Stand tall, feet together, arms by sides. The foundation pose — teaches alignment, posture and steady balance.

Twelve-step morning flow that energizes the body, opens joints and brings warmth. Five slow rounds is a beautiful start.

Lie on your stomach, lift the chest gently with palms grounded. Opens the heart, eases back stiffness from desk work.

Cross-legged seat with each foot on the opposite thigh. The classic seat for meditation and pranayama.

Stand on one leg, the other foot on the inner thigh, palms together. Builds focus, balance and quiet attention.

Lie flat, eyes closed, fully relaxed. Always end a practice with 5-10 minutes here — this is where it integrates.

Close right nostril, inhale through left. Close left, exhale right. Inhale right, close, exhale left. 5-10 rounds. Balances the nervous system.

Inhale, close eyes and ears with fingers, exhale with a soft humming sound. 5-7 rounds. Calms anxiety and a busy mind.

Quick forceful exhalations through the nose, with passive inhalations. 30 rounds, rest, repeat 2-3 sets. Energizing — skip if you have high BP or are pregnant.