All 91 Practices

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Tadasana

ताड़ासन

Mountain Pose — the foundation of all standing poses. Teaches the body to stand with active alertness, improving posture, balance, and the foundational alignment carried through all other asanas.

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Trikonasana

त्रिकोणासन

Triangle Pose — a full-body stretch that improves flexibility in the hips and spine, strengthens the legs, and stimulates digestion. Its open, expansive shape counteracts desk-work posture.

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Virabhadrasana I

वीरभद्रासन I

Warrior I — a powerful standing pose combining a deep hip flexor stretch with an upward arm extension. Builds stamina, opens the chest, and cultivates the inner warrior quality of focused determination.

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Uttanasana

उत्तानासन

Standing Forward Fold — a gentle inversion that decompresses the spine, releases hamstrings, and calms the mind by increasing blood flow to the brain.

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Padahastasana

पादहस्तासन

Hand-to-Foot Pose — a deeper variation of Uttanasana where the hands are placed beneath the feet. The added weight of the hands pressing into the feet provides a unique feedback that deepens the spinal decompression and hamstring release.

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Garudasana

गरुड़ासन

Eagle Pose — a complex standing balance that squeezes and releases the shoulder and hip joints, improving circulation to the smaller joints. One of the best postures for sciatica and shoulder tension.

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Vajrasana

वज्रासन

Thunderbolt Pose — the only asana that can be performed immediately after eating. Sitting in Vajrasana for 5–10 minutes after meals significantly improves digestion and nutrient absorption.

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Dandasana

दण्डासन

Staff Pose — the seated equivalent of Tadasana. Sitting with both legs extended requires active engagement of the core, back, and legs, making it a fundamental posture for spinal alignment.

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Gomukhasana

गोमुखासन

Cow-Face Pose — a deep hip and shoulder opener performed simultaneously. One of the most effective postures for the outer hip (piriformis) and for releasing chronic shoulder tension.

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Ardha Matsyendrasana

अर्ध मत्स्येन्द्रासन

Half Lord of the Fishes — a powerful spinal twist that wrings out the abdominal organs, stimulates digestion, and releases tension along the entire spine.

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Vakrasana

वक्रासन

Simple Twist — a gentler seated twist suitable for beginners. Provides many of the benefits of Ardha Matsyendrasana with less demand on hip flexibility.

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Balasana

बालासन

Child's Pose — the ultimate resting posture. Gently stretches the hips, thighs, and lower back while calming the nervous system. A refuge whenever rest is needed during practice.

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Pawanmuktasana

पवनमुक्तासन

Wind-Relieving Pose — a supine posture that compresses the ascending and descending colon, facilitating the release of trapped gas, stimulating peristalsis, and relieving constipation. The primary asana for the Naval Correction Programme.

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Supta Matsyendrasana

सुप्त मत्स्येन्द्रासन

Supine Spinal Twist — a completely supported spinal rotation performed lying down. Produces all the digestive and spinal benefits of a seated twist while allowing complete muscular relaxation.

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Bhujangasana

भुजंगासन

Cobra Pose — a gentle backbend that strengthens the spine and opens the chest. Counteracts forward collapse from desk work and is one of the safest backbends for beginners.

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Shalabhasana

शलभासन

Locust Pose — a prone backbend that powerfully strengthens the entire posterior chain — lower back, glutes, and hamstrings. One of the best postures for lower back rehabilitation when performed correctly.

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Dhanurasana

धनुरासन

Bow Pose — a deep backbend that massages the abdominal organs and naval centre while opening the chest. One of the key postures in the Naval Correction Programme.

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Ustrasana

उष्ट्रासन

Camel Pose — a deep backbend that powerfully opens the chest, stretches the hip flexors, and strengthens the back. One of the most effective counter-poses to prolonged sitting.

Setu Bandha Sarvangasana

सेतु बंध सर्वांगासन

Bridge Pose — strengthens the back, opens the chest, and gently stimulates the thyroid. Useful as both an active strength-builder and a restorative posture (supported on a block).

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Halasana

हलासन

Plough Pose — an inversion where legs extend over the head toward the floor. Provides an intense stretch to the entire posterior chain, stimulates the thyroid, and is one of the most effective postures for spinal elongation.

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Makarasana

मकरासन

Crocodile Pose — a deeply restorative prone posture that allows the spine to decompress fully while belly breathing is deepened. The natural resting position during prone practice and the primary posture for asthma management.

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Shashankasana

शशांकासन

Hare/Rabbit Pose — a kneeling forward fold that provides a deep stretch to the back, shoulders, and hips. Often used as a restorative counter-pose after deep backbends. Known as the 'pose of the moon.'

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Adho Mukha Svanasana

अधोमुख श्वानासन

Downward-Facing Dog — one of the most recognised yoga postures and an excellent full-body stretch. Both a resting pose and an active posture that builds strength and flexibility simultaneously.