Tadasana

Foundations

Standing tall with feet grounded, tailbone heavy and crown lifting, breathing evenly to set posture for the practice.

Sukhasana

Foundations

Cross-legged seat with the sit bones grounded and spine stacked, hands resting on the knees for centering breath.

Virasana

Foundations

Kneeling with the seat between the heels, spine long, opening the quadriceps and ankles.

Vajrasana

Foundations

Kneeling with the hips on the heels, a calm upright seat used for breathwork.

Balasana

Foundations

Knees wide, hips back to the heels and arms long, releasing the low back and letting the breath widen the ribs.

Uttana Shishosana

Foundations

Hips over the knees with the chest melting toward the mat, opening the shoulders and upper back.

Marjaryasana-Bitilasana

Foundations

On all fours, arching and rounding the spine with the breath to mobilise every segment.

Parsva Balasana

Foundations

From all fours, sliding one arm under the body to twist the thoracic spine and release the shoulder.

Dandayamana Bharmanasana

Foundations

Opposite arm and leg extended from all fours, holding a long steady line from fingertips to heel.

Adho Mukha Svanasana

Foundations

Inverted V-shape with hips high, spine long and heels reaching down, lengthening the whole back line.

Urdhva Mukha Svanasana

Foundations

Chest lifted with straight arms and thighs off the mat, opening the front body without crunching the low back.

Bhujangasana

Foundations

Prone with hands under the shoulders, lifting the chest through back strength with the elbows hugging in.

Salamba Bhujangasana

Foundations

Forearms down and chest lifted in a gentle sustained backbend that decompresses the low back.

Uttanasana

Foundations

Hinging from the hips with soft knees, letting the head hang heavy to release the hamstrings and neck.

Ardha Uttanasana

Foundations

Flat back with fingertips on the shins, lengthening the spine between folds.

Utkatasana

Foundations

Knees bent deeply with the weight in the heels and arms alongside the ears, building leg and core endurance.

Surya Namaskar A

Foundations

A linked breath-to-movement sequence from mountain through fold, plank, chaturanga, upward dog and downward dog.

Surya Namaskar B

Foundations

The longer salutation adding chair pose and warrior I on each side to build heat.

Phalakasana

Foundations

One long line from crown to heels with the shoulders over the wrists and the belly drawn in.

Chaturanga Dandasana

Foundations

Lowering halfway with the elbows tracking back and hugging the ribs, keeping the shoulders above elbow height.

Virabhadrasana I

Standing

Front knee bent over the ankle, back foot angled down, hips squaring forward and arms lifting overhead.

Virabhadrasana II

Standing

Wide stance with the front knee bent, arms extended front and back and the gaze over the front hand.

Viparita Virabhadrasana

Standing

From warrior II, the front arm arcs overhead while the back hand slides down the leg for a long side line.

Utthita Parsvakonasana

Standing

Front forearm on the thigh or hand to the floor with the top arm reaching over the ear in one diagonal.

Trikonasana

Standing

Straight legs with the torso hinging sideways, bottom hand low and top arm reaching to the sky.

Parivrtta Trikonasana

Standing

A short stance twist with the opposite hand outside the front foot, hips level and chest rotating open.

Parivrtta Parsvakonasana

Standing

Deep lunge with the opposite elbow hooked outside the front knee, spiralling from the ribs.

Prasarita Padottanasana

Standing

Feet wide and parallel, folding from the hips with the crown reaching toward the mat.

Parsvottanasana

Standing

Short stance with square hips, folding over the straight front leg with a long spine.

Parsvottanasana (baddha)

Standing

Pyramid pose with reverse prayer hands behind the back, opening the chest and wrists.

Anjaneyasana

Standing

High lunge with the back heel lifted and arms overhead, sinking the hips to open the hip flexors.

Ashta Chandrasana

Standing

Back knee down, hips settling forward and chest lifting for a gentle hip flexor release.

Parivrtta Anjaneyasana

Standing

Prayer hands twisting over the front thigh with the back leg strong and the hips level.

Virabhadrasana III

Standing

Balancing on one leg with the torso and back leg parallel to the floor in one long line.

Baddha Virabhadrasana

Standing

Warrior I with clasped hands behind the back, folding inside the front leg and lifting the arms.

Utkata Konasana

Standing

Wide turned-out squat with the knees tracking over the toes and elbows bent at shoulder height.

Ardha Chandrasana (standing)

Standing

Feet together, arms overhead, arcing to one side with even length through both waists.

Parivrtta Utkatasana

Standing

Chair pose with the elbow hooked outside the opposite thigh, knees staying level.

