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Uttanasana

📋 How to Do

  1. 1Stand tall with feet hip-width apart
  2. 2Inhale, raise arms overhead
  3. 3Exhale, hinge at hips and fold forward
  4. 4Let head hang heavy, relax neck
  5. 5Hold for 5-10 breaths

Uttanasana

Beginner

Forward Fold

⏱ 2-5 min

✨ Benefits

  • •Stretches hamstrings
  • •Calms the mind
  • •Relieves stress
Utkatasana

📋 How to Do

  1. 1Stand with feet together
  2. 2Inhale, raise arms overhead
  3. 3Exhale, bend knees as if sitting
  4. 4Keep weight in heels, chest lifted
  5. 5Hold for 5-8 breaths

Utkatasana

Intermediate

Chair Pose

⏱ 3-5 min

✨ Benefits

  • •Strengthens thighs
  • •Builds core
  • •Improves balance
Adho Mukha Svanasana

📋 How to Do

  1. 1Start on hands and knees
  2. 2Tuck toes, lift hips up and back
  3. 3Press palms flat, spread fingers
  4. 4Straighten legs, heels toward floor
  5. 5Hold for 5-10 breaths

Adho Mukha Svanasana

Beginner

Downward Dog

⏱ 2-5 min

✨ Benefits

  • •Full body stretch
  • •Energizes
  • •Relieves back pain

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