Standing · Beginner
Mountain Pose
Tadasana
The foundation of every standing pose — stand tall with feet grounded, spine long, and shoulders relaxed away from the ears.
- Improves posture
- Strengthens legs and core
- Calms and centers the mind
The Pose Guide
A calm, precise reference for your practice
Sixteen foundational poses across four categories — standing, seated, balance, and restorative — each with alignment notes and the benefits you can expect.
Standing · Intermediate
Warrior II
Virabhadrasana II
A powerful lunge with arms extended parallel to the floor, gaze soft over the front hand — strength and steadiness in equal measure.
- Builds leg strength
- Opens hips and chest
- Improves stamina and focus
Standing · Intermediate
Triangle Pose
Trikonasana
A wide-legged side stretch with one hand reaching toward the shin or floor and the other extending toward the sky.
- Stretches hamstrings and hips
- Strengthens legs
- Improves spinal mobility and relieves stress
Standing · Beginner
Downward-Facing Dog
Adho Mukha Svanasana
An inverted V-shape that lengthens the spine while grounding through the hands and feet — a resting pose that still energizes.
- Lengthens the spine
- Stretches shoulders and hamstrings
- Energizes the body
Seated · Beginner
Easy Pose
Sukhasana
A simple cross-legged seat with a long spine and relaxed hands — the resting home base for breathwork and meditation.
- Calms the nervous system
- Opens the hips
- Supports breath awareness
Seated · Intermediate
Seated Forward Fold
Paschimottanasana
Legs extended long, hinging gently forward from the hips to fold over the legs — a quiet, introspective stretch.
- Stretches the entire back body
- Soothes the mind
- Aids digestion
Seated · Beginner
Bound Angle Pose
Baddha Konasana
Soles of the feet pressed together, knees relaxing out to the sides — often called Butterfly Pose.
- Opens hips and groin
- Improves circulation
- Gently relieves fatigue
Seated · Intermediate
Seated Spinal Twist
Ardha Matsyendrasana
A rotational stretch through the seated spine, one hand grounding behind, the other guiding the twist across a bent knee.
- Improves spinal mobility
- Stimulates digestion
- Relieves lower-back tension
Balance · Beginner-Intermediate
Tree Pose
Vrksasana
Standing on one leg with the sole of the other foot resting on the inner thigh or calf, hands at heart center.
- Strengthens ankles and legs
- Improves concentration and balance
Balance · Intermediate
Eagle Pose
Garudasana
Arms and legs wrap around one another while balancing on one foot — a pose of focus as much as flexibility.
- Strengthens legs
- Improves focus
- Releases tension in shoulders and upper back
Balance · Advanced
Half Moon Pose
Ardha Chandrasana
One leg extends parallel to the floor while the torso opens toward the sky, balanced on a single grounded hand and foot.
- Strengthens core and legs
- Improves coordination
- Opens the chest
Balance · Advanced
Crow Pose
Bakasana
An arm balance with the knees resting on the upper arms and the feet lifted off the floor — strength, focus, and a little courage.
- Builds arm and core strength
- Sharpens focus
- Builds confidence
Restorative · Beginner
Child's Pose
Balasana
Kneeling with the hips resting back toward the heels and the forehead lowered to the mat — a gentle, grounding rest.
- Gently stretches hips and back
- Calms the nervous system
- Relieves stress
Restorative · Beginner
Legs-Up-the-Wall
Viparita Karani
Lying on the back with the legs extended vertically up a wall — deeply calming and gently restorative for tired legs.
- Relieves tired legs
- Supports circulation
- Deeply calming
Restorative · Beginner
Reclining Bound Angle Pose
Supta Baddha Konasana
A reclined variation of Bound Angle Pose, soles of the feet together and knees relaxed open, supported and unhurried.
- Opens the hips
- Relaxes the body
- Supports restful breathing
Restorative · Beginner
Corpse Pose
Savasana
Lying flat on the back, arms and legs relaxed slightly apart — the final integration at the close of every practice.
- Full-body relaxation
- Integrates the practice
- Lowers the stress response
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