1. Mountain Pose (Tadasana): Stand tall with your feet together and hands by your sides. Engage your core and lengthen your spine. Take deep breaths, focusing on grounding yourself and finding balance.
2. Boat Pose (Navasana): Sit on the floor with your legs extended in front of you. Lean back slightly and lift your legs off the ground, keeping them straight. Extend your arms parallel to the floor. Engage your core and hold the pose, feeling the burn in your abs.
3. Plank Pose (Phalakasana): Start in a push-up position with your hands directly under your shoulders and toes tucked under. Keep your body in a straight line, engaging your core muscles. Hold the pose for as long as you can, keeping your breathing steady.
4. Warrior II (Virabhadrasana II): Step your feet wide apart, with one foot facing forward and the other foot turned to the side. Bend your front knee, keeping it aligned with your ankle. Extend your arms out to the sides at shoulder height. Engage your core and feel the stretch in your abdomen as you hold the pose.
5. Bow Pose (Dhanurasana): Lie on your stomach with your arms alongside your body and legs hip-width apart. Bend your knees and reach back with your hands to hold your ankles. Inhale, lift your chest, and kick your legs back, creating a bow shape with your body. Engage your core and feel the stretch in your abs.
6. Camel Pose (Ustrasana): Kneel on the floor with your knees hip-width apart. Place your hands on your lower back and gently arch backward, lifting your chest towards the ceiling. Engage your core and hold the pose, feeling the stretch in your abs and chest.
7. Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet hip-width apart. Press your feet into the ground, lift your hips, and interlace your fingers under your back for support. Engage your core and hold the pose, focusing on activating your glutes and abs.
8. Upward Plank Pose (Purvottanasana): Sit with your legs extended in front of you. Place your hands behind your hips, fingers pointing towards your feet. Press into your hands and lift your hips, creating a reverse plank position. Engage your core and hold the pose, feeling the activation in your abs and arms.
9. Revolved Triangle Pose (Parivrtta Trikonasana): Start in a standing position with your feet wide apart. Turn one foot out and extend your arms to the sides. Rotate your torso to face the front leg, placing your hand on the outside of the front foot. Reach the other hand towards the ceiling, looking up. Engage your core and feel the twist in your abdomen.
10. Seated Forward Bend (Paschimottanasana): Sit on the floor with your legs extended in front of you. Inhale, lengthen your spine, and exhale as you fold forward from the hips. Reach for your feet or ankles, and relax your head and neck. Engage your core and hold the pose, feeling the stretch in your hamstrings and abs.
Remember to listen to your body, breathe deeply, and practice these poses regularly to reap the benefits. Consistency, along with a balanced diet and healthy lifestyle, will contribute to achieving your fitness goals. If you have any health concerns or injuries, consult with a qualified yoga instructor or healthcare professional before attempting these poses. Enjoy your yoga practice and embrace the journey towards a stronger, healthier you.