Utkata Konasana Vinyasa

Standing

Pulsing in and out of the wide squat with breath, adding arm sweeps for heat.

Utthita Tadasana

Standing

Wide stance with arms extended, grounding through the feet and broadening the chest.

Parighasana

Standing

Kneeling with one leg extended sideways, arcing over the straight leg to open the side body.

Utkata Eka Pada

Standing

Ankle crossed over the opposite thigh in a one-legged chair, opening the outer hip while balancing.

Vrksasana

Balance

One foot pressed into the inner calf or thigh, hips level, hands at the heart or overhead.

Garudasana

Balance

Legs and arms double-crossed with the hips sinking, drawing everything to the midline.

Natarajasana

Balance

Standing on one leg, kicking the back foot into the hand while the chest lifts into a backbend.

Ardha Chandrasana

Balance

Balancing on one hand and one foot with the top hip stacking and the lifted leg parallel to the floor.

Parivrtta Ardha Chandrasana

Balance

Half moon with the opposite hand down and the chest twisting toward the floor, hips squared.

Utthita Hasta Padangusthasana

Balance

Holding the big toe with the leg extended forward, then opening it to the side with a steady standing leg.

Urdhva Prasarita Eka Padasana

Balance

Folding over the standing leg while the back leg lifts high, hips gradually squaring.

Dekasana

Balance

Warrior III with the arms swept back like wings, building hamstring and core stability.

Padangusthasana

Balance

Balancing on the ball of one foot in a deep squat with the other ankle on the thigh.

Virabhadrasana III (namaste)

Balance

Hands at the heart in warrior III, refining alignment without the counterweight of the arms.

Garudasana Vinyasa

Balance

Unwinding eagle legs directly into warrior III and back, testing balance in transition.

Utkatasana Vinyasa

Balance

Moving between chair and standing figure four with the breath to build hip and ankle control.

Dandayamana Dhanurasana

Balance

Kicking strongly into the hand while the opposite arm reaches forward for a deep balancing backbend.

Vinyasa

Balance

Transitioning from a level hip line into a lifted splits shape without dropping the standing leg.

Eka Pada Rajakapotasana (prep)

Hips

Front shin angled forward with the back leg long, folding over the front leg to release the outer hip.

Eka Pada Rajakapotasana

Hips

From pigeon, catching the back foot overhead for a deep hip flexor and backbend combination.

Utthan Pristhasana

Hips

Both hands inside the front foot with the hips sinking low, optionally dropping to the forearms.

Bhekasana

Hips

Knees wide with the ankles in line, sinking the hips back to open the adductors.

Baddha Konasana

Hips

Soles of the feet together, knees releasing wide and the spine long or folding forward.

Supta Baddha Konasana

Hips

Lying back with the soles together, a restorative opening for the groin and chest.

Malasana

Hips

Deep squat with the elbows pressing the knees wide and the chest lifted.

Agnistambhasana

Hips

Shins stacked one over the other, folding forward for an intense outer hip stretch.

Gomukhasana

Hips

Knees stacked with the arms bound behind the back, opening the hips and shoulders together.

Ananda Balasana

Hips

On the back holding the outer feet with the knees toward the armpits, gently rocking.

Ardha Hanumanasana

Hips

Front leg straight with the hips back over the knee, folding to lengthen the hamstring.

Hanumanasana

Hips

Front leg forward and back leg behind in a full front split with square hips and a tall spine.

Samakonasana

Hips

Legs opening wide to the sides at floor level with the pelvis neutral.

Baddha Konasana (fold)

Hips

Folding over the feet from bound angle, releasing the low back and inner thighs.

Agnistambhasana (fold)

Hips

Fire log pose with a deep forward fold, requiring open external rotators.

Mrigasana

Hips

Z-shaped seat with one shin forward and one back, twisting or folding to each side.

Supta Kapotasana

Hips

Ankle over the opposite knee on the back, drawing the legs in for a safe glute release.

Utthan Pristhasana variation

Hips

In lizard, catching the back foot to combine hip flexor and quadriceps opening.

Setu Bandha Sarvangasana

Backbends

Feet hip-width, pressing the hips up and rolling the shoulders under with the chest lifting.

Urdhva Dhanurasana

Backbends

Pressing up to a full backbend with straight arms and the chest moving over the shoulders.

Ustrasana

Backbends

Kneeling with the hips forward and hands to the heels, lifting the sternum before releasing the head.

Dhanurasana

Backbends

Prone, catching the ankles and kicking into the hands to lift the chest and thighs.

Salabhasana

Backbends

Prone with arms alongside the body, lifting the chest and legs using the whole back line.

