Poses

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.

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

A standing balance pose where you stand on one leg with the other foot pressed against your ankle, calf, or inner thigh.

Trikonasana

A wide-legged standing pose where you tilt sideways over the front leg, one hand down and one arm up, to stretch the leg...

Arm and shoulder focus

Poses that build arm and shoulder strength.

Purvottanasana

Seated with hands behind, lift hips to tabletop.

Urdhva Mukha Svanasana

A backbend with straight arms where only your hands and the tops of your feet touch the floor, and your thighs lift off...

Virabhadrasana flow

Warrior I to II to Reverse Warrior.

Virabhadrasana I

A standing lunge with the back foot turned out and arms overhead that strengthens the legs and stretches the front of th...

Virabhadrasana II

A wide standing pose with the front knee bent and the arms reaching out at shoulder height, used to build leg strength a...

Virabhadrasana III

An intermediate balance on one leg with the torso tipped forward and the other leg lifted behind you, body reaching towa...

Urdhva Dhanurasana

An advanced backbend where you lie on your back and press up onto your hands and feet, lifting your whole body into an a...

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.

Pawanmuktasana

A pose lying on your back where you hug one or both knees toward your chest, gently stretching the lower back and the ba...

Wrist circles

Stretching and circling the wrists.