1. Mountain Pose (Tadasana)

How to Do It:

• Stand tall with feet together.
• Ground your feet and engage your thighs.
• Roll your shoulders back and lift your chest.
• Keep arms at your sides or raise them overhead.

Benefits: Improves posture, enhances focus, and builds awareness of body alignment.

Tip: Imagine a string pulling you upward from the top of your head for better posture.

2. Downward Dog (Adho Mukha Svanasana)

How to Do It:

• Start on hands and knees.
• Lift your hips upward, forming an inverted “V” shape.
• Keep hands shoulder-width apart and feet hip-width apart.

Benefits: Strengthens arms and legs, stretches the back and hamstrings, and improves circulation.

Tip: Bend your knees slightly if your hamstrings are tight.

3. Child’s Pose (Balasana)

How to Do It:

• Kneel on the mat and sit back on your heels.
• Stretch your arms forward and rest your forehead on the mat.

Benefits: Relieves tension in the back, shoulders, and neck while promoting relaxation.

Tip: Spread your knees wide for a deeper stretch or keep them together for a more comforting pose.

4. Warrior I (Virabhadrasana I)

How to Do It:

• Step one foot forward into a lunge position.
• Turn the back foot slightly outward.
• Raise arms overhead, keeping your chest open.

Benefits: Strengthens legs, opens hips, and improves balance.

Tip: Ensure your front knee is directly above the ankle to avoid strain.

5. Warrior II (Virabhadrasana II)

How to Do It:

• From Warrior I, open your hips and extend arms parallel to the ground.
• Gaze over your front hand.

Benefits: Builds strength in legs and arms, improves stamina, and boosts concentration.

Tip: Keep shoulders relaxed and avoid leaning forward.

6. Cat-Cow Pose (Marjaryasana-Bitilasana)

How to Do It:

• Start on hands and knees.
• Alternate between arching your back (Cow) and rounding it (Cat).

Benefits: Increases spinal flexibility and warms up the body.

Tip: Sync the movements with your breath—inhale for Cow, exhale for Cat.

7. Tree Pose (Vrksasana)

How to Do It:

• Stand on one foot, placing the other foot on your ankle, calf, or thigh.
• Bring hands to your chest or overhead.

Benefits: Improves balance, strengthens legs, and fosters focus.

Tip: Fix your gaze on a stationary point to maintain balance.

8. Cobra Pose (Bhujangasana)

How to Do It:

• Lie on your stomach with palms under your shoulders.
• Press into your hands and lift your chest while keeping elbows slightly bent.

Benefits: Strengthens the spine and opens the chest, improving posture.

Tip: Keep shoulders away from ears to avoid strain.

9. Seated Forward Bend (Paschimottanasana)

How to Do It:

• Sit with legs extended forward.
• Reach for your feet, keeping your spine long.

Benefits: Stretches the hamstrings, spine, and lower back.

Tip: Use a strap if you can’t reach your feet, and avoid rounding your back.

10. Corpse Pose (Savasana)

How to Do It:

• Lie flat on your back with arms relaxed at your sides.
• Close your eyes and focus on deep breathing.

Benefits: Promotes relaxation, reduces stress, and allows the body to integrate the practice.

Tip: Avoid fidgeting and let your entire body relax.

Tips for Alignment and Injury Prevention

1. Listen to Your Body: Never force yourself into a pose. Yoga is about progress, not perfection.
2. Use Props: Blocks, straps, and cushions can enhance comfort and stability.
3. Warm-Up: Start with gentle stretches to prepare your body.
4. Focus on Form: Proper alignment is key to avoiding injuries and gaining maximum benefits.
5. Practice Patience: Every pose takes time to master. Enjoy the journey.

Encouragement to Practice Regularly

Starting a yoga practice is a gift to yourself. Regular practice, even for 10-15 minutes a day, can yield profound changes in your body and mind. Celebrate small milestones and be patient as you grow in strength, flexibility, and mindfulness.

Yoga isn’t about touching your toes or perfecting a pose; it’s about the journey inward. Take your first step today, and let yoga become a lifelong companion in your quest for health and balance. Namaste.