Last Updated: July 15, 2025
Standing Poses
| Pose | Sanskrit | Key Alignment |
|---|---|---|
| Mountain | Tadasana | Feet together, weight even, spine long, shoulders back |
| Downward Dog | Adho Mukha Svanasana | Hands shoulder-width, feet hip-width, heels toward floor |
| Warrior I | Virabhadrasana I | Front knee at 90°, back leg straight, hips square forward |
| Warrior II | Virabhadrasana II | Front knee 90°, back leg straight, hips open, arms wide |
| Triangle | Trikonasana | Straight legs, reach forward before folding down, one hand to shin |
Seated & Floor Poses
| Pose | Sanskrit | Benefits |
|---|---|---|
| Child's Pose | Balasana | Rest, back release, calming — your go-to rest pose |
| Seated Forward Fold | Paschimottanasana | Hamstrings, spine, calming |
| Cobra | Bhujangasana | Spine extension, chest opener, strengthens back |
| Bridge | Setu Bandhasana | Hip flexors, chest, spine — counter to sitting all day |
Balance Poses
| Pose | Tip |
|---|---|
| Tree (Vrksasana) | Foot on calf or thigh (never knee). Fix gaze on one point. |
| Warrior III | Hips level, back leg parallel to floor, arms forward or at sides |
10-Min Beginner Flow
1. Child's Pose1 min — center yourself, focus on breath
2. Cat-Cow5 rounds — warm up spine
3. Downward Dog5 breaths — pedal feet, stretch hamstrings
4. Warrior I → Warrior IIRight side, then left — 3 breaths each
5. TriangleBoth sides — 3 breaths each
6. Bridge3 times — lift hips, hold 3 breaths
7. Savasana2 min — lie flat, palms up, completely relax
Pro Tip: Your breath is more important than the depth of your pose. Inhale to lengthen, exhale to deepen. If you're holding your breath, you've gone too far. Yoga is about the union of breath and movement, not Instagram-worthy flexibility.