Bridge Pose (Setu Bandha Sarvangasana)
Pose type: Backbend
Lie on your back, bend your knees, and place your feet hip-width apart. Lift hips toward the ceiling, pressing feet and arms into the ground. Engage core and thighs, lengthen tailbone towards knees, and keep neck relaxed.
Bridge Pose opens the chest, shoulders, and neck, improving flexibility in the spine and strengthening the back, glutes, and legs. It alleviates lower back pain, calms the brain, and rejuvenates tired legs while stimulating the thyroid and reducing stress.
Cobra Pose (Bhujangasana)
Pose type: Backbend
Lie on your stomach, hands placed under your shoulders, elbows close to the body. Inhale, straighten arms, lift chest off the ground, keeping hips and legs pressed down. Gently look up and breathe.
By strengthening the spine, arms, and shoulders, Cobra Pose increases flexibility and invigorates the heart. It opens the chest, lungs, and shoulders, improving circulation, relieving stress, and revitalizing the body. [5]
