Full Body Yoga Routine

🔹 1. Child’s Pose (Balasana) — 2-3 min

• Purpose: Stretch back, hips, and shoulders, calm the mind.
• How: Kneel, bring big toes together, knees apart. Fold forward, resting forehead on the mat, arms extended forward or by your sides.

🔹 2. Cat-Cow Stretch (Marjaryasana/Bitilasana) — 2 min

• Purpose: Warm up spine, improve flexibility, relieve tension.
• How: On hands and knees, inhale to arch your back (Cow), exhale to round your spine (Cat). Repeat slowly with your breath.

🔹 3. Downward-Facing Dog (Adho Mukha Svanasana) — 3 min

• Purpose: Full-body stretch, strengthens arms, shoulders, and legs.
• How: From hands and knees, lift hips up and back, forming an upside-down “V” shape. Keep knees slightly bent if needed. Press hands firmly into the mat.

🔹 4. Low Lunge (Anjaneyasana) — 2 min each side

• Purpose: Open hips, stretch legs and lower back.
• How: Step one foot forward between your hands. Lower the back knee to the mat, press hips forward to stretch the hip flexors. Hold and switch sides.

🔹 5. Plank Pose (Phalakasana) — 1 min

• Purpose: Strengthen core, arms, and shoulders.
• How: From hands and knees, step feet back, keeping body in a straight line from head to heels. Engage your core and hold.

🔹 6. Cobra Pose (Bhujangasana) — 1 min

• Purpose: Strengthen spine, open chest, and stretch abdominals.
• How: Lie on your belly, hands under shoulders, elbows bent. Inhale and gently lift chest, keeping elbows slightly bent and shoulders away from ears.

🔹 7. Warrior I (Virabhadrasana I) — 2 min each side

• Purpose: Strengthens legs, opens hips and chest.
• How: From Down Dog, step one foot forward, bend the front knee, and raise arms overhead. Keep back leg straight and foot grounded. Switch sides after holding.

🔹 8. Triangle Pose (Trikonasana) — 2 min each side

• Purpose: Stretch legs, open hips, and improve balance.
• How: From Warrior II, straighten front leg. Reach your front hand toward your foot and the other hand up toward the sky, keeping both legs straight. Gaze up or down depending on your neck.

🔹 9. Seated Forward Fold (Paschimottanasana) — 2-3 min

• Purpose: Stretch hamstrings, relax the back.
• How: Sit with legs extended in front of you. Inhale to lengthen your spine, and exhale to fold forward, reaching for your feet. Keep knees slightly bent if needed.

🔹 10. Bridge Pose (Setu Bandhasana) — 2-3 min

• Purpose: Strengthens glutes, back, and core; stretches chest and spine.
• How: Lie on your back, bend your knees, feet flat on the mat. Press into feet, lift hips up, and roll shoulders under. Hold and breathe.

🔹 11. Supine Twist (Supta Matsyendrasana) — 1-2 min each side

• Purpose: Release tension in the spine, hips, and shoulders.
• How: Lie on your back, hug knees to chest. Drop knees to one side, keeping arms in a “T” shape. Gaze in the opposite direction. Switch sides.

🔹 12. Savasana (Corpse Pose) — 5-7 min

• Purpose: Complete relaxation, integrate your practice.
• How: Lie flat on your back, arms at your sides, palms facing up. Close your eyes and breathe deeply, letting your body relax fully.