5️⃣ Seated Forward Bend (Paschimottanasana)Seated Forward Fold – Paschimottanasana – The Yoga Collective

Research Reveals:Seated folds calm the nervous system and reduce stress hormones.

How to Do It:Sit legs extended.Inhale, lengthen spine.Exhale, fold forward to feet/shins.Hold and breathe.Best

Time: 1–3 minutes daily

.Avoid If: Back/hamstring injuries (use strap or bend knees).

6️⃣ Bridge Pose (Setu Bandhasana)Bridge Pose: How to Practice Setu Bandha Sarvangasana

Research Reveals:Chest-opening backbends reduce tension, improve mood, and support circulation.

How to Do It:

Lie back, knees bent, feet flat.Lift hips, press into feet.Clasp hands under back optionally.Breathe deeply.Best

Time: 30–60 seconds, 2–3 reps.

Avoid If: Neck/back injuries (lift gently).