1. Chair position
Start in a standing position with your feet hip-width apart.
Inhale and raise your arms up, palms facing each other.
Exhale and bend your knees, lowering your hips as if sitting in a chair.
Put your weight in your heels and lift your chest.
Hold for 30 to 60 seconds, breathing regularly.
2. Warrior I
Start in a standing position, then step one foot back.
Turn the back leg out at a 45-degree angle.
Bend your front knee to a 90-degree angle, keeping it in line with your ankle.
Raise your arms high, palms facing each other.
Keep hips and chest perpendicular to the mat.
Hold for 30 to 60 seconds, then repeat on the other side.
3. Warrior II
Start with your feet spread apart.
Turn your right leg out 90 degrees and your left leg in slightly.
Stretch your arms straight to the sides, parallel to the floor.
Bend your right knee to a 90-degree angle, keeping it straight over your ankle.
Look up at your right fingertips.
Hold for 30 to 60 seconds, then repeat on the other side.
4. Goddess pose
Start with your feet spread apart, toes pointing out.
Bend your knees, lowering your hips until your thighs are parallel to the floor.
Raise your arms to shoulder height, bending your elbows at a 90-degree angle.
Keep your spine straight and core tight.
Hold for 30 to 60 seconds.
5. Bridge pose
Lie on your back, knees bent, feet flat on the floor, hip-width apart.
Place your arms alongside your body, palms facing down.
Lift your hips off the floor.
Bring your hands under your back and clasp them tightly.
Keep thighs and feet parallel.
Hold for 30-60 seconds.
6. Tree pose
Start standing with your legs together.
Put your weight on your left leg.
Place your right foot on your inner thigh or left calf (avoid your knee).
Place your hands in front of your chest and clasp your palms together.
Focus on one point ahead to maintain balance.
Hold for 30 to 60 seconds, then repeat on the other side.
