If you've been sitting at a desk all day, this short routine is perfect to decompress the spine and melt away tension before bed. Move slowly with your breath.
- Cat-Cow Holds (Marjaryasana/Bitilasana) – 5 rounds to warm up and gently flex/extend the spine.
- Puppy Pose (Uttana Shishosana) – Keep hips stacked over knees, walk hands forward, and melt your chest toward the floor to open the shoulders and upper back.
- Thread the Needle – From tabletop, slide one arm under the other, resting your shoulder on the mat for a gentle spinal twist. (Both sides).
- Seated Forward Fold (Paschimottanasana) – Sit tall, extend legs out, and fold from the hips to release the entire posterior cha
70
