Zen Zone Task Cards Plus
Mountain Pose
Tadasana
01
Foundation
Instructions
Stand tall with feet together.
Relax your shoulders down.
Arms at sides, palms forward.
Lift through the crown of your head.
Breathe steadily and deeply.
Focus: Stability
Tree Pose
Vrksasana
02
Balance
Instructions
Find a still point to focus on.
Shift weight to one leg.
Place other foot on inner calf.
Bring hands to your heart or high.
Stay steady like a rooted tree.
Focus: Focus
Downward Dog
Adho Mukha Svanasana
03
Strength
Instructions
Start on hands and knees.
Lift your hips high to the sky.
Press heels toward the floor.
Keep arms and back long.
Relax your neck and head.
Focus: Energy
Warrior II
Virabhadrasana II
04
Power
Instructions
Step feet wide, arms at shoulders.
Turn right toes out, bend knee.
Keep back leg straight and strong.
Look over your front hand.
Feel stable and brave.
Focus: Confidence
Cobra Pose
Bhujangasana
05
Backbend
Instructions
Lie on your belly, palms down.
Gently push through your hands.
Lift your chest off the mat.
Keep elbows close to your body.
Look forward and smile.
Focus: Heart
Cat Pose
Marjaryasana
06
Flexibility
Instructions
Start on hands and knees.
Arch your back up like a cat.
Tuck your chin toward chest.
Push the mat away firmly.
Feel the stretch in your back.
Focus: Spine
Child's Pose
Balasana
07
Rest
Instructions
Kneel and sit on your heels.
Fold forward over your lap.
Rest your forehead on the floor.
Relax your arms and shoulders.
Enjoy the quiet and stillness.
Focus: Calm
Triangle Pose
Trikonasana
08
Stretching
Instructions
Step feet wide. Turn one foot out.
Reach down to your ankle.
Reach other hand to the sky.
Keep both legs straight.
Look up and feel the stretch.
Focus: Expansion
Butterfly Pose
Baddha Konasana
09
Opening
Instructions
Sit tall with feet together.
Let your knees fall open wide.
Hold your feet or ankles.
Gently flutter your knees.
Keep your spine long.
Focus: Hips
Boat Pose
Navasana
10
Balance
Instructions
Sit and lean back slightly.
Lift your feet off the floor.
Reach arms forward past knees.
Balance on your sit-bones.
Keep your chest lifted.
Focus: Core