The body is stretched upward like a palm tree.

Standing Pose

Relaxed standing pose

• Improves posture and balance.
• Strengthens thighs, knees, and ankles.
• Relieves sciatica.
• Increases awareness and steadiness.

• Low blood pressure
• Insomnia

• Stand with feet together, arms at sides.
• Inhale, raise arms and interlock fingers.
• Stretch upward, rise onto toes.
• Hold, breathe deeply; exhale and release.

Imitating the steadiness of a tree.

Standing Balance

Switch to other leg

• Improves concentration and emotional balance.
• Strengthens legs, hips, and core.

• Vertigo
• Migraine

• Stand on one leg, place foot above/below knee.
• Join palms at chest or overhead.
• Hold gaze steady, then switch sides.

Body shape resembles a triangle.

Standing Side Stretch

Reverse Triangle

• Strengthens legs, knees, ankles, arms.
• Expands chest and shoulders.
• Relieves backache.

• Low BP
• Neck problems

• Stand wide-legged, one foot turned out.
• Stretch arms, bend sideways, touch shin/floor.
• Hold, breathe, repeat opposite side.

Forward bend holding feet or placing hands under them.

Standing Forward Bend

Bhujangasana

• Stretches hamstrings and spine.
• Improves digestion.

• Back injury
• High BP

• Inhale, raise arms overhead.
• Exhale, bend from hips to place hands under/next to feet.
• Hold, then rise slowly.

Chest lifted like cobra’s hood.

Prone Backbend

Child’s Pose

• Strengthens spine and opens chest.
• Improves lung capacity.

• Pregnancy
• Back injuries

• Lie prone, hands under shoulders.
• Inhale, lift chest keeping elbows close.
• Exhale, release down.

Body resembles a bow: hands as bowstring, torso and legs as arc.

Prone Backbend

Crocodile Pose

• Strengthens back, opens chest and shoulders.
• Stimulates abdominal organs.

• Heart problems
• Pregnancy

• Lie prone, bend knees and hold ankles.
• Inhale, lift chest and legs.
• Hold balance on abdomen; exhale, release.

Stretching the entire west (back) side of the body.

Seated Forward Bend

Purvottanasana

• Stretches spine and hamstrings.
• Calms mind, reduces fatigue.

• Asthma
• Back injury

• Sit with legs extended.
• Inhale, lengthen spine; exhale, fold forward from hips.
• Hold feet/ankles, breathe deeply.

Half twist named after yogi Matsyendra.

Seated Twist

Twist other side

• Increases spinal flexibility.
• Massages abdominal organs.

• Severe spine issues
• Pregnancy

• Sit, cross right foot over left thigh.
• Left elbow outside right knee, right hand behind.
• Twist right, look over shoulder.
• Hold, switch sides.

Body forms a small bridge.

Backbend

Knees-to-chest Pose

• Strengthens legs and back.
• Opens chest and shoulders.

• Neck injury
• Severe migraines

• Lie on back, knees bent.
• Press feet, lift hips and back.
• Clasp hands, stay lifted.

Body positioned like a farmer’s plough.

Inversion

Fish Pose

• Stretches spine and shoulders.
• Improves digestion, calms brain.

• Neck injury
• Pregnancy

• Lie back, lift legs overhead to floor behind head.
• Arms flat, keep neck relaxed.
• Roll back down slowly.

All parts of the body uplifted.

Inversion

Fish Pose

• Stimulates thyroid and parathyroid.
• Improves blood flow to brain.

• Neck injury
• High BP

• Lie on back, lift legs and hips vertically.
• Support back with hands.
• Feet point upward, chin tucked.

Body resembles a fish in water.

Backbend

Shoulder Stand

• Opens chest and throat.
• Relieves tension in neck and shoulders.

• Neck/back injury

• Lie back, arch chest upward.
• Top of head rests lightly on floor.
• Hands under hips or beside body.

Body resembles a locust with lifted legs.

Prone Backbend

Crocodile Pose

• Strengthens back, buttocks, and legs.
• Stimulates abdominal organs.
• Improves posture.

