– Stand tall, feet together – Relax shoulders, breathe deeply – Improves posture and balance
– Hands and feet on the mat – Hips lifted, back straight – Stretches legs, strengthens arm
– Kneel, sit back on heel – Stretch arms forward, forehead down – Relaxes back and calms the mind
– On hands and knees, alternate arching and rounding your back – Improves flexibility and spine health
– One foot forward, one back – Bend front knee, arms overhead – Builds strength and stability
– From Warrior I, open arms to side – Strengthens legs and opens hip
– Stand on one foot, other foot on calf or thigh – Hands together at chest – Improves balance and focu
– Sit with legs straight – Fold forward, reaching for feet – Stretches spine and hamstring
– Lie on back, knees bent – Lift hips up, hands under back – Strengthens back and glute
– Lie flat on your back, arms relaxed – Close eyes, breathe deeply – Calms the body and mind
Practice these poses 10–15 minutes daily to build strength, flexibility, and inner calm.