Yoga Steps

1. Mountain Pose (Tadasana)

Steps:

1. Stand with your feet together or hip-width apart.
2. Keep your back straight and shoulders relaxed.
3. Let your arms rest by your sides.
4. Breathe deeply for 5–10 breaths.

Benefits: Improves posture and balance.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Steps:

1. Start on your hands and knees.
2. Lift your hips toward the ceiling.
3. Straighten your arms and legs as comfortable.
4. Press your heels gently toward the floor.
5. Hold for 20–30 seconds while breathing steadily.

Benefits: Stretches the back, hamstrings, and shoulders.

3. Warrior II (Virabhadrasana II)

Steps:

1. Step your feet wide apart.
2. Turn one foot outward and bend that knee.
3. Extend your arms parallel to the floor.
4. Look over your front hand.
5. Hold for 20–30 seconds, then switch sides.

Benefits: Strengthens the legs and improves stability.

4. Child’s Pose (Balasana)

Steps:

1. Kneel on the floor and sit back on your heels.
2. Fold your torso forward.
3. Stretch your arms in front or rest them by your sides.
4. Rest your forehead on the mat.
5. Breathe slowly for 30–60 seconds.

Benefits: Promotes relaxation and gently stretches the back and hips.

Beginner Tips

• Practice on a yoga mat or other non-slip surface.
• Move within a comfortable range and avoid forcing any position.
• Focus on slow, controlled breathing throughout each pose.
• Stop if you experience sharp pain or dizziness.

A 10–15 minute daily routine using these poses can be a good starting point for building flexibility, strength, and body awareness.