See below which yoga asanas you can include in your day to day life in order to upgrade your quality of life:
1- Child’s Pose: Get on your knees and lay your body over your legs. Then stretch the arms around the body as in the picture and contract the abdomen. The forehead should lie flat on the floor if possible. Inhale and exhale slowly until you feel your spine stretch. Stay in position for 3 or 5 breaths.
2- Cat and Cow Pose: On your knees with your hands and toes resting on the floor, exhale deeply and lift your head, as in picture 1. At the expiration reverse the position as in picture 2. Alternate the pose 3 to 5 times.
3- Extended child’s Pose: With your knees flat on the floor, lay your body toward your head. Breathe in while stretching your arms tightly until you gently lean your head to the floor. Exhale and return to the starting position, turning your arms slowly to your body. Repeat 3 times.
4- Position of the fish: Sit with your legs stretched out in front of your body. Then, gently lie down on the floor, as in the picture. Inhale and press your forearms on the floor while lifting the upper back to form an arch. Then exhale, and lower your head to the ground. Repeat three to five times.
5- Legs on the wall: Begin by lying near a wall and stretching your legs with the supporting wall, as in the picture. Contract your abdomen as if you were trying to touch it to the floor. Then inhale and let your arms relax around your body with your palms down. Exhale and let your hip down so that it touches the floor. Stay in position for 5 to 7 breaths.