Chapter 1: Foundational Poses
* Mountain Pose (Tadasana): This standing pose establishes proper alignment, with feet hip-width apart, toes spread, and chest lifted.
* Tree Pose (Vrksasana): This balancing pose strengthens the legs and ankles, while improving focus and stability.
* Downward-Facing Dog (Adho Mukha Svanasana): This inverted pose decompresses the spine, stretches the hamstrings, and improves circulation.
Chapter 2: Standing Poses
* Warrior I (Virabhadrasana I): This empowering pose strengthens the legs and hips, while opening the chest and shoulders.
* Warrior II (Virabhadrasana II): This variation of Warrior I targets the hips and hamstrings, while also improving balance.
* Triangle Pose (Trikonasana): This challenging pose stretches the side body, hips, and hamstrings, while also stimulating the digestive system.
Chapter 3: Seated Poses
* Staff Pose (Dandasana): This basic pose strengthens the back and improves posture, while creating a calm and centered state.
* Boat Pose (Paripurna Navasana): This core-strengthening pose targets the abdominal muscles and hip flexors, while also improving balance.
* Twisted Root Pose (Parivrtta Mulabandhasana): This twisting pose releases tension in the spine and hips, while also stimulating the abdominal organs.
Chapter 4: Backbending Poses
* Cobra Pose (Bhujangasana): This foundational backbend strengthens the upper back and spine, while stretching the chest and abdomen.
* Locust Pose (Salabhasana): This challenging backbend targets the lower back and glutes, while also improving flexibility.
* Wheel Pose (Urdhva Dhanurasana): This advanced backbend opens the chest and abdomen, while strengthening the arms and back.
Chapter 5: Inversion Poses
* Headstand (Salamba Sirsasana): This inversion pose reverses the flow of blood, which rejuvenates the mind and body. It also strengthens the neck and upper body.
* Shoulderstand (Salamba Sarvangasana): This variation of Headstand supports the body with the shoulders, which improves circulation and lymphatic drainage.
* Plow Pose (Halasana): This calming inversion pose relieves stress and anxiety, while also stretching the hamstrings and spine.
Chapter 6: Forward Bending Poses
* Standing Forward Fold (Uttanasana): This grounding pose stretches the hamstrings and back, while calming the mind.
* Plow Pose (Halasana): This calming inversion pose relieves stress and anxiety, while also stretching the hamstrings and spine.
* Child's Pose (Balasana): This restorative pose stretches the hips, knees, and spine, while also providing a deep sense of relaxation.
