Siddhasana pose

1. Siddhasana

How to: Find a comfortable cross-legged sitting position, relax palms on the top of the knees. Roll shoulders back and down away from the ears to find a straight spine. Gently close your eyes and encourage deep breathing.

Movement variation: Slightly shake the body from side to side to release any tensions and reset the mind.

Benefits: Sitting in this meditative pose while practicing deep breathing helps ground and bring awareness to your mind. It encourages both physical and mental relief from the daily stressors of life.

Pro-tips: Alternate which leg you have crossed on top to increase flexibility and balance. Palms facing up ready to give and receive, facing down to anchor and protect.

Balasana pose

2. Balasana

How to: With knees down on the mat, open them to mat distance apart and bring big toes to touch. Slowly sit back onto your heels, tuck the lower core in, and fold the torso forward. Extend arms long, bring forehead to touch the mat, close eyes to connect with the mat.

Movement variation: Alternate both arms to the right and left side of the mat, stretch the side body and the lower back. Remember to sit heavy on the heels as much as you can.

Benefits: Releases tension in the lower back, shoulders, and chest. Calms mind and body, encourages strong and steady breathing.

Pro-tips: Lift elbows off the mat and balance on the fingertips for an active stretch. Ask your loved one to gently press down on the lower back area for a deeper stretch.

Adho Mukha Shavanasana (Downward-Facing Dog) pose

3. Adho Mukha Shavanasana (Downward-Facing Dog)

How to: Start with a neutral tabletop position on hands and knees, tuck toes under, push hips back and high finding straight arms and legs. Check the alignment: fingertips spread out, wrists parallel with the top of the mat. Relax shoulders back and away from ears. Palms are shoulder distance apart, feet are hip-distance apart.

Movement variation: Bend one knee at a time, paddle the legs out.

Benefits: This pose combines strength, stability, and stillness in one. The simple inversion (head lower than heart) helps to clear the mind and calm down the nervous system.

Pro-tips: Slightly bend both knees to further send the hips back and up, straighten the legs and ground heels to the mat as much as you can.