Tree Pose

  • Stand with your feet hip-width distance apart.
  • Bring palms together in a prayer position in front of your chest and engage your abs.
  • Lift your right foot slowly off the ground and shift your weight into your left foot.
  • Place the sole of your right foot on the inner calf of your left leg.
  • Find a gaze point out in front of you to help you maintain balance.
  • Hold it for 5 to 8 breaths, then switch sides
Tree Pose
Low Lunge Prayer Twist
  • Begin on your hands and knees in a tabletop position.
  • Step your left foot between your hands, stacking your knee over your ankle.
  • Inhale to lift your chest. Bring palms together in a prayer position in front of your chest and engage your abs.
  • On an exhale, twist your torso to the left.
  • If you can, hook your right tricep on your outer left thigh. With each inhale, lengthen your spine, and with each exhale, twist deeper.
  • Stay here for 5 to 8 breaths, then twist to the other side.


The Wide-Angle Seated Forward Bend

  • Straddle your legs out in the widest stance possible while still maintaining comfort.
  • Then, flex your feet to stimulate the leg muscles, and place your hands on the ground forward in front.
  • Maintain a straight spine during the entire process.
  • Hold this Pose for 10 breaths, then pull the legs together and the knees towards the chest.

Crocodile Pose

Crocodile Pose is best for back, knee pain, joint pain, and shoulder problems and provides mental peace.

  • Lie flat upside down or on the belly on the yoga mat.
  • On the mat, extend the legs so that the tops of the feet touch each other.
  •  Raise your shoulder and head up.
  •  Now join your elbows and cross the arms under your head.
  •  Place your forehead on the wrists of the hands in front of you.
  •  Close the eyes and relax; feel the entire body.
  •  Breathe deeply 8 to 10 times.
  •  While inhaling, feel the belly pressing down on the floor, and feel the belly back rise towards the ceiling at exhalation.
  •  Stay in the Pose for a few minutes.

Chair Pose

  • Stand with your feet and legs together 
  • Lift your chest as you sit in a chair, and lean back and down. 
  • Beginners may find more stability and support if their feet are hip-width apart. 
  • Lift your arms overhead and keep your weight on your heels.