| Downward Facing Dog (Adho Mukha Svanasana) |
A foundational yoga pose that stretches the entire body, particularly the back, hamstrings, and shoulders. It also helps to calm the mind and improve focus. |
Beginner |
Improves flexibility, strengthens arms and legs, relieves back pain. |
Avoid if you have carpal tunnel syndrome or pregnancy. |
Variations include one-leg down dog, using blocks for support. |
| Tree Pose (Vrikshasana) |
A balancing pose that strengthens the legs and improves focus and concentration. It also enhances hip flexibility and opens the chest. |
Intermediate |
Improves balance, strengthens legs, tones abdominal muscles. |
Avoid if you have ankle or knee injuries. |
Variations include hands in prayer position or arms extended overhead. |
| Warrior II Pose (Virabhadrasana II) |
An energizing pose that builds strength in the legs and arms while opening the hips and chest. It improves stamina and balance. |
Intermediate |
Strengthens legs and arms, stretches hips and groins. |
Avoid if you have high blood pressure or neck problems. |
Variations include reversing the warrior or binding the arms. |
| Cobra Pose (Bhujangasana) |
A gentle backbend that stretches the spine, chest, and shoulders, while strengthening the back muscles. It also helps to relieve stress and fatigue. |
Beginner |
Opens the chest, strengthens the spine, massages abdominal organs. |
Avoid if you have a back injury or recent abdominal surgery. |
Variations include baby cobra or upward facing dog. |
| Child's Pose (Balasana) |
A resting pose that stretches the hips, thighs, and ankles while calming the mind and relieving stress. It promotes relaxation and deep breathing. |
Beginner |
Stretches hips, thighs, and ankles, relieves neck and lower back pain. |
Avoid if you have knee injuries or are pregnant. |
Variations include wide-legged child's pose or extended child's pose. |
| Corpse Pose (Savasana) |
A relaxation pose often used for ending a yoga practice. It allows the body and mind to relax completely, promoting deep rest and rejuvenation. |
Beginner |
Promotes relaxation, reduces stress and anxiety, improves sleep quality. |
No specific contraindications, suitable for all levels. |
Focus on deep breathing or use props for comfort. |
| Bridge Pose (Setu Bandhasana) |
Strengthens the back, buttocks, and hamstrings while opening the chest. It can help alleviate stress and mild depression by stimulating the nervous system. |
Intermediate |
Stretches the spine, improves digestion, reduces backaches. |
Avoid if you have neck or shoulder injuries. |
Variations include one-leg bridge or supported bridge with a block. |
| Seated Forward Bend (Paschimottanasana) |
A seated yoga pose that stretches the hamstrings, lower back, and spine. It also helps calm the mind and relieve stress. |
Intermediate |
Improves flexibility of the spine, massages abdominal organs, reduces anxiety. |
Avoid if you have a lower back injury. |
Variations include wide-legged forward bend or using a strap for assistance. |
| Eagle Pose (Garudasana) |
A standing pose that improves balance and focus while stretching the shoulders, upper back, and legs. It also stimulates circulation and improves joint mobility. |
Intermediate |
Improves concentration, stretches shoulders and upper back, strengthens legs. |
Avoid if you have knee or ankle injuries. |
Variations include arm variations or resting the back foot on the ground. |