Today’s Theme: Yoga Basics — Essential Poses

Chosen theme: Yoga Basics: Essential Poses. Let’s build steady confidence in foundational postures like Mountain, Downward-Facing Dog, Child’s Pose, and more through clear cues, small wins, and relatable stories. Practice with us weekly—subscribe and share your progress.

Stand Tall: Mastering Mountain Pose (Tadasana)

Root through the big toe mounds and outer heels, then spread your toes like sunbeams. Micro-bend your knees, lift your thighs without locking, and hug the low belly lightly. Lengthen your tail, soften your ribs, and breathe steadily.

Stand Tall: Mastering Mountain Pose (Tadasana)

Let your arms hang with energy, palms facing your thighs or forward, while the shoulder blades glide subtly down your back. Lift the sternum without flaring the ribs. Find a soft, steady drishti at eye level, and breathe into length.

Find Ease: Child’s Pose (Balasana) as Your Reset

Knees together lengthens the back body; knees wide invites the belly to soften. Either way, melt your hips toward heels and let your forehead land. If knees are sensitive, slide a folded blanket under them and breathe compassionately.

Find Ease: Child’s Pose (Balasana) as Your Reset

Imagine your inhale widening your ribs like an umbrella opening behind your heart. Exhale allows your shoulders to drape toward the earth. Three slow rounds can reset a hectic day. Tell us how back-body breathing changes your mood.

Strength and Space: Downward-Facing Dog Essentials

Spread your fingers, root the knuckle mounds, and aim index fingers forward. Externally rotate upper arms while broadening collarbones. Imagine gently hugging your outer arms in, so shoulders don’t collapse toward ears. Keep breath slow and steady throughout.

Strength and Space: Downward-Facing Dog Essentials

Bend your knees generously to lengthen the spine first; straighter legs can come later. Reach your sitting bones back and up like headlights. Heels may never touch—no problem. Prioritize a long back and even breath over aesthetic depth.

Half Sun Salutation: A Simple Daily Flow

From Tadasana, inhale reach up; exhale fold with soft knees. Inhale Half Lift, lengthening through your spine; exhale refold. Press through your feet to rise, arms sweep overhead, then hands to heart. Let breath lead every transition with patience.

Half Sun Salutation: A Simple Daily Flow

If hamstrings tug, bend your knees deeper and hinge from hips, not back. In Half Lift, place hands on shins or blocks to keep a long spine. Avoid yanking your neck up; let length originate from your sternum.

Expanding Basics: Warrior II and Triangle Done Simply

Warrior II foundations you can feel

Anchor your back heel, track your front knee over the second toe, and lift out of your waist. Arms level like wings, gaze soft over front fingertips. It is effort and ease together. Breathe steadily to keep shoulders friendly.

Triangle favors length, not collapse

Slide your hand to shin or block, keeping both sides of your waist long. Spin your chest open without cranking your neck. Imagine your tail and crown moving away from each other. Comment if a block suddenly made Triangle joyful.

Savasana Without Guilt: Rest Is an Essential Pose

Support your knees with a bolster, cover your eyes with a scarf, and let your feet fall naturally outward. If low back feels tight, slide a folded blanket under the pelvis. Comfort invites stillness, and stillness seals the work.

Savasana Without Guilt: Rest Is an Essential Pose

Give your attention a gentle job: count five slow breaths, or trace air moving at the nostrils. If thoughts rush in, greet them kindly and return to breath. Share your favorite rest cue in the comments for our community.

Savasana Without Guilt: Rest Is an Essential Pose

Even ninety seconds helps. Lie down, place one hand on your heart and one on your belly, breathe evenly, and soften your jaw. Set a tiny timer. If it helps you reset, subscribe for weekly bite-size practices.