Poses

Parivrtta Trikonasana

Triangle with twist, hand to floor or block.

Parivrtta Upavistha Konasana

Wide-legged fold with twist.

Savasana

Final resting pose; corpse pose.

Tolasana

Lotus or cross-legged, hands beside hips, lift.

Vrschikasana

Forearm stand with backbend.

Vrschikasana

Forearm balance with backbend, feet toward head.

Paschimottanasana

A seated stretch where you hinge forward from the hips over extended legs to stretch the hamstrings and the back of the...

Ardha Matsyendrasana variation

Simple seated twist.

Upavistha Konasana

Sitting with legs wide apart.

Gentle and accessible

Poses adapted for older adults.

Gomukhasana legs

Seated with legs stacked, knees aligned.

Shoulder circles

Rolling shoulders forward and back.

Sarvangasana

Inversion with shoulders on floor, legs vertical.

Parsva Bakasana

Twisted arm balance with knees to one arm.

Vasisthasana

An intermediate pose where you balance on one hand and the side of one foot, body in a straight line, to build strength...

Supta Kapotasana

Reclined pigeon on back.

Salamba Bhujangasana

A gentle backbend lying face down and propped on your forearms, with your elbows under your shoulders and your chest lif...

Standing roll

Standing, roll down and up vertebra by vertebra.

Agnistambhasana

Fire log; legs stacked.

Dandasana

Seated with legs extended, spine tall.

Uttanasana

A standing pose where you hinge forward from the hips and let your head and arms hang, stretching the hamstrings and cal...

Urdhva Prasarita Eka Padasana

Standing on one leg, other leg lifted.

Calming practice

Poses and breath to reduce stress.

Surya Namaskar

Classic flowing sequence honoring the sun.