Why it supports wellness: Savasana allows your body and mind to fully rest and take in all the benefits from your yoga practice. It soothes your nervous system and helps release tension. How to practice: Lie flat on your back with your legs extended and your arms placed gently at your sides with palms turned upward. Close your eyes & breathe naturally as you consciously release tension from each body part. Benefits: It reduces stress and promotes profound relaxation while enhancing your general wellbeing.
Mountain Pose (Tadasana)
Why it supports wellness: Mountain Pose serves as a basic yoga position that creates feelings of stability and connection to the ground beneath you. This pose encourages proper body alignment while building strength in your legs. It also helps you become more conscious of your posture & movement patterns throughout daily life. These benefits contribute to maintaining good physical health over time.
How to practice: Begin by standing straight with both feet placed together & letting your arms hang naturally beside your body. Distribute your weight equally across both feet and engage the muscles in your legs. Gently raise your chest upward and lengthen your spine from tailbone to crown. Make sure your head sits naturally on top of your neck without tilting forward or backward. Maintain calm and regular breathing throughout the pose.
Benefits: This pose strengthens your postural muscles and develops power in your legs. It cultivates present-moment awareness & helps you understand how your body occupies space & maintains balance.
Child’s Pose (Balasana)
Why it supports wellness: Child’s Pose is a gentle resting position that calms your mind and releases tension from your body. It stretches your spine and hips and thighs while helping you relax deeply.
How to practice: Start on your hands & knees and then spread your knees apart. Lower your hips back toward your heels. Reach your arms out in front of you and place your forehead on the floor. Breathe slowly and deeply.
Benefits: This pose lowers stress levels and stretches your back and hips while helping your body and mind relax.
Downward-Facing Dog (Adho Mukha Svanasana)
Why it supports wellness: Downward Dog is a complete body pose that builds flexibility and strength while increasing your energy. It releases tightness in your shoulders back and legs and promotes better blood circulation throughout your body.
How to practice: Begin on your hands and knees, then push your hips up to create an upside-down V shape with your body. Keep your arms firm, extend your spine long, and lower your heels toward the ground.
Benefits: This pose lengthens your spine and legs, builds strength in your arms & legs, and enhances blood flow.
Warrior II (Virabhadrasana II)
Why it supports wellness: Warrior II develops physical strength and mental confidence while working multiple muscle groups at once. The pose activates your legs and hips and core muscles as it helps you maintain better balance and stand taller.
How to practice: Stand with your feet positioned far apart from each other. Turn one foot so it points outward and bend that knee while keeping your other leg completely straight. Raise both arms until they reach shoulder level and look forward while keeping your chest open.
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Benefits: This pose makes your lower body and core stronger and helps you balance better and stand with improved posture.
Bridge Pose (Setu Bandhasana)
Why it supports wellness: Bridge Pose opens the chest area and builds strength in your lower body. It makes your spine more flexible and gets your blood flowing better while helping you let go of tension.
How to practice: Start by lying flat on your back and bend your knees so your feet rest firmly on the mat. Push down through your feet & raise your hips up while tightening your glutes & thigh muscles. Remember to keep taking deep breaths throughout the pose.
Benefits: This pose makes your glutes and lower back stronger while opening up your chest and helping your body relax.
Tree Pose (Vrksasana)
Why it supports wellness: Tree Pose is a balancing position that improves focus & stability. It makes the legs stronger & helps create a calm and clear mind.
How to practice: Stand up straight and put one foot on the inner part of your opposite calf or thigh but not on the knee. Place your hands together at your chest or lift them above your head. Look at one fixed point to help you balance.
Benefits: This pose makes your balance better and builds strength in your legs while helping you concentrate more effectively.
Savasana (Corpse Pose)
Why it supports wellness: Savasana gives your body and mind a chance to completely relax and absorb all the good things from your yoga session. It calms your nervous system and helps you let go of stress.
How to practice: Lie down on your back with your legs stretched out and your arms resting comfortably by your sides with palms facing up. Close your eyes and breathe normally while you deliberately relax each part of your body.
Benefits: It lowers stress levels & encourages deep relaxation while supporting your overall health.
