This pose helps to quiet your mind, easing stress and anxiety while gently stretching your back. (It's also good for the nervous system and lymphatic system.) To get into the pose, sit on your knees while tucking your tailbone towards your heels and stretching your arms in front of you. Rest your forehead on the floor if you are able.
This is a mild inversion (a pose in which your body is turned upside down, reversing the effects of gravity). This one also helps with headaches, leg aches, and lower back issues. To get into the pose, lay down near to a wall. Once you are horizontal, put your feet in the air and wiggle your way close enough to the wall that your legs are nearly straight up. Your bum doesn't need to be exactly against the wall, but try to get as close as possible.
A great transition to or from Puppy Pose, this pose soothes and stretches the lower back. Arch and release several times while focusing on your back. From your hands and knees, arch your back toward the ceiling. Take a breath, relax, and repeat.
This pose is a cross between Child's Pose and Downward Facing Dog. It helps both to open your chest area and to stretch the neck and shoulders area, re-aligning us after long periods of slouching while sitting or standing. Like Child's Pose, start by kneeling. Lean forward and stretch your arms along the floor, but push your hips toward the ceiling. Think of forming a triangle with your torso, thighs, and the floor.
This pose puts the body completely at rest. It trigger the body's "relaxation response," a state of deep rest that slows the breathing and lowers the blood pressure while quieting the nervous system. Take the time to be still in this pose for a few minutes. To get into the floor, lay flat on your back on your yoga mat or floor, and focus on taking slow, rhythmic breaths.