This 30-second sequence is great for relieving stress, headaches, and insomnia, and it also alleviates lower back pain and fatigue while strengthening the upper body and abdominal muscles.
It's also a great routine for joint health. The articulation from downward dog to upward dog loosens synovial fluids and increases circulation in the cartilage and joints, keeping them lubricated. This helps the joints to stay pain free by reducing bone-on-bone-rubbing.
Modifications for beginners/injury: Bend knees for tight hamstrings, turn hands out to eliminate wrist pain.
Props: Rolled mat under heels or hands or blanket.