Yoga EN

Yoga — 5 Basic Asanas

Below are five beginner‑friendly asanas. Practice mindfully and pain‑free. If you have chronic issues, consult a professional.

Tadasana — Mountain Pose

  • Feet parallel, weight evenly distributed.
  • Soft knees, neutral pelvis, crown lifts up.
  • Shoulders relaxed, steady breath.

Adho Mukha Svanasana — Downward-Facing Dog

  • Hands shoulder‑width+ apart, fingers spread.
  • Hips back and up, long spine; heels reach toward floor.
  • Neck relaxed, gaze to feet.

Virabhadrasana II — Warrior II

  • Front knee over heel, back leg active.
  • Hips open, arms in one line.
  • Gaze past front hand.

Bhujangasana — Cobra

  • Palms under shoulders, elbows back.
  • Pubic bone anchors, lengthen through crown.
  • Lift from thoracic, don’t crunch lower back.

Balasana — Child’s Pose

  • Knees can be wide, forehead to mat/block.
  • Breathe into back and waist; lengthen exhale.
  • Stay 1–3 minutes, come out slowly.