01
Mountain Pose
Tadasana
Begin here
Darlene’s Tip
Feel all four corners of each foot. Stand tall without becoming stiff, and let your shoulders soften away from your ears.
Guidance for every body
Pose & Pause
with Darlene
Simple guidance for every body, at every level. Whether this is your first time on a mat or part of a lifelong practice, take what supports you and leave the rest.
You never have to force a pose. Curiosity, kindness and a steady breath are always enough.
Darlene’s caring guidance
Twelve places to begin—or begin again.
Explore each posture at your own pace. Use a wall, chair, block or blanket whenever it helps you feel steady and supported.
02
Chair Pose
Utkatasana
Strength & balance
Darlene’s Tip
Send your hips back as though a chair is behind you. Keep your neck long, your chest easy and your breath moving.
03
Downward-Facing Dog
Adho Mukha Svanasana
Whole-body reset
Darlene’s Tip
A soft bend in the knees is welcome. Prioritize a long spine over straight legs, and press the floor gently away.
04
Child’s Pose
Balasana
Rest & reconnect
Darlene’s Tip
Let your knees widen to make room for your breath. If your forehead does not reach the mat, support it with a block or folded blanket.
05
Cat Pose
Marjaryasana
Spinal mobility
Darlene’s Tip
Move from your tailbone through the crown of your head. Round slowly and let your exhale guide the shape.
06
Cow Pose
Bitilasana
Open & breathe
Darlene’s Tip
Lift the chest gently rather than collapsing the low back. Keep your neck long and your shoulders broad.
07
Warrior I
Virabhadrasana I
Steady strength
Darlene’s Tip
Shorten your stance whenever you need more stability. Ground the back foot and let the front knee track toward the toes.
08
Warrior II
Virabhadrasana II
Focus & confidence
Darlene’s Tip
Relax your shoulders, reach through both hands and keep your front knee aligned above the ankle—not drifting inward.
09
Tree Pose
Vrksasana
Balance & presence
Darlene’s Tip
Place your foot below or above the standing knee, never directly on it. A wall or chair is a smart and welcome support.
10
Triangle Pose
Trikonasana
Length & openness
Darlene’s Tip
Rest your lower hand wherever it lands comfortably. Think about lengthening both sides of your waist before reaching farther.
11
Cobra Pose
Bhujangasana
Gentle backbend
Darlene’s Tip
Keep the lift small and spacious. Draw the elbows toward your ribs and use your back—not a hard push through the hands.
12
Bridge Pose
Setu Bandha Sarvangasana
Support & strength
Darlene’s Tip
Keep your knees tracking forward and your neck completely still. Lift only as high as your breath and back feel comfortable.
Listen to your body.
These images are general educational guidance, not medical advice. Move within a comfortable range, avoid sharp pain, and ask Darlene about modifications whenever you need them. If you have an injury, health concern or are pregnant, consult an appropriate healthcare professional before beginning a new practice.
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Practice with support
Questions are always welcome.
Darlene is happy to help beginners feel comfortable, offer options for changing bodies and injuries, or help experienced students find a kinder approach.