Poses

Ankle mobility

Circling the ankles.

Spine focus

Poses that support spinal health.

Balance sequence

Poses that build balance and concentration.

Supine and seated

Very gentle poses on bed or couch.

Navasana

Balancing on sit bones with legs and arms lifted.

Baddha Konasana

Seated with soles together, knees dropped.

Dhanurasana

On belly, grasp ankles and lift.

Setu Bandhasana

Backbend from supine, hips lifted.

Setu to Urdhva Dhanurasana

Lift from bridge to full wheel.

Ustrasana

Kneeling, reach back to hold heels, chest lifted.

Marjariasana

Tabletop with spine rounded toward ceiling.

Marjariasana

Gentle spine warm-up alternating between arch and round.

Utkatasana

Squat with arms raised, as if sitting in a chair.

Chair yoga

Poses using a chair for support.

Balasana

Resting pose with knees under hips, forehead to floor.

Bhujangasana

Backbend from the floor, chest forward and up.

Savasana variation

On back with knees bent, feet flat.

Chandra Namaskar variation

Gentle, cooling poses to wind down.

Core focus

Poses that target the core.

Savasana

Resting on back, arms and legs relaxed.

Savasana

Savasana with bolster under knees.

Bitilasana

Tabletop with belly dropping, chest forward.

Anjaneyasana

High lunge with arms raised overhead.

Bakasana

Hands on floor, knees on upper arms, feet lift.