Ardha Dhanurasana

Backbends

One-sided bow, catching a single ankle while the opposite arm reaches forward.

Matsyasana

Backbends

Chest lifting on the forearms with the head releasing back, opening the throat and front body.

Purvottanasana

Backbends

Reverse tabletop with straight legs, lifting the hips high and opening the shoulders.

Ardha Purvottanasana

Backbends

Hands and feet down with the hips lifted level, a gentler front-body opener.

Laghu Vajrasana

Backbends

From camel, lowering the crown to the mat with the thighs staying vertical.

Eka Pada Urdhva Dhanurasana

Backbends

Full wheel with one leg lifted, requiring even shoulder and hip strength.

Urdhva Dhanurasana prep

Backbends

Standing with the hips forward, arcing back with control toward the mat under supervision.

Vinyasa

Backbends

Cycling between the two backbends with the breath to warm the spine progressively.

Yin backbend

Backbends

Moving from forearms to straight arms in a passive hold to open the lumbar curve slowly.

Setu Bandha (supported)

Backbends

A block under the sacrum for a restorative passive chest and hip opener.

Camatkarasana

Backbends

From side plank, flipping the chest open with the top foot behind and the arm arcing overhead.

Kapotasana variation

Backbends

In pigeon, catching the back foot with both hands and drawing the head toward it.

Ustrasana variation

Backbends

Toes tucked to raise the heels, making the backbend accessible while keeping the chest lifted.

Ardha Matsyendrasana

Twists

One foot crossed over the opposite thigh, rotating from the base of the spine upward.

Paripurna Matsyendrasana

Twists

The bound version of the seated twist with the arms wrapping behind the back.

Supta Matsyendrasana

Twists

Knees dropping to one side on the back with the opposite shoulder heavy and the gaze away.

Parivrtta Utkatasana

Twists

Twisting from a deep chair with prayer hands, keeping the knees in line.

Parivrtta Anjaneyasana (baddha)

Twists

Twisted lunge with the arms binding under the front thigh and behind the back.

Marichyasana C

Twists

One knee bent up with the elbow outside it, rotating with the opposite hand behind.

Bharadvajasana

Twists

A gentle seated twist from a side-sitting position, safe for most spines.

Parivrtta Janu Sirsasana

Twists

Side bending and rotating over a straight leg while the chest opens skyward.

Parivrtta Anjaneyasana

Twists

Long lunge with hands at the heart and the elbow crossing the thigh.

Parsva Balasana

Twists

Shoulder and temple resting down while the top arm sweeps to open the chest.

Parivrtta Prasarita

Twists

Folding wide and reaching one hand to the opposite foot with the other arm high.

Parivrtta Adho Mukha Svanasana

Twists

Reaching one hand to the opposite ankle in downward dog for a supported twist.

Paschimottanasana

Forward folds

Legs long, hinging from the hips over the thighs with a lengthening spine.

Janu Sirsasana

Forward folds

One knee out to the side, folding over the straight leg with both sit bones grounded.

Upavistha Konasana

Forward folds

Legs wide with the kneecaps up, walking the hands forward to fold from the hips.

Dandasana

Forward folds

Seated with straight legs and an upright spine, the foundation for all seated work.

Kurmasana

Forward folds

Arms threaded under the legs in a deep wide fold with the chest to the floor.

Karnapidasana

Forward folds

From plough, bending the knees beside the ears in a deep compact fold.

Yin Paschimottanasana

Forward folds

A passive rounded fold over straight legs held for several minutes with soft breath.

Ardha Baddha Padma Paschimottanasana

Forward folds

One foot in half lotus with the arm binding behind, folding over the straight leg.

Triang Mukhaikapada Paschimottanasana

Forward folds

One leg folded back beside the hip, folding over the extended leg with level hips.

Navasana

Forward folds

Balancing on the sit bones with the legs lifted and the chest broad, holding a V-shape.

Ardha Navasana

Forward folds

Shins parallel to the floor with the spine long, the accessible entry to boat.

Parsva Upavistha Konasana

Forward folds

Reaching over one straight leg with the top arm arcing overhead.

Vasisthasana

Core & arm balances

Stacked on one hand and the outer foot with the hips lifted and the top arm reaching up.

Makara Adho Mukha Svanasana

Core & arm balances

Elbows under the shoulders in a straight line, ribs knitted and glutes engaged.

Ardha Pincha Mayurasana

Core & arm balances

Downward dog on the forearms, building the shoulder strength needed for inversions.

Bakasana

Core & arm balances

Knees on the upper arms with the gaze forward and the feet lifting to balance on the hands.

Parsva Bakasana

Core & arm balances

Twisting the knees onto one upper arm and floating the feet up in a lateral balance.

