Mountain Pose (Tadasana)
Full Body · 5-8 breaths
Reps: 5 breaths
Lengthen through the crown of the head. Soften the shoulders. Balance your weight evenly across the feet.
Chair Pose (Utkatasana)
Legs · 5-8 breaths
Reps: 5 breaths
Keep the knees tracking over the toes. Press the weight into the heels. Reach up through the arms, long spine.
Warrior I (Virabhadrasana I)
Legs · 5 breaths each side
Reps: 5 breaths each side
Press the back foot down firmly. Keep the front knee tracking over the ankle. Reach up through the fingertips.
Warrior II (Virabhadrasana II)
Legs · 5 breaths each side
Reps: 5 breaths each side
Stack the front knee over the ankle. Keep the back leg straight and strong. Reach actively through both arms.
Triangle Pose (Trikonasana)
Legs · 5 breaths each side
Reps: 5 breaths each side
Keep both legs straight and strong. Open the chest toward the ceiling. Stack the shoulders over each other.
Tree Pose (Vrksasana)
Legs · 5-8 breaths each side
Reps: 5 breaths each side
Press the standing foot into the floor. Keep the hips level. Fix the gaze on a still point.
Boat Pose (Navasana)
Abs · 5 breaths, 3 rounds
Reps: 5 breaths x3
Lift from the low belly. Keep the chest open and spine long. Don't round the back — lift the sternum.
Bridge Pose (Setu Bandhasana)
Glutes · 5 breaths, 3 rounds
Reps: 5 breaths x3
Press evenly through both feet. Keep the knees hip-width and tracking over the ankles. Lift from the glutes.
Seated Forward Fold (Paschimottanasana)
Legs · 8-10 breaths
Reps: 8 breaths
Hinge from the hips, not the waist. Keep the spine long — fold, don't hunch. Relax the shoulders.
Pigeon Pose (Eka Pada Rajakapotasana)
Glutes · 8-10 breaths each side
Reps: 8 breaths each side
Keep the hips square to the front. Sink into the stretch on the exhale. Support the hip with a block if needed.
Savasana (Corpse Pose)
Full Body · 5-10 minutes
Reps: 5 min
Let the body sink into the floor. Scan from the feet to the head releasing tension. Stay for at least 5 minutes.