• Back injury
• Pregnancy

• Lie prone, arms along body.
• Inhale, lift head, chest, and legs together.
• Hold, breathe evenly; exhale, release.

Body resembles the hump of a camel.

Kneeling Backbend

Child’s Pose

• Stretches front body: chest, abdomen, and quadriceps.
• Improves spinal flexibility.
• Stimulates respiratory system.

• Lower back or neck injury
• High/low BP

• Kneel, knees hip-width apart.
• Place hands on heels, arch back, lift chest upward.
• Head drops gently back; breathe evenly.

Body forms a wheel-like arch.

Backbend

Knees-to-chest Pose

• Improves spinal flexibility and strength.
• Strengthens arms, legs, abdomen, and spine.
• Expands chest and lungs.

• Back/neck injury
• Heart problems

• Lie on back, bend knees, feet hip-width apart.
• Place palms beside head, fingers toward shoulders.
• Inhale, press into hands/feet, lift hips and chest.
• Hold; exhale, lower down gently.

Posture that helps expel intestinal gas.

Supine Pose

Relaxed supine pose

• Improves digestion and relieves gas.
• Stretches lower back and hips.

• Pregnancy
• Recent abdominal surgery

• Lie on back, bend knees to chest.
• Clasp hands over knees.
• Press thighs to abdomen; lift head to knees if comfortable.

Stillness of a corpse.

Relaxation Pose

—

• Promotes mental relaxation.
• Reduces stress, anxiety, and fatigue.
• Helps lower blood pressure.

• None significant

• Lie on back, legs slightly apart, arms by sides.
• Close eyes, breathe naturally.
• Relax from toes to head.

Firmness and steadiness like a thunderbolt.

Kneeling Pose

Stretching legs forward

• Improves digestion if done after meals.
• Strengthens back and leg muscles.

• Knee injury

• Kneel, sit back on heels.
• Hands rest on thighs.
• Spine straight, shoulders relaxed.

Thunderbolt pose performed lying back.

Kneeling Backbend

Counterstretch legs forward

• Stretches thighs, abdomen, and chest.
• Improves digestion and relieves menstrual discomfort.

• Knee/back injury
• Pregnancy

• From Vajrasana, lean back on elbows.
• Lower back to floor; arms rest overhead or on thighs.

Soles of feet joined, knees apart.

Seated Hip Opener

Staff Pose

• Opens hips and groin.
• Improves circulation to pelvic region.

• Knee injury

• Sit, join soles of feet, bring heels close.
• Hold feet, gently press knees toward floor.

Wide-legged seated bend forward.

Seated Forward Bend

Seated Backbend

• Stretches hamstrings, spine, and shoulders.
• Stimulates abdominal organs.

• Lower back injury

• Sit wide-legged.
• Inhale, lengthen spine; exhale, fold forward between legs.

Head brought toward one knee from seated position.

Seated Forward Bend

Seated Backbend

• Stretches spine, shoulders, and hamstrings.
• Stimulates liver and kidneys.

• Asthma
• Diarrhea

• Sit, extend one leg, bend the other foot to inner thigh.
• Inhale, lengthen spine; exhale, fold over extended leg.

Shape resembles the gate latch bar.

Kneeling Side Stretch

Gate Pose on opposite side

• Stretches sides of torso and spine.
• Improves flexibility of spine and waist.

• Knee injury

• Kneel, extend one leg to side, foot flat.
• Inhale, raise arms; exhale, bend toward extended leg.

Movements resembling a stretching cat and a cow.

Dynamic Spinal Movement

Neutral tabletop

• Increases spinal flexibility.
• Massages abdominal organs.

• Neck injury (keep head aligned)

• On hands and knees, inhale lifting head/tailbone (Cow).
• Exhale, round spine, tuck chin (Cat).
• Repeat slowly with breath.

Resting posture resembling a child curled up.

Restorative Forward Bend

Gentle backbend

• Relieves back and neck tension.
• Calms the mind and reduces stress.
• Gently stretches hips, thighs, and ankles.

• Knee injury
• Pregnancy (avoid deep fold)

• Kneel, sit back on heels.
• Fold forward, forehead to floor.
• Arms extended forward or alongside body.

