Daily Stretching Routine

1. Tadasana (Mountain Pose) – 10–5 sets

Stand straight with feet together, raise your arms upward, and stretch your body. Stand on your toes and hold for 15–20 seconds. Benefits: Lengthens the spine, improves posture, and helps you appear taller.

2. Surya Namaskar (Sun Salutation) – 3–12 rounds

• A sequence of different yoga postures.
• Works on every part of the body.
•  Benefits: Improves flexibility, metabolism, and overall strength.

3. Bhujangasana (Cobra Pose) – 4–5 times

• Lie on your stomach, place palms under shoulders, and lift the chest.
• Hold for 20–30 seconds. Benefits:
• Reduces spinal compression and improves posture.

4. Hanging (Bar Hanging) – 3–5 times

• Hold a strong bar and hang for 30 seconds.
• Stay relaxed and let your legs swing freely.
• Benefits: Stretches the spine and elongates the backbone.

5. Setu Bandhasana (Bridge Pose) – 3–5 sets

• Bend sideways to stretch the side body.
• Hold each stretch for 20 seconds.
• Benefits: Improves flexibility of the waist and sides.

6. Side Stretch (Side Bends) – 3–5 times each side

• Bend sideways to stretch the side body.
• Hold each stretch for 20 seconds.
• Benefits: Improves flexibility of the waist and sides.

7. Marjariasana (Cat-Cow Stretch) – 10 rounds, 3–5 times

• On all fours, inhale and arch the back downward (Cow Pose).
• Exhale and round the back upward (Cat Pose).
• Benefits: Increases spinal flexibility and improves blood circulation.

8. Paschimottanasana (Seated Forward Bend) – 3–5 sets

• Sit with legs stretched, bend forward, and try to hold your toes.
• Hold each stretch for 15–30 seconds.
• Benefits: Stretches the spine and improves flexibility.

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