Yoga effective step daily yoga #daily #exercise #yoga #workout #healthandfitness #viral #video

Yoga effective step daily yoga #daily #exercise #yoga #workout #healthandfitness #viral #video Start on your hands and knees in a tabletop position.
Inhale as you arch your back (Cow Pose), lifting your head and tailbone.
Exhale as you round your back (Cat Pose), tucking your chin and tailbone.
Repeat this flow for 3 minutes, moving with your breath.
Child's Pose (2 minutes):

Sit back on your heels with your knees wide apart and big toes touching.
Stretch your arms forward and lower your forehead to the mat.
Breathe deeply and relax in this pose.
Downward-Facing Dog (3 minutes):

From Child's Pose, come up to your hands and knees.
Tuck your toes and lift your hips, creating an inverted "V" shape with your body.
Press your hands firmly into the ground and stretch through your spine and legs.
Low Cobra Pose (2 minutes):

Lie on your belly with your hands under your shoulders and elbows bent.
Inhale as you lift your chest off the ground, keeping your hips and lower body relaxed.
Exhale and release back to the floor.
Bridge Pose (3 minutes):

Lie on your back with your knees bent and feet hip-width apart.
Press your feet and arms into the ground, lifting your hips and chest off the floor.
Engage your glutes and thighs to support your lower back.
Thread the Needle (2 minutes per side):

Return to your back with your knees bent.
Cross your right ankle over your left thigh.
Reach your right hand through the gap created by your legs and clasp your left thigh.
Gently pull your left thigh towards your chest.
Switch sides and repeat.
Supine Twist (2 minutes per side):

Lie on your back with your arms extended to the sides.
Bend your right knee and bring it across your body, twisting your spine.
Hold for a minute and switch sides.
Cool Down:

Corpse Pose (3 minutes):

Lie flat on your back with your arms at your sides and your legs extended.
Relax and focus on your breath. Let go of any tension in your body.
Seated Forward Bend (2 minutes):

Sit with your legs extended straight in front of you.
Reach your arms toward your feet and fold forward as far as comfortable.
Remember to breathe deeply and mindfully throughout the practice. This sequence aims to relieve back pain, but it's essential to listen to your body and avoid any positions or movements that cause discomfort or pain. Consistency is key, so try to practice regularly to experience the benefits of yoga for your back.