74 asanas, painted for every body.

Downward Dog

Adho Mukha Svanasana

Stretches hamstrings, calves, shoulders. Energizes the body.

1. From all fours, tuck toes and lift hips up and back.
2. Press palms firm, lengthen spine.
3. Pedal heels gently toward the floor.

Child's Pose

Balasana

Calms the nervous system, releases lower back.

1. Kneel, big toes touching, knees wide.
2. Fold forward, arms extended or by sides.
3. Rest forehead to mat, breathe into the back.

Cat–Cow

Marjaryasana–Bitilasana

Mobilizes spine, links breath and movement.

1. On all fours, inhale arch and lift chest (Cow).
2. Exhale round spine, chin to chest (Cat).
3. Flow slowly with breath.

Seated Forward Fold

Paschimottanasana

Quiets mind, stretches whole back body.

1. Sit, legs extended.
2. Inhale lengthen, exhale fold forward from hips.
3. Hold shins, ankles, or feet.

Head-to-Knee Pose

Janu Sirsasana

Calms anxiety, opens hamstrings.

1. Sit, extend right leg, fold left foot in.
2. Inhale tall, exhale fold over right leg.
3. Switch sides.

Butterfly Pose

Baddha Konasana

Opens hips, supports digestion.

1. Sit tall, soles of feet together.
2. Hold ankles, let knees soften down.
3. Optional gentle forward fold.

Half Lord of Fishes

Ardha Matsyendrasana

Spinal twist, aids digestion, refreshes mind.

1. Sit, right knee bent, foot outside left thigh.
2. Inhale lengthen, exhale twist right.
3. Switch.

Boat Pose

Navasana

One pose for the whole core — deep abdominals, hip flexors and spinal support all fire together. Stimulates the thyroid, kidneys and intestines, improves digestion, and builds the willpower and focus that carry over into daily life.

1. Sit with the knees bent, feet flat, hands behind the thighs.
2. Lean back slightly and lift the feet until the shins are parallel to the floor.
3. Straighten the legs to 45° if the low back stays long.
4. Reach the arms forward beside the knees, chest lifted.
5. Breathe steadily; lower with control and rest.

⚠ Keep the knees bent with lower-back issues; avoid in pregnancy.

Camel Pose

Ustrasana

Heart-opener, energizing.

1. Kneel, knees hip-width.
2. Hands on lower back, lift chest.
3. Optional: reach for heels.

⚠ Avoid with neck issues.

Thunderbolt

Vajrasana

Aids digestion; only seated pose safe after meals.

1. Kneel, sit on heels.
2. Lengthen spine, hands on thighs.
3. Breathe softly.

Easy Pose

Sukhasana

The friendliest seat in yoga — 'sukha' means ease. Opens the hips and outer knees, lengthens the spine, and slows the breath so the nervous system shifts into rest-and-digest. Ideal base for pranayama, mudra and meditation; safe from age 4 to 80+.

1. Sit on a cushion or folded blanket so the hips are higher than the knees.
2. Cross the shins comfortably, each foot under the opposite knee.
3. Stack the spine tall — crown lifting, shoulders melting down the back.
4. Rest hands open on the knees (chin mudra) or cupped in the lap.
5. Soften the jaw, close the eyes, and let the breath grow long and quiet.

⚠ If the knees float high or ache, sit taller on a cushion or against a wall.

Lotus Pose

Padmasana

Classic meditation seat; stillness and focus.

1. From cross-legged, place right foot on left thigh.
2. Then left foot on right thigh.
3. Spine tall, breath slow.

⚠ Skip if knees are tight; use Sukhasana instead.

Accomplished Pose

Siddhasana

Stable, alert meditation seat.

1. Sit, left heel at perineum.
2. Right heel above left ankle.
3. Hands in chin or gyan mudra.

Cow Face Pose

Gomukhasana

Opens shoulders, chest and hips; eases stiffness from desk work.

1. Sit, right knee stacked over left, feet by hips.
2. Right arm up and bent down, left arm low bent up — clasp fingers behind back.
3. Lift chest, breathe slow. Switch sides.

