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#1 – Legs Up the Wall
Lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body. Place your hands on your abdominal area. Tighten your core, slightly bend your knees and raise both legs up against the wall. To intensify the stretch, move your seat closer to the wall, keeping your legs straight. Hold this position for several seconds. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
Legs Up the Wall
#2 – Supported Bridge
For this exercise, use a yoga block, pillow, rolled blanket, or anything that can elevate your pelvis.
Lie on your back on the floor with your knees bent and feet flat on the floor, around shoulder-width apart. Shift your heels out and bring your toes together, letting your knees fall inward. Position the yoga block or pillow under your low back area and extend your arms out at your sides, relaxing your upper body. Hold this position for several seconds. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
Supported Bridge
#3 – Baby Cobra
Lie on your stomach with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands at your sides at chest-level. Breathe in, then press up and arch your back, using your glutes and back muscle strength with minimal assistance from your arms. Hold this position for a couple of seconds. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
Baby Cobra
#4 – Supported Child’s Pose
For this exercise, use a bolster, pillow, rolled blanket, or any soft object to support your upper body.
Begin in an upright kneeling position in front of the bolster with your knees wider than shoulder-width apart. Tighten your abdominal area. Shift your hips back to your feet and place your arms at your sides or around the bolster. Drop one ear down to the bolster, relaxing your midback area for a light stretch. Hold this position for several seconds. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth. Repeat the movement with your head turned to the opposite side.
Supported Child’s Pose
#5 – Eagle Arms
Begin in an upright kneeling position, maintaining good alignment with your head, shoulders, and hips. Place a pillow between your calves and thighs and shift your hips back to rest on your feet. Engage your core and cross your arms in front of your body at shoulder-height, wrapping at the elbows and wrists. Hold this position for 10 seconds. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
Eagle Arms
#6 – Forward Fold
Sitting Position:
For this exercise, use a bolster or pillow to support your pelvis in a forward fold position.
Begin in an upright sitting position on the bolster, keeping your upper body in good alignment. Extend both legs in front of your body with your feet together and your toes pointing up. Contract your core, then hinge through your hips to bend your upper body forward, reaching for your toes with both hands. Hold this position for 10 seconds. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
Forward Fold (Sitting Position)
Standing Position:
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Contract your core and hinge through the hips, slowly lowering your head and arms towards the floor. Hold this position for 10 seconds. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
Forward Fold (Standing Position)
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