Proper lunge alignment: 90-degree angle, knee over ankle, level hips, energized back leg. Use blocks or lower back knee for modification.
Tree pose: Beginner balance posture. Avoid hip jutting, focus gaze on floor, and experiment with foot positions. Easily step out if needed.
Down Dog Split: Strengthen core, not leg height. Root into hands and distribute weight evenly.
Plank pose strengthens core for stability and stamina. Keep hips and spine neutral.
Cat-Cow stretch: Alternate between spinal extension and flexion, awakening the back, improving body awareness, and coordinating movement with breath. Essential for beginners and those with back pain.
Bridge pose: Gentle backbend for spine extension. Enhances spinal mobility and counteracts sitting. Use a block for support if needed. Engage leg muscles and root into feet.
Cobra pose in flow yoga strengthens the back. Lift chest without pressing into hands. Root into feet, lengthen head, broaden collarbones, and anchor pelvis.
Ashtanga Namaskara prepares for Chaturanga. Enter slowly from plank, lower knees, chest, chin. Keep elbows in, shoulders over hands.
Staff pose: Sit tall with engaged legs and flexed feet. Lift chest, relax shoulders. Use props if needed. Leads to forward bend in yoga.
Cobbler's pose: Use props to support hips and knees. Relax legs for a deep inner thigh stretch. Targets groin muscles often neglected in daily life.
Ease cross-legged sitting with props. Reverse effects of chair sitting. Comfortable position with props for improved posture.