Mountain Pose helps improve posture, balance, and focus. For this, stand with your feet together, arms at your sides. While engaging your thigh muscles, lift your chest, and relax your shoulders. Breathe deeply.
This pose stretches the entire body, strengthens the arms and legs, and improves circulation. Start on your hands and knees, tuck your toes, lift your hips, and straighten your legs. Press your hands into the mat, and let your head hang between your arms.
Child's Pose helps to relax the mind and body. Kneel on the mat, sit back on your heels, and stretch your arms forward while resting your forehead on the ground. Breathe deeply and relax.
Warrior pose strengthens the legs, opens the hips and chest, and stretches the arms and legs. Step one foot forward into a lunge, turn your back foot slightly outward, and raise your arms overhead, keeping your hips facing forward.
Cat-Cow Pose increases flexibility in the spine and helps relieve tension in the back and neck. Start on your hands and knees, arch your back and tuck your chin (Cat), then drop your belly and lift your head and tail bone (Cow). Repeat.
Cobra Pose strengthens the back and stretches the chest, shoulders, and abdomen. Lie on your stomach, place your hands under your shoulders, and lift your chest off the ground while keeping your elbows close to your body.
Seated Forward Bend stretches the spine, shoulders, and hamstrings. Sit on the floor with your legs extended. Reach forward and try to grasp your feet, while keeping your spine straight.