Stand straight and twist your upper back with your arm on the shoulder.It strengthens the back muscles, improves posture, and reduces lower back pain.
Be on your four limbs on the mat and gently stretch your neck up and arch back in the Cat pose. This asana stretches and warms up the spine, neck, and torso, improving flexibility.
Be on your four limbs on the mat such that your body looks like a mountain. This asana stretches the entire back, legs, and hips, improving circulation and relieving lower back pain. (Note: This web story is for informational purposes only and not a substitute for professional advice.)
Sit in vajrasana n relax with your head on the mat, distance between your knees and arms stretched above your head. This asana helps in stretching and relaxing the back, hips, and legs, reducing fatigue and stress.
Sit on the mat with legs straight and gently rotate each ankle both clock wise and anticlock wise.This improves circulation, reduces swelling and eases ankle pain by rotating and stretching the ankle joint, strengthens ankle muscles and improves your balance.
Begin in a low lunge, right leg forward, left leg back. Lower your body. This pose relieves hip and back pain, improves flexibility, and reduces pregnancy discomfort. (Inputs From Dr Mickey Mehta).
Lie on the mat with your legs up the wall. Use pregnancy pillows, a folded blanket, or blocks to elevate your hips and avoid lumbar strain. This pose reduces foot swelling, relieves lower back pain, promotes relaxation, and aids circulation.