All 91 Practices

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Surya Namaskar

सूर्य नमस्कार

Sun Salutation — a complete 12-posture flowing sequence. Surya Namaskar addresses the whole body systematically, building heat, strength, and flexibility. It is the single most comprehensive practice in the yoga system.

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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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Virabhadrasana II

वीरभद्रासन II

Warrior II — a powerful standing pose that builds stamina, strength, and concentration. Opens hips and chest while building heat and cultivating mental fortitude.

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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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Prasarita Padottanasana

प्रसारित पादोत्तानासन

Wide-Legged Forward Fold — offers the benefits of an inversion without the demands of Sirsasana. Stretches the inner legs and spine, stimulates digestion, and calms the brain.

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Sukhasana

सुखासन

Easy Pose — the classic seated meditation posture. Opens the hips gently and provides the stable, upright seat required for pranayama and meditation practice.

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Paschimottanasana

पश्चिमोत्तानासन

Seated Forward Bend — a deeply calming forward fold that stretches the entire back body from heels to crown. Traditionally said to stoke the digestive fire and calm the nervous system.

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Janu Sirsasana

जानु शीर्षासन

Head-to-Knee Pose — a one-sided forward bend that stretches one side of the body at a time, toning the liver and spleen and helping regulate blood sugar. Gentler than Paschimottanasana for those with tight hamstrings.

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Baddha Konasana

बद्ध कोणासन

Bound Angle Pose — a hip-opening posture that stimulates the reproductive and pelvic organs. The "cobbler pose" — named for the position in which cobblers sit. Excellent for menstrual health and sciatica.

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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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Malasana

मालासन

Garland Pose (Squat) — opens the hips, groin, and lower back while stimulating digestion. The natural human resting posture found in most traditional cultures — largely lost to chair-sitting.

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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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Supta Baddha Konasana

सुप्त बद्ध कोणासन

Reclined Bound Angle Pose — opens hips and groin while the whole body surrenders to gravity. Excellent for hormonal balance, menstrual discomfort, and stress relief.

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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.

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AsanaAdvanced

Chakrasana

चक्रासन

Wheel Pose (Upward Bow) — the most complete backbend, opening the front of the body from ankles to throat. Stimulates the nervous system, reverses spinal compression, and is classically associated with rejuvenation and vitality.

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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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Purvottanasana

पूर्वोत्तानासन

Upward Plank — a counter-pose to Paschimottanasana. Stretches the front body, strengthens the arms and wrists, and opens the chest. The name means "intense stretch of the east" — the front of the body.

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Yoga Mudrasana

योग मुद्रासन

Symbol of Yoga Pose — a seated forward bend from cross-legged position with hands clasped behind the back. Opens the posterior shoulders, rounds the spine, and is traditionally used to redirect prana inward.

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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.