Body, Mobility & Posture

Parivrtta Jānu��īrṣāsana (left leg) combines a lateral fold over the extended left leg with a rightward thoracic rotation that opens the che...

Jānuśīrṣāsana (left leg) is a beginner seated forward bend that stretches the left hamstrings and lengthens the spine by folding over the ex...

Tree Pose on the right foot (Vṛkṣāsana) builds single-leg stability and hip awareness. A foundational beginner balance, perfect after Mounta...

Apānāsana (both legs) draws both knees into the chest to lengthen the lumbar spine and mobilize the hips — a calming beginner pose for any p...

Warrior II (right leg forward) builds lower-body strength and hip mobility in a wide open-hip stance. A foundational beginner pose for stand...

Ear Pressure Pose (Karṇapīḍāsana) folds bent knees beside the ears in a deep spinal flexion inversion, entered from Plow Pose.

Upward Bow Pose (Ūrdhva Dhanurāsana) is an advanced backbend that opens the entire front body — chest, hip flexors, and shoulders — while th...

Kūrmāsana (Tortoise Pose) is an advanced seated forward fold that slides the arms under the thighs to stretch the hamstrings, groins, and po...

Advanced Extended Left Hand to Big Toe Pose opens the left leg fully to the side in a demanding standing balance that builds hamstring lengt...

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...