Stretches the entire front of the body, tones back muscles, and improves digestion. Focus: Total body integration. 4. Ustrasana (Camel Pose)
Seated poses concentrate on opening the pelvis, hips, and lower back. They are deeply grounding and are often used to prepare the body for pranayama (breathing exercises) and meditation. 1. Sukhasana (Easy Pose)
Standing poses build foundational strength, correct postural alignment, and improve overall balance. They serve as the starting point for most yoga practices. 1. Tadasana (Mountain Pose)
Differentiate between the discomfort of a deep muscle stretch and the sharp, localized pain of joint strain. Stop immediately if you experience the latter.
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A resting posture where the practitioner kneels, sits back on the heels, and folds the torso forward over the thighs, resting the forehead on the floor.
To gain the maximum benefit from these asanas, keep the following principles in mind:
Strengthens the spine, stretches the chest and lungs, and stimulates endocrine glands. Focus: Upper back strength. 2. Urdhva Mukha Svanasana (Upward-Facing Dog)
Lying completely flat on the back, limbs spread slightly, eyes closed, practicing complete physical immobility and mental detachment.