Adho Mukha Svanasana
.
Downward-Facing Dog
.
Hamstrings, calves, shoulders, and back
.
Start on hands and knees, lift hips, and stretch legs
. <>Avoid if you have wrist or shoulder issues.
Tadasana
.
Mountain Pose
.
Quadriceps, hamstrings, and calves
.
Stand tall with feet together and arms at sides
. <>Keep posture upright and balanced. <>Be cautious if you have lower back pain.
Virabhadrasana I
.
Warrior I Pose
.
Hip flexors, quadriceps, and shoulders
.
Step one foot back, bend front knee, and raise arms
. <>Avoid if you have knee or hip problems.
Virabhadrasana II
.
Warrior II Pose
.
Groin, hips, and shoulders
.
Stand with feet wide, turn one foot out, and stretch arms
. <>Be mindful of knee alignment and back posture.
Uttanasana
.
Forward Bend Pose
.
Hamstrings and lower back
.
Stand with feet hip-width apart, bend forward and touch the floor
. <>Avoid if you have lower back or hamstring injuries.
Bhujangasana
.
Cobra Pose
.
Abdominals, chest, and shoulders
.
Lie face down, press hands into the floor, and lift chest
. <>Avoid if you have wrist or back issues.
Dhanurasana
.
Bow Pose
.
Abs, chest, quadriceps, and back
.
Lie on stomach, grab ankles, and lift chest and legs
. <>Avoid if you have back or neck issues.
Setu Bandhasana
.
Bridge Pose
.
Glutes, lower back, and chest
.
Lie on your back, bend knees, and lift hips
. <>Avoid if you have neck or back problems.
Ardha Matsyendrasana
.
Half Lord of the Fishes Pose
.
Spine, shoulders, and hips
.
Sit, twist body to one side with one leg bent
. <>Keep spine straight and avoid twisting too deeply.
Salamba Sarvangasana
.
Shoulder Stand
.
Shoulders, neck, and spine
.
Lie on back, lift legs and torso with support on shoulders
. <>Avoid if you have neck or shoulder problems.
Halasana
.
Plow Pose
.
Shoulders, back, and hamstrings
.
Lie on back, lift legs over head and touch the floor
. <>Be cautious if you have neck or lower back issues.
Paschimottanasana
.
Seated Forward Bend Pose
.
Hamstrings and lower back
.
Sit with legs extended, bend forward to touch feet
. <>Be cautious with lower back issues.
Trikonasana
.
Triangle Pose
.
Hamstrings, hips, and shoulders
.
Stand with legs wide, extend arms and bend to one side
. <>Be mindful of knee alignment.
Ardha Chandrasana
.
Half Moon Pose
.
Hamstrings, hips, and back
.
From Triangle Pose, lift one leg and arm, balancing on the other leg
. <>Avoid if you have balance issues.
Vrikshasana
.
Tree Pose
.
Hips and legs
.
Stand on one leg, place the other foot on the inner thigh, and raise arms
. <>Be cautious with balance and knee issues.
Bakasana
.
Crane Pose
.
Arms, shoulders, and core
.
From a squat position, place hands on the floor and lift legs
. <>Avoid if you have wrist or shoulder problems.
Navasana
.
Boat Pose
.
Abs, hip flexors, and back
.
Sit on the floor, lift legs and torso into a V shape
. <>Keep back straight and avoid if you have lower back issues.
Balasana
.
Child Pose
.
Hips, lower back, and shoulders
.
Sit on heels, extend arms forward, and lower forehead to the floor
. <>Avoid if you have knee or ankle injuries.
Utkatasana
.
Chair Pose
.
Quads, hamstrings, and back
.
Stand with feet together, bend knees as if sitting in a chair
. <>Be cautious with knee or back issues.
Viparita Karani
.
Legs-Up-the-Wall Pose
.
Legs, lower back, and hamstrings
.
Lie on back with legs extended up a wall
. <>Keep the lower back supported and avoid if you have hamstring issues.
Setu Bandhasana
.
Bridge Pose
.
Glutes, lower back, and chest
.
Lie on your back, bend knees, and lift hips
. <>Be cautious with neck and back issues.
Dandasana
.
Staff Pose
.
Back, legs, and core
.
Sit with legs extended and arms at sides
. <>Engage core and avoid if you have lower back issues.
Chaturanga Dandasana
.
Four-Limbed Staff Pose
.
Arms, shoulders, and core
.
From plank position, lower body with elbows bent
. <>Be careful with shoulder and wrist injuries.
Ujjayi Pranayama
.
Victorious Breath
.
.
Focus on deep breathing through the nose with slight throat constriction
. <> .
Kapalabhati Pranayama
.
Skull Shining Breath
.
.
Perform rapid exhalations through the nose with passive inhalation
. <> .
Bhramari Pranayama
.