Sage Marichi's Pose

Marichyasana

Deep spinal twist; massages digestive organs; sharpens focus.

1. Sit, left leg extended, right knee bent and foot flat near sit-bone.
2. Inhale tall; exhale wrap left arm around right knee and twist right.
3. Right hand behind for support. Switch.

Wide-Angle Seated Fold

Upavistha Konasana

Opens inner thighs and hamstrings; calms the mind.

1. Sit, open legs wide, toes pointing up.
2. Inhale lengthen spine; exhale walk hands forward.
3. Rest forehead toward floor or a block.

Half Lotus

Ardha Padmasana

Friendly preparation for full Lotus; steady seat for breath work.

1. From cross-legged, place right foot on left thigh.
2. Left foot stays under right knee.
3. Spine tall, hands in chin or gyan mudra. Alternate sides daily.

Hero Pose

Virasana

Stretches thighs and ankles; aids digestion after meals.

1. Kneel, knees together, feet wider than hips.
2. Sit between heels (use a cushion if knees protest).
3. Hands rest on thighs, breathe slow.

⚠ Use support under hips if knees are sensitive.

Neck Release

Griva Sanchalana

First stop for screen-neck. Frees the cervical spine, releases the trapezius, improves blood flow to the head and eases tension headaches within a minute.

1. Sit or stand tall, shoulders relaxed and heavy.
2. Drop the chin to the chest; roll the right ear toward the right shoulder.
3. Circle slowly and smoothly — never force the head backwards.
4. Reverse direction; finish by holding each side stretch for 3 breaths.

⚠ Keep circles small and slow if you have cervical spondylosis.

Mountain (Seated Arms Up)

Parvatasana

The stretched-mountain seat — lengthens the whole spine, decompresses the vertebrae, opens the armpits, ribs and lungs, and corrects the rounded upper back caused by phones and desks. Wonderfully calming when done with slow breath.

1. Sit in Sukhasana, Vajrasana or Padmasana with a tall spine.
2. Interlock the fingers and turn the palms outward.
3. Inhale and stretch the arms straight overhead, biceps by the ears.
4. Lift from the waist, ribs and armpits; keep the shoulders away from the ears.
5. Hold, breathing deeply; exhale and lower slowly.

Mountain Pose

Tadasana

The blueprint for every standing pose. Corrects posture from the feet up, strengthens ankles, knees and thighs, decompresses the spine, and — practised daily by children — encourages healthy height and alignment. Grounds scattered attention in under a minute.

1. Stand with the feet together or hip-width, weight even across both soles.
2. Lift the kneecaps gently, tuck the tailbone, draw the navel in.
3. Lengthen the spine; roll the shoulders back and down.
4. Palms face forward, crown reaching to the sky, chin level.
5. Optional: rise onto the toes for 5 breaths to build balance.

Tree Pose

Vrikshasana

Builds focus, balance, ankle and leg strength.

1. Stand in Tadasana, shift weight to left foot.
2. Place right sole on inner calf or thigh (not knee).
3. Bring palms to heart or overhead. Switch sides.

Triangle Pose

Trikonasana

Stretches side body, opens hips, strengthens legs.

1. Wide stance, right foot out 90°.
2. Hinge at hip, right hand to shin, left arm up.
3. Open chest skyward. Switch.

Warrior II

Virabhadrasana II

Builds stamina, opens hips, steadies focus.

1. Wide stance, front knee bent over ankle.
2. Arms reach front and back at shoulder height.
3. Gaze past front fingertips.

Extended Side Angle

Utthita Parsvakonasana

Deep side-body stretch, leg strength.

1. From Warrior II, lower forearm to thigh.
2. Top arm sweeps overhead.
3. Lengthen from heel to fingertips.

Wide-Leg Forward Fold

Prasarita Padottanasana

Calms mind, stretches hamstrings and back.

