1 Child Pose (Balasana)

Calm down before starting your yoga session by taking a moment to relax. Breathe deeply and slowly as you do the child pose, imagining that there is a turtle's shell on your back to protect you. You can use this pose to relax any time you want in between exercises.

2 Sun Salutation (Suryanamaskara)

This dynamic sequence is the best way to start the day, ensuring you are attentive and stimulated but calm at the same time. The sun salutation stretches all your muscles and favors balance. It is also a great warm-up before a yoga session.

3 Hero Pose (Virasana)

The hero pose promotes good digestion and stretches all your abdominal muscles. As you bend backwards, your spine is strengthened and softened while your chest relaxes and opens up.

4 Downward Dog Pose (Adho Mukha Svanasana)

In Sanskrit 'adho' means downwards and 'svana' dog. Dogs hunt, but they like to dig as well.

5 Cobra Pose (Bhujangasana)

This pose strengthens your spine and improves posture. It opens up your chest and thorax and helps you to breathe deeply, so that your blood gets a lot of oxygen. It's a great posture against fear and anxiety.

6 Cat-Cow Pose (Bidalasana)

The cat-cow pose softens and strengthens your back, like a reed which bends in the wind but never breaks.

7 Shoulderstand (Sarvangasana)

The shoulderstand stimulates the circulation of your vital energy. It is a very good pose to practise before exams and competitions as it helps you to build up courage and concentration.

8 Fish Pose (Matsyasana)

A perfect posture to free up your chest and increase your lung capacity. The fish also helps if you are constipated. In Sanskrit 'matsy' means fish, so feel free and light like a fish floating in the water.

9 Head to knee Pose (Janu Sirsasana)

This pose softens the lumbar region and increases the mobility of your hips. Your abdomen receives a massage as you bend down, which favors your digestion.

10 Lord of the Dance Pose (Natarajasana)

This pose develops your sense of balance and can be a big challenge. It strengthens your leg muscles and stretches your spine. 

11 Triangle Pose (Trikonasana)

This pose helps you to improve your posture and strengthen your legs. It also requires good balance and concentration.

12 Eagle Pose (Garudasana)

This pose requires good balance and is intended to relax and strengthen your back muscles. You will feel you have the wingspan of an eagle.


Lie down on your back and ensure you do not get cold after you have done your exercises. Close your eyes and put your hands on your belly. Feel how your belly goes up when you inhale and down when you exhale. Concentrate on this movement for about five minutes.