"Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom."
-The Buddha

1. Child’s Pose (Balasana)

Benefits: This pose is great to start and end your yoga workout with. This pose helps to release neck, shoulder, and upper back tension.How To: In order to begin your Child's Pose, you must first kneel on the floor and sit back on your heels. Begin your breathing from the center of your chest. Bend forward and relax into the stretch. This whole pose should put you at ease and steady your breathing. You can either rest your chest on your thighs or you can spread your knees out to the sides of your mat. Keeping your feet together no matter where you place your knees, and lower your torso towards the ground. Your arms can either be stretched out in front of you or reaching backwards.

2. Extended Puppy Pose (Uttana Shishosana)

Benefits: This pose can help calm your mind, as well as help to lengthen the spine, releasing all the tension in your back.

How To: This pose is one of my favorite poses. Begin on your hands and knees in a tabletop position. This is a neutral position. You'll want to have your knees under your hips and your hands under your shoulders. Keeping your legs as they are, slowly walk your hands forward. You want to stretch out your spine until your chest is about an inch or so away from the floor. It's okay to rest your chest on the ground in this pose. Honor and listen to your body and do what's best for you. Breathing into your spine will help to lengthen your back out. This stretch will really help to get all that tightness out of your back.

3. Seated Forward Bend (Paschimottanasan)

Benefits: This pose can help to calm the mind, it also helps to reduce headaches, and lower blood pressure.

How To: You'll want to start your forward bend by sitting up straight with your legs stretched out in front of you. You'll want to keep your spine straight, this is very important. You'll also want to keep your feet flexed which will ensure that your legs are always engaged. Let out your breath, lean forward, and grab onto your big toes, if you can reach. Do not force yourself down, always honor and listen to your body and what it can do. With practice you will be able to reach your feet with ease.

4. Tree Pose (Vrikasana)

Benefits: This pose can help improve your physical balance and by helping to create physical balance, it can help bring mental and emotional balance as well.

How To: You'll want to start your tree pose by standing at the front of your mat with your feet planted together. Once you have found your balance, push that balance into your left foot and slowly fold your right knee. Legs can be interchanged. The sole of your right foot can be placed either on your calf, for beginners, or on your inner thigh, for a more advance tree pose. But you never want to place your foot on your knee. This can cause pain and discomfort later on. Once you have found your balance, bring your hands together in front of your heart. From there, lift your heart and bring your hands above your head, creating branches.

5. Corpse Pose (Savasana)

Benefits: This pose allows you to fully relax. It helps to slow down your breathing and helps to decrease blood pressure.

How to: Begin this Corpse Pose by lying flat on your back. This pose is a great pose to begin or end your session with. Put your arms and legs out beside you, keep your palms up and allow the feet to relax to the sides. You can even slowly roll your head from side to side to help and relax your spine. Make sure you focus on relaxing into the pose and be mindful of your breathing.