Bakasana (straight arms)

Core & arm balances

The straight-arm version of crow with the hips high over the shoulders.

Astavakrasana

Core & arm balances

Legs crossed around one arm and extended to the side while balancing on both hands.

Tittibhasana

Core & arm balances

Legs draped over the arms and extended straight forward with the hips lifted.

Eka Pada Galavasana

Core & arm balances

Figure-four legs hooked on one arm with the back leg extending long behind.

Parsva Bhuja Dandasana

Core & arm balances

A twisted arm balance with one foot hooked over the opposite arm and the other leg extended.

Mayurasana

Core & arm balances

Elbows into the belly with the body hovering parallel to the floor.

Tolasana

Core & arm balances

Lifting the crossed legs and hips off the floor with straight arms from a lotus seat.

Chaturanga Dandasana

Core & arm balances

A static low hold with the elbows at ninety degrees, training pushing strength.

Vinyasa

Core & arm balances

From downward dog, drawing the knee to the nose in plank and pressing back, repeated with breath.

Vinyasa

Core & arm balances

Rolling from plank into side plank on each side with a strong stable midline.

Navasana Vinyasa

Core & arm balances

Lowering the legs and shoulders toward the floor and lifting back to boat with control.

Core hold

Core & arm balances

Low back pressed down with arms and legs long, holding a stable hollow shape.

Dynamic Ardha Pincha

Core & arm balances

Rocking the shoulders past the elbows and back in a forearm plank for inversion prep.

Viparita Karani

Inversions

Legs resting vertically against a wall for a calming restorative inversion.

Salamba Sarvangasana

Inversions

Body vertical over the shoulders with the hands supporting the back and the neck protected.

Halasana

Inversions

From shoulder stand, lowering the feet overhead to the floor with a long spine.

Sirsasana

Inversions

Forearms and crown grounded with the legs lifting to vertical and the shoulders active.

Mukta Hasta Sirsasana

Inversions

Hands and crown forming a tripod with the knees on the arms before extending up.

Pincha Mayurasana

Inversions

Balancing on the forearms with the body stacked vertically and the ribs knitted.

Adho Mukha Vrksasana

Inversions

Full arm balance with straight arms, active shoulders and a long stacked line.

Handstand prep

Inversions

Small controlled hops from downward dog to build shoulder stacking and confidence.

Sirsasana prep

Inversions

Legs walking up the wall to find the vertical line safely with strong forearms.

Vrschikasana

Inversions

Forearm stand with the knees bending and the feet reaching toward the head.

Transition

Inversions

Lowering from forearm stand into a controlled arm balance to train eccentric strength.

Savasana

Restorative

Lying fully supported with the body soft, integrating the practice in stillness.

Balasana (bolster)

Restorative

Torso resting on a bolster with the head turned, held for several minutes of slow breathing.

Supta Matsyendrasana (supported)

Restorative

Knees supported to one side for a passive spinal release.

Matsyasana (supported)

Restorative

A block or bolster along the spine to open the chest passively.

Bananasana

Restorative

Lying in a long side arc to release the whole lateral line and ribs.

Anahatasana

Restorative

Hips high with the chest melting toward the floor, held long for shoulder release.

Yin pigeon

Restorative

A passive long-hold pigeon with the torso draped over the front leg.

Supta Padangusthasana

Restorative

One leg lifted with a strap, keeping both hips grounded and the neck soft.

Semi-supine

Restorative

Knees bent with the feet planted, letting the low back settle and the breath slow.

Dhyana

Restorative

A still upright seat with soft eyes, following the natural rhythm of the breath.

Nadi Shodhana

Restorative

Seated breathwork alternating the nostrils to balance and calm the nervous system.

Ujjayi Pranayama

Restorative

A soft constriction at the throat creating an audible steady breath through the practice.

Bhastrika

Restorative

Forceful equal inhales and exhales through the nose to energise, seated tall.

Kapalabhati

Restorative

Sharp abdominal exhales with passive inhales, done in short rounds.

Yoga Nidra

Restorative

Guided rotation of awareness through the body while lying completely still.

Supta Baddha Konasana

Restorative

Hands on the belly and chest, feeling the breath while the hips open passively.

Pavanamuktasana

Restorative

Knees hugged to the chest to release the low back and settle the belly.

Griva Sanchalana

Restorative

Slow seated ear-to-shoulder and half-circle movements to release neck tension.

Mobility series

Restorative

Circling the wrists and shoulders between poses to protect the joints in weight-bearing.

Namaste

Restorative

Hands at the heart in an easy seat, taking three closing breaths to end the class.