Final Answer:
1. Mountain Pose: Stand tall with feet hip-width apart arms by your sides.
2. Plank: Start in a push-up position keeping a straight line from head to heels.
3. Warrior I: Step one foot back rotate hips forward and extend arms overhead.
4. Downward Dog: Form an inverted V-shape pressing palms and heels into the floor.
5. Chair Pose: Sit back into an imaginary chair arms extended overhead.
6. Tree Pose: Balance on one leg, placing the sole of the other foot on the inner thigh or calf.
7. Cobra Pose: Lie on your stomach lift chest while keeping hips on the ground.
8. Child's Pose: Kneel sit back on heels and extend arms forward on the floor.
9. Warrior II: Extend arms parallel to the floor facing in opposite directions.
10. Bridge Pose: Lie on your back bend knees and lift hips toward the ceiling.
Step-by-step explanation:
In group exercise, mastering fundamental postures is crucial for a safe and effective workout. Mountain Pose (_1_) serves as a foundational standing position, emphasizing proper alignment from head to toe. The cue here involves maintaining a neutral spine and engaging core muscles. Moving to Plank (_2_) the alignment cue stresses the importance of a straight line from head to heels, ensuring optimal core engagement and preventing sagging or arching. Transitioning into Warrior I (_3_) the alignment cue includes hip rotation towards the front foot and elongating the spine, creating a strong and stable stance.
Downward Dog (_4_) focuses on an inverted V-shape where palms and heels press into the floor elongating the spine and actively engaging the shoulders. Chair Pose (_5_) challenges participants to sit back, aligning the knees over the ankles while lifting the chest. Tree Pose (_6_) emphasizes balance and alignment by grounding through one leg and placing the sole of the opposite foot on the inner thigh or calf. Cobra Pose (_7_) involves lifting the chest while keeping the hips grounded promoting a gentle backbend and elongation of the spine. Child's Pose (_8_) provides a resting position with the cue to sit back on heels extending arms forward for a gentle stretch. Warrior II (_9_) demands arms to extend parallel to the floor, emphasizing a strong, open chest and proper hip alignment. Lastly Bridge Pose (_10_) involves lifting the hips towards the ceiling, engaging the glutes and core, with the cue to maintain a straight line from shoulders to knees. These alignment cues ensure participants perform each posture with precision promoting both safety and effectiveness in group exercise sessions.