1)  Downward Dog (Adho Mukha Svanasana)

Adho Mukha Svanasana (Downward Dog) is a primary yoga pose found in many yoga styles. Inspired by a dog’s natural stretching motion, this pose involves lifting the hips while pressing the hands and feet into the floor. It provides a deep stretch for the spine, hamstrings, and calves while also strengthening the arms, shoulders, and core. also, this mild inversion promotes better circulation and helps relieve tension, making it both a revitalizing and calming posture.

2) Warrior II (Virabhadrasana II)

Warrior II, or Virabhadrasana II in Sanskrit, is a powerful standing yoga pose that strengthens the legs, opens the hips, and improves overall balance and stamina. It is named after the warrior Virabhadra, a fierce and strong character from Hindu mythology. This pose embodies the strength, stability, and focus of a warrior, making it an excellent posture for building physical and mental resilience.

3) Tree Pose (Vrksasana)

Tree Pose (Vrksasana) is a repute yoga posture that enhances balance, stability, and mental focus while promote strength in the legs and central part. Named after the sturdy and rooted tree, this pose encourages you to connect with the ground, grounding yourself through the soles of your feet, while extending upward through the top of your head.

4) Child’s Pose (Balasana)

Child’s Pose (Balasana) is a flexible posture that offers both physical and mental benefits. It gently stretches the lower back, hips, and thighs, helping to relieve tension and tension in these areas. It also promotes spinal alignment and releases any built-up stress or discomfort in the body.

5) Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana) is a popular backbend in yoga that helps to open the chest, stretch the spine, and strengthen the muscles of the back, shoulders, and arms. It is named after the cobra snake, as the pose resemble the way a cobra raise its head and chest in a salient motion.

6) Bridge Pose (Setu Bandhasana)

Bridge Pose is not only great for weight loss but also for improving flexibility and relaxation. It opens the chest, stretches the back, and increases lung capacity, which can lead to better breathing patterns during exercise and daily activities.

7) Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose into your routine can improve spinal health, alleviate back pain, and enhance overall posture. Additionally, it encourages a mindful connection between breath and movement, helping to cultivate focus and relaxation.

8) Triangle Pose (Trikonasana)

Triangle Pose extend beyond flexibility and strength. This posture helps improve spinal alignment, stretches the chest and shoulders, and stimulates the abdominal organs, which can aid digestion. It also enhances focus and balance, making it a valuable addition to any yoga practice.

9) Pigeon Pose (Eka Pada Rajakapotasana)

The Pigeon Pose (Eka Pada Rajakapotasana) is a deep hip-opening yoga posture that helps release tension in the hips, lower back, and glutes. It is widely used to improve flexibility, alleviate stress, and enhance mobility, making it a favorite among yoga practitioners, athletes, and anyone seeking relief from tight hips. This pose also encourages emotional release, as the hips are known to store tension and stress.

 10) Seated Forward Fold (Paschimottanasana)

The Seated Forward Fold (Paschimottanasana) is a foundational yoga pose that deeply stretches the back body, including the spine, hamstrings, and lower back. It is a calming posture that encourages relaxation, improves flexibility, and helps relieve stress and tension.