1. Mountain Pose (Tadasana)

Benefits:

• Improves posture


• Increases body awareness


• Enhances focus

Instructions:

1. Stand tall with your feet together, grounding your weight evenly through your feet.


2. Engage your thighs and lift your kneecaps.


3. Lengthen your spine, reaching your arms overhead, palms facing each other.


4. Relax your shoulders down and back, and gaze forward.


5. Hold for 5-10 breaths.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Benefits:

• Stretches the entire body


• Strengthens arms and legs


• Calms the mind

Instructions:

1. Start on your hands and knees, with your wrists under your shoulders and knees under your hips.


2. Spread your fingers wide and press into the ground.


3. Tuck your toes and lift your hips up and back, straightening your legs as much as possible.


4. Keep your head between your arms, with your ears aligned with your upper arms.


5. Hold for 5-10 breaths.

3. Child’s Pose (Balasana)

Benefits:

• Promotes relaxation


• Stretches the hips, thighs, and back


• Calms the nervous system

Instructions:

1. Kneel on the floor and sit back on your heels.


2. Lower your torso forward, resting your forehead on the mat.


3. Extend your arms forward or let them rest by your sides.


4. Close your eyes and breathe deeply, holding for 5-10 breaths.

4. Warrior I (Virabhadrasana I)

Benefits:

• Strengthens legs and core


• Stretches the chest and lungs


• Builds confidence

Instructions:

1. Stand in Mountain Pose, then step your left foot back about 3-4 feet.


2. Turn your left foot at a 45-degree angle.


3. Bend your right knee, ensuring it stays above your ankle.


4. Raise your arms overhead, palms facing each other, and look forward.


5. Hold for 5-10 breaths, then switch sides.

5. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Benefits:

• Increases flexibility in the spine


• Relieves tension in the back


• Improves circulation

Instructions:

1. Start on your hands and knees in a tabletop position.


2. Inhale, arch your back, and lift your head and tailbone (Cow Pose).


3. Exhale, round your back, tuck your chin and tailbone (Cat Pose).


4. Continue to flow between these two positions for 5-10 breaths.

6. Corpse Pose (Savasana)

Benefits:

• Promotes relaxation and stress relief


• Allows integration of the practice


• Enhances mindfulness

Instructions:

1. Lie flat on your back with your legs extended and arms by your sides, palms facing up.


2. Close your eyes and take deep breaths, letting your body relax into the mat.


3. Focus on releasing any tension in your body.


4. Hold for 5-10 minutes.

Final Tips

• Always listen to your body; don’t push yourself into discomfort.


• Use props like blocks or straps to assist with poses as needed.


• Consider joining a beginner class to learn proper alignment and receive guidance.