Tree Pose (Vrksasana)
Pose type: Standing
Start by standing with feet together. Shift weight onto one foot and place the sole of the other foot on the inner thigh or calf of the standing leg, avoiding the knee joint. Maintain balance and focus by fixing your gaze on a point, hands in a prayer position at the heart center.
By enhancing balance and focus, Tree Pose cultivates stability and concentration. It strengthens the ankles and calves and stretches the thighs, groin, and torso, improving posture and grounding while fostering a sense of calmness and mental clarity. [4]
Cat-Cow Stretch (Chakravakasana)
Pose type: Backbend
Begin on all fours with wrists aligned under shoulders and knees under hips. Inhale, arch your back, and lift your head and tailbone (Cow). Exhale, round your spine, tuck chin to chest and tuck pelvis (Cat).
This gentle flow between arching and rounding the spine massages the spine, increasing flexibility and mobility. It relieves tension in the back, neck, and torso while promoting spinal health and improving body awareness.