Inverted “V” resembling a dog stretching downward.

Inversion/Forward Bend

Child’s Pose

• Strengthens arms, shoulders, and legs.
• Stretches hamstrings, calves, and spine.
• Energizes the body and calms the mind.

• Wrist injury
• High BP

• From hands and knees, lift hips up and back.
• Press heels toward floor, head between arms.
• Keep spine long, breathe evenly.

Named after Lord Hanuman’s mother, Anjani.

Lunge

Downward-Facing Dog

• Opens hips and stretches psoas muscles.
• Improves balance and core stability.
• Strengthens legs and glutes.

• Knee injury

• From Downward Dog, step one foot forward between hands.
• Lower back knee to floor.
• Raise torso and arms overhead, gaze up.

Named after warrior Virabhadra.

Standing Lunge Pose

Warrior II

• Strengthens legs, arms, and back.
• Opens hips and chest.
• Builds stamina.

• Knee or hip injury
• High BP

• Step one foot forward, bend knee 90°.
• Back leg straight, heel grounded.
• Raise arms overhead, gaze forward or up.

Another stance of warrior Virabhadra.

Standing Pose

Reverse Warrior

• Strengthens and tones legs, ankles, arms.
• Increases stamina and concentration.
• Opens chest and shoulders.

• Knee injury

• From wide stance, turn front foot out.
• Bend front knee over ankle.
• Arms parallel to floor, gaze over front hand.

Final stance of warrior Virabhadra.

Balancing Forward Bend

Standing Forward Fold

• Improves balance and posture.
• Strengthens legs, core, and back.

• Low BP
• Recent leg/back injury

• From Warrior I, lean forward lifting back leg.
• Torso and leg parallel to floor, arms forward or by sides.

Twisted balance posture representing an eagle.

Standing Balance

Mountain Pose

• Improves focus and balance.
• Stretches shoulders, hips, thighs.

• Knee injury
• Shoulder injury

• Wrap one thigh over the other, hook foot behind calf.
• Wrap arms with palms together.
• Sink hips, lift elbows, gaze ahead.

Dancing pose honoring Lord Shiva.

Standing Backbend Balance

Standing Forward Fold

• Improves balance, concentration, and poise.
• Strengthens legs and stretches shoulders, chest.

• Low BP
• Back injury

• Stand on one foot, hold other foot behind with same-side hand.
• Lift leg back and up, opposite arm forward.
• Balance with steady gaze.

Appears as if sitting on an invisible chair.

Standing Strength Pose

Mountain Pose

• Strengthens thighs, calves, and spine.
• Tones shoulders and arms.

• Insomnia
• Low BP

• From standing, inhale and sweep arms overhead.
• Exhale, bend knees as if sitting back into a chair.
• Keep spine long, weight in heels.

Cross-legged meditative pose resembling a lotus.

Seated Pose

Stretch legs forward

• Calms the mind, prepares for meditation.
• Opens hips and strengthens spine.

• Knee injury
• Hip injury

• Sit with legs extended.
• Bend one knee, place foot on opposite thigh.
• Repeat with other leg, soles upward, heels near abdomen.

Classic meditative posture used by accomplished yogis.

Seated Pose

Leg stretch

• Promotes inner calm and focus.
• Improves posture and spinal alignment.

• Knee injury

• Sit, heel of one foot against perineum.
• Other heel placed just above first, knees on ground.
• Hands on knees in mudra.

Simple cross-legged sitting posture.

Seated Pose

Forward fold

• Calms the mind and reduces stress.
• Opens hips and lengthens spine.

• Knee injury

• Sit cross-legged comfortably.
• Hands on knees, shoulders relaxed.
• Keep spine tall, gaze forward or eyes closed.

Spinal twist performed from the kneeling Vajrasana position.

Kneeling Twist

Forward bend in Vajrasana

• Improves spinal flexibility.
• Stimulates abdominal organs and digestion.

• Knee injury
• Severe spinal issues

• Sit in Vajrasana, place right hand on left thigh, left hand behind body.
• Inhale tall, exhale twist left.
• Hold, breathe, repeat other side.

