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I would like to present you a few core yoga poses that I encourage you to integrate into your daily lives.

Standing Poses

Tadasana (Mountain Pose):standing

Tadasana keep the weight evenly distributed at all four corners of the feet.

Keep your thighs engage and lift your kneecaps up.Elbows and and knees are straight. Keep moving your tailbone down and bring your lower belly in.


Master the art of standing correct.

Vrksasana (Tree Pose): standing

use different pic from the front

VRKSASANA /TREE POSENever place the for against the knee. Engage your legs and lift your kneecaps up. Keep your shoulder over the hip. Move the tailbone down and bring your belly towards your spin.

Benefit: It tones the leg muscles and gives a sense of balancing.

Virasana 2 (Warrior 2): standing


Strengthen your leg muscles. Tones your abdominal organs.

The front knee is aligned to the front ankle. The front thigh is parallel to the floor. 

The back leg is straight and the back gluten are engaged. Draw your tailbone down and your belly towards your spin. Lift your chest.

Utthita Parsvakonasana/ Extended side angle pose standing

Front knee is over your front angle . Back leg is straight toes pointing 30 degree forward. Squeeze your feet towards each other. Keep both sides of your torso elongated . Keep your arms straight . Extend your Top arm palms facing down.

Adho Mukha Vrksasana (Handstand): arm balance

Practice first against the wall. Keep your shoulder aligned  with your hips. Have a straight line from your ankles, hips, shoulders and wrist. Push the floor away from you and keep your shoulders away from your ears. Extend your spin engage your belly and reach your tailbone towards your heels. Pose strengthen your arms, wirste and shoulders.

Anjaneyasana (Monkey lunge pose Pose):backbend

Viparita Virabhadrasana/Reverse Warrior standing pose

Front knee is directly over your angle . Keep your back foot straight and engaged . Move your tailbone down..Square your hips to the long edge of your mat. Reach your front sit bone towards your front knee Keep your upper palm facing down.

Utthita Trikonasana (Extended Triangle Pose): standing pose

Lift your knee caps up engage your tights and contract your quads.p Press the big mount of your front foot down . keep your second toe , ankle and knee aligned. Keep the weight evenly in both feet. Engage your abdominal muscles. move your ribs up. Keep your top shoulder inline with your lower shoulder. Keep your shoulder in a vertical line.

Benefit of practicing it relieves backaches and neck sprain, strengthens the ankles and chest.

ADHO Mukha Svanasana (Downward Facing Dog): forward bend

Setu Bandha Sarvangasana (Bridge Pose):


Press your nuggets down/ inner edges of your hands down. Externally rotated your upper arms out.

Hole your armpits and move your shoulders away from your ears. Lift your inner shoulders and stretch your back. Keep your elbows straight. Push your hips back and lift your sitbones up. 

Lengthen your spin and reach your heels to the floor, It is a great post after running.

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Pincha Mayurasana/ Peacock Feather : armbalance/ inversion

Practice first on the wall. keep your forearms parallel to each other (perpendicular to the

short edge of your mat). Press your forearms down.   Keep your upper arms vertical.

Stretch your shoulders, spin and legs away from the floor. Engage your gluten  and


Sirasana 1/headstand 1 Inversion

Keep your elbow below your shoulders. Maintain a straight line from your ankles , hips and shoulders. Don't practice this pose if you have pain in the neck or cervical spin. Avoid practicing the pose during your mentor cycle. When your upper back is not straight before your lift your feet off the floor do not continue . Opening your shoulders before you go into the pose.Press your forearms and wrists  into the floor Extend through your head lift your shoulders away from the floor. Keep your addomials engaged keep your hips and shoulders aligned and your feet straight and engaged.

Urdhva Dandasana in Sirsasana/upward staff pose in headstand

Salamba Sarvangasana (Shoulder Stand): 

Virabhadrasana 1/ Worrior 1 standing pose

Keep your front knee over your front ankle. Front tight is parallel to the floor. Back leg is straight  Keep your hips parallel to the front edge of the mat. Point the back toes 30 degree forward.

Ardha Chandrasana/Half moon Pose standing pose

Engage your standing leg lift your kneecaps up. Keep your legs straight. Stage your shoulder.move your top tight back and your tailbone forward. 'keep your top foot aligned with your hips. Rotated your ribs up. Externally rotated your arms. When balance is not easy bring the back foot against the wall.

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