Downward-Facing Dog (Adho Mukha Svanasana) is a foundational yoga pose that builds strength, flexibility, and awareness throughout the whole body. It lengthens the spine, stretches the hamstrings, calves, and shoulders, and strengthens the arms and legs. Often used as a resting pose, it also helps calm the mind while improving circulation and posture. Practiced mindfully, Downward Dog teaches alignment, breath connection, and balance between effort and ease—key principles that carry through all

Warrior One (Virabhadrasana I) ✅ Builds strength • Legs, glutes, shoulders, and core all work to hold the pose. ✅ Improves balance & stability • Helps train coordination and body control. ✅ Opens hips & chest • Deep stretch for hip flexors and front body, especially from sitting a lot. ✅ Better posture • Encourages an upright spine and strong alignment. ✅ Boosts energy & focus • The upright, powerful shape can improve mental focus and confidence. ✅ Flexibility • Stretches calves, ankles, and upp

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⚙️ Rules in Asana: Examples & Best Practices