Mountain Pose (Tadasana)
Tadasana looks simple but builds awareness and alignment. It teaches you to engage your core, ground through your feet, and stand tall with proper posture. This foundational pose sets the tone for balance and body awareness in your practice.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This gentle spinal flow warms up the back and improves flexibility. As you arch and round your spine with the breath, it releases tension in the neck, shoulders, and lower back—perfect as a warm-up or stress-relieving transition pose.
Child’s Pose (Balasana)
Balasana is a restful pose that stretches the hips, thighs, and lower back. It promotes deep relaxation, making it ideal during practice breaks or at the end of a session to calm the mind and restore your breath.
Downward-Facing Dog (Adho Mukha Svanasana)
This energizing pose strengthens the arms and legs while lengthening the spine and calves. It also boosts circulation and improves flexibility. Though challenging at first, it becomes a comforting go-to pose with practice and helps relieve stiffness.
Cobra Pose (Bhujangasana)
Cobra opens the chest and strengthens the back, making it great for improving posture and countering sitting habits. It gently activates the spine, builds flexibility, and stimulates abdominal organs—ideal for a soft introduction to backbends.
Easy Pose (Sukhasana) with Breath Focus
Sukhasana is a cross-legged seated pose used for meditation or pranayama. It encourages an upright spine, mental clarity, and stillness. Focusing on the breath here grounds your practice, helping you tune inwards and calm the nervous system.
