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Half Boat Pose (Ardha Nāvāsana) builds deep core and hip-flexor strength in a low, sustained hover - a step below High Boat and a genuine te...

High Boat Pose (Pūrṇa Nāvāsana) balances you on your sitting bones in a V-shape, building core strength and hip-flexor endurance.

Uttānāsana folds the torso over straight legs to stretch the full back body. A foundational pose for beginners and a reset for all levels.

Cow Pose (Bitilāsana) is a beginner kneeling backbend that extends the spine, opens the chest, and warms the body in sync with the breath.

Baddha Koṇāsana brings the soles together to open the inner thighs and hips. A beginner-friendly seated pose that suits both active flows an...

Warrior III on the left foot builds single-leg stability, posterior-chain strength, and whole-body coordination as you balance on the left f...

Balancing your entire body on two bent arms, Crane Pose (Bakāsana) is a foundational arm balance where your knees rest on your upper arms fo...

Lord of the Dance Pose (Left) is an advanced standing backbend balancing on the right foot while the left leg extends high behind you.

Cobra Pose (Bhujaṅgāsana) is a beginner backbend that lifts the chest using spinal strength, stretching the front body and building back-mus...

Bow Pose (Dhanurāsana) shapes the body into a backbend arc, stretching the front body and strengthening the entire spine. Intermediate level...