Six foundational asanas. Start with three, hold them well, add the rest later.
The reference posture. Feet rooted, spine long, shoulders soft. Everything standing is measured against it.
One foot to the inner calf or thigh, never the knee. Balance is trained by falling and returning.
A gentle backbend led by the sternum, not the neck. Elbows stay soft and close to the ribs.
Caution: Skip in late pregnancy or with an acute back injury.
The classical seat for meditation. Half lotus or simple cross-legged is fine for years.
Caution: Never force the knees. Build hip mobility first.
Length along both sides of the torso matters more than how low the hand goes.
The hardest pose, because nothing is happening. It is where the practice is absorbed.
Reading about a pose is not the same as being corrected in one.