Crocodile Pose — Makarasana

Difficulty: Beginner

A deeply restful prone pose that releases the low back and supports slow, grounding breath.

Gentle Alignment Cues:

• Lie on your belly with legs wide and toes turned out.
• Stack hands and rest forehead on them.
• Soften belly into the floor and breathe slowly.

Benefits:

• Releases low‑back tension
• Supports diaphragmatic breathing
• Calms the nervous system

Contraindications:

Pregnancy; choose a side‑lying or seated rest instead.

Variations:

• Place a blanket under chest or ankles.
• Turn head to one side if forehead pressure is uncomfortable.

Cobra Pose — Bhujangasana (Gentle)

Difficulty: Beginner

A soft prone backbend that strengthens the spine and opens the chest when approached with ease and breath awareness.

Gentle Alignment Cues:

• Press lightly through hands and lift chest only to a comfortable height.
• Keep elbows slightly bent and shoulders away from ears.
• Lengthen through the crown rather than compressing the neck.

Benefits:

• Strengthens back muscles
• Opens chest and front body
• Can counterbalance forward‑hunching postures

Contraindications:

Pregnancy, recent abdominal surgery, or acute low‑back pain.

Variations:

• Keep hands farther forward for a smaller lift.
• Practice Sphinx Pose instead.

Locust Pose — Salabhasana (Gentle)

Difficulty: Beginner–Intermediate

A strengthening prone backbend that activates the back body with mindful, sustainable engagement.

Gentle Alignment Cues:

• Lift chest and legs only to a height that feels supportive.
• Keep gaze down to lengthen the neck.
• Engage glutes lightly without gripping.

Benefits:

• Strengthens back, glutes, and hamstrings
• Improves posture
• Builds core stability

Contraindications:

Pregnancy, recent abdominal surgery, or acute back pain.

Variations:

• Lift only chest or only legs.
• Place a blanket under hips for comfort.

Bow Pose — Dhanurasana (Supported)

Difficulty: Intermediate

A dynamic prone backbend that opens the chest and hip flexors while strengthening the back body when supported with props or straps.

Gentle Alignment Cues:

• Hold ankles lightly or use a strap around feet.
• Kick feet back to lift chest rather than pulling with arms.
• Keep breath steady and spacious.

Benefits:

• Opens chest and shoulders
• Strengthens back and glutes
• Improves spinal mobility

Contraindications:

Pregnancy, low‑back pain, or shoulder injury.

Variations:

• Lift one leg at a time.
• Use a strap for more space.

Child’s Pose — Balasana

Difficulty: Beginner

A grounding forward‑folding rest that offers containment, softness, and gentle release for the back body.

Gentle Alignment Cues:

• Knees can be wide or together—choose what feels supportive.
• Rest forehead on the floor, a block, or stacked hands.
• Soften belly toward thighs and relax shoulders and jaw.

Benefits:

• Soothes the nervous system
• Releases back and hip tension
• Supports mindful breathing

Contraindications:

Knee discomfort; place a blanket behind knees or choose a seated fold.

Variations:

• Place a bolster under torso for support.
• Rest arms forward, alongside body, or on blocks.

Extended Puppy Pose — Uttana Shishosana

Difficulty: Beginner

A heart‑opening stretch between Child’s Pose and Downward Dog that lengthens the spine and shoulders gently.

Gentle Alignment Cues:

• Start on hands and knees and walk hands forward.
• Keep hips stacked over knees as chest melts toward floor.
• Rest forehead or chin on the mat depending on comfort.

Benefits:

• Opens shoulders and chest
• Lengthens spine
• Can feel grounding and calming

Contraindications:

Shoulder discomfort; widen arms or place forearms down.

Variations:

• Place a bolster under chest.
• Rest arms on blocks for shoulder ease.

Snake Pose — Sarpasana

Difficulty: Beginner–Intermediate

A gentle prone backbend that strengthens the back body and opens the chest with minimal compression.

Gentle Alignment Cues:

• Lie on your belly with arms alongside the body, palms down.
• Lift chest and shoulders using back strength, not hands.
• Keep gaze down to lengthen the neck.

Benefits:

• Strengthens back and glutes
• Opens chest and shoulders
• Improves posture and spinal mobility

Contraindications:

Pregnancy or acute low‑back pain; choose Sphinx instead.

Variations:

• Lift only chest for a gentler version.
• Place a blanket under hips for comfort.

Sphinx Pose — Salamba Bhujangasana

Difficulty: Beginner

A supported, gentle backbend that creates space in the chest and low back with minimal effort and maximum grounding.

Gentle Alignment Cues:

• Place forearms on the floor with elbows under shoulders or slightly forward.
• Relax glutes and soften shoulders away from ears.
• Let breath expand into belly and ribs.

Benefits:

• Opens chest and front body
• Strengthens low back gently
• Supports diaphragmatic breathing

Contraindications:

Acute low‑back pain; lower height or lie flat.

Variations:

• Place a folded blanket under ribs.
• Move elbows forward for a gentler shape.