Calming yoga and breathwork to reduce stress, ease anxiety, and promote deep, restful sleep naturally.
Improves posture and spinal alignment
Calms the mind and reduces stress & anxiety
Difficult for people with tight hips or knees
Slouching may cause back discomfort
Knee or hip pain/injury
Severe lower back pain (use support)
Improves concentration and meditation depth
Strengthens spine and improves posture
Difficult for beginners
Incorrect practice may strain knees or ankles
Knee, ankle, or hip injury
Recent joint surgery
Calms the mind and reduces stress
Enhances breathing capacity by opening the chest
Prolonged sitting may cause numbness in legs for beginners
Not suitable for people with severe shoulder or spinal problems
Practice on an empty stomach or light stomach
Maintain steady breathing; do not hold the breath
Gently stretches the lower back, hips, thighs, and ankles
Relieves back, neck, and shoulder tension
May cause discomfort in people with knee or ankle problems
Not suitable for people with severe knee injuries
Avoid if you have recent knee injury or surgery
People with ankle pain should use support or modify
Relieves tired or swollen legs and feet
Reduces mild lower back pain and spinal tension
Can cause dizziness in people sensitive to inversion
Not suitable for people with severe shoulder or spinal problems
Practice on an empty stomach or 3–4 hours after meals
Maintain steady breathing; do not hold the breath
Deeply relaxes body and mind
Opens hips and inner thighs gently
Knee or hip discomfort without proper support
Light dizziness if rising too quickly
Recent hip or knee surgery
Severe lower back pain (use bolster support)
Deeply relaxes the body and mind
Helps relieve muscle tension and stiffness
Not ideal for people who have difficulty lying flat due to back pain
May cause drowsiness or light-headedness if done immediately after meals
Move slowly when coming out of the pose to prevent dizziness
Ensure a quiet, comfortable environment for optimal relaxation
Deep relaxation for spine and nervous system
Relieves lower back pain and spinal stiffness
Not suitable for people who cannot lie prone
Neck discomfort if head position is incorrect
Recent abdominal or chest surgery
Severe neck pain (use side head support)
Opens chest, shoulders, and upper back
Improves spinal flexibility
Pressure on shoulders if flexibility is limited
Discomfort in lower back if hips shift
Shoulder injury or frozen shoulder
Severe lower back pain
Deep stretch for spine, shoulders, and chest
Relieves upper back and neck tension
Shoulder discomfort if flexibility is limited
Neck strain if head position is incorrect
Shoulder injury or rotator cuff problems
Neck pain (use forehead support)
