Yoga poses 1. Mountain Pose (Tadasana)

 1. Mountain Pose (Tadasana)

A simple, foundational standing pose that improves posture and balance.

How to: Stand tall with feet together, arms by your sides, and engage your core. Lift through the crown of your head, grounding your feet into the mat.

2. Downward Facing Dog (Adho Mukha Svanasana)

A classic pose that stretches the back, hamstrings, and calves while strengthening the shoulders.

How to: Start on all fours, then lift your hips to form an inverted "V" shape. Press your hands and heels into the mat.

3. Child’s Pose (Balasana)

A gentle resting pose that stretches the back and shoulders, relieving tension.

How to: Kneel, sit back on your heels, and fold forward with your arms stretched in front or by your sides. Relax your forehead on the mat.

4. Warrior I (Virabhadrasana I)

Strengthens the legs, stretches the hips, and opens the chest and shoulders.

How to: Step one foot forward with your knee bent, and extend your other leg back. Raise your arms overhead, keeping your shoulders relaxed.

5. Warrior II (Virabhadrasana II)

Builds leg strength, balance, and stamina.

How to: From Warrior I, open your hips, rotate your back foot slightly, and extend your arms parallel to the floor, gazing over your front hand.

6. Triangle Pose (Trikonasana)

Stretches the sides of the body, strengthens the legs, and improves flexibility.

How to: Stand with feet wide apart, extend arms to the sides, and reach forward over your front leg. Lower one hand to your shin or the mat, while the other reaches up.

7. Tree Pose (Vrksasana)

Enhances balance, focus, and stability.

How to: Stand on one leg, place the sole of the opposite foot on your inner thigh or calf, and bring your hands together at your chest or above your head.

8. Bridge Pose (Setu Bandhasana)

Strengthens the back, glutes, and hamstrings, while stretching the chest and spine.

How to: Lie on your back with knees bent, feet hip-width apart. Press into your feet to lift your hips, keeping your arms by your sides.

9. Cobra Pose (Bhujangasana)

Opens the chest and strengthens the back muscles.

How to: Lie face down, hands under your shoulders, and press up with your arms, lifting your chest while keeping your elbows slightly bent.

10. Seated Forward Bend (Paschimottanasana)

Stretches the back, hamstrings, and calves, promoting relaxation.

How to: Sit with legs extended in front of you, reach forward, and gently fold toward your feet.

11. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Increases spinal flexibility and warms up the back.

How to: Start on all fours, alternate between arching your back (Cat) and lifting your chest and tailbone (Cow).

12. Corpse Pose (Savasana)

A resting pose that promotes relaxation and helps integrate practice.

How to: Lie flat on your back with legs and arms comfortably extended, close your eyes, and relax your entire body.

These poses can form a well-rounded practice, whether done individually or as a sequence, focusing on mindful breathing and alignment throughout.