Ep1- Flow Into Calm: Daily Yoga for Wellness

Here are some simple Yoga poses to regulate mind and body

"Yog" originated in ancient India over 5,000 years ago [systematized in book Pantanjali's Yog sutras] as a holistic practice for uniting the body, mind, and spirit. While it's often associated today with physical postures (asanas), its true essence runs deeper—it’s equally about mindful breathing (pranayama), focused awareness, meditation and inner stillness. Practicing yoga isn’t just stretching; it’s also about pausing, observing, and consciously tuning in—through each inhale, each exhale, and each moment of intentional presence.

As women, we move through the world carrying strength, softness, and everything in between. Yoga offers us a way to tend to both mind and body—with grace, breath, and intention.

So, take your Yoga mats and let's start..

These beginner-friendly poses support mobility, circulation, and balance. Practiced regularly, they may also help ease common discomforts like menstrual cramps or morning nausea—offering small, steady comforts through mindful movement.

Note: These poses are suitable for beginners, but they should always be practiced under the guidance of a certified yoga instructor.

Caution: Anyone with back pain, injury, or fractures should avoid these poses unless advised otherwise by a healthcare professional.

1) Marjariasana / Bitilasana (Cat–Cow Pose)

A gentle rhythmic flow that warms the spine.

How to do it: Start on your hands and knees, then slowly arch your back up like a cat (chin to chest) and gently drop your belly down while lifting your head and tailbone like a cow—just flow back and forth with your breath.

Benefits: Enhances flexibility, massages abdominal organs, and soothes back tension. A beautiful way to greet the day.

2) Tadasana (Mountain Pose)

A simple yet powerful standing pose.

How to do it: Stand tall with feet together, stretch your arms overhead with palms facing each other, engage your core, and reach upward through your fingertips while breathing deeply and grounding through your feet.

Benefits: Improves posture, builds awareness, and teaches stillness with strength.

3) Bhujangasana (Cobra Pose)

A heart-opening stretch lying on your belly.

How to do it: Lie on your stomach, place your palms under your shoulders, inhale as you gently lift your chest using your back muscles (not your arms), keep elbows close to your body, and look slightly upward while keeping your legs and pelvis grounded.

Benefits: Strengthens the back, opens the chest, and improves circulation—great for releasing stored tension.

4) Balasana (Child’s Pose)

The ultimate resting pose—soft, safe, and grounding.

How to do it: Kneel on the floor, sit back on your heels, fold your torso forward with your forehead resting on the mat, and stretch your arms forward or alongside your body while breathing slowly and deeply to relax your back, hips, and mind

Benefits: Relaxes the body, stretches hips and thighs, and quiets the mind. Come here whenever you need to pause.

5) Vrikshasana (Tree Pose)

Balance like a tree—steady yet flowing.

How to do it: Stand tall, shift your weight to one leg, place the sole of your other foot on the inner thigh (not the knee), bring your palms together overhead, and balance like a tree while breathing steadily.

Benefits: Improves concentration, strengthens legs, and encourages emotional balance.

6) Virabhadrasana II (Warrior II Pose)

Strong and expansive—like drawing a line of intention through space.

How to do it: Stand with your legs wide, turn one foot out and the other slightly in, bend your front knee over the ankle, stretch your arms out at shoulder height, and gaze over your front hand—feeling strong, steady, and grounded like a warrior.

Benefits: Builds focus, tones the body, and cultivates quiet inner strength.

🌸Even 10–15 minutes a day with these movements can become your moment of stillness. Let your breath be your guide and your body be your storyteller. 🌸

P.S: Anyone with back pain, injury, or fractures should avoid these poses unless advised otherwise by a healthcare professional. Guidance from certified Yoga experts is must.