Begin with Mountain
Start your yoga practice with Tadasana, commonly known as Mountain Pose. This pose is a fundamental standing posture that helps improve your posture, balance,
and focus. To perform this, stand with your feet together or slightly apart, grounding through all four corners of your feet. Engage your leg muscles, draw your tailbone down, and lift your chest. Soften your shoulders away from your ears, and lengthen your spine towards the ceiling. Bring your palms together in prayer position at your heart or let your arms hang by your sides, palms facing forward. Hold this pose, breathing deeply, to connect with your body and find your center. Mountain Pose sets the foundation for all other standing poses and provides a moment of mindful awareness at the beginning of your practice.
Embrace the Forward Fold
Next, move into Uttanasana, or the Forward Fold. From Mountain Pose, exhale and hinge at your hips, allowing your torso to fold forward over your legs. Keep your knees slightly bent to protect your hamstrings and lower back. Let your head and neck relax, allowing your shoulders to fall towards the floor. You can hold onto your elbows, let your hands dangle toward the floor, or place your hands on the ground beside your feet. Inhale, and lengthen your spine, creating space between your vertebrae; exhale and deepen the fold. Forward Fold calms the brain and relieves stress and mild depression, making it an excellent pose for mental clarity.
Find Fluidity with Cat-Cow
The Cat-Cow Stretch, or Marjaryasana-Bitilasana, is a dynamic sequence designed to gently warm up the spine and release tension. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. As you inhale, drop your belly towards the floor, arching your back and lifting your chest and gaze in Cow Pose. As you exhale, round your spine toward the ceiling, tucking your chin to your chest in Cat Pose. Continue flowing between these two poses, synchronizing your breath with your movements. This flowing sequence improves spinal flexibility, stimulates the abdominal organs, and relieves stress.
Transition to Downward Dog
Adho Mukha Svanasana, or Downward-Facing Dog, is a fundamental pose that strengthens the entire body while stretching the hamstrings, calves, and spine. From the hands and knees position, tuck your toes and lift your hips up and back, forming an inverted V-shape with your body. Press firmly into your hands, ensuring your index fingers point straight forward. Keep your shoulders away from your ears, and let your head hang loosely between your arms. Pedal your feet to stretch your calves and hamstrings. This pose invigorates the body, boosts energy levels, and promotes circulation.
Discover Low Lunge
Anjaneyasana, or Low Lunge, is a powerful pose that stretches the hip flexors, groin, and thighs. From Downward-Facing Dog, step your right foot forward between your hands, aligning your front knee over your ankle. Lower your left knee to the floor, keeping your back foot untucked. Inhale and sweep your arms overhead, stretching your side body and opening your chest. You can gently arch your back or keep your spine neutral. Feel the stretch in your left hip flexor. Repeat on the other side. This pose improves balance, strengthens the legs, and promotes flexibility.
Experience Warrior II
Virabhadrasana II, also known as Warrior II, builds strength and stability while promoting balance. From Low Lunge, turn your back foot out about 90 degrees, aligning your front heel with the arch of your back foot. Extend your arms out to the sides, parallel to the floor, palms facing down. Bend your front knee, ensuring it is over your ankle, and gaze over your front hand. Keep your back leg straight and grounded. Warrior II strengthens the legs, ankles, and core, improving endurance and focus. This pose also helps to open the hips and chest.
Explore Seated Twist
Ardha Matsyendrasana, or Seated Twist, enhances spinal flexibility and aids digestion. Sit on the floor with your legs extended. Bend your right knee and place your right foot on the outside of your left thigh. Bring your left arm over your right knee and place your right hand behind you for support. Inhale, lengthen your spine, and exhale, twist towards the right. Look over your right shoulder. Breathe deeply, feeling the gentle massage of your internal organs. Repeat on the other side. This pose relieves back pain, improves circulation, and stimulates the digestive system.
Find Stability with Tree
Vrikshasana, or Tree Pose, cultivates balance and concentration. Stand with your feet together. Shift your weight onto your left foot and place the sole of your right foot on your inner left thigh, either above or below the knee. Avoid placing your foot directly on the knee joint. Bring your hands together in prayer position at your heart center or raise them overhead. Fix your gaze on a steady point in front of you (drishti) to maintain balance. Tree Pose strengthens the legs, improves focus, and fosters a sense of groundedness.
Elevate with Bridge
Setu Bandhasana, or Bridge Pose, is a gentle backbend that stretches the chest, spine, and hips. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides, palms facing down. On an inhale, lift your hips and back off the floor, keeping your shoulders on the ground. Clasp your hands beneath your body for a deeper stretch. Breathe deeply, supporting your weight on your shoulders and feet. This pose strengthens the back muscles, stimulates the thyroid, and relieves stress.
Rest in Corpse Pose
Savasana, or Corpse Pose, is the ultimate resting pose, promoting relaxation and integrating the benefits of the preceding poses. Lie flat on your back with your arms by your sides, palms facing up, and legs slightly apart. Close your eyes and release all tension in your body. Focus on your breath, and allow yourself to completely relax, letting go of any thoughts or worries. Stay in this pose for at least five minutes, allowing your body and mind to completely unwind. Savasana reduces stress, promotes mental clarity, and helps you feel refreshed and revitalized.
