Urdhva Mukha Svanasana -Upward-facing dog pose

• can strengthen the wrists, arms, and back
• The chest-opening action works upper back, while freeing the lungs and opening the heart
• Backbends like up-dog gives you confidence, can balance  ourselves when we feel depressed or overwhelmed.
• ​Adho Mukha Svanasana -Downward-facing dog pose
• Calms the brain and helps relieve stress & mild depression
• Energises the body.
• Stretches the shoulders, hamstrings, calves, arches
• Strengthens the arms & hands, legs & feet
• Relieve the symptoms of menopause.
• ​Helps prevent osteoporosis.

Virabhadrasana II (Warrior pose 2)

• Stretches your hips, groins and shoulders.
• Opens your chest and lungs.
• Builds stamina and concentration.
• Energises tired limbs.
• Stimulates your abdominal organs.
• ​
  
• Strengthens and stretches the legs & ankles
• Helps relieve backaches
• Develops balance and stability.

Poor head & neck alignment  can result in neck pain 

• Traumaor injury from playing sports or whiplash from
  a car accident
  
• Stress on muscles and ligaments stemming from poor postural habits, typically related to computer use
  
• Often the head is forward of the shoulders, so it
  becomes misaligned with the shoulder girdle
  
• The head protrudes in front of the shoulders, causing the upper back to round. This causes the muscles of the neck, shoulders, upper back, and chest to alter their length and efficiency as they struggle to counter-balance the weight of the heavy head against the pull of gravity — with the muscles in the neck and front body becoming tight and short and those in the mid back and the back of the shoulders becoming weak and overstretched.

See on youtube: https://youtu.be/7HtRcIprpLg

Dog Pose with a brick  between your thighs is a great adaptation to your classic 'Adho Mukha Svānāsana'.
The (bamboo) brick enables you to roll the thighs in and create more space in the 'sacro-illiac' joint and helps to grip your hips. This in turn will give you an effective way of stretching the lower back & alleviate 'lower' back pain.
I have my hands against the wall 'opposing thumbs' which stops your hands from slipping and enables you to loosen your shoulders & upper back. Leaving you feeling rejuvenated.
See on youtube: https://youtu.be/AwytZUPzAyk

​How to sit and position your feet.
Ideal for poor posture at a desk or in your office. Straight back & use an adjustable foot support or yoga equipment.
The second half of this video shows a neck release by sitting on one hand and facing forward. Take a look!

Setu Bandha - Bridge Pose  ...Benefits:

• Stretches the chest, neck, spine, and hips.
• Strengthens the back, buttocks, and hamstrings.
• Improves circulation of blood.
• Helps alleviate stress and mild depression.
• Calms the brain and central nervous system.
• Stimulates lungs, thyroid glands, & abdominal organs.
• Improves digestion.​

https://www.youtube.com/watch?v=ax_1wSOM-T0

​Benefits of Padmasana / Lotus Pose

• Relaxes the mind and calms the brain.
• It activates the spine, the pelvis, abdomen, & bladder.
• Knees and ankles get a good stretch.
• It helps relieve sciatica if practiced regularly.
• It opens up the hips, making them more flexible.
• Energy levels are restored with the practice of this asana.

Garudasana - Eagle Pose
Benefits:

• Loosens and strengthens ankles and hips
• Loosens wrists and shoulders
• Releases tightness between shoulder blades and hips
• Cultivates confidence
• Strengthens legs

This video will show you how  to loosen your shoulders,
hips & stretch your spine, whilst you are sitting down.

Urdhva Baddhanguliyasana - Upward hand stretch
Benefits:

• Stretches the 4 sides of the neck
• Relieves arthritis in shoulders
• Stretches arms, writs, fingers, shoulders & lower back
• Reduces Sciatic pain
• Treats flat feet (dropped arches)
• Boosts confidence & treats depression

Shoulder & Upper back loosener

• Stretches shoulders 
• Loosens rotator cuff area
• Releases stiff upper back (dorsal)
• Stretches your whole spine upwards
• Releases tension in neck

You can use 2 chairs if arms need to go wider
Make sure you don't lock elbows or 'hyper-extend arms' 
This pose can be carried out in cross legged, or kneeling pose

Gomukhasana  - Loosens shoulders

• Opens chest
• Stretches shoulders, armpits, and triceps
• Extends latissimus dorsi
• Stretches the chest

You can do this posture standing or sitting. Practised regularly will relieve your shoulders of stiffness and increase the range of movement (especially if you sit at a computer all day!)

​

Pashchima Namaskarasana Reverse Prayer Pose

• ​Variation of the Tadasana (mountain pose)
• Pashchima means ‘being behind’ 
  
• Opens the abdomen allowing you to take deeper breaths.
• Stretches the upper back
• Stretches the shoulder joints and pectoral muscles (upper chest)

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Marichyasana III  Standing twist using chair

• Great for lower back stiffness or pain
• Giving you more space between each vertebrae.
• Helps to alleviate costipation & digestive problems
• Asthma
• Lower Back & Sciatica discomfort
• Menstrual irregularities

Sukhasana Twist

• This posture stretches the hips, knees, and ankles.
  
• It increases flexibility throughout the spine, shoulders, and chest.
  
• Helps to reduce stress and anxiety
  
• Twisting stimulates and tones your abdominal organs, including the kidneys and digestive organs
  
• The twist helps detoxification, which boosts energy & improves your overall health.

Adho Mukha Virasana

• Stretch the arms & chest
• Stretches muscles on top of feet, ankles & shins
• Stretches Back
• Loosens knees & hips & groins, hamstrings & buttocks
• This version loosens the area between shoulder-blades
• Try and stay in this pose for 2-3 minutes...release!
• Head is lower than the heart so the nervous system is soothed, and the heart muscle is rested.

​Utkatasana Fierce or Warrior Pose

• Easy stretch using the wall for support
• This stretches and loosens your shoulders
• Stretches spine and front abdominal muscles
• Strengthens ankles, knees and hips
• Stretches thigh muscles
• Make sure you don't arch your lower back

​Supta Baddha Konanasana Lying down Pose

• Opening Goins
• Loosesns Hips
• Quietens the Mind
• Groin or knee injury use supports under upper thighs
• If lower back arches, raise your feet onto support (block)

​
Vrksasana  Tree Pose

Tree pose can help improve your balance, and it strengthens your thighs, calves, ankles and spine.

Good for stretching the inner thighs, chest and shoulders.

Can relieve sciatica, as well as reduce negative effects of flat feet.