Yoga

The 25 main yoga exercises for flexibility and stress management.

Foundation Pose 1

Mountain Pose (Tadasana)

Instructions: Stand tall with feet together, arms at sides. Engage thighs, lift chest, and reach arms overhead. Keep weight evenly distributed on both feet.
Benefits: Improves posture, strengthens thighs, knees, and ankles.

Foundation Pose 2

Downward-Facing Dog (Adho Mukha Svanasana)

Instructions: Start on hands and knees, lift hips up and back, forming an inverted V shape. Press heels towards the floor and keep shoulders away from ears.
Benefits: Stretches hamstrings, calves, and shoulders; strengthens arms and legs.

Foundation Pose 3

Child's Pose (Balasana)

Instructions: Kneel on the floor, sit back on heels, and stretch arms forward. Breathe deeply and relax into the pose.
Benefits: Stretches hips, thighs, and ankles; relaxes mind and body.

Foundation Pose 4

Warrior I (Virabhadrasana I)

Instructions: Step one foot forward into a lunge, raise arms overhead, and rotate back foot slightly. Keep front knee over ankle and hips facing forward.
Benefits: Strengthens legs, opens hips and chest, improves balance.

Foundation Pose 5

Warrior II (Virabhadrasana II)

Instructions: From Warrior I, open hips and arms to the side, gazing over front hand. Keep back leg straight and front knee over ankle.
Benefits: Strengthens legs and arms, stretches hips and groins.

Standing Pose 6

Triangle Pose (Trikonasana)

Instructions: Start on hands and knees, lift hips up and back, forming an inverted V shape. Press heels towards the floor and keep shoulders away from ears.
Benefits: Stretches hamstrings, calves, and shoulders; strengthens arms and legs.

Standing Pose 7

Extended Side Angle Pose (Utthita Parsvakonasana)

Instructions: From Warrior II, bend front knee, and place hand on the floor or a block, extending top arm overhead. Keep back leg engaged and chest open.
Benefits: Stretches sides, groins, and legs; strengthens legs and core.

Standing Pose 8

Chair Pose (Utkatasana)

Instructions: Stand with feet together, bend knees, and sit back as if into a chair, raising arms overhead. Keep weight in heels and knees over ankles.
Benefits: Strengthens thighs, calves, and spine; stretches shoulders and chest.

Standing Pose 9

Tree Pose (Vrksasana)

Instructions: Stand on one leg, place the sole of the other foot on the inner thigh or calf, and bring hands to heart or overhead. Focus on a point in front of you to maintain balance.
Benefits: Improves balance and stability, strengthens legs and core.

Standing Pose 10

Half Moon Pose (Ardha Chandrasana)

Instructions: From Triangle Pose, shift weight onto front leg, lift back leg parallel to the floor, and reach top arm up. Keep standing leg strong and gaze forward or up.
Benefits: Strengthens legs, stretches hamstrings and groins, improves balance.

Seated Pose 11

Seated Forward Bend (Paschimottanasana)

Instructions: Sit with legs extended, hinge at hips, and reach for feet or shins. Keep spine long and avoid rounding the back.
Benefits: Stretches hamstrings, spine, and shoulders; calms the mind.

Seated Pose 12

Butterfly Pose (Baddha Konasana)

Instructions: Sit with soles of feet together, hold ankles, and gently press knees towards the floor. Keep spine straight and avoid forcing the knees down.
Benefits: Stretches inner thighs, groins, and knees; improves circulation.

Seated Pose 13

Boat Pose (Navasana)

Instructions: Sit with knees bent, lean back slightly, and lift feet off the floor, extending arms forward. Keep back straight and engage core muscles.
Benefits: Strengthens core, hip flexors, and spine.

Seated Pose 14

Head-to-Knee Forward Bend (Janu Sirsasana)

Instructions: Sit with one leg extended and the other bent, reach forward towards the extended foot. Keep spine long and breathe deeply.
Benefits: Stretches hamstrings, spine, and groins; calms the mind.

Seated Pose 15

Staff Pose (Dandasana)

Instructions: Sit with legs extended, hands on the floor beside hips, and engage thighs. Keep spine straight and shoulders relaxed.
Benefits: Strengthens back muscles, stretches shoulders and chest.

Backbends and Twists 16

Cobra Pose (Bhujangasana)

Instructions: Lie on the stomach, place hands under shoulders, and lift chest off the floor. Keep elbows close to the body and avoid straining the neck.
Benefits: Strengthens spine, opens chest and shoulders, improves posture.

Backbends and Twists 17

Bridge Pose (Setu Bandhasana)

Instructions: Lie on the back, bend knees, place feet on the floor, and lift hips towards the ceiling. Keep knees over ankles and engage glutes.
Benefits: Strengthens back, glutes, and legs; stretches chest and spine.

Backbends and Twists 18

Camel Pose (Ustrasana)

Instructions: Kneel on the floor, place hands on lower back, and lean back, reaching for heels. Keep hips over knees and avoid straining the neck.
Benefits: Stretches front of the body, strengthens back muscles, improves posture.

Backbends and Twists 19

Seated Spinal Twist (Ardha Matsyendrasana)

Instructions: Sit with one leg extended and the other bent, twist towards the bent knee, and place opposite hand on the knee. Keep spine long and twist from the waist.
Benefits: Stretches shoulders, hips, and spine; improves digestion.

Backbends and Twists 20

Fish Pose (Matsyasana)

Instructions: Lie on the back, arch chest towards the ceiling, and place the top of the head on the floor. Keep legs and glutes engaged.
Benefits: Stretches chest, throat, and abdomen; strengthens upper back and neck.

Inversions and Restorative Pose 21

Shoulder Stand (Sarvangasana)

Instructions: Lie on the back, lift legs and hips towards the ceiling, and support lower back with hands. Keep neck relaxed and avoid pressure on the spine.
Benefits: Strengthens shoulders and core, improves circulation, calms the mind.

Inversions and Restorative Pose 22

Plow Pose (Halasana)

Instructions: From Shoulder Stand, lower legs overhead to the floor, keeping hands on the lower back. Keep neck relaxed and avoid pressure on the spine.
Benefits: Stretches shoulders, spine, and hamstrings; calms the mind.

Inversions and Restorative Pose 23

Legs-Up-The-Wall Pose (Viparita Karani)

Instructions: Lie on the back with legs extended up the wall, arms relaxed at sides. Use a folded blanket under hips for support.
Benefits: Relaxes the body, reduces swelling and fatigue in legs, improves circulation.

Inversions and Restorative Pose 24

Corpse Pose (Savasana)

Instructions: Lie on the back, arms at sides, and legs extended, allowing the body to fully relax. Close eyes and focus on deep, even breathing.
Benefits: Relaxes the body and mind, reduces stress and anxiety.