Tagged: Beginners

A supine spinal twist with both knees dropping right - beginner-friendly and ideal at the end of practice to rotate the spine and stretch th...

Knees, Chest and Chin Pose (Aṣṭāṅga Namaskāra) places eight body points on the mat, opening the chest and introducing gentle thoracic extens...

Kneeling with shins flat and hands resting on thighs, Virasana (Hero Pose) stretches the quadriceps and trains an upright spine, making it a...

Half Cobra (Ardha Bhujaṅgāsana) is a gentle prone backbend with forearms grounded - ideal for beginners building spinal strength and thoraci...

Diamond Pose (Vajrāsana) is an upright kneeling seat that stretches the quads and ankles while building the spinal alignment needed for medi...

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...

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...

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