This sequence is the foundation for sun salutations. If you take any Vinayasa or flow class, you’ll most likely be working through this basic sequence.
This pose looks easy, because it’s basically just standing. But it’s the basis for all the other standing poses and inversions.
You can put your hands on your shins, your feet, or the floor. This passively lengthens your spine and your hamstrings, and it’s also a great way to work on balance.
It’s easy to drop a little too much and get “banana back” or to hunch your shoulders. A good way to figure this pose out as a beginner is to get a friend to look at the shape you’re making from the side.
This pose elongates your spine, stretches your back leg muscles, and aids in digestion. Since it’s a mild inversion, it can release stress, help with headaches, and calm the nervous system.
This is a restorative pose, so adjust it to your needs. If you want to widen your knees a bit, do so. Like all forward folds, this pose is nurturing. It relaxes your spine, shoulders, and neck, and massages your internal organs.