Move through a series of controlled postures and stretches that mobilize and strengthen the full body.
How to do the Yoga#
- Start in a stable seated or standing position and establish a steady, even breath.
- Transition slowly between poses, timing each movement with an inhale or exhale.
- Hold each posture for several breaths while keeping alignment and light muscle engagement.
- Move with control and avoid bouncing or forcing deeper than your current mobility allows.
- Finish lying on your back and rest while breathing evenly to absorb the practice.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Glutes (Gluteus Maximus), Lower back (Erector Spinae)
- Secondary: Hip flexors (Iliopsoas (Hip Flexors)), Quads (Quadriceps Femoris), Chest (Pectoralis Major), Lats (Latissimus Dorsi), Abs (Rectus Abdominis)
Common mistakes#
- Holding the breath during transitions.
- Forcing joints beyond a comfortable range of motion.
- Collapsing the chest or rounding the upper back instead of lengthening the spine.
- Locking or hyperextending knees and elbows.
- Rushing through poses rather than maintaining steady breath.
