4. Tree Pose (Vrksasana): Find Your Balance
Tree Pose is your balance BFF. Stand on one leg, place the other foot on your inner thigh or calf (not knee), and bring hands to prayer or overhead. Hold for 20–30 seconds per side. A 2022 International Journal of Yoga study showed it improves balance and focus in 8 weeks (Sharma et al., 2022). Wobbly? That’s how you grow!
Beginner Tip: Stare at a fixed point to steady yourself. Google “Tree Pose for beginners” for demos.
5. Cat-Cow Pose (Marjaryasana-Bitilasana): Flow with Ease
Get your spine moving with Cat-Cow, a gentle flow. On all fours, arch your back (Cow) on inhale, then round it (Cat) on exhale. Repeat for 8 breaths. A 2020 Journal of Orthopaedic & Sports Physical Therapy study says it boosts spinal mobility and eases back tension (Lee et al., 2020). It’s like a mini-massage for your spine!
Beginner Tip: Move slowly—sync breath with motion. Search “Cat-Cow yoga” for videos.
Need a break? Child’s Pose is your hug from the universe. Kneel, sit back on heels, and stretch arms forward, forehead to the mat. Rest for 5–10 breaths. A 2018 International Journal of Yoga Therapy study found it calms the nervous system, reducing stress (Sengupta et al., 2018). Perfect for beginners needing a pause.
Beginner Tip: Widen knees for comfort. Look up “Child’s Pose variations” for mods.
7. Cobra Pose (Bhujangasana): Open Your Heart
Cobra Pose wakes up your chest and core. Lie face-down, press palms under shoulders, and lift your chest while keeping legs extended. Hold for 15–20 seconds. A 2019 Journal of Bodywork and Movement Therapies study says it strengthens back muscles (Kim et al., 2019). Feel strong and radiant!
Beginner Tip: Don’t overarch—lift halfway. Search “Cobra Pose beginner” for tips.