Yoga Poses

Marjariasana ( cat cow pose )

🌿 Benefits:
✅ Improves spinal mobility and posture awareness
✅ Strengthens the core, shoulders, wrists, and back
✅ Relieves stiffness and tension in the spine
✅ Supports relaxed, coordinated breathing

⏱️ How to Practise:

Repeat slowly for 8–12 rounds
* Practice twice daily

* Move with your breath and avoid forcing the neck or lower back
Keep your movements comfortable and maintain steady breathing. Stop immediately if you feel sharp pain, numbness, dizziness, or discomfort.

Matsyasana – Fish Pose

Open your chest, lengthen your spine, and support healthier posture with mindful practice!
🌿 Benefits:
✅ Opens the chest and shoulders
✅ Helps counter rounded shoulders and slouching
✅ Encourages spinal extension and improved posture awareness
✅ Stretches the neck, chest, and upper back
✅ Promotes deeper, more relaxed breathing

⏱️ How to Practise:
* Hold for 15–30 seconds
* Repeat 1–2 times
* Breathe slowly and comfortably
* Practise gently, without forcing the neck or lower back

⚠️ Precautions:
Avoid or practise only with expert guidance if you have a neck or back injury, uncontrolled high or low blood pressure, migraine, or dizziness. Stop immediately if you feel pain, numbness, or discomfort.

Uttana Shisonasana variation

Supported Puppy Pose – Shoulder Stretch Variation
Give your shoulders and upper back the stretch they deserve!
🌿 Benefits:
✅ Improves shoulder flexibility
✅ Stretches the upper back and chest
✅ Helps release muscle tightness
✅ Supports better posture and mobility
✅ Promotes relaxation with mindful breathing

⏱️ How to Practise:
* Hold for 15–30 seconds
* Repeat 2–3 times
* Breathe slowly and comfortably

⚠️ Never force the stretch or strain your neck.

Chakrasan with Counter pose Pawanmuktasana

🌿 Benefits:
Improves spinal flexibility and strengthens the back muscles.
Opens the chest and shoulders, improving upper-body mobility.
Strengthens the arms, legs and thighs, improving muscle tone.
Improves posture and flexibility of the entire body.
Boosts energy and alertness, helping you feel active and refreshed.
*Pawanmuktasana (Wind-Relieving Pose) — Counter Pose*
Gently relaxes the back after a deep backbend.
Helps release tension in the lower back.
Encourages gentle spinal flexion.
May help relieve gas and bloating.

*How to practise the sequence*
Hold Chakrasana for 5–10 seconds, breathing normally.(increase time with practice)
Come down slowly and rest briefly.
Hug both knees towards your chest in Pawanmuktasana.
Hold for 10–20 seconds with relaxed breathing.

*Nainayogawellness Tip:* Practise Chakrasana with the correct technique and proper warm-up. It is a deep backbend, so avoid forcing your body into the pose. 🧘‍♀️