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Knees-to-Chest Pose (Apanasana)
This movement stretches the lower back and creates gentle pressure on the abdomen.
To enter the pose, lie on your back, bend both knees, and hug them towards your chest within a comfortable range. Hold for 5-10 breaths, then release. You can gently rock your knees from side to side.
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Bridge Pose (Setu Bandha Sarvangasana)
This yoga pose stretches the chest area, activating the glutes and posterior chain muscles.
Lie on your back, bend your knees, and place both feet hip-width apart on the floor. Place your arms alongside your body, slowly lift your hips, keeping your shoulders and feet grounded. Hold for a few breaths, then slowly lower your hips, avoiding excessive arching of the back.
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Cat-Cow Pose (Marjaryasana - Bitilasana)
This movement combines spinal motion with breath, helping to relax the back and neck.
To perform it, place both hands and knees on the mat, wrists under shoulders, knees under hips. Exhale, lower your head, and round your back; inhale, drop your belly, open your chest, and gently lift your head. Alternate between the two poses for a few breaths, avoiding sudden movements. If you experience back pain or discomfort, stop practicing.
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Child's Pose (Balasana)
This pose helps relax the body and stretch the back.
Kneel on the mat, sit back towards your heels, then fold your torso forward, extending your arms and resting your forehead on the mat if comfortable. You can widen both knees to create space for your abdomen. Hold for at least 5 breaths, relax your shoulders, and breathe naturally.
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Seated Forward Bend (Paschimottanasana)
This pose can stretch the backs of the legs and back, combining with breath regulation.
Sit on the floor with both legs extended forward, keeping your back relatively straight, then fold forward from your hips towards your legs. Place your hands on your feet or shins, hold for 5-10 breaths, without forcing yourself too deep.
Avoid practicing immediately after a large meal, as the movements can increase feelings of bloating, abdominal fullness, or reflux.
Bao Bao (compiled)
Photos: Vu Mai, Quynh Dung, AI
