1. Mountain pose (Tadasana)Stand with you feet hip distance apart. Anchor your feet to the ground, put a slight bend in your knees. Engage your abs, by tilting your pelvis forward slightly (pretend you are zipping up a tight pair of jeans). Roll your shoulders back and down, so your shoulder blades are flat against your back. Breathe in and out throw your nose. Hold pose as long as you like.
This pose is easy to do anywhere and is great for centering and grounding yourself.
2. Downward Facing Dog (Adho Mukha Svasana)
Start on your hands and knees, both hip distance apart. Tuck your toes under and slowly raise your butt up to the sky. Spread your fingers out wide (starfish hands) and put equal weight into each fingertip to take pressure off your wrist. Push down into the earth with your hands and heels, as you send your butt to the back of the room. Your body should be in an upside down V, with your head hanging loose and soft. Breathe in the pose for as long as you like.
This is a great pose to stretch your hamstrings (the muscles in the backs of your legs), good to do after sitting for long periods of time.
3. Cat/Cow (Marjariasana) Start again on your hands and knees, hip and shoulder distance apart. As you breathe in, slowly arch your back, like a cat, tucking your tail bone in dropping your head and shoulders down.
Then as you breathe out, drop your belly to the flower in a fluid motion, push your butt up to the sky, stick your chest out, and raise your head up to the ceiling. Flow through these movements with breath, as quickly or as slowly as you like.
This is a great flow for improved digestion.
4. Child's pose (Balasana)
Start on your hands and knees. Spread your knees apart as far as you like. Slowly drop your butt back on your heels and place your forehead on the mat (or your hands, or block). As you hold this posture, breathe into your back, releasing any tension or tightness. Picture your heart melting towards the floor.
This pose is a great rest during your practice, and a hip releaser.
5. Corpse pose (Savasana)
This is how most yoga practices end, and that's why I love yoga. Lie on your back, arms out to the side, palms up, legs apart and feet turned out to where they are comfortable. Press the back of your head to the floor, and tuck your shoulders under you. Let your muscles release and hold as long as you like. Breathe deep and and through your nose.
This pose helps with relaxation and is a great way to honor your body and allow it to reap the benefits of your practice.