Tadasana (Mountain Pose): This simple standing pose promotes good posture, opens the chest, and improves circulation. Stand tall with feet together, arms at your sides, and gaze forward. Engage your core, lengthen your spine, and breathe deeply.
Bhujangasana (Cobra Pose): Cobra pose strengthens the back muscles, stretches the chest, and opens the heart. Lie on your stomach, place your palms near your shoulders, and lift your chest off the ground while keeping your pelvis grounded. Hold the pose and breathe gently.
Setu Bandhasana (Bridge Pose): Bridge pose helps strengthen the back, glutes, and legs, while also stretching the chest. Lie on your back with knees bent and feet flat on the ground. Lift your hips, creating a bridge shape, and clasp your hands underneath your body. Hold the pose, breathing deeply.
Virabhadrasana II (Warrior II Pose): Warrior II pose promotes stamina, strengthens the legs, and expands the chest. Stand with your feet wide apart, turn your right foot out, and bend your right knee. Extend your arms to the sides, gaze over your right hand, and hold the pose. Repeat on the other side.
Trikonasana (Triangle Pose): Triangle pose stretches the sides of the body, strengthens the legs, and opens the chest. Stand with your feet wide apart, turn your right foot out, and extend your arms parallel to the floor. Reach your right hand toward your right foot, and extend your left arm upward. Hold the pose and breathe deeply. Repeat on the other side.
Ustrasana (Camel Pose): Camel pose stretches the front of the body, including the chest, while also improving posture. Kneel on the floor, place your hands on your lower back, and gently arch your back, reaching your hands toward your feet. Keep your neck in line with your spine and breathe steadily.
Ardha Matsyendrasana (Half Spinal Twist): This seated twist stimulates the heart and improves circulation. Sit on the floor with your legs extended, bend your right knee, and place your right foot on the floor near your left knee. Twist your torso to the right, placing your left elbow on the outside of your right knee. Hold the pose, breathing deeply, and repeat on the other side.
Savasana (Corpse Pose): Savasana is a relaxation pose that helps reduce stress and calm the mind. Lie on your back, legs extended, arms relaxed by your sides, and close your eyes. Focus on deep, slow breaths, allowing your body to relax completely.