Pose 1: Simplified Wind Blowing Through Trees Method: Stand with feet together. Inhale, raise right arm toward ear. Exhale, lean body to left side. Hold for 3 breaths. Inhale, return to center. Repeat on opposite side.
Pose 2: Cow Face Pose Kneel with left leg forward, placing left calf on outer right calf. Sit hips on the ground between both calves. Inhale, raise left arm upward and lower right arm downward, clasping hands behind back. Lengthen spine. Hold for 4 breaths. Inhale, slowly return to starting position. Repeat on opposite side.
Pose 3: Cat Stretch Position: Kneel with hands on the floor, arms and thighs perpendicular to the ground. Inhale, lift hips upward, draw belly toward floor, and tilt head back. Curve entire spine. Hold with steady breath. Exhale, arch spine upward. Hold with steady breath. Exhale, return to starting position.
Pose 4: Camel Pose Position: Kneel with legs hip-width apart, hands resting on hips. Inhale, lengthening the spine. Exhale, fully arching the back backward. Hold for 2-4 breaths. Repeat for two sets.