I would like to present you a few core yoga poses that I encourage you to integrate into your daily lives. The following poses are standing poses which you can do at home, at work, in the park or on the beach without the need of any props.
Tadasana (Mountain Pose)
Keep the weight evenly distributed at all four corners of the feet.
Keep your thighs engaged and lift your kneecaps up.
Elbows and knees are straight.
Keep moving your tailbone down and bring your lower belly in.
Master the art of standing correctly.
Vrksasana (Tree Pose)
Never place the foot 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.
It tones the leg muscles and gives a sense of balancing.
Virabhadrasana 1 (Warrior 1)
Keep your front knee over your front ankle.
Front thigh 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.
Virabhadrasana 2 (Warrior 2)
Strengthen your leg muscles.
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.
Tones your abdominal organs.
Viparita Virabhadrasana (Reverse Warrior)
Front knee is directly over your ankle.
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 Parsvakonasana (Extended Side Angle Pose)
Front knee is over your front ankle.
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.
Utthita Trikonasana (Extended Triangle Pose)
Lift your kneecaps up.
Engage your thighs and contract your quads.
Press the big mount of your front foot down.
Keep your second toe, ankle and knee aligned.
Keep the weight evenly distributed 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.
Relieves backaches and neck sprain as well as strengthens the ankles and chest.
Ardha Chandrasana (Half Moon)