TadasanaStand tall with your feet together, shoulders relaxed, and arms at your sides. This pose helps you establish a steady and grounded foundation for your practice.
Surya Namaskar
A sequence of poses that flow together, involving forward bends, upward and downward facing dog, and lunges. It's a great way to warm up your body and stretch your muscles.
Uttanasana
From a standing position, fold forward at the hips, letting your head and arms hang towards the ground. This pose helps release tension in the hamstrings and back.
Adho Mukha SvanasanaBegin in a plank position and lift your hips up, forming an inverted V shape. This pose stretches and strengthens the entire body, especially the shoulders, hamstrings, and calves.
Bhujangasana
Lie face-down, place your palms beside your shoulders, and lift your chest while keeping your pelvis grounded. This backbend opens up the chest and strengthens the spine.
BalasanaKneel on the floor, sit back on your heels, and extend your arms forward while lowering your chest towards the ground. This is a restful pose that gently stretches the back and hips.
Virabhadrasana
Stand with your legs apart, turn one foot out and the other foot slightly in, then bend the front knee while extending your arms out parallel to the floor. This pose builds strength and stability while stretching the legs.
TrikonasanaFrom Warrior II, straighten your front leg and reach your front arm forward while tipping your torso sideways, then lower your front hand to your shin, ankle, or the floor. This pose stretches the sides of the body and opens the chest.
PaschimottanasanaSit on the floor with your legs extended, then fold forward at the hips, reaching towards your feet. This pose stretches the entire back of the body and helps calm the mind.