Poses

Adho Mukha Vrksasana

Inversion balancing on hands.

Ananda Balasana

On back, hold feet and draw knees toward armpits.

Flow

Transition from Happy Baby to a reclined twist.

Janu Sirsasana

One leg extended, one bent, fold forward.

Neck and shoulder release

Poses that may ease tension headaches.

Sirsasana

Inversion with crown of head and forearms on floor.

Virasana

Kneeling with sit bones between heels.

Ashtanga Namaskar

Back knee off floor, front knee bent, arms overhead.

Hip mobility

Standing or supine hip circles.

Hip focus

Sequence targeting the hips.

Baddha Virabhadrasana

Warrior I with arms behind, folding forward.

Apanasana

On back, hug one or both knees.

Knee care

Poses adapted to protect the knees.

Viparita Karani variation

Legs resting on seat of chair.

Viparita Karani

Lying on back with legs resting vertically on wall.

Utthan Pristhasana

Low lunge with forearms to floor.

Salabhasana

Lying on belly, lift chest and legs.

Padmasana

Seated with legs crossed, feet on opposite thighs.

Spine care

Poses that protect and strengthen the low back.

Anjaneyasana

Knee down back leg, front foot forward, arms up.

Leg and hip focus

Poses that build leg and glute strength.

Transition

From lunge, rotate back heel down for Warrior I.

Marichyasana

Seated twist with one knee bent.

Restorative and gentle

Poses that support comfort during menstruation.