Bumblebee Breath
.
.
Inhale deeply and produce a humming sound while exhaling
. <> .
Sukhasana
.
Ease Pose
.
Hips, back, and knees
.
Sit cross-legged with hands on knees
. <>Maintain a straight spine and avoid if you have knee issues.
Matsyasana
.
Fish Pose
.
Chest, neck, and back
.
Lie on back, lift chest, and place crown of head on floor
. <>Avoid if you have neck or back problems.
Dandasana
.
Staff Pose
.
Back, legs, and core
.
Sit with legs extended and arms at sides
. <>Engage core and avoid if you have lower back issues.
Puppy Pose
.
Anahatasana
.
Shoulders, chest, and back
.
Start on hands and knees, walk hands forward and lower chest
. <>Avoid if you have shoulder issues.
Halasana
.
Plow Pose
.
Shoulders, back, and hamstrings
.
Lie on back, lift legs over head and touch the floor
. <>Be cautious if you have neck or lower back issues.
Kakasana
.
Crow Pose
.
Arms, shoulders, and core
.
From a squat, place hands on the floor, lift feet, and balance
. <>Be cautious with wrist and shoulder issues.
Ardha Baddha Padmottanasana
.
Half Bound Lotus Forward Bend Pose
.
Hips, hamstrings, and back
.
Sit in bound lotus pose and fold forward
. <>Be cautious with knee and hip issues.
Garudasana
.
Eagle Pose
.
Hips, shoulders, and legs
.
Stand on one leg, wrap the other leg around it, and extend arms
. <>Be cautious with knee and shoulder issues.
Eka Pada Rajakapotasana
.
One-Legged King Pigeon Pose
.
Hips, quadriceps, and back
.
From downward dog, bring one leg forward and extend the other back
. <>Be cautious with hip and knee issues.
Uttitha Trikonasana
.
Extended Triangle Pose
.
Hamstrings, hips, and back
.
Stand with legs wide, extend arms, and bend to one side
. <>Be mindful of knee alignment.
Utthita Parsvakonasana
.
Extended Side Angle Pose
.
Hips, thighs, and back
.
From Warrior II, bend front knee, place forearm on thigh, and extend top arm
. <>Be cautious with knee and shoulder issues.
Utthita Hasta Padangusthasana
.
Extended Hand-to-Big-Toe Pose
.
Hamstrings, hips, and lower back
.
Stand on one leg, extend the other leg forward and hold the toe
. <>Be cautious with balance and hamstring flexibility.
Parivrtta Trikonasana
.
Revolved Triangle Pose
.
Hips, hamstrings, and back
.
From Triangle Pose, twist torso to one side and place hand on the floor
. <>Be cautious with balance and flexibility.
Parivrtta Parsvakonasana
.
Revolved Side Angle Pose
.
Hips, thighs, and back
.
From Side Angle Pose, twist torso to one side and place hands together
. <>Avoid if you have balance issues.
Savasana
.
Corpse Pose
.
Relaxation
.
Lie on your back with arms at sides and legs extended
. <>Focus on relaxation and avoid if you have discomfort lying flat.
Makarasana
.
Crocodile Pose
.
Hips, lower back, and shoulders
.
Lie on your stomach with arms extended in front and legs apart
. <>Be cautious with neck and shoulder issues.
Tittibhasana
.
Firefly Pose
.
Arms, shoulders, and core
.
From a squat position, place hands on the floor, lift legs, and balance
. <>Be cautious with wrist and shoulder issues.
Chakrasana
.
Wheel Pose
.
Chest, shoulders, and back
.
Lie on back, place hands near shoulders, and lift hips and chest
. <>Be cautious with back and shoulder issues.
Ardha Pincha Mayurasana
.
Dolphin Pose
.
Shoulders, arms, and legs
.
Start on hands and knees, lift hips, and press forearms into the floor
. <>Avoid if you have shoulder issues.
Eka Pada Bakasana
.
One-Legged Crane Pose
.
Arms, shoulders, and core
.
From a squat position, place hands on the floor, lift one leg, and balance
. <>Be cautious with wrist and shoulder issues.
Krounchasana
.
Heron Pose
.
Hamstrings, quadriceps, and back
.
Sit with one leg extended, bend the other leg, and extend arms forward to hold the foot
. <>Be cautious with hamstring and back flexibility.
Chaturanga Dandasana
.
Four-Limbed Staff Pose
.
Arms, shoulders, and core
.
From plank position, lower body with elbows bent
. <>Be careful with shoulder and wrist injuries.
Anjaneyasana
.
Low Lunge Pose
.
Hip flexors, quadriceps, and back
.
From a high lunge, lower back knee to the floor and lift torso
. <>Be cautious with knee and hip issues.
Prasarita Padottanasana
.
