1. Mountain Pose 

Sanskrit name: Tadasana

  • Hips, knees, and ankles should align evenly over one another.
  • Bring your shoulders down, pulling the shoulder blades toward the spine and soften the knees.
  • Close your eyes and stay here for 5 deep breaths.

2. Chair Pose

Sanskrit name: Utkatasana

  • Put your feet together or hip-width apart (whatever is the comfiest) and use the strength of your legs as you lift your arms and torso to lengthen your spine.
  • Inhale and raise your arms overhead so that your biceps are just slightly in front of your ears and look in between them.
  • Stay here for 5 deep breaths.

3. Cow Pose

Sanskrit name: Bitilasana

  • Cow Pose helps relieve tension in your upper body, especially in your back, shoulders, and neck, and it gently massages the spine to increase mobility.
  • Lift your tailbone to arch your back, letting your stomach hang toward the floor, drawing your shoulders away from your ears, and lifting your head.
  • When pairing this pose with Cat Pose, follow your breath: Move into Cat as you exhale, and into Cow on your inhalation.
  • Move into this pose 5 - 10 times focusing on your breath.

4. Cat Pose

Sanskrit name: Bidalasana

  • While in this pose, focus on tucking your tailbone, rounding your spine and releasing your neck.
  • Cat Pose warms up your spine, shoulders, and hips. It improves posture and counteracts the effects of sitting and computer work.
  • Move into this pose 5 - 10 times focusing on your breath.

5. Downward Dog

Sanskrit name: Adho Mukha Shvanasana

  • Downward dog is helpful for relieving back pain, and performing it consistently can help relieve stiffness and tension.
  • With your knees slightly bent, tuck in your belly and think about pulling your chest towards your thighs while lifting your tailbone up towards the sky.
  • Continue to keep your whole body engaged and focus on deep breathing.
  • Stay in this post for 5-10 breaths.

6. Low Lunge

Sanskrit name: Anjaneyasana

  • Low Lunge Pose stretches both the anterior and posterior parts of the body from the toes to the fingertips.
  • Bring the body downwards with an inhalation. Bend the left knee and place the right knee on the floor stretching the right leg out completely on the mat.
  • Remain here for 5-10 breaths before swapping legs.

7. Side Plank

Sanskrit name: Vasisthasana

  • A challenging arm balance, this pose strengthens the wrists, arms, belly, and legs. It also stretches the backs of the legs and improves your sense of balance.
  • Align your body into one long diagonal line, stacking your left foot on top of your right and stretching your left arm toward the ceiling.
  • Stay in the position for 5 -10 breaths, before returning to a plank pose and repeating on the other side.
  • If you want to build even more core strength, lie on your side and lift up onto your left forearm, instead of balancing on your extended arm. Then lift your hips.

8. Warrior 2

Sanskrit name: Virabhadrasana II

  • This standing posture opens your hips and strengthens and stretches your legs and ankles.
  • Bend your front knee 90 degrees to create a stretch in your hips. Extend your arms straight out from your shoulders and position your gaze toward your front hand.
  • Stay here for 5–10 breaths.

9. Triangle Pose

Sanskrit name:Utthita Trikonasana

  • This pose strengthens the muscles in the thighs, hips, and back while toning the knees and ankles. It also stimulates the organs of the torso, improving metabolism.
  • Maintain a long, straight spine as you reach your left hand to the mat, placing it in front of your left foot. If you feel off-balance, bring in your back leg closer to shorten your stance.
  • Gaze towards your right arm, which should be extended overhead.

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