Beginner yoga poses and positions  

Mountain Pose: Stand with your feet together, arms at your sides, evenly distributing your weight through your soles. Engage your core, align your hips with your ankles, and reach your arms towards the ceiling, palms facing each other. This pose helps improve posture and balance.

Downward-Facing Dog: Start on your hands and knees. Set your hands slightly forward of your shoulders and spread your fingers. Tuck your toes and lift your hips up and back, creating an inverted V-shape. Keep your knees slightly bent if you're tight in the hamstrings. This pose strengthens the whole body while stretching the shoulders, legs, and spine.

Warrior I : Step one foot back, keeping it at about a 45-degree angle. Bend the front knee to align it directly over the ankle. Lift your arms up straight over your head, palms facing each other. Keep your hips facing forward. This pose builds focus, power, and stability.

Warrior II : From Warrior I, open your arms to the side and align them with your shoulders, palms facing down. Turn your head to look over your front hand. Open your hips to the side. This pose increases stamina and improves balance and coordination.

Tree Pose: Stand in Mountain Pose, shift your weight onto one leg, and place the sole of your other foot on your inner thigh or calf (not on the knee). Bring your palms together in front of your chest or raise them over your head. This pose helps strengthen the legs and improves overall balance.

Seated Forward Bend: Sit with your legs extended in front of you. Inhale and raise your arms over your head, then exhale as you fold forward from the hips, extending your hands towards your feet. Keep your spine long. This pose stretches the spine and helps calm the mind.

Child’s Pose: Kneel on the floor, touch your big toes together, and sit on your heels. Separate your knees about hip-width apart and lay your torso down between your thighs. Extend your arms forward, placing your forehead on the floor. This pose is relaxing and stretches the hips, thighs, and ankles.

Cobra Pose: Lie prone on the floor with your legs extended back, tops of the feet on the floor. Place your hands on the floor under your shoulders. Pressing into your palms, lift your chest off the floor by straightening your arms, keeping a slight bend in the elbows. This pose strengthens the spine and opens the chest and shoulders.

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