Written By: Muskan Gupta | Published : November 27, 2025, 8:26 AM
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This light movement gets rid of tension in the neck and shoulders. Sit or stand erectly. Gradually swing your chin down to your chest and roll your head to the right, followed by the left. Keep the motion soft and slow. It takes a couple of rounds to loosen the tight areas that have come about due to the time spent at a desk.
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It is one of the most traditional warm-ups that open the spine and aid in the process of posture. Get on all fours, with your palms under your shoulders and knees under your hips. Breathe in and curve your back, lifting your chest. Round your spine and exhale and drop your head. Breathe with the movement for about one minute. This posture is revitalising to the back and assists in relieving stiffness.
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This is a relaxing pose that serves to slow the body and stretch the hips and the lower back. Get on the floor and lean back on your heels and lean forward with your arms straight forward. Rest your forehead on the mat. Take slow, deep breaths. Child pose will help to calm the mind and stretch the spine.
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Sit straight with the legs facing forward. Breathe in and straighten your back; breathe out and stretch forward at your hips. Bend without straining to your feet. This posture helps to keep the hamstring and back flexible. A light bend will suffice to assist in the relaxation of tight muscles.
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Keep the feet hip-width apart, and raise the arms above the head. Take your right hand and grab your left wrist, but lean to the right. Return to the centre and alternate sides. This basic act opens up the sides of the body and aids in the enhancement of breathing. It also does a stretch to the shoulders and waist.
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Gradually bring a five-minute routine to a conclusion by breathing slowly. Sit in an upright position. Breathe in using your nose and take time and breathe out. One or two rounds relax the mind and put your body in its proper place.
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