1. Step feet wide, hands to hips.
2. Hinge from hips, fold forward.
3. Crown toward floor, neck soft.

Low Lunge

Anjaneyasana

Opens hip flexors, eases lower back.

1. From Down Dog, step right foot forward.
2. Lower left knee, lift torso.
3. Arms reach up, hips press gently forward.

Revolved Triangle

Parivrtta Trikonasana

Detoxifying twist, balance and focus.

1. Stand with feet hip-width apart, then step left foot back.
2. Hinge forward, place left hand outside right foot.
3. Right arm spirals up. Switch.

Half Moon

Ardha Chandrasana

Total body balance and openness.

1. From Triangle, shift weight to front foot.
2. Lift back leg parallel to floor.
3. Reach top arm up, gaze forward or up.

Chair Pose

Utkatasana

Strengthens legs and core, builds heat.

1. Stand tall, bend knees as if sitting back.
2. Arms reach up alongside ears.
3. Lengthen tailbone down, chest lifted.

Dancer's Pose

Natarajasana

Grace, balance, full-body opening.

1. Stand, catch right ankle behind you.
2. Kick foot into hand and hinge forward.
3. Left arm extends ahead. Switch.

Crescent Twist

Parivrtta Anjaneyasana

Hips open while spine detoxes.

1. From low lunge, palms to heart.
2. Twist torso over front thigh.
3. Hook back elbow outside knee.

Eagle Pose

Garudasana

Focus, shoulder and hip release.

1. Bend knees, cross right thigh over left.
2. Wrap right arm under left, palms meet.
3. Sink down, switch sides.

Standing Forward Fold

Uttanasana

Releases hamstrings and back; quiets thoughts.

1. From Tadasana, hinge from hips and fold.
2. Soft knees, heavy crown.
3. Hold opposite elbows.

Sun Salutation

Surya Namaskar

Twelve postures, one breath-linked flow — the complete daily practice. Warms and stretches every major joint, strengthens legs, arms and core, massages the digestive organs, improves lung capacity and circulation, and burns roughly 13–17 kcal per round. Done at sunrise it steadies mood and sets the tone for the whole day.

1. 1 Pranamasana (prayer) → 2 Hasta Uttanasana (arms up, gentle backbend).
2. 3 Uttanasana (forward fold) → 4 Ashwa Sanchalanasana (right leg back, low lunge).
3. 5 Dandasana/Plank → 6 Ashtanga Namaskara (knees–chest–chin).
4. 7 Bhujangasana (cobra) → 8 Adho Mukha Svanasana (down dog).
5. 9 Lunge with left foot forward → 10 Uttanasana → 11 Arms up → 12 Pranamasana.
6. Repeat leading with the other leg to complete one full round.

⚠ Go slow with high BP, hernia or back pain; skip the deep backbends.

Pyramid Pose

Parsvottanasana

Lengthens hamstrings; strengthens legs; quiets a busy mind.

1. Step right foot forward, left back 3–4 ft, hips squared.
2. Reverse-prayer hands behind back (or hold elbows).
3. Hinge from hips, fold over front leg. Switch.

Extended Hand-to-Big-Toe

Utthita Hasta Padangusthasana

Builds standing balance, leg strength and focus.

1. From Tadasana, lift right knee; catch big toe with two fingers.
2. Extend right leg forward (or to the side).
3. Left hand at hip, gaze steady. Switch.

Warrior I

Virabhadrasana I

Opens chest and hip flexors; builds stamina and resolve.

1. Step left foot back, heel down at 45°.
2. Bend right knee over ankle; square hips forward.
3. Arms reach up alongside ears; lift chest. Switch.

Warrior III

Virabhadrasana III

Full-body balance; tones core, glutes and back.

1. From Warrior I, shift weight to front foot.
2. Lift back leg parallel to floor; reach arms forward.
3. Body forms a long T-line. Switch.

Gate Pose

Parighasana

Stretches side body and obliques; opens the lungs.

1. Kneel, extend right leg out to the side, foot flat.
2. Right hand slides down right leg; left arm reaches overhead.
3. Lengthen the left side body. Switch.

