Poses

Surya Namaskar

Classic flowing sequence honoring the sun.

Surya Namaskar A

Basic sun salutation with forward fold and half-lift.

Surya Namaskar B

Sun A with Chair and Warrior I added.

Supta Padangusthasana

On back, hold big toe and extend leg.

Supta Matsyendrasana

Lying twist with knees to one side.

Setu Bandhasana

Bridge with block under sacrum.

Bharmanasana

On hands and knees, spine neutral.

Parighasana

From tabletop, thread one arm under body.

Eka Pada Adho Mukha Svanasana

Downward dog with one leg lifted.

Padangusthasana

Squatting with heels lifted, balancing on toes.

Travel sequence

Minimal-equipment practice for travel.

Vrksasana

Standing balance on one leg, other foot on calf or thigh.

Trikonasana

Standing with legs wide, reach to floor and open torso.

Arm and shoulder focus

Poses that build arm and shoulder strength.

Urdhva Mukha Svanasana

Chest forward, hands on floor, legs extended behind.

Purvottanasana

Seated with hands behind, lift hips to tabletop.

Virabhadrasana flow

Warrior I to II to Reverse Warrior.

Virabhadrasana I

Standing lunge with arms raised overhead.

Virabhadrasana II

Wide stance with arms extended, front knee bent.

Virabhadrasana III

Balancing on one leg with torso and back leg parallel to floor.

Urdhva Dhanurasana

Full backbend from floor, hands and feet down.

Upavistha Konasana

Legs wide, fold forward.

Prasarita Padottanasana

Standing with legs wide, fold forward.

Camatkarasana

From downward dog, lift one leg and open chest to side.