Mountain Pose
Mountain pose — also known as tadasana — is the first of the standing poses, and it trains every single muscle to help the body come into alignment. Mountain pose shows us the finer points of alignment, including just how foundational it is to a yoga practice.

Triangle Pose
Hips play a big role in motion and the balance of body posture. They are centrally located and are connected to the lowest part of the spine. With such a close connection between hips and spine, it’s no wonder that 80% of people get back pain! A correctly done triangle pose — or trikonasana — will reintroduce you to your hip joints and get them mobile again.

Extended Side Angle Pose
Because it stretches the flank, and does so while challenging your balance, extended side angle pose — or parsvokonasana — lengthens the spine and counters poor posture.

Standing Forward Bend
The standing forward bend — or uttanasana — provides a great opportunity to stretch your hamstrings, and release yourself from any flat low back posture you might have. This will restore and preserve your spinal curves, and protect your disks. Standing forward bend will also help you develop awareness of your alignment as it requires you to be acutely aware of your positioning.