To get the best from these poses, you need quiet, focus and readiness. The object is not to be perfect at any pose, but to learn how to control your inner mind and allow yourself to surrender.
You will need around one minute for each pose, a time frame that can grow day by day. Make sure that by the end of your practice, you hold each pose for five minutes or more.
Balasana – Child’s Pose
In case you are suffering from bad knees, you might want to skip this pose. Otherwise, it is highly recommended that you do this pose to soothe your nervous system and to relax your back, shoulders, stomach, and thoughts.
Make sure you keep your legs close together and draw your bottom backward, towards the heels. If you cannot reach all the way to the back, place a blanket under your behind and relax completely.
Extend your arms long in front of you and keep track of your time by using a stopwatch. Take long, deep breaths as you extend through the back.
Supta Baddha Konasana — Bound Angle Reclining Pose
Also known as butterfly pose, this will get you far with very little effort. Lie flat on your back, pop the knees upwards, bring the feet soles together and let the knees fall to the ground on each side.
Use a stack of books or a folded blanket under each knee to keep your knees fixed if they cannot fall to the floor. Take long, deep breaths and draw navel in while doing it.
Lie flat on your back, and wrap your knees together. You can also grab your shins if that is easy for you. Move side to side slowly. This helps the lower back pain be relieved after a stressful day.
Make sure to keep your shoulders flat on the ground and not to put extra pressure on them. Don’t forget the long breaths as you move.