Standing Forward Bend
Muscle Groups Targeted: This pose primarily stretches the hamstrings, calves, and lower back muscles while also engaging the muscles along the spine.
Starting Position: Stand tall with feet hip-width apart, keeping a slight knee bend for flexibility.
Steps:
- Inhale deeply, elongating your spine.
- Exhale as you hinge at your hips, slowly bending forward from the waist.
- Maintain a straight spine as you fold forward, allowing your hands to reach toward the ground or grasp your legs or ankles.
- Relax your head, neck, and shoulders, letting them hang gently.
- Keep slightly bending your knees if needed to avoid strain.
- Hold this pose for 30 seconds to a minute while breathing deeply.
Corpse Pose
Muscle Groups Targeted: Corpse pose mainly focuses on relaxation and isn’t aimed at stretching specific muscle groups. It is more about relaxing the entire body and calming the mind.
Starting Position: Lie flat on your back with legs extended and arms relaxed by your sides, palms facing up.
Steps:
- Close your eyes and take a few deep breaths, allowing your body to settle into the floor.
- Relax every muscle in your body, from your toes to your head.
- Let go of any tension, allowing your body to feel heavy and completely supported by the ground.
- Breathe naturally and remain in this restful position for several minutes, focusing on releasing any remaining tension with each exhale.
