Cat-Cow is a dynamic, flowing spinal movement used to warm up the spine, improve flexibility, and connect breath with movement. It balances mobility and stability in the back. Description & Steps: Start on hands and knees in a tabletop position, wrists under...

Bhujangasana, or Cobra Pose, is a gentle backbend that strengthens the spine, opens the chest, and stimulates abdominal organs. Description & Steps: Lie on your stomach, legs extended, tops of feet pressing into the mat Place palms under shoulders, elbows close to...

Setu Bandhasana, or Bridge Pose, is a backbend posture that opens the chest, strengthens the lower back, and improves circulation. Description & Steps: Lie on your back with knees bent, feet hip-width apart, and arms alongside your body Press the feet and arms...

Matsyasana, or Fish Pose, is a chest-opening backbend that stretches the throat, lungs, and abdomen, often counterbalancing forward bends. Description & Steps: Lie on your back with legs extended and arms alongside your body Press elbows and forearms into the...

Warrior II is a standing strength and balance posture that opens the hips and chest while building stamina and focus. Description & Steps: Step one foot back about 3–4 feet, turning it slightly outward Bend the front knee so it’s directly above the ankle; keep the...

Tree Pose is a balance and grounding posture that promotes stability, focus, and inner calm. Description & Steps: Stand tall in Mountain Pose Shift weight onto one leg, bending the other knee and placing the foot on inner thigh or calf (avoid the knee) Press palms...