Yoga Foundations Starter Kit

Weekly Alignment Cues & Course Bonuses

Tadasana (Mountain Pose) is the alignment blueprint for all standing postures.

Feet hip-width apart; use your bones to guide alignment.

Stack joints: ankles under knees, knees under hips, head over heart over hips.

Maintain a neutral, long spine with the tailbone lengthening gently.

Ground through the feet, rise through the crown of the head.

Engage the lower belly and activate the core.

Keep arms strong and active, shoulders soft.

In Crescent Lunge, hips face forward.

In Warrior II and Triangle, hips open to the side.

In Warrior I, hips won't square fully—aim to square the ribs instead.

Be calm and steady—alert, but relaxed.

Week 2: Seated Postures + Breath Awareness

Ground through the sit bones and lengthen the spine.

Align head over heart over hips.

Use breath to initiate movement, rather than simply breathing while moving.

Engage the core gently and lengthen the tailbone.

Stack joints for stability and ease.

Keep hands active to support the wrists.

Maintain smooth, steady breathing throughout.

Create an even arc through the spine—avoid crunching in the neck or lower back.

Focus on the thoracic spine—think heart opening, not back bending.

Use the legs for stability: press down to lift up.

Hug outer hips in and keep thighs parallel.

Lengthen the tailbone to create space in the lower back.

Roll shoulder blades down and back, and hug elbows in when applicable.

Gently engage the core for support—enough to feel stable without restricting breath.

Active, not excessive—support without tension.

Ground through the sitting bones with a neutral pelvis.

Keep the spine long as you fold—chest moves forward in active folds.

Allow a gentle rounding in passive folds.

Protect the knees—always pain free movement.

Come only as far as your body allows without forcing or compromising alignment.