Body, Mobility & Posture
Gentle, evidence-informed movement and guidance, gathered under one pillar.
Ease Into Practice With a Full-Body Beginner Yoga Sequence
Mat unrolled, not sure what comes next? A full-body beginner yoga sequence works the whole body and gives you a safe place to start.
Read the cornerstone →All in this pillar
Bikram Triangle Pose (Right) builds deep right-leg strength while opening the left side body and rotating the thoracic spine - all with the...
Bridge Pose on Elbows opens the chest and thoracic spine with forearm support - a beginner-friendly backbend that's easier on the wrists and...
Parivrtta Jānuśīrṣāsana (right leg) pairs a lateral fold over the extended right leg with a deep thoracic rotation toward the left - a chall...
Jānuśīrṣāsana (right leg) folds you over one extended leg at a time, stretching the hamstrings and lengthening the spine in this beginner se...
Floating the right leg to the side with no support, Advanced Extended Right Hand to Big Toe Pose puts hip stability, hamstring length, and b...
Garland Pose (Mālāsana) is a deep squat that opens the hips, stretches the groin, and mobilizes the ankles - accessible for beginners with s...
A reclined backbend from Hero Pose that arches the spine, lifts the chest, and deeply stretches the front body. Intermediate level.
A beginner standing forward fold with palms on the sacrum - teaches proper hip-hinge mechanics and stretches the hamstrings and lower back.
Easy Crow Pose (Bakāsana variation) is the most accessible arm balance in yoga - knees resting low on the upper arms near the elbows, spine...
Cow Face Pose (right leg, left arm up) stacks the knees for a deep hip stretch while binding opposite arms behind the back to open both shou...