Poses

Eka Pada Rajakapotasana variation

King pigeon with top foot grasped.

Chandra Namaskar

Cooling sequence honoring the moon.

Morning sequence

Energizing sequence for the start of the day.

Tadasana

Standing tall with feet together, arms at sides.

Upper body release

Poses to release neck and shoulder tension.

Neck circles

Gentle circles or tilts of the neck.

Parsva Balasana

From tabletop, thread one arm under chest.

Eka Pada Rajakapotasana

Deep hip opener with backbend option.

Mayurasana

Forearms on floor, body horizontal, legs lifted.

Eka Pada Rajakapotasana

One leg bent in front, back leg extended behind.

Kumbhakasana

Hold body straight from head to heels, arms extended.

Chaturanga Dandasana

Lower from plank with elbows hugging.

Postpartum yoga

Gentle sequence for after birth.

Uttana Shishosana

Arms extended forward, hips over knees, chest toward floor.

Parsvottanasana

Standing with one foot forward, fold over front leg.

Short practice

Condensed full-body flow.

Uttanasana variation

Standing forward fold with bent knees and sway.

Supta Baddha Konasana

On back with soles together, knees dropped.

Supta Matsyendrasana

Lying twist.

Supta Matsyendrasana

On back, drop both knees to one side.

Purvottanasana

Hands and feet on floor, hips lifted, chest up.

Viparita Virabhadrasana

From Warrior II, back hand to back leg, front arm up.

Jathara Parivartanasana

On back, drop both knees to one side.

Parivrtta Utkatasana

Chair pose with twist.