- Mountain Pose (Tadasana)
- Stand tall with feet together, arms at your sides.
- Engage your thighs, lift your chest, and reach your arms overhead with palms facing each
other.
- Downward-Facing Dog (Adho Mukha Svanasana)
- Start on your hands and knees.
- Tuck your toes under and lift your hips towards the ceiling, forming an inverted V-shape.
- Keep your hands shoulder-width apart and your feet hip-width apart.
- Cat-Cow Pose (Marjaryasana-Bitilasana)
- Begin on your hands and knees in a tabletop position.
- Inhale, arch your back, and lift your head and tailbone towards the ceiling (Cow Pose).
- Exhale, round your spine, and tuck your chin towards your chest (Cat Pose).
- Child’s Pose (Balasana)
- Kneel on the floor with your big toes touching and knees spread apart.
- Sit back on your heels and extend your arms forward, lowering your torso between thighs.
- Rest your forehead on the mat and take deep breaths.
- Cobra Pose (Bhujangasana)
- Lie face down with your legs extended and tops of your feet on the mat.
- Place your hands under your shoulders and press into your palms to lift your chest.
- Keep your elbows close to your body and gaze slightly upward.
- Warrior I (Virabhadrasana I)
- Stand with feet hip-width apart, then step your left foot back about 3-4 feet.
- Bend your right knee over your right ankle and extend your arms overhead.
- Turn your left foot slightly inward and keep your hips facing forward.
- Tree Pose (Vrksasana)
- Stand with your feet together.
- Shift your weight onto your left foot and place your right foot on your left inner thigh or calf
(avoid the knee). - Bring your hands to prayer position at your chest or extend them overhead.
- Hold for a few breaths, then switch sides.
- Corpse Pose (Savasana)
- Lie flat on your back with your legs extended and arms at your sides, palms facing up.
- Close your eyes and focus on relaxing each part of your body.
- Breathe deeply and stay in this pose for 5-10 minutes.
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