"Common Asanas: Benefits and Instructions for Practicing Yoga Poses"

                                   Tadasana (Mountain Pose) 

Benefits:Improves posture, balance, and concentration. 

Instructions: Stand tall with your feet hip-width apart and your arms by your sides. Root your feet into the ground and lift your chest and head up, drawing your shoulders back and down. Breathe deeply and hold for several breaths.

                                  Uttanasana (Forward Bend) 

Benefits: Stretches the hamstrings, calves, and hips, calms the mind, and relieves stress. 

Instructions: Stand with your feet hip-width apart and fold forward, hinging at the hips. Let your hands hang or touch the ground, and relax your head and neck. Hold for several breaths.


              Adho Mukha Svanasana (Downward-Facing Dog Pose) 

Benefits: Strengthens the arms and legs, stretches the spine and hamstrings, and calms the mind. 

Instructions: Start on your hands and knees, then lift your hips up and back, straightening your arms and legs. Press your palms and feet into the ground, and gaze toward your navel. Hold for several breaths.


                                  Trikonasana (Triangle Pose) 

Benefits: Strengthens the legs, improves balance, and stretches the hips, hamstrings, and spine. 

Instructions: Stand with your feet wide apart, then turn your left foot out and your right foot slightly in. Extend your left arm over your left leg, then reach down and touch your left ankle or the ground. Raise your right arm up, and gaze up at your right hand. Hold for several breaths, then repeat on the other side.


                                     Balasana (Child's Pose) 

Benefits: Calms the mind, reduces stress and anxiety, and stretches the back, hips, and thighs. 

Instructions: Kneel on the ground, then sit back on your heels and fold forward, resting your forehead on the ground. Stretch your arms out in front of you, and relax your shoulders and neck. Hold for several breaths.


                                 Bhujangasana (Cobra Pose) 

Benefits: Strengthens the arms, shoulders, and back, and stretches the chest, abdomen, and lungs. 

Instructions: Lie face down on the ground, then place your hands under your shoulders and press your palms into the ground. Lift your chest up, keeping your elbows close to your sides and your shoulders relaxed. Look up and hold for several breaths.


                       Paschimottanasana (Seated Forward Bend) 

Benefits: Stretches the hamstrings, spine, and shoulders, and calms the mind and relieves stress. 

Instructions: Sit on the ground with your legs straight out in front of you. Reach forward and grab your feet, ankles, or shins, then fold forward and bring your head toward your knees. Keep your back straight and your shoulders relaxed. Hold for several breaths.


                                       Vrikshasana (Tree Pose) 

Benefits: Improves balance and concentration, strengthens the legs, ankles, and feet. 

Instructions: Stand tall and shift your weight onto your left foot. Lift your right foot and place it on your left thigh, then bring your hands together in front of your chest. Focus your gaze on a fixed point, and hold for several breaths. Repeat on the other side.


                                Virabhadrasana (Warrior Pose) 

Benefits: Strengthens the legs, hips, and shoulders, improves balance and focus.

Instructions: Stand tall, then step your left foot back and turn it out. Bend your right knee and raise your arms up, reaching toward the sky. Keep your back leg straight and your shoulders relaxed.