- Tadasana (Mountain Pose)
- Adho Mukho Svanasana (Downward Facing Dog Pose)
- Vrikshasana (Tree Pose)
- Setu Bandha Sarvangasana (Bridge Pose)
- Trikonasana (Triangle Pose)
- Naukasana (Boat Pose)
- Bhujangasana (Cobra Pose)
- Balasana (Child’s Pose)
- Virabhadrasana (Warrior pose)
1. Tadasana (Mountain Pose)
- Stand tall with feet together, shoulders relaxed, arms at sides.
- Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.
2. Adho Mukho Svanasana (Downward Facing Dog Pose)
- Sit on your heels, stretch your arms forward on the mat and lower your head.
- Form a table, like pushing your hands, strengthening your legs and slowly raising your hips.
- Press your heels down, let your head hand freely and tighten your waist.
3. Vrikshasana (Tree Pose)
- Stand with arms at sides.
- Shift weight onto left leg and place sole of right foot inside left thigh.
- Once balanced, bring hands in front of you in prayer position, palms together.
- On an inhalation, extend arms over shoulders, palms separated and facing each another. Stay for 30 seconds.
- Lower and repeat on opposite side.
4. Setu Bandha Sarvangasana (Bridge Pose)
- Lie on floor with knees bent and directly over heels.
- Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.
- Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 30 seconds.
5. Trikonasana (Triangle Pose)
- Stand with your feet wide apart.
- Stretch your right foot out (90 degrees) while keeping the leg closer to the torso.
- Keep your feet pressed against the ground and balance your weight equally on both feet.
- Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up.
- Keep your waist straight.
- Ensure that your body is bent sideways and not forward or backwards.
- Stretch as much as you can while taking long, deep breaths. Repeat on the other side.
6. Naukasana (Boat Pose)
- Lie back on the mat with your feet together and hands by your side.
- Take a deep breath and while exhaling gently lift your chest and feet off the ground.
- Stretch your hands in the direction of your feet. Your eyes, fingers and toes should be in one line.
- Hold till you feel some tension in your navel area as your abdominal muscles begin to contract.
- As you exhale, come back to the ground and relax.
7. Bhujangasana (Cobra Pose)
- Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
- Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.
- Press shoulders down and away from ears.
- Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
- Relax and repeat.
8. Balasana (Child’s Pose)
- Bend your knees and sit on your heels.
- Keep your hips on your heels.
- Lower your head on the mat and bring your hands forward by your side.
- Press your thighs against your chest and breathe lightly.
9. Virabhadrasana (Warrior pose)
- Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.
- Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
- Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.
- Switch sides and repeat.
- Sit comfortably on the mat with crossed legs (left leg tugged inside the right thigh and right leg tugged inside the left thigh).
- Keep spine straight.
- Place your hands on your knees.
- Relax your body and breathe gently.