A safe, gentle yoga program designed to build flexibility, improve posture, and promote relaxation—perfect for beginners.
Improves posture and spinal alignment
Tones abdominal musclesn
Incorrect practice may cause strain in the neck or lower back
Can aggravate pain in people with severe spinal problems
Avoid if you have severe back or neck injury
Consult a doctor or physiotherapist if you have spinal disorders
Improves balance, stability, and coordination
Strengthens legs, ankles, and feet
Beginners may struggle with balance
Not suitable for people with severe ankle or knee injuries
Do not force the lifted leg if balance is difficult
Practice on an empty stomach for better stability
Reduces stiffness caused by prolonged sitting
Enhances breathing capacity by opening the chest
Overstretching may cause discomfort
Not suitable for people with severe shoulder or spinal problems
Practice on an empty stomach or light stomach
Maintain steady breathing; do not hold the breath
Calms the mind and reduces stress
Enhances breathing capacity by opening the chest
Prolonged sitting may cause numbness in legs for beginners
Not suitable for people with severe shoulder or spinal problems
Practice on an empty stomach or light stomach
Maintain steady breathing; do not hold the breath
Promotes a calm and focused mind
Improves posture and strengthens the spine
May be uncomfortable for people with knee or hip problems
Not suitable for people with severe shoulder or spinal problems
Maintain natural breathing; do not strain the body
Practice on an empty stomach for meditation or breathing exercises
Gently stretches the lower back, hips, thighs, and ankles
Calms the nervous system and reduces stress and anxiety
May cause discomfort in people with knee or ankle problems
Overstretching can strain the spine or neck if done incorrectly
Avoid if you have recent knee injury or surgery
Pregnant women should widen the knees to avoid pressure on the abdomen
Relieves constipation and mild digestive discomfort
Improves flexibility of the spine
Not suitable for people with severe knee, hip, or lower back injuries
People with hernia or recent abdominal surgery should avoid
Do not pull the knees forcefully
Practice on an empty stomach or 3–4 hours after meals
Reduces stiffness caused by prolonged sitting
Helps reduce stress, anxiety, and mental fatigue
Overstretching may cause discomfort
Not suitable for people with severe shoulder or spinal problems
Move slowly; avoid jerky or forceful movements
Maintain steady breathing; do not hold the breath
Relieves tension in the neck, shoulders, and back
Improves posture and spinal alignment
Overstretching may cause discomfort
Not suitable for people with severe shoulder or spinal problems
Not suitable for severe spinal or neck problems
Overarching may worsen pain for people with spinal injuries
Improves flexibility of the spine
Reduces stress and fatigue
Overarching can worsen existing spinal problems
Not suitable for severe back injury or recent spinal surgery
Pregnant women should practice only under expert guidance
Do not lock elbows or overarch the lower back
Opens the chest, shoulders, and neck
Improves posture and spinal alignment
Incorrect practice may strain the neck, lower back, or knees
Overlifting the hips can cause discomfort
Do not turn the head while holding the pose
Maintain steady breathing; do not hold the breath
Stretches the legs, hips, spine, and chest
Strengthens legs, knees, and ankles
Incorrect practice may strain the knees, hips, or lower back
Not suitable for people with severe shoulder or spinal problems
Avoid if you have severe spinal, knee, or hip problems
Keep head neutral if neck strain occurs
Stretches the spine, hamstrings, calves, and shoulders
Strengthens arms, shoulders, and legs
May strain the shoulders, wrists, or hamstrings if done incorrectly
Can cause dizziness in some people
Avoid if you have recent wrist, shoulder, or spinal injury
People with high blood pressure or glaucoma should practice carefully
Relieves tired or swollen legs and feet
Reduces mild lower back pain and spinal tension
Can cause dizziness in people sensitive to inversion
Not suitable for people with severe shoulder or spinal problems
Practice on an empty stomach or 3–4 hours after meals
Maintain steady breathing; do not hold the breath
Deeply relaxes the body and mind
Helps relieve muscle tension and stiffness
Not ideal for people who have difficulty lying flat due to back pain
May cause drowsiness or light-headedness if done immediately after meals
Move slowly when coming out of the pose to prevent dizziness
Ensure a quiet, comfortable environment for optimal relaxation
