Yoga

Practice a series of yoga poses focusing on flexibility, balance, and mindful breathing.

Quick facts

Primary and secondary muscle groups targeted by this movement.

cardio

deep abs / corehamstringship flexorsglutes (max)

What you need and how to position yourself before starting.

no equipment

BilateralUnilateral

StandingSeatedLyingKneeling

time

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Choose a quiet, comfortable space with enough room to extend your body fully.
- Use a yoga mat for cushioning and grip.
- Wear comfortable clothing that allows full range of motion.
Step 2Execution
- Begin in a comfortable seated position with deep, diaphragmatic breathing.
- Move through a warm-up sequence such as Cat-Cow or gentle twists.
- Progress to standing poses, balances, and floor-based poses as appropriate.
- Focus on maintaining proper alignment and breathing through each pose.
- Hold each pose for 5–10 breaths or as directed by your practice.
Step 3Cool Down
- Transition to gentler poses and stretches.
- End with Savasana (corpse pose) — lie on your back with arms at your sides, palms up.
- Close your eyes and focus on deep breathing for 3–5 minutes.
- Slowly bring awareness back to your body and sit up gently.
Step 4Tips
- Never force yourself into a pose — respect your body's limits.
- Consistency is more important than intensity.
- Use props like blocks and straps if needed to maintain proper form.
- Breathe through your nose and coordinate movement with breath.