1. Sun Salutation (Surya Namaskar)
Instruction
Begin standing at the front of your mat with feet hip-width and hands at heart centre. Inhale to sweep the arms overhead, lengthening through the spine. Exhale, hinge from the hips into a forward fold, keeping a soft bend in the knees if needed. Inhale to a flat back with hands on shins or a block, long through the front body. Exhale step or hop back to plank, engage the core, and lower through a slow chaturanga to protect the shoulders. Inhale to upward-facing dog or cobra by lifting the chest; exhale back to downward-facing dog, pressing the hips up and back. Pause for 5 breaths, then step or hop forward to a flat back, exhale to fold, inhale to rise, and exhale to standing. Repeat the sequence with steady, linked breath, moving with intention rather than speed. Focus on equal length inhales and exhales and maintaining joint integrity — soft elbows in chaturanga, neutral neck, and steady shoulder blades. Use options (knees-down chaturanga, hands on blocks) when you need added support to keep the practice safe and sustainable.
Benefits
Sun salutations warm the body, increase circulation, and build coordinated breath-movement rhythm. They strengthen the shoulders, core, and legs while improving spinal mobility. Regular practice boosts focus, energises the system, and serves as a balanced full-body sequence for morning or warm-up routines.
2. Mountain Pose (Tadasana)
Instruction
Stand with feet parallel and hips aligned over ankles. Ground down evenly through the four corners of each foot — heel, base of big toe, base of little toe, and the mound between toes — while lifting through the inner arch. Engage the legs subtly by drawing the kneecaps gently up and the thighs firming. Lengthen the tailbone down and imagine a string lifting the crown of the head; keep the chin level and the throat soft. Relax the shoulders away from the ears, arms resting by the sides with palms facing the body or slightly forward. Breathe steadily, noticing any habitual tension in the jaw, shoulders, or hips and inviting a small soft release. Use this posture as a foundational alignment check before other standing poses: observe that your weight is balanced front-to-back and side-to-side, your spine is long, and your breath is unforced. Practise micro-adjustments with awareness — small variations create better alignment habits over time.
Benefits
Mountain pose improves posture, balance, and body awareness. It trains alignment and breath steadiness, creating a neutral baseline that supports standing and flow sequences. Practising with attention reduces slouching and builds a stable foundation for other asanas.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Instruction
From hands and knees, place hands shoulder-width apart and spread the fingers. Tuck the toes and lift the hips up and back, straightening the legs as your hamstrings allow. Keep a slight bend in the knees if the hamstrings are tight; prioritise a long spine over perfectly straight legs. Draw the shoulder blades toward the midline and rotate the upper arms outward to open the chest. Press the heels gently toward the mat, creating length through the back of the legs and the spine. Keep the head relaxed between the upper arms and breathe evenly through the nose. Pedal the feet if needed to release tension in the calves and hamstrings, and micro-bend the knees to find softness in the lower back. Use blocks under the hands or a slightly wider stance for wrist relief. Maintain steady breaths and aim for long exhales to release tightness and calm the nervous system while building upper-body strength and endurance.
Benefits
Downward dog strengthens shoulders and arms while lengthening the spine and hamstrings. It improves circulation to the upper body, relieves lower back tension, and serves as a restorative transition between standing and floor sequences.
4. Warrior II (Virabhadrasana II)
Instruction
Begin in a wide stance. Turn the front foot slightly inward and the back foot out about 90 degrees. Bend the front knee so that it stacks over the ankle while keeping the back leg straight and engaged. Square your hips as much as your structure allows while maintaining a natural torso length. Extend the arms parallel to the floor, palms down, and reach actively through the fingertips. Keep the chest open and the gaze over the front middle finger. Soften the shoulders and breathe into the stance, noticing any tendency to collapse into the front knee — keep weight distributed evenly and the front thigh engaged without gripping. Root down through the outer edge of the back foot to create stability, and imagine length through the side body from the lower hip to the fingertips. Hold Warrior II for several breaths, then transition mindfully out of the pose. Use this as an empowering standing posture that combines strength with steady attention.
Benefits
Warrior II builds leg strength, opens the hips, and develops balance and stamina. It cultivates focus and resilience while stretching the inner thighs and improving overall standing posture.
5. Tree Pose (Vrikshasana)
Instruction
Stand tall in mountain pose. Shift weight onto one foot and find a steady focal point (drishti) to help balance. Lift the opposite foot and place the sole gently on the inner calf or upper thigh — avoid pressing directly on the knee joint. Press the standing foot evenly into the floor and draw the lifted foot into the inner leg while keeping hips level. Bring hands to heart centre for the beginner option, or reach arms overhead with palms together if you feel stable. Keep the spine long and breathe evenly, using small micro-adjustments through the standing ankle and knee to maintain balance. If needed, use a wall lightly for support as you build confidence. Tree pose cultivates quiet focus and proprioception; stay soft in the face and jaw and keep steady breaths to maintain calm balance while strengthening the standing leg.
Benefits
Tree pose improves balance, ankle strength, and focus. It opens the hips and trains concentration and poise, useful for daily posture and coordination. Regular practice enhances leg stability and body awareness.
6. Child's Pose (Balasana)
Instruction
Start on hands and knees, then widen the knees while keeping the big toes touching. Sit back toward the heels and fold forward, resting the forehead on the mat or a block. Extend the arms forward with palms down for a gentle shoulder stretch, or rest the arms alongside the body for a more restorative version. Draw the tailbone toward the heels and allow the breath to move easily into the back ribs and lower back. Relax the neck and soften the jaw. If the hips feel tight, place a cushion or blanket between the thighs and calves to reduce strain. Child's pose is a restful posture that helps regulate the nervous system; stay here for several breaths or longer, letting each exhale soften deeper into the pose. Practise with mindful breathing and treat it as a pause between more active sequences.
