Body, Mobility & Posture

Warrior I (right leg bent) builds quad and glute strength while opening the back hip flexor. A key beginner standing pose for all sequences.

Four-Limbed Staff Pose (Catvāri Daṇḍāsana) builds full-body pressing strength and scapular stability — a cornerstone of every vinyasa flow.

Table Pose (Catuspadāsana) is the essential four-point kneeling shape that teaches neutral spine and shoulder stability for beginners.

Mountain Pose (Tāḍāsana) is the foundational standing pose that trains whole-body postural alignment, balanced weight distribution, and upri...

Right Triangle Pose (Trikoṇāsana, right side) is a foundational standing posture that stretches the hamstrings and side body while building...

Śavāsana (Corpse Pose) closes your practice with full-body stillness, letting muscles decompress and breath return to its natural rhythm.

Upward-Facing Dog Pose (Ūrdhva Mukha Śvānāsana) lifts the entire front body off the mat in a full prone backbend, building spinal strength a...

Chair Pose (Utkaṭāsana) is a standing squat that builds lower-body strength, core stability, and shoulder endurance in one heat-building sha...

Bridge Pose (Setu Bandha Sarvāṅgāsana) is a beginner backbend that strengthens the glutes and spine while stretching the hip flexors and che...

Cat Pose (Mārjārāsana) is a beginner kneeling shape that rounds the spine on an exhale, engaging the core and mobilizing the back from tailb...