Yoga isn’t just about stretching—it’s about remembering who you are beneath the noise. These ten poses are like sacred spells for your nervous system, each one offering a unique blend of grounding, opening, and inner glow. And now? You’ll know exactly how to do them.

—

1. 🌳 Tree Pose (Vrksasana)

How to do it:
1. Stand tall with feet together.
2. Shift weight to your left foot.
3. Place the sole of your right foot on your inner calf or thigh (avoid the knee).
4. Bring hands to heart or reach them skyward.
5. Gaze softly at a fixed point.

Mind: Sharpens focus and presence. 
Body: Strengthens legs, ankles, and core. 
Soul: Grounds you in stillness and grace. 
Flexibility: Opens hips and improves balance.

—

2. 🐶 Downward-Facing Dog (Adho Mukha Svanasana)

How to do it:
1. Start on hands and knees.
2. Tuck toes, lift hips up and back.
3. Straighten legs as much as comfortable.
4. Press palms into the mat, fingers spread wide.
5. Let your head hang between your arms.

Mind: Clears mental fog and calms the nervous system. 
Body: Strengthens arms, shoulders, and legs. 
Soul: Shifts perspective and invites surrender. 
Flexibility: Stretches hamstrings, calves, and spine.

—

3. 🐢 Child’s Pose (Balasana)

How to do it:
1. Kneel on the mat, big toes touching, knees wide.
2. Sit back on your heels and fold forward.
3. Stretch arms forward or rest them by your sides.
4. Let your forehead rest on the mat.

Mind: Soothes anxiety and invites introspection. 
Body: Gently stretches back, hips, and thighs. 
Soul: Offers emotional refuge and deep rest. 
Flexibility: Softens tight hips and lower back.

—

4. 🐍 Cobra Pose (Bhujangasana)

How to do it:
1. Lie on your belly, legs extended, hands under shoulders.
2. Press into your palms and lift your chest.
3. Keep elbows slightly bent and shoulders relaxed.
4. Gaze forward or slightly upward.

Mind: Boosts energy and confidence. 
Body: Strengthens spine and opens chest. 
Soul: Awakens heart-centered courage. 
Flexibility: Increases spinal mobility.

—

5. 🧱 Bridge Pose (Setu Bandhasana)

How to do it:
1. Lie on your back, knees bent, feet hip-width apart.
2. Press feet and arms into the mat.
3. Lift hips toward the sky.
4. Clasp hands under your back or keep arms flat.

Mind: Calms the brain and relieves stress. 
Body: Strengthens glutes, back, and thighs. 
Soul: Opens the heart and invites trust. 
Flexibility: Expands chest and hip flexors.

—

6. 🌀 Cat-Cow (Marjaryasana-Bitilasana)

How to do it:
1. Start on hands and knees in tabletop.
2. Inhale, arch your back, lift your head and tailbone (Cow).
3. Exhale, round your spine, tuck chin and tailbone (Cat).
4. Flow between the two with your breath.

Mind: Syncs breath and movement. 
Body: Mobilizes spine and massages organs. 
Soul: Encourages emotional flow. 
Flexibility: Improves spinal flexibility.

—

7. 🧘‍♂️ Seated Forward Fold (Paschimottanasana)

How to do it:
1. Sit with legs extended.
2. Inhale, reach arms up.
3. Exhale, hinge at hips and fold forward.
4. Rest hands on shins, feet, or beyond.

Mind: Encourages introspection and patience. 
Body: Stimulates digestion and calms the nerves. 
Soul: Invites surrender and humility. 
Flexibility: Deeply stretches hamstrings and spine.

—

8. 🌺 Warrior II (Virabhadrasana II)

How to do it:
1. Step feet wide apart.
2. Turn right foot out, left foot slightly in.
3. Bend right knee over ankle.
4. Extend arms parallel to the floor, gaze over front hand.

Mind: Builds focus and resilience. 
Body: Strengthens legs, arms, and core. 
Soul: Embodies courage and presence. 
Flexibility: Opens hips and shoulders.

—

9. 🔺 Triangle Pose (Trikonasana)

How to do it:
1. Step feet wide, turn right foot out.
2. Extend arms to the sides.
3. Reach forward and tilt down, placing hand on shin or block.
4. Lift opposite arm to the sky, gaze upward.

Mind: Enhances clarity and concentration. 
Body: Strengthens legs and core. 
Soul: Expands your energetic field. 
Flexibility: Stretches sides, hips, and hamstrings.

—

10. 🕊️ Corpse Pose (Savasana)

How to do it:
1. Lie flat on your back, arms and legs relaxed.
2. Close your eyes and breathe naturally.
3. Let your body melt into the mat.

Mind: Integrates the practice and promotes deep peace. 
Body: Lowers stress hormones and blood pressure. 
Soul: Connects you to stillness and spirit. 
Flexibility: Not about stretching—just receiving.

—

🌟 Final Exhale

Each pose is a doorway to presence. A chance to listen inward. A reminder that your body is wise, your breath is sacred, and your soul is always whispering, “Welcome home.”

Don’t forget to check out our affiliate link for discounts on your ai needs!!<3 https://koala.sh/?via=gabriele