Body resembles a crouching frog.

Kneeling Forward Bend

Bhujangasana

• Improves mobility of hip joints.
• Stimulates abdominal organs.
• Helps manage diabetes by massaging pancreas.

• Knee or ankle injury

• Sit in Vajrasana, knees apart.
• Fists into abdomen, bend forward placing forehead on floor.
• Hold, breathe, release slowly.

Legs and arms positioned to resemble a cow’s face.

Seated Pose

Seated Forward Bend

• Stretches shoulders, chest, arms, hips, and thighs.
• Improves posture and spinal alignment.

• Severe shoulder or knee injury

• Sit, cross knees with one stacked above the other.
• One arm overhead, the other behind, clasp hands.
• Hold, breathe, switch sides.

Named after Hanuman’s leap — full front splits.

Splits Pose

Forward bend with legs together

• Improves flexibility of hips, hamstrings, and groin.
• Strengthens thighs and spine.

• Hamstring or groin injury

• From kneeling lunge, slide front foot forward, back knee backward.
• Lower hips toward floor, keep spine upright.

Backbend in pigeon shape with hands reaching head or foot.

Hip Opener Backbend

Child’s Pose

• Opens hips and stretches thighs, groin, psoas, and abdomen.
• Improves posture and spinal flexibility.

• Knee injury
• Back injury

• From Downward Dog, bring knee forward, shin across body.
• Extend other leg back, hips square.
• Arch back, reach hands to foot overhead if possible.

All-limbs-supported inversion pose.

Inversion

Matsyasana

• Stimulates thyroid and improves circulation.
• Strengthens shoulders and arms.
• Calms the brain and relieves stress.

• Neck injury
• High blood pressure

• Lie on back, lift legs and hips vertically.
• Support lower back with hands, elbows in.
• Feet toward ceiling, chin to chest.

Inversion balancing on the head with arm support.

Inversion Balance

Child’s Pose

• Improves focus, balance, and blood supply to brain.
• Strengthens shoulders, arms, and core.

• Neck injury
• High BP
• Heart conditions

• Kneel, interlock fingers, place forearms on floor.
• Place head in hands, lift hips, walk feet in.
• Lift legs to vertical slowly, balance steadily.

Extended version of Locust Pose with arms overhead.

Prone Backbend

Child’s Pose

• Strengthens spine, glutes, hamstrings, shoulders.
• Improves posture and tones entire back.

• Back injury
• Pregnancy

• Lie prone, arms forward.
• Inhale, lift arms, chest, and legs off floor.
• Hold, exhale, release.

Twisted variation of Triangle Pose.

Standing Twist

Extended Triangle Pose

• Strengthens legs, opens chest, improves balance.
• Stimulates abdominal organs and improves digestion.

• Back injury
• Low BP

• From mountain pose, step feet wide.
• Rotate torso over front leg, opposite hand to foot.
• Other arm up, gaze to raised hand.

Twisted variation of the side angle pose.

Standing Twist Lunge

Extended Side Angle

• Strengthens legs and improves stamina.
• Stimulates abdominal organs, aids digestion.

• Knee injury
• Back injury

• From lunge, place opposite elbow outside front knee.
• Join palms in prayer twist, gaze upward if comfortable.

Twisted variation of head-to-knee pose.

Seated Side Bend/Twist

Forward bend on other side

• Stretches hamstrings, spine, and side waist.
• Stimulates digestion and strengthens obliques.

• Back injury
• Hamstring injury

• Sit, one leg extended, other bent foot to inner thigh.
• Twist and side bend over extended leg.
• Top arm stretches overhead toward foot.

Deep relaxation posture with guided awareness.

Supine Relaxation

Gentle seated pose

• Relieves stress, anxiety, and fatigue.
• Improves mental clarity and focus.
• Promotes deep rest and recovery.

• None notable, unless supine position is restricted.

• Lie flat on back, arms slightly away from body, palms up.
• Feet apart comfortably, eyes closed.
• Follow guided relaxation or body scan.