These seven asanas form a reliable toolkit for strength, flexibility, and calm. Learn the intention behind each pose and one focused cue that improves form instantly.
1. Mountain (Tadasana)
Benefit: Improves posture and body awareness.
Cue: Stand with feet hip-width, press evenly through all four corners of each foot, lift the arches slightly and imagine a thread through the crown lengthening your spine. Breathe into the back ribs. Use this as your steady starting point.
2. Downward Dog (Adho Mukha Svanasana)
Benefit: Stretches hamstrings and shoulders; resets the spine.
Cue: Spread fingers wide, draw shoulders away from ears, lift hips high and breathe long. If the hamstrings feel tight, soften the knees and pedal the feet. Avoid collapsing in the mid-back — think long spine rather than flat back.
3. Warrior II (Virabhadrasana II)
Benefit: Builds leg strength and core stability.
Cue: Front knee stacks over the ankle (aim for 90°), back leg firm and externally rotated slightly. Press evenly through both feet, reach through the fingertips, and soften the face — power without tension.
4. Triangle (Trikonasana)
Benefit: Opens the hips and chest; improves lateral flexibility.
Cue: Keep both legs straight and active; hinge from the hip of the front leg, not the waist. Lengthen the spine before you fold; rest the hand on a block if reaching the floor compresses your side body.
5. Bridge (Setu Bandha Sarvangasana)
Benefit: Strengthens glutes and back extensors; counterposes forward folds.
Cue: Press through the heels, draw the inner thighs together, and lift the sternum toward the chin. Keep knees hip-width and avoid splaying. If the neck feels strained, tuck the chin slightly or support the sacrum with a block.
6. Seated Forward Fold (Paschimottanasana)
Benefit: Stretches the entire back line; soothes the nervous system.
Cue: Sit tall, hinge from the hips, and lead with your chest to keep the lower back long. Bend the knees if needed. Move toward the sensation of length before depth.
7. Child’s Pose (Balasana)
Benefit: Restorative release for the back, shoulders and mind.
Cue: Bring the hips to the heels, widen the knees if you need space, and let the forehead rest. Use this pose as a breath-center: inhale calm, exhale release.
Practice two poses for 2–5 minutes each to notice subtle changes in breath, balance, and ease.