Adho Mukha Svanasana (Downward Dog Posture)
Description:
One of yoga’s most recognised postures, Downward Dog energises and rejuvenates the entire body.
How to do it:
Start on hands and knees. Tuck your toes, lift your hips towards the ceiling, and straighten your legs as much as comfortable, creating an inverted V shape.
Benefits:
Strengthens the arms, shoulders, and legs
Stretches the hamstrings, calves, and spine
Boosts circulation and relieves tension
Pointers:
Bend the knees slightly if the hamstrings feel tight. Focus on elongating the spine rather than forcing the heels to the ground.
Balasana (Child's Posture)
Description:
Balasana is a gentle resting pose that allows the body to relax and the mind to become calm. It is often practised between more challenging postures to restore balance.
How to do it:
Kneel on the mat, bringing your big toes to touch and sitting back on your heels. Fold forward, extending your arms in front or placing them alongside your body, and rest your forehead on the floor.
Benefits:
Relieves tension in the back, shoulders, and chest
Encourages relaxation and stress relief
Gently stretches the hips, thighs, and ankles
Pointers:
Keep the forehead connected to the floor and breathe deeply. If there’s discomfort in the knees, you can widen them or place a cushion between your thighs and calves for support.
Bhujangasana (Cobra Posture)
Description:
A gentle backbend that awakens the spine and strengthens the upper body.
How to do it:
Lie on your stomach with palms under your shoulders. Press into the hands to lift your chest, keeping elbows slightly bent and close to the body.
Benefits:
Strengthens the spine and shoulders
Opens the chest and lungs
Stimulates abdominal organs
Pointers:
Avoid overextending the lower back. Keep the pubic bone grounded and lift through the chest rather than pushing with the hands alone.
Dhanurasana (Bow Posture)
Description:
A heart-opening backbend that energises the body and strengthens the spine.
How to do it:
Lie on your stomach, bend your knees, and grasp your ankles with your hands. Inhale and lift your chest and thighs off the ground, pulling gently with your hands.
Benefits:
Opens the chest and shoulders
Strengthens the back muscles
Stimulates the digestive organs
Pointers:
Avoid jerking movements. Keep the knees hip-width apart and breathe steadily to prevent strain on the lower back.
Garudasana (Eagle Posture)
Description:
A twisting, balancing posture that builds focus and strengthens the lower body.
How to do it:
Stand tall, cross one thigh over the other, and wrap the foot around the calf if possible. Bring your arms in front, crossing them so that the palms meet.
Benefits:
Improves balance and coordination
Strengthens ankles, calves, and thighs
Stretches the shoulders and upper back
Pointers:
Focus on a single point for balance. If full wrapping isn’t possible, simply cross the limbs as much as comfortable.
Paschimottanasana (Seated Forward Bend)
Description:
A classic seated posture that promotes deep stretching and inner reflection.
How to do it:
Sit with legs extended straight in front. Inhale to lengthen the spine, and exhale as you fold forward from the hips, reaching towards your feet.
Benefits:
Stretches the spine, hamstrings, and calves
Calms the mind and relieves stress
Stimulates digestion
Pointers:
Keep the spine long rather than rounding the back. Use a strap around the feet if necessary to avoid straining.
Parivrtta Trikonasana (Revolved Triangle Posture)
Description:
A dynamic standing pose that combines balance, strength, and flexibility, promoting detoxification and clarity.
How to do it:
Step your feet wide apart, turning one foot out. Reach forward and twist your torso, placing the opposite hand on the outside of your front foot (or a block). Extend your other arm upward, keeping your chest open.
Benefits:
Strengthens legs and improves balance
Enhances digestion and detoxification
Opens the chest and improves spinal mobility
Pointers:
Avoid collapsing the chest. Keep the spine long and strong. Use a yoga block if reaching the floor is uncomfortable.
Savasana (Corpse Posture)
Description:
Savasana is the ultimate relaxation pose, allowing the body and mind to absorb the benefits of the practice.
How to do it:
Lie flat on your back with arms and legs comfortably spread. Palms face upwards. Close your eyes and breathe naturally.
Benefits:
Reduces stress and calms the mind
Promotes deep relaxation and restoration
Lowers blood pressure and heart rate
Pointers:
Resist the urge to fidget. Allow the body to feel heavy and surrender fully to the floor.
Tadasana (Mountain Posture)
Description:
Tadasana is a foundational standing pose that teaches the art of steady posture and mindful awareness.
How to do it:
Stand upright with feet together or slightly apart. Distribute your weight evenly, lift the chest, relax the shoulders, and reach the crown of the head upwards.
Benefits:
Improves posture and body awareness
Strengthens thighs, knees, and ankles
Enhances breathing and focus
Pointers:
Engage the thighs and lift through the arches of the feet. Keep the breath smooth and steady.
Ustrasana (Camel Posture)
Description:
A deep backbend that opens the chest and strengthens the back.
How to do it:
Kneel with knees hip-width apart. Place your hands on your lower back or heels, lift your chest, and gently drop the head back if comfortable.
Benefits:
Opens the chest, improving lung capacity
Stretches the front of the body and thighs
Boosts energy and improves posture
Pointers:
Support the lower back by engaging the core. Avoid straining the neck; keep it relaxed and only drop the head back if the neck feels comfortable.
Vrksasana (Tree Posture)
Description:
Vrksasana is a balancing pose that mimics the steady stance of a tree, promoting focus and grounding.
How to do it:
Stand tall, shift your weight onto one foot, and place the sole of your other foot on your inner thigh (or calf, but avoid the knee). Bring your hands together at the heart or stretch them upwards.
Benefits:
Improves balance and concentration
Strengthens the legs, ankles, and core
Enhances posture and stability
Pointers:
Keep your gaze steady on a fixed point (drishti) to maintain balance. Engage the core for more stability.