Wide-Leg Forward Bend Pose
.
Hamstrings, lower back, and hips
.
Stand with legs wide and fold forward
. <>Keep the back straight and avoid if you have lower back pain.
Baddha Konasana
.
Bound Angle Pose
.
Hips, inner thighs, and lower back
.
Sit with soles of feet together and knees bent out to sides
. <>Be cautious with knee and hip issues.
Ardha Matsyendrasana
.
Half Lord of the Fishes Pose
.
Spine, shoulders, and hips
.
Sit, twist body to one side with one leg bent
. <>Keep spine straight and avoid twisting too deeply.
Halasana
.
Plow Pose
.
Shoulders, back, and hamstrings
.
Lie on back, lift legs over head and touch the floor
. <>Be cautious if you have neck or lower back issues.
Kakasana
.
Crow Pose
.
Arms, shoulders, and core
.
From a squat, place hands on the floor, lift feet, and balance
. <>Be cautious with wrist and shoulder issues.
Eka Pada Rajakapotasana
.
One-Legged King Pigeon Pose
.
Hips, quadriceps, and back
.
From downward dog, bring one leg forward and extend the other back
. <>Be cautious with hip and knee issues.
Baddha Konasana
.
Bound Angle Pose
.
Hips, inner thighs, and lower back
.
Sit with soles of feet together and knees bent out to sides
. <>Be cautious with knee and hip issues.
Anahatasana
.
Puppy Pose
.
Shoulders, chest, and back
.
Start on hands and knees, walk hands forward and lower chest
. <>Avoid if you have shoulder issues.
Chaturanga Dandasana
.
Four-Limbed Staff Pose
.
Arms, shoulders, and core
.
From plank position, lower body with elbows bent
. <>Be careful with shoulder and wrist injuries.
Ardha Chandrasana
.
Half Moon Pose
.
Hamstrings, hips, and back
.
From Triangle Pose, lift one leg and arm, balancing on the other leg
. <>Avoid if you have balance issues.
Dandasana
.
Staff Pose
.
Back, legs, and core
.
Sit with legs extended and arms at sides
. <>Engage core and avoid if you have lower back issues.
Paschimottanasana
.
Seated Forward Bend Pose
.
Hamstrings and lower back
.
Sit with legs extended, bend forward to touch feet
. <>Be cautious with lower back issues.
Garudasana
.
Eagle Pose
.
Hips, shoulders, and legs
.
Stand on one leg, wrap the other leg around it, and extend arms
. <>Be cautious with knee and shoulder issues.
Kakasana
.
Crow Pose
.
Arms, shoulders, and core
.
From a squat, place hands on the floor, lift feet, and balance
. <>Be cautious with wrist and shoulder issues.
Tittibhasana
.
Firefly Pose
.
Arms, shoulders, and core
.
From a squat position, place hands on the floor, lift legs, and balance
. <>Be cautious with wrist and shoulder issues.
Parivrtta Trikonasana
.
Revolved Triangle Pose
.
Hips, hamstrings, and back
.
From Triangle Pose, twist torso to one side and place hand on the floor
. <>Be cautious with balance and flexibility.
Parivrtta Parsvakonasana
.
Revolved Side Angle Pose
.
Hips, thighs, and back
.
From Side Angle Pose, twist torso to one side and place hands together
. <>Avoid if you have balance issues.
Sukhasana
.
Ease Pose
.
Hips, back, and knees
.
Sit cross-legged with hands on knees
. <>Maintain a straight spine and avoid if you have knee issues.
Makarasana
.
Crocodile Pose
.
Hips, lower back, and shoulders
.
Lie on your stomach with arms extended in front and legs apart
. <>Be cautious with neck and shoulder issues.
Krounchasana
.
Heron Pose
.
Hamstrings, quadriceps, and back
.
Sit with one leg extended, bend the other leg, and extend arms forward to hold the foot
. <>Be cautious with hamstring and back flexibility.
Savasana
.
Corpse Pose
.
Relaxation
.
Lie on your back with arms at sides and legs extended
. <>Focus on relaxation and avoid if you have discomfort lying flat.
Anjaneyasana
.
Low Lunge Pose
.
Hip flexors, quadriceps, and back
.
From a high lunge, lower back knee to the floor and lift torso
. <>Be cautious with knee and hip issues.
Prasarita Padottanasana
.
Wide-Leg Forward Bend Pose
.
Hamstrings, lower back, and hips
.
Stand with legs wide and fold forward
. <>Keep the back straight and avoid if you have lower back pain.
Utkatasana
.
Chair Pose
.
Quads, hamstrings, and back
.
Stand with feet together, bend knees as if sitting in a chair
. <>Be cautious with knee or back issues.
Bakasana
.
Crane Pose
.
Arms, shoulders, and core
.
