Mountain Pose What it does: Improves your balance, posture, and body awareness.
How: Stand upright with your feet hip-width apart. Distribute your weight evenly across both feet. Relax your shoulders and extend your arms along your body. Breathe in and out deeply, focusing on a straight, long back. Tip: Lightly engage your core to create more stability.
Downward Dog What it does: Stretches your back, shoulders, hamstrings, and calves; stimulates blood circulation.
How: Start on your hands and knees. Place your hands slightly in front of your shoulders, knees under your hips. Push your hips up and back so your body forms an inverted V. Keep your head relaxed, with your ears aligned with your arms. Stretch your legs as much as possible without overstraining your back. Tip: If your heels don't touch the ground, bend your knees slightly. Focus on the stretch in your back and legs.
Cat-Cow Stretch What it does: Makes your spine flexible, relieves tension, and promotes relaxed breathing.
How: Start on your hands and knees, wrists under shoulders, knees under hips. Exhale, round your back, and pull your chin to your chest. Inhale, let your belly drop, and lift your head and tailbone. Alternate slowly, at least 5 times.
Warrior II What it does: Strengthens legs, core, and arms; improves focus and balance.
How: Stand with your feet wide apart, arms extended to the sides. Turn your right foot 90° outward, and your left foot slightly inward. Bend your right knee so it is aligned over your ankle. Look over your right hand, keeping your back straight and core engaged. Switch sides after 5–10 breaths. Tip: Feel the ground beneath your feet for extra stability and balance.
Seated Forward Bend What it does: Stretches your hamstrings and back; calms the mind and nervous system.
How: Sit on the mat with your legs extended in front of you. Inhale, stretch your arms up. Exhale and slowly bend forward from the hips, reaching your arms towards your feet. Keep your back as straight as possible and let your head relax. Tip: Use a yoga strap or towel to reach your feet if you can't touch them with your hands.