Shoulder Circles

Skandha Chakra

Lubricates the shoulder joint, unglues the upper back, opens the chest for fuller breathing and prepares the arms for Surya Namaskar.

1. Fingertips to the shoulders, elbows out.
2. Draw big slow circles forward — elbows brushing past each other in front.
3. Reverse for the same count, feeling the shoulder blades glide.

Hip Circles

Kati Chakrasana

Wakes up the lumbar spine and hip joints, warms the low back before squats or lunges, and trims the waistline over time.

1. Stand feet hip-width, hands on the hips.
2. Circle the pelvis slowly — right, back, left, front.
3. Keep the head steady and the knees soft. Reverse.

Inchworm Walk-Out

Cross-fit warm-up

One move that stretches hamstrings and calves, then loads the shoulders and core in plank. Raises the heart rate gently — perfect first minute of any session.

1. From standing, fold forward and place both palms on the floor.
2. Walk the hands out to a high plank; pause for one breath.
3. Walk the hands back to the feet and roll up to stand.

World's Greatest Stretch

Cross-fit mobility

Opens hip flexors, hamstrings, thoracic spine and shoulders in one flow — the single best pre-practice stretch for people who sit all day.

1. Step the right foot outside the right hand in a deep lunge.
2. Drop the right elbow toward the instep; hold 2 breaths.
3. Open the right arm to the sky in a twist; hold 2 breaths.
4. Straighten the front leg to stretch the hamstring, then switch sides.

Gentle Jumping Jacks

Cross-fit warm-up

Lifts heart rate and body temperature so muscles stretch safely; boosts circulation and mood in under a minute.

1. Stand tall, arms by the sides.
2. Jump the feet wide as the arms sweep overhead; jump back in.
3. Low-impact option: step one foot out at a time — no jumping.

⚠ Choose the step-out version with knee, hip or heart concerns.

Simple Squats

Utkatasana Kriya

The king of leg exercises — builds quadriceps, glutes and knee stability, strengthens bone, and improves the everyday ability to sit and stand. Boosts metabolism and supports natural weight loss without any starving.

1. Stand feet hip-width, toes slightly out, chest lifted.
2. Inhale and sit the hips back and down as if to a chair.
3. Keep the knees tracking over the toes, heels grounded.
4. Exhale and press through the heels to rise tall.
5. Beginners: touch a chair seat lightly at the bottom.

⚠ Go only as low as pain-free; keep the low back long, not rounded.

Sumo Squats

Wide-stance squat

Targets the inner thighs (adductors), glutes and pelvic floor far more than a normal squat. Opens tight hips, improves Baddha Konasana, and tones the hardest-to-reach leg muscles.

1. Stand with the feet wider than the shoulders, toes turned out 45°.
2. Keep the spine vertical and the chest proud; hands at the heart.
3. Bend the knees straight out over the toes and lower the hips.
4. Squeeze the inner thighs and glutes to rise. Breathe out on the way up.

Simple Lunges

Static lunge

Single-leg strength that fixes side-to-side imbalance, stretches the back hip flexor while strengthening the front thigh, and sharpens balance and coordination.

1. Step the right foot forward about one metre, feet hip-width apart.
2. Lower straight down — back knee toward the floor, front knee over the ankle.
3. Torso stays upright, core gently drawn in.
4. Press through the front heel to rise. Repeat, then switch legs.

⚠ Place a cushion under the back knee if it is sensitive.

Front Lunges

Forward stepping lunge

Adds movement and balance to the static lunge — powerful for quadriceps, glutes and hip stability. Builds the leg strength that keeps you steady and independent at any age.

1. Stand tall, hands on hips.
2. Step the right foot forward and lower into a lunge.
3. Push off the front heel to return to standing.
4. Alternate legs with control; keep the chest lifted throughout.

Back Lunges

Reverse lunge

Kinder on the knees than a front lunge, so ideal for beginners and seniors. Strengthens glutes and hamstrings, opens the hip flexors, and improves posture and balance.

1