Bend, stretch for stable posture

The Tree pose: Stand straight with your feet shoulder width apart and your hands by the sides. Now, slowly hold your right ankle with your right hand and place your right heel on the inner thigh of your left leg. Point the right knee to the side and push your hips to the front. Now bring your palms together. Expand your chest as you inhale and

relax your shoulders. Keep your head straight and fix your gaze on an object in front of you. Once you feel confident, gently close your eyes and stay in this position for 20 to 30 seconds. To finish, slowly bring your right leg down to touch the floor, make sure you keep the supporting leg straight. Repeat this position with the left leg.
Easy option: Grab a handrail or a chair and practise balancing on one leg
Benefits: It a great pose for mind-body balance. It is also an excellent pose to relieve arthritis. All the supporting muscles near your knee joint become stronger as a result of doing this pose regularly.

The Child & Cat: Sit down in such a way that your buttocks rest on your heels. Now, stretch your hands in front of you and bend your upper body downwards until your hands touch the floor. As you inhale, get into the cat position by raising your right leg and left arm. Keep your right leg straight and the left palm should face inwards. Hold this pose for five seconds and as you exhale come back to the child position. Now, when you inhale again, form the cat pose but this time by raising your left leg and right hand. Hold for five seconds again. Repeat this 10 times.
Benefits: Relieves stiffness and pain in the back. It helps coordinate and improve balance the shoulder and hip muscles. It helps massage the abdomen and improves posture alignment.
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