From a squat position, place hands on the floor, lift legs, and balance
. <>Be cautious with wrist and shoulder issues.
Utkatasana
.
Chair Pose
.
Quads, hamstrings, and back
.
Stand with feet together, bend knees as if sitting in a chair
. <>Be cautious with knee or back issues.
Adho Mukha Svanasana
.
Downward-Facing Dog
.
Hamstrings, calves, shoulders, and back
.
Start on hands and knees, lift hips, and stretch legs
. <>Avoid if you have wrist or shoulder issues.
Savasana
.
Corpse Pose
.
Relaxation
.
Lie on your back with arms at sides and legs extended
. <>Focus on relaxation and avoid if you have discomfort lying flat.
Vrikshasana
.
Tree Pose
.
Hips and legs
.
Stand on one leg, place the other foot on the inner thigh, and raise arms
. <>Be cautious with balance and knee issues.
Chakrasana
.
Wheel Pose
.
Chest, shoulders, and back
.
Lie on back, place hands near shoulders, and lift hips and chest
. <>Be cautious with back and shoulder issues.
Krounchasana
.
Heron Pose
.
Hamstrings, quadriceps, and back
.
Sit with one leg extended, bend the other leg, and extend arms forward to hold the foot
. <>Be cautious with hamstring and back flexibility.
Eka Pada Rajakapotasana
.
One-Legged King Pigeon Pose
.
Hips, quadriceps, and back
.
From downward dog, bring one leg forward and extend the other back
. <>Be cautious with hip and knee issues.
Ardha Matsyendrasana
.
Half Lord of the Fishes Pose
.
Spine, shoulders, and hips
.
Sit, twist body to one side with one leg bent
. <>Keep spine straight and avoid twisting too deeply.
Utthita Hasta Padangusthasana
.
Extended Hand-to-Big-Toe Pose
.
Hamstrings, hips, and lower back
.
Stand on one leg, extend the other leg forward and hold the toe
. <>Be cautious with balance and hamstring flexibility.
Parivrtta Parsvakonasana
.
Revolved Side Angle Pose
.
Hips, thighs, and back
.
From Side Angle Pose, twist torso to one side and place hands together
. <>Avoid if you have balance issues.
Vasisthasana
.
Side Plank Pose
.
Arms, shoulders, and core
.
From plank position, shift weight to one hand and side of one foot, and lift the other arm
. <>Be cautious with wrist and shoulder issues.
Baddha Konasana
.
Bound Angle Pose
.
Hips, inner thighs, and lower back
.
Sit with soles of feet together and knees bent out to sides
. <>Be cautious with knee and hip issues.
Uttitha Trikonasana
.
Extended Triangle Pose
.
Hamstrings, hips, and back
.
Stand with legs wide, extend arms, and bend to one side
. <>Be mindful of knee alignment.
Ardha Baddha Padmottanasana
.
Half Bound Lotus Forward Bend Pose
.
Hips, hamstrings, and back
.
Sit in bound lotus pose and fold forward
. <>Be cautious with knee and hip issues.
Kakasana
.
Crow Pose
.
Arms, shoulders, and core
.
From a squat, place hands on the floor, lift feet, and balance
. <>Be cautious with wrist and shoulder issues.
Utthita Parsvakonasana
.
Extended Side Angle Pose
.
Hips, thighs, and back
.
From Warrior II, bend front knee, place forearm on thigh, and extend top arm
. <>Be cautious with knee and shoulder issues.
Navasana
.
Boat Pose
.
Abs, hip flexors, and back
.
Sit on the floor, lift legs and torso into a V shape
. <>Keep back straight and avoid if you have lower back issues.
Viparita Karani
.
Legs-Up-the-Wall Pose
.
Legs, lower back, and hamstrings
.
Lie on back with legs extended up a wall
. <>Keep the lower back supported and avoid if you have hamstring issues.
Matsyasana
.
Fish Pose
.
Chest, neck, and back
.
Lie on back, lift chest, and place crown of head on floor
. <>Avoid if you have neck or back problems.
Uttanasana
.
Forward Bend Pose
.
Hamstrings and lower back
.
Stand with feet hip-width apart, bend forward and touch the floor
. <>Avoid if you have lower back or hamstring injuries.
Ujjayi Pranayama
.
Victorious Breath
.
.
Focus on deep breathing through the nose with slight throat constriction
. <> .
Kapalabhati Pranayama
.
Skull Shining Breath
.
.
Perform rapid exhalations through the nose with passive inhalation
. <> .
Bhramari Pranayama
.
Bumblebee Breath
.
.
Inhale deeply and produce a humming sound while exhaling
. <> .
Bakasana
.
Crane Pose
.
Arms, shoulders, and core
.
From a squat position, place hands on the floor, lift legs, and balance
. <>Be cautious with wrist and shoulder issues.
📄
