Poses

Parivrtta Janu Sirsasana

Seated with one leg extended, twist toward leg.

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

Sitting with legs extended, folding forward.

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

Plank on one hand, body rotated to side.

Supta Kapotasana

Reclined pigeon on back.

Salamba Bhujangasana

Forearms on floor, chest lifted.

Standing roll

Standing, roll down and up vertebra by vertebra.

Agnistambhasana

Fire log; legs stacked.

Dandasana

Seated with legs extended, spine tall.

Uttanasana

Standing with fold from hips.

Urdhva Prasarita Eka Padasana

Standing on one leg, other leg lifted.

Calming practice

Poses and breath to reduce stress.