Poses

Natarajasana

Standing, one leg lifted behind, hand to foot.

Simhasana

Seated with one leg bent in front, one behind.

Office yoga

Short stretches at the desk.

Twists and gentle core

Poses that support digestion.

Ardha Pincha Mayurasana

Forearms on floor, hips up, like downward dog.

Fire Log

Same as Fire Log; deep outer hip stretch.

Agnistambhasana prep

One ankle on opposite knee, sitting tall.

Transition

Step one foot forward from downward dog.

Adho Mukha Svanasana

Inverted V shape with hands and feet on the mat.

Garudasana

Standing with arms and legs wrapped.

Evening sequence

Gentle sequence to prepare for sleep.

Utthita Parsvakonasana

Wide stance, front knee bent, arm to floor or block.

Sucirandhrasana

On back, one ankle on opposite knee.

Sucirandhrasana

Same as Eye of the Needle.

Agnistambhasana

Seated with legs stacked, shins parallel.

Matsyasana

Lying on back, chest lifted, crown toward floor.

Stretch focus

Poses that increase range of motion.

Pincha Mayurasana

Inversion on forearms.

Mandukasana

On hands and knees, knees wide, feet in line.

Malasana

Deep squat with feet close, arms inside knees.

Parighasana

Kneeling with one leg extended, side bend.

Utkata Konasana

Wide squat with knees bent, arms in goalpost.

Ardha Matsyendrasana

Seated twist with one foot outside opposite knee.

Ardha Chandrasana

Balancing on one leg with torso and other leg horizontal.