Poses

Adho Mukha Vrksasana

Inversion balancing on hands.

Ananda Balasana

A pose on your back with the knees drawn toward the armpits and the hands holding the feet that stretches the inner thig...

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

An intermediate Warrior I variation where you clasp your hands behind you and fold your chest inside the front knee, str...

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

A resting pose where you lie on your back with your legs extended up a wall, giving a gentle stretch to the backs of the...

Utthan Pristhasana

Low lunge with forearms to floor.

Salabhasana

A face-down backbend where you lift your chest, arms, and legs a few inches off the mat to work the muscles along the ba...

Padmasana

An advanced cross-legged seat with each foot resting on the opposite thigh. It needs very open hips and can strain the k...

Spine care

Poses that protect and strengthen the low back.

Anjaneyasana

A kneeling lunge with the back knee on the mat that stretches the hip flexors at the front of the back hip.

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.