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Step 1. Mountain Pose
Targets
Full body alignment, posture, focus
DURATION
5-10 minutes total (complete 3-5 rounds of all 12 steps)
Equipment
Yoga mat
How to Perform
Stand tall at the front of your mat with feet together, arms at your sides. Ground through all four corners of your feet, engage your thighs, and lengthen your spine. Bring your palms together at heart center in prayer position. Take a deep breath, setting your intention for the practice.
Pro Tips
- Distribute weight evenly across both feet
- Draw your shoulders back and down, away from your ears
- Engage your core gently to support your lower back
- Close your eyes or soften your gaze to turn inward
2. Raised Arms Pose
How to Perform
Inhale and sweep your arms out to the sides and up overhead. Gently arch your upper back, lifting your chest toward the sky. Keep your shoulders relaxed away from your ears. Gaze forward or up toward your thumbs.
Pro Tips
- Keep your ribs from flaring out – engage your core
- If you have tight shoulders, keep arms shoulder-width apart instead of touching
- The backbend comes from your upper back, not lower back
- Lengthen through your fingertips to create space
3. Standing Forward Fold
How to Perform
Exhale and fold forward from your hips, bringing your hands to the floor beside your feet. Bend your knees generously if your hamstrings are tight. Let your head hang heavy, releasing tension in your neck. Draw your belly toward your thighs.
Pro Tips
- Fold from your hip joints, not your waist
- Bent knees are perfectly fine – this protects your lower back
- Let gravity do the work – don’t force yourself deeper
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Proin posuere justo sed facilisis fringilla. Aenean vel justo ut tellus interdum aliquam a ac odio. Fusce vitae tincidunt urna. Nulla blandit urna ut tellus finibus efficitur sit amet ac eros. Orci varius natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. In rutrum nibh eu urna tincidunt mollis. Nulla placerat iaculis tortor, non tincidunt enim pellentesque ut. Sed vulputate sapien nec elit sollicitudin, nec blandit ante vulputate.
