Benefits: Increases flexibility, strength, and circulation.

1. Mountain Pose
2. Arms up
3. Forward fold
4. Half forward fold
5. Plank → Chaturanga
6. Upward Dog
7. Downward Dog
8. Back to start

Tip: Synchronize with breath.

Benefits: Opens hips, improves focus.

1. Warrior 1: Front knee 90°, arms up
2. Warrior 2: Arms out to sides
3. Reverse Warrior: Back hand to leg

Tip: Keep hips level.

Benefits: Opens hips, strengthens back.

1. Lie on back
2. Feet hip-width
3. Lift hips up
4. Support with hands (optional)

Tip: Squeeze glutes, keep shoulders on floor.

Benefits: Strengthens abs, shoulders, back.

1. Elbows under shoulders
2. Body straight line
3. Core tight
4. Breathe normally

Tip: Don’t let hips sag or lift.

Benefits: Abs, balance.

1. Lie on back
2. Legs up at 45°
3. Lift upper body, arms forward
4. Hold V-shape

Tip: Use abs, not neck.

Benefits: Abs, breath control.

1. Get into teaser position
2. Arms forward, fast pulses
3. Inhale 5, exhale 5 (10 sets)

Tip: Keep legs up at start.

Benefits: Shoulders, hamstrings, back flexibility.

1. Hands and feet on floor
2. Hips to ceiling
3. Legs straight (or slightly bent)
4. Heels toward floor

Tip: Bend knees to keep back straight.

Benefits: Relaxes back and hips.

1. Knees to floor, hips to heels
2. Forehead to floor
3. Arms forward or by sides

Tip: Use between poses.

Benefits: Abs, spinal flexibility.

1. Lie on back, arms overhead
2. Roll spine up vertebra by vertebra
3. Reach forward
4. Controlled roll down

Tip: Use abs, not momentum.