Benefits
Child's pose restores the nervous system, gently stretches the low back and hips, and calms the mind. It is an accessible resting posture that reduces stress and releases tension in the shoulders and spine.
7. Cobra Pose (Bhujangasana)
Instruction
Lie on the belly with legs extended and tops of the feet on the mat. Place hands under the shoulders with elbows close to the body. Press the pubic bone down and on an inhale, gently lift the chest by engaging the back muscles rather than forcing up with the hands. Keep a soft bend in the elbows and draw the shoulders down away from the ears. Lengthen through the neck without collapsing into the lower back; the lift should come from the middle spine. Hold for a few breaths, feeling the expansion across the chest and the subtle engagement of the back body. Keep the legs active and connected to the mat. For a deeper backbend, walk the hands slightly back and lift a little higher while preserving spinal integrity. Cobra builds resilience in the back when practised with mindful alignment and breath-driven ease.
Benefits
Cobra strengthens the back extensor muscles, opens the chest, and improves spinal flexibility. It combats rounded shoulders and supports better posture while providing gentle stimulation to the digestive organs.
8. Bridge Pose (Setu Bandha Sarvangasana)
Instruction
Lie on your back with knees bent and feet hip-width apart, placed near the sitting bones. Press through the feet and inhale to lift the hips, engaging the glutes and the hamstrings lightly. Keep the knees tracking over the middle toes and avoid splaying them wide. Interlace the fingers beneath the pelvis and roll the shoulder blades under to create a stable base. Lengthen through the tailbone toward the knees and keep the chin slightly tucked to protect the neck. Breathe steadily and hold the posture for several breaths, pressing actively with the legs and lifting through the chest. To release, slowly lower the spine back to the mat, articulating the vertebrae down with control. Use a block under the sacrum for restorative support if holding longer. Bridge is useful for strengthening posterior chain muscles and opening the chest safely if practised with awareness.
Benefits
Bridge strengthens the glutes, hamstrings, and lower back while opening the chest and front body. It supports spinal articulation, improves pelvic stability, and can relieve lower-back stiffness when performed with controlled breath.
9. Seated Forward Bend (Paschimottanasana)
Instruction
Sit with legs extended in front of you and feet flexed. Lengthen the spine on an inhale, sitting tall from the base of the pelvis. On an exhale, hinge from the hips and reach toward the feet, shins, or a strap if the hamstring tension limits the reach. Keep micro-bends in the knees if needed to protect the hamstrings and prevent rounding from the lumbar spine. Aim to maintain a long spine rather than force the head to the knees — relax the neck and breathe into the back body. With steady breath, soften through the belly and allow the hamstrings and lower back to release gently over time. Hold for several breaths, listening to the difference between healthy stretching and sharp pain. Props such as a bolster under the knees or a strap around the feet can provide support to deepen safely over a number of sessions.
Benefits
Seated forward bend stretches hamstrings and the entire back body, calms the nervous system, and encourages introspective breathing. It can relieve tension in the lower back and improve flexibility when practised consistently with care.
10. Triangle Pose (Trikonasana)
Instruction
Begin in a wide stance with the front foot facing forward and the back foot turned slightly inward. Reach the front arm forward and hinge at the hip to extend the torso over the front leg, then lower the front hand to the shin, a block, or the floor while raising the other arm toward the sky. Rotate the chest open and stack the shoulders, keeping the spine long and the neck neutral. The front leg remains straight with micro-bend as needed to protect the knee. Press actively through both feet to create a stable foundation and avoid collapsing into the torso. Keep the ribs aligned and breathe into the side body; visualise creating length from the back heel through the raised fingertips. Triangle improves lateral flexibility and teaches stable, open alignment through standing sequences.
Benefits
Triangle pose lengthens the side body, strengthens the legs, and increases hip mobility. It improves spinal rotation and balance while opening the chest and enhancing overall standing posture.
11. Boat Pose (Navasana)
Instruction
Sit with knees bent and feet on the floor. Lean back slightly with a long spine and lift your feet off the floor to bring shins parallel to the mat. Engage the core by drawing the navel toward the spine and extend the arms forward for balance. If accessible, straighten the legs to create a V-shape with the torso and legs, keeping the chest lifted and the sternum open. Breathe steadily and avoid rounding through the lower back; keep the pelvis balanced by tilting slightly to maintain a neutral spine. For beginners, hold the knees bent and keep hands behind the thighs. Build strength gradually — hold for several breaths and release with control. Boat pose targets core endurance and helps create stability for transitions and seated balance postures.
Benefits
Boat pose strengthens the deep core muscles, improves balance, and supports better posture. It engages hip flexors and spinal stabilisers, enhancing overall trunk control and functional movement for daily activities.
12. Corpse Pose (Savasana)
Instruction
Lie on your back with legs extended and feet falling open naturally. Rest the arms alongside the body with palms facing up or turned slightly inward. Close the eyes and allow each exhale to soften the body further into the mat. Check for neutral alignment in the neck and adjust with a small pillow if needed. Let the jaw relax and notice the rhythm of the breath without trying to control it. In Savasana, the goal is not to force sleep but to cultivate mindful rest — witness the sensations of the body and the flow of thoughts without judgement. If the mind is too busy, use a simple breath count or body-scan to anchor your attention: move awareness slowly from toes to crown, noticing each area and inviting release. Remain quietly for several minutes, then reawaken with gentle movements and a slow roll to one side before sitting up. Savasana helps consolidate the benefits of practice and supports nervous system recovery.
Benefits
Savasana promotes deep relaxation, reduces stress, and integrates the physical effects of practice. It calms the nervous system, aids recovery, and supports clearer mental focus and restorative sleep when practised regularly.