Suruchi Sharma
Mountain Pose
Stand tall with feet hip-width apart, arms by your sides, spine straight, chest open, and gaze forward. Breathe deeply for 1-2 minutes.
Standing Forward Fold pose
Stand with feet hip-width apart, bend your knees, and fold forward, hands on the floor. Inhale to lengthen your spine, keeping your back straight. Relax your neck, thighs, and lower back for 1-2 minutes.
Downward Facing Dog Pose
Start on hands and knees, then lift your hips into an inverted "V," pressing your heels down. Engage your thighs, keep your head between your arms, and lengthen your sides. Hold for a few breaths.
Seated Spinal Twist Pose
Sit with knees bent, feet by your left hip. Inhale to lengthen the spine, then exhale and twist right, placing your right hand behind you and left hand on your knee. Hold for 20–30 seconds, then switch sides.
Cat-Cow Pose
Start on your hands and knees. Inhale, arch your back and lift your chin. Exhale, tuck your chin and round your spine. Repeat 5-10 times.
Child’s pose
Begin on all fours, sit back on your heels with toes together, stretch arms forward, rest forehead on the floor, and relax. Breathe deeply for 5-6 minutes.
Corpse Pose
Lie on your back with your arms by your sides, palms up. Close your eyes, focus on your breath, and relax your body for 5-7 minutes.