YOGA CHARTS FOR PRACTICE



Tadasana (Mountain Pose): 

  • Engage your core and lift up through the crown of your head
  • Gaze forward and breathe deeply

Uttanasana (Standing Forward Bend)

  • Stand with feet hip-width apart and bend forward at the hip
  • Place your hands on the ground or on your shins
  • Keep your back straight and breathe deeply

Adho Mukha Svanasana (Downward-Facing Dog)

  • Start on your hands and knees, with your wrists under your shoulders and your knees under your hips
  • Lift your hips up and back, straightening your arms and legs

  • Keep your head and neck relaxed and breathe deeply

  • Stand with feet wide apart and raise your arms to shoulder height
  • Turn your right foot out 90 degrees and your left foot in slightly
  • Bend to the right and place your right hand on your ankle or shin
  • Raise your left arm towards the ceiling and breathe deeply

Balasana (Child's Pose)

  • Start on your hands and knees, with your wrists under your shoulders and your knees under your hips
  • Sit back on your heels and reach your arms forward
  • Keep your head and neck relaxed and breathe deeply

Savasana (Corpse Pose)

  • Lie down on your back with your feet hip-width apart and your arms by your sides
  • Close your eyes and relax your body and breath
  • Stay in this pose for 5-10 minutes to end your practice.