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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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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Virabhadrasana III

वीरभद्रासन III

Warrior III — a single-leg balance that demands total-body integration. Builds strength in the standing leg, core, and back while developing the concentration and proprioception that support spinal health.

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Utkatasana

उत्कटासन

Chair Pose — a deep squat position that builds heat, strengthens the lower body, and stimulates the heart. The sustained demand on the quadriceps and glutes makes this an efficient posture for weight management.

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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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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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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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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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Navasana

नावासन

Boat Pose — a core-strengthening posture that builds abdominal and lower back strength, stimulates the kidneys and intestines, and improves digestion. The definitive posture for building solar plexus (Manipura) fire.

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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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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.