The yoga poses focus on the entire body, from head to toe. I hope you find this guide useful and let me know if you have any feedback by commenting below!
1. Cat-Cow Stretch (Chakravakasana)
The Cat-Cow stretch is one of the basic yoga stretches that improve spine flexibility and strengthen the back muscles. The stretch also improves respiratory functions and reduces lower back pain.
Start on all fours with your shoulders directly above the wrists and hips above the knees. Keep a straight line from head to toes. Inhale as you arch your spine towards the ceiling, look up towards the sky and drop your belly down towards the floor. Simultaneously lift your chin and chest upwards. Exhale as you round your spine towards the ceiling, tuck in your chin, and drop your belly to the floor. Gently pull the shoulder blades back. Repeat 10 times.
2. Downward Dog (Adho Mukha Svanasana)
The downward-facing dog is an inverted yoga pose that stretches the whole body, particularly the legs and back. The pose also strengthens the arms, shoulders, and buttocks.
Start on all fours with your shoulders directly above the wrists and toes tucked inwards towards each other so that they are behind your knees. Place your hands about one foot apart while keeping your heels firmly on the floor to form an inverted V position with your body. Spread the palms, fingers pointing towards each other, and press down evenly on both hands. Straighten your arms while looking up towards the ceiling, tighten the muscles in your upper back and pull back your shoulders to keep your shoulder blades flat against your spine. Tighten your buttocks and keep a long straight line from head to heels. Hold the pose for 30 seconds.
3. Triangle (Trikonasana)
The triangle is a standing yoga pose that stretches and strengthens the whole body, especially the legs, thighs, and back muscles while improving balance. The pose also stretches and improves flexibility of the spine, shoulders, and neck while improving mental focus.
Start with your feet about 3-6 feet apart, keep your left foot turned outwards 90 degrees and the right foot at a 45-degree angle. Point the right toes forward while keeping the inside of both legs facing each other. Rotate your upper body towards the right while dropping down your right arm to rest on your ankle, shin or knee if possible while extending your left arm towards the ceiling. Pull in your abdominal muscles and tighten your buttocks while keeping a long straight line from head to heels. Hold the pose for 30 seconds before switching sides.
4. Tree (Vrksasana)
The tree is a standing balance yoga pose that increases focus and improves balance while stretching and strengthening the whole body.
Start with your feet together while lifting your heels slightly off the floor to activate the muscles in your calves. Spread your toes apart and tighten your core by pulling in your abdominal muscles. Bend the right knee up towards the ceiling while extending out from under it to be level with or above it while keeping both hands on either side of your right foot. Shift your weight onto your right leg while resting the palm of your left hand on your inner right calf or ankle. Keep an erect posture and long straight line from head to heels. Hold for 30 seconds before switching sides.