Child’s Pose (Balasana)
Kneel and then fold your body forward, forehead on the mat, and your hands reaching out (or at your sides) whatever suits you. This posture quietly stretches your low back and hips. It’s a quiet, grounding posture that helps you slow down, breathe deeper, and feel a little more at ease.
You’re not doing much here, and that’s the whole point. It’s a gentle surrender. A moment where nothing is demanded of you. Your spine relaxes, your nervous system calms, and your thoughts begin to soften. Stay here for a few breaths, or a few minutes. Let it be your reminder that rest, too, is productive.
Cat-Cow (Marjaryasana–Bitilasana)
Start on your hands and knees. When you inhale, lift your chest and your tailbone (Cow); when you exhale, curl your spine and tuck your chin (Cat). Such a smooth stream gets your backbone moving, and flexibility comes out of the stiffness of the whole day sitting. It also assists you in relating breathing to movement which once you hit the rhythm is surprisingly relaxing.
You can feel the warmth building across your spine, and you may even find yourself syncing with your breath in a way that feels like a quiet conversation with your own body. It’s not just about the stretch, it’s about showing up and moving with kindness.
Downward-Facing Dog (Adho Mukha Svanasana)
This one shows up in almost every yoga class, and for good reason. You’re making an upside-down V with your body, hands pressing into the mat, heels reaching down. It works out your whole butt, wakes up your blood and even makes you feel solid and rejuvenated. When you feel low on energy or are space-cased, this pose knocks you off your spot.
It lengthens your spine, opens up tight hamstrings, and gives your shoulders a bit of work. But beyond the physical, it also brings focus. You’re upside-down, but grounded. Rooted by your palms and feet, you suddenly realize how stillness can live even in motion.
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