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Pose Duration
Balasana: Child’s Pose 5 deep breaths
Marjaryasana–Bitilasana: CatCow 5 reps
Adho Mukha Svanasana: Downward Facing Dog 5 deep breaths

Perform these restorative poses consecutively to create a gentle active-recovery or postworkout flow.

child's pose

Balasana: Child’s Pose

Hold for 5 or more deep breaths.

Full Instructions
  • Begin by kneeling on your mat.
  • Separate your knees hip width apart and keep your big toes together.
  • Lower your seat onto your heels and your torso toward the floor, resting your forehead on the mat.

Make it easier: Place a block beneath your seat.
Make it harder: Extend your arms forward and press your palms firmly into the mat for a more active stretch.


Marjaryasana–Bitilasana: Cat-Cow

Repeat 5 times, synchronizing breath with movement.

Full Instructions
  • From child’s pose, transition into table pose: shoulders over wrists and hips over knees.
  • Inhale, and on your exhale round your back upward, tucking your chin to your chest and reaching your midback toward the ceiling; this is cat pose.
  • On your next inhale, slowly arch your spine, lowering your belly and lifting your tailbone, shoulders, and head. Look up slightly, creating a gentle stretch in your neck; this is cow pose.
  • Repeat while synchronizing your breath with the movement.

Make it easier: While gazing upward, hold cow for five breaths; then round down into cat and hold for five breaths.
Make it more challenging: Point your fingers toward your knees to create a greater stretch in your wrists.

down dog

Adho Mukha Svanasana: Downward Facing Dog

Hold for 5 or more deep breaths.

Full Instructions
  • From cat–cow, neutralize your spine to return to table pose.
  • Then curl your toes under and lift your hips up.
  • Keep your spine flat and lower your heels toward the mat, as far as your hamstrings allow.
  • Separate your fingers wide and look toward your feet.

Make it easier: Raise your heels slightly to ease the sensation.
Make it harder: Gently bend and straighten your knees to feel a greater hamstring stretch.

Illustrations by: Kveta

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