- Mountain Posture (Tadasana)
How: Stand tall with your feet together, arms by your sides, and spotlight on establishing through your feet.
Benefits: Further develops pose, builds mindfulness, and grounds the body.
- Kid’s Posture (Balasana)
How: Bow on the floor, sit out of sorts, and lower your middle to the ground, broadening your arms in front.
Benefits: Assuages strain toward the back, shoulders, and neck, advances unwinding.
- Descending Confronting Canine (Adho Mukha Svanasana)
How: Begin in a board position, lift your hips up and back, framing a reversed Angular shape.
Benefits: Stretches the hamstrings, shoulders, and spine, and assuages pressure.
- Feline Cow Posture (Marjaryasana-Bitilasana)
How: Down on the ground, switch back and forth between angling your back (cow) and adjusting it (feline) with every breath.
Benefits: Increments spinal adaptability and advances unwinding through musical development.
- Remaining Forward Crease (Uttanasana)
How: Stand with feet hip-width separated, crease forward, and let your head hang toward the floor.
Benefits: Deliveries strain in the neck and back and helps quiet the psyche.
- Hero I (Virabhadrasana I)
How: Stage one foot back, twist the front knee, and raise your arms above, adjusting your hips and shoulders.
Benefits: Develops fortitude, certainty, and concentration while stimulating the body.
- Fighter II (Virabhadrasana II)
How: From Fighter I, open your hips and shoulders, stretch out your arms lined up with the floor.
Benefits: Reinforces legs, opens the chest, and further develops perseverance.
- Tree Posture (Vrksasana)
How: Stand on one leg, place the underside of your other foot on your internal thigh or calf (keep away from the knee), and raise your arms above.
Benefits: Further develops equilibrium, soundness, and concentration, assisting with quieting the psyche.
- Situated Ahead Overlay (Paschimottanasana)
How: Sit with your legs expanded, pivot forward from the hips, and reach for your feet or shins.
Benefits: Stretches the back and hamstrings, advances unwinding.
- Cobra Posture (Bhujangasana)
How: Lie on your stomach, press your palms into the ground, and lift your chest, broadening your arms.
Benefits: Opens the chest, diminishes pressure, and stimulates the body.
- Span Posture (Setu Bandhasana)
How: Lie on your back, twist your knees, and lift your hips toward the roof, pressing your glutes.
Benefits: Stretches the chest and spine, reinforces the glutes, and reduces pressure.
- Board Posture (Phalakasana)
How: Begin in a push-up position with your body in an orderly fashion from head to heels.
Benefits: Reinforces the center, arms, and legs, and further develops center.
- Expanded Side Point (Utthita Parsvakonasana)
How: From Champion II, bring down your lower arm to your thigh, stretch your contrary arm above.
Benefits: Opens the hips, chest, and shoulders while developing fortitude and perseverance.
- Half Moon Posture (Ardha Chandrasana)
How: From Hero II, expand one leg and lift the contrary arm to the sky, adjusting on one leg.
Benefits: Further develops balance and reinforces the legs, while extending the sides of the body.
- Cadaver Posture (Savasana)
How: Lie on your back with your arms by your sides, legs broadened, and center around your breath.
Benefits: Profound unwinding, stress help, and advances care.
- Boat Posture (Navasana)
How: Sit on the floor, lift your legs off the ground, and equilibrium on your sit bones, broadening your arms forward.
Benefits: Reinforces the center and further develops concentration and equilibrium.
- Pigeon Posture (Eka Pada Rajakapotasana)
How: From Descending Canine, present one knee and expand the contrary leg straight behind you.
Benefits: Opens the hips, eases lower back strain, and advances unwinding.
- Seat Posture (Utkatasana)
How: Stand with feet together, twist your knees as though sitting in a seat, and expand your arms above.
Benefits: Reinforces the legs and center while further developing perseverance and concentration.
- Advantages the Wall Posture (Viparita Karani)
How: Lie on your back and spot your advantages against a wall.
Benefits: Alleviates strain in the legs and lower back, advances unwinding.
- Dolphin Posture
How: From a lower arm board, lift your hips up and back, like Descending Canine, with your lower arms on the floor.
Benefits: Stretches the shoulders and spine, eases strain toward the back.
- Up Confronting Canine (Urdhva Mukha Svanasana)
How: From the floor, press into your hands, fix your arms, and lift your chest and thighs off the ground.
Benefits: Opens the chest, reinforces the arms, and advances energy.
- Butterfly Posture (Baddha Konasana)
How: Sit with your feet together, knees bowed outward, and hold your feet while tenderly squeezing your knees toward the floor.
Benefits: Stretches the internal thighs and hips, quiets the brain.
- Sphinx Posture (Salamba Bhujangasana)
How: Lie on your stomach, set yourself up on your lower arms, and delicately lift your chest.
Benefits: Opens the chest and fortifies the lower back.
- Cow Face Posture (Gomukhasana)
How: Sit with one knee stacked over the other and your arms behind you, fastening your hands.
Benefits: Stretches the shoulders, hips, and thighs, decreasing pressure and strain.
- Blissful Child Posture (Ananda Balasana)
How: Lie on your back, bring your knees toward your chest, and hold the exterior of your feet while keeping your feet flexed.
Benefits: Eases lower back pressure, quiets the sensory system.
- Leaning back Bound Point Posture (Supta Baddha Konasana)
How: Lie on your back, bring the bottoms of your feet together, and let your knees drop out to the sides.
Benefits: Opens the hips and chest, advances profound unwinding.
- Fish Posture (Matsyasana)
How: Lie on your back, curve your chest vertical, and spot the highest point of your head delicately on the floor.
Benefits: Opens the chest and throat, advancing energy and lessening strain.
- Low Lurch (Anjaneyasana)
How: Stage one foot forward into a jump position, bringing your back knee down to the floor, and expand your arms above.
Benefits: Stretches the hips and thighs, assuages pressure in the lower back.
- Door Posture (Parighasana)
How: Stoop and extend one leg aside, arriving at the contrary arm above and inclining toward the lengthy leg.
Benefits: Stretches the sides of the body and further develops adaptability in the hips and spine.
- Wild Thing (Camatkarasana)
How: From Descending Canine, flip your canine, arriving at one arm up and angling your back, with the chest and hips open.
Benefits: Empowers the body, opens the chest, and increments adaptability.