- Mountain Pose (Tadasana):
Benefits: Improves posture, strengthens legs and core, promotes grounding and stability.
- Stand tall with feet hip-width apart, arms relaxed by your sides.
- Distribute your weight evenly on both feet.
- Lengthen your spine, engage your abdominal muscles, and relax your shoulders.
- Gently gaze forward and breathe deeply.
- Downward Facing Dog (Adho Mukha Svanasana):
Benefits: Stretches the whole body, strengthens arms and legs, calms the mind, improves circulation.
- Start on your hands and knees, aligning your wrists under your shoulders and knees under your hips.
- Tuck your toes and lift your hips, straightening your legs and forming an inverted "V" shape.
- Press your palms into the mat, relax your neck, and engage your core.
- Keep your heels slightly lifted or press them towards the floor to stretch the calves.
- Warrior II (Virabhadrasana II):
Benefits: Strengthens legs and core, opens hips and chest, improves focus and balance.
- Start by standing with your feet wide apart, toes pointing forward.
- Turn your right foot out 90 degrees and align your front heel with the arch of your back foot.
- Bend your right knee, keeping it directly above your ankle, and extend your arms out to the sides.
- Gaze over your right fingertips and engage your core. Repeat on the other side.
- Tree Pose (Vrikshasana):
Benefits: Enhances balance and concentration, strengthens legs and ankles, improves posture.
- Begin in Mountain Pose.
- Shift your weight onto your left foot and place the sole of your right foot on your inner left thigh or calf.
- Find your balance and bring your hands to prayer position at your heart or extend them overhead.
- Gaze at a fixed point and breathe steadily. Repeat on the other side.
- Bridge Pose (Setu Bandhasana):
Benefits: Stretches the chest, neck, and spine, strengthens legs and glutes, calms the mind.
- Lie on your back with knees bent and feet hip-width apart, heels close to your sitting bones.
- Press your feet into the floor, engage your core, and lift your hips off the mat.
- Interlace your fingers underneath you, pressing your arms and shoulders into the ground.
- Keep your thighs parallel and breathe deeply.
- Child's Pose (Balasana):
Benefits: Relieves stress and fatigue, gently stretches the spine and hips, calms the nervous system.
- Start on your hands and knees and bring your big toes to touch, knees wide apart.
- Sit back on your heels and lower your torso between your thighs.
- Extend your arms forward or rest them by your sides, palms facing up.
- Relax your forehead on the mat and breathe deeply.
- Cobra Pose (Bhujangasana):
Benefits: Strengthens the back muscles, stretches the chest and shoulders, improves posture.
- Lie on your stomach, legs extended, and place your hands beside your shoulders.
- Press your palms into the mat, engage your core, and lift your chest off the ground.
- Keep your shoulders relaxed, gaze forward, and breathe deeply.
- Avoid putting excessive pressure on your hands.