Mountain Pose (Tadasana):<\/li>\n<\/ol>\nThe Mountain Pose is the foundation for many standing yoga poses and helps improve posture, balance, and body awareness.<\/p>\n
How to do it?<\/strong><\/p>\n– Stand with your feet hip-width apart, arms at your sides, and palms facing forward.<\/p>\n
– Distribute your weight evenly through your feet, engaging your leg muscles.<\/p>\n
– Lengthen your spine, lift the crown of your head towards the ceiling, and relax your shoulders.<\/p>\n
– Breathe deeply, grounding yourself through your feet, and hold for 30 seconds to 1 minute.<\/p>\n
\n- Downward Facing Dog (Adho Mukha Svanasana):<\/li>\n<\/ol>\n
This popular yoga pose stretches and strengthens the entire body, including the shoulders, hamstrings, and calves. It also helps relieve tension in the back and neck.<\/p>\n
How to do it?<\/strong><\/p>\n– Come on your hands and knees<\/p>\n
– Curl your toes under, lift your hips towards the ceiling, and straighten your legs as much as possible.<\/p>\n
– Hold the pose for 5 to 10 breaths, focusing on the stretch in your hamstrings and the openness in your shoulders.<\/p>\n
\n- Warrior II (Virabhadrasana II):<\/li>\n<\/ol>\n
Warrior II is an empowering standing pose that strengthens the legs, opens the hips, and improves concentration.<\/p>\n
How to do it?<\/strong><\/p>\n– Begin in a standing position with your feet about 3 to 4 feet apart. Turn your right foot 90 degrees outward and your left foot inwards.<\/p>\n
– Bend your right knee, aligning it with your ankle while keeping your left leg straight.<\/p>\n
– Extend your arms to the sides, parallel to the ground, with your gaze over your right fingertips.<\/p>\n
– Keep your shoulders relaxed and your torso facing the side, engaging your core.<\/p>\n
– Hold the pose for 5 to 8 breaths, then switch sides.<\/p>\n
\n- Child’s Pose (Balasana):<\/li>\n<\/ol>\n
The Child’s Pose is a gentle resting pose that stretches the back and helps relieve stress and fatigue.<\/p>\n
How to do it?<\/strong><\/p>\n– Sit on the floor and kneel.<\/p>\n
– Sit back on your heels and fold your torso forward, resting it on your thighs.<\/p>\n
– Bring your arms in front of you.<\/p>\n
– Relax your forehead on the mat and take slow, deep breaths.<\/p>\n
– Hold the pose for 1 to 2 minutes, feeling the stretch in your lower back and hips.<\/p>\n
\n- Tree Pose (Vrksasana):<\/li>\n<\/ol>\n
Tree Pose improves balance, concentration, and stability while also stretching the thighs and groins.<\/p>\n
How to do it?<\/strong><\/p>\n– Start in Mountain Pose. Shift your weight onto your left foot and lift your right foot off the ground.<\/p>\n
– Place the sole of your right foot against your left inner thigh, above or below the knee (avoid placing it on the knee joint).<\/p>\n
– Find your balance and bring your hands to your heart center in a prayer position.<\/p>\n
– Lengthen your spine, and if you feel stable, raise your arms overhead, palms facing each other.<\/p>\n
– Hold the pose for 30 seconds to 1 minute, then switch sides.<\/p>\n