Essential Yoga Poses: Enhance Your Practice

Mountain Pose (Tadasana): Stand tall with your feet together, grounding evenly through your feet. Engage your thighs, lift your kneecaps, and lengthen through the spine. Raise your arms overhead with palms facing each other, reaching upwards while keeping shoulders relaxed. This pose improves posture, balance, and alignment.
Downward-Facing Dog (Adho Mukha Svanasana): Start on hands and knees, tuck your toes under, and lift your hips towards the ceiling, straightening your legs and forming an inverted V shape. Press your hands firmly into the mat, extending through the arms and creating a long spine. This pose stretches the hamstrings, calves, and spine, while strengthening the arms and shoulders.
Warrior I (Virabhadrasana I): From a standing position, step one foot back and turn it slightly outward. Bend your front knee to a 90-degree angle while keeping the back leg straight. Raise your arms overhead with palms facing each other, and gaze forward. This pose strengthens the legs, opens the hips, and stretches the chest and lungs.
Warrior II (Virabhadrasana II): From Warrior I, open your hips and torso to face the side, extending your arms parallel to the floor. Bend your front knee directly over the ankle, and gaze over your front hand. This pose builds strength and stamina in the legs and core, while increasing flexibility in the hips.
Triangle Pose (Trikonasana): Stand with your feet wide apart, turn your right foot out, and extend your arms parallel to the floor. Reach your right hand towards your shin or the floor, and extend your left arm upwards, creating a straight line from your left hand to your left foot. Gaze towards your left hand. This pose stretches the legs, hips, and spine, while improving balance and stability.
Child’s Pose (Balasana): Kneel on the floor, touch your big toes together, and sit back on your heels. Extend your arms forward, resting your forehead on the mat. This pose promotes relaxation, stretches the back, and gently opens the hips and shoulders.
Tree Pose (Vrksasana): Stand on one leg, and place the sole of your opposite foot on your inner thigh or calf, avoiding the knee. Bring your hands to prayer position at your chest or raise them overhead. Focus on a fixed point to help maintain balance. This pose improves balance, focus, and strengthens the legs.
Bridge Pose (Setu Bandhasana): Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press your feet and arms into the mat, and lift your hips towards the ceiling. Clasp your hands under your back, and roll your shoulders underneath you. This pose strengthens the back, glutes, and hamstrings, and opens the chest.
Seated Forward Bend (Paschimottanasana): Sit with your legs extended straight in front of you. Inhale and lengthen your spine, then exhale and hinge at your hips, reaching for your feet or shins. Keep your spine long and avoid rounding your back. This pose stretches the hamstrings, spine, and lower back, and calms the mind.
Corpse Pose (Savasana): Lie flat on your back with your legs extended and arms resting at your sides, palms facing up. Close your eyes, and let your body completely relax. This pose promotes deep relaxation and allows your body to integrate the benefits of your yoga practice.