Adho Mukha Svanasana: Downward Facing Dog
It’s a classic yoga pose for a reason, so holding yourself in an upside-down V-shape will simultaneously strengthen arms and abs while stretching oh-so-tight hamstrings and calves. Relaxing with your head down below the heart is a great way to destress and can also relieve headaches and congestion.
Baddha Konasana: Butterfly
Give your upper body a break and sit down to stretch your hips and lower back in Butterfly Pose. Sit up if your hips are supertight, or, for a more intense stretch, fold your torso over your thighs. You can also use your elbows to press against your inner thighs for an even deeper sensation. Keeping your hips open with this daily stretch is one way to relieve chronic back pain.
Urdhva Dhanurasana: Wheel Pose
This backbend you probably sprung into as a kid is just the pose you need to reduce the adult-sized tension in your shoulders. It’ll also stretch your abs and chest, strengthen your upper back and arms, as well as increase flexibility in your spine. Here are details on how to do Wheel Pose and some tips for what not to do. If doing Wheel seems too advanced, then start with Half Wheel.