Yoga Guide

Why practice yoga

• Improves flexibility, balance, and strength
• Enhances posture and body awareness
• Supports mental clarity, focus, and stress relief
• Encourages mindful breathing and relaxation

Safety and prerequisites

• Consult a healthcare professional if you have injuries, medical conditions, or are new to exercise
• Practice within your comfortable range; avoid pushing into pain
• Use a non-slip mat and wear comfortable, breathable clothing
• Hydrate before and after your session

Warm-up (5–10 minutes)

-neck circles (gentle)

• Shoulder rolls
• Cat-Cow stretches
• Gentle hip circles
• Ankle rotations
• Slow, steady diaphragmatic breathing

Foundational poses (basic flow)

• Mountain Pose (Tadasana): relax shoulders, lengthen the spine, engage the legs
• Downward-Facing Dog (Adho Mukha Svanasana): press hands, lift hips, lengthen the spine
• Warrior II (Virabhadrasana II): wide stance, bend front knee, reach arms parallel to the ground
• Tree Pose (Vrikshasana): place foot on inner thigh or calf (avoid knee), hands in prayer
• Child’s Pose (Balasana): hips back toward heels, forehead to ground, breathe deeply

Sun Salutation (gentle, beginner version)

• Mountain Pose
• Upward-Facing Pose (Urdhva Hastasana)
• Standing Forward Bend (Uttanasana)
• Half Lift (Ardha Uttanasana)
• Plank
• Knees-Chest-Chin or Chaturanga (lowering with control)
• Upward-Facing Pose
• Downward-Facing Dog
• Return to Mountain Pose

Breathing exercises (Pranayama)

• Ujjayi breathing: gentle constriction at the back of the throat, steady inhalations and exhalations
• Equal breathing (Box breath): inhale 4 counts, hold 4, exhale 4, hold 4
• Practice for 1–5 minutes to settle the mind before or after poses

30-minute beginner sequence (sample)

• 2 minutes: easy warm-up (neck, shoulders, hips)
• 5 minutes: Sun Salutation A x3 rounds
• 5 minutes: standing poses (Warrior II, Extended Side Angle, Triangle)
• 5 minutes: balance poses (Tree Pose, Half Moon with support)
• 5 minutes: floor work (Seated Forward Bend, Bridge Pose)
• 3 minutes: supine twists and gentle spinal stretch
• 5 minutes: Savasana with deep, relaxed breathing

Props and alternatives

• Block for stability and alignment
• Strap to extend reach in folds
• Blanket for knee support or grounding in seated poses
• Modify or skip poses that don’t feel right; keep movements slow and controlled

Cool-down and recovery

• Supine spinal twist: knees fell to one side, arms extended
• Happy Baby or reclining bound angle pose
• Savasana (corpse pose) for 5–10 minutes, fully releasing tension
• Gentle breathing to gradually return to a resting state

Tips for consistency

• Practice at the same time of day if possible
• Aim for 3–4 short sessions per week or a longer weekly practice
• Keep a simple journal of poses and how you felt afterward
• Listen to your body; progress gradually and safely

Quick reference quick-start

• Start with 5–10 minutes, 2–3 days this week
• Focus on breath coordination with each movement
• Use a wall or chair to support balance poses
• End with a 5-minute Savasana for full-body relaxation