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Hold for: 1-3 minutes.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Benefits: Improves spinal flexibility and relieves tension in the back and neck.

How to do it:

1. Start in a tabletop position with your wrists under your shoulders and knees under your hips.
2. Inhale, arch your back, drop your belly, and lift your head and tailbone (Cow Pose).
3. Exhale, round your back, tuck your chin, and draw your belly button toward your spine (Cat Pose).

Repeat: 5-10 rounds.

3. Seated Forward Fold (Paschimottanasana)

Benefits: Stretches the hamstrings, spine, and lower back while promoting relaxation.

How to do it:

1. Sit on the mat with your legs extended straight