Yoga

Tadasana

Mountain Pose

(Alignment)

Teaches natural spinal alignment, balanced weight distribution, and grounded awareness. Every standing pose is effectively an expression of Mountain pose.

• Bring big toes together with heels slightly parted.

• Root down evenly through the four corners of each foot: inner ball, inner heel, outer ball , outer heel.

• Micro bend the knees to prevent hyperextension, and gently draw the pelvis into a neutral position.

• Lenghten the sides of the waist and soften the shoulders away from the ears while keeping the crown of the head upward.

• Use a foam or cork yoga block. Place the block between your upper thighs and squeeze the block gently- prevents the pelvis from over reaching.

Adho Mukha Svanasana

Downward Facing Dog

(full body reset)

Stretches the entire posterior chain ( hamstrings, calves, and spine) While building stability across the shoulder girdle and wrists.

• Spread fingers wide, pressing firmly through the base of the index finger and thumb to offload wrist compression.

• Wrap the triceps back toward your toes to broaden the upper back.

• Prioritise a long, de-compressed spine over straight legs. Bend the knees generously if hamstrings or lower back feel tight.

• Allow heels to melt toward the floor without forcing them flat.

• use blocks under your hands to reduce wrist compression.

Virabhadrasana 11

Warrior 11 Pose

( Endurance and Hip Opening)

Builds endurance in the legs, strengthens the gluteus Medius, and opens the hips and chest.

• Step feet roughly 3 to 4 feet apart. Algn the front heel with the arch of the back foot.

• Turn the front foot to face the top of the mat and angle the back foot slightly inward ( about 15 degrees)

• Bend the front knee to track directly toward the second toe, keeping it stacked above the ankle.

• Extend the arms parallel to the floor, drawing shoulder blades down the back, and gaze softly over the front middle finger.

Anjaneyasana

Low Lunge/ Crescent Lunge

( Hip flexor and quad release)

Offsets the tightening effects of chronic sitting by lengthening the anterior hip complex while challenging balance.

• From a tabletop or lunge position, step one foot between your hands with the front knee directly over the heel.

• Lower the back knee to the mat ( un- tuck toes for support, or tuck them for balance)

• Engage the low belly and draw the tailbone down slightly to direct the stretch into the hip flexor rather than dumping into the lumar spine.

• place a block on either side of the front foot to rest your hands on.

Balasana

Child's Pose

( Restorative to the nervous system)

Gently decompresses the lower back and hips while stimulating the parasympathetic nervous system through calm, deep abdominal breathing.

• Kneel on the floor with big toes touching, spread knees wide (mat width) or keep them together to support the torso.

• Fold forward, walking hands out in front and resting forhead completely on the florr or a yoga block.

• Let the hipssink heavily toward the Begin by standing taheels.

• Direct each inhale into the back ribs and lower back, letting tension dissolve on the exhalation.

• If sitting back on your heels causes knee discomfort, slip a rolled blanket directly behind the knee creases before sinking back.

Setu Bandhasana

Bridge Pose

Strengthens the glutes and spine while opening the chest and hip flexors

•  Starting Position: Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms resting alongside your body, palms facing down 

• Press firmly through your feet and arms into the mat. As you exhale, lift your hips toward the ceiling until your thighs are roughly parallel to the floor 

• Keep your knees aligned directly over your ankles. Roll your shoulders underneath you and clasp your hands together on the mat beneath your back 

• Keep your neck long and neutral, lifting your chin slightly away from your chest. For 5 to 8 breaths 

• Unclasp your hands, release your shoulders, and slowly lower your spine back to the mat.

Parighasana

Gate Pose

Stretches the intercostals, side body, and inner thighs while improving spinal flexibility. 

• Kneel upright on your mat with your knees hips-distance apart, keeping your torso long and your hips stack directly over your knees 

• Extend your right leg out to the right side, keeping the leg straight. Ground the sole of your right foot flat on the floor with your toes pointing forward or slightly outward. 

• Inhale and stretch your left arm up alongside your ear, lengthen your spine, and place your right hand lightly on your right thigh or shin. 

• Exhale as you hinge sideways to the right, sliding your right hand down your right leg toward your ankle. Keep your chest facing forward—avoid twisting your torso down toward the mat 

• Lengthen through your left side body and breathe deeply keeping your weight balanced over your kneeling knee. 

• Inhale to rise back to center, bring your right knee back down, repeat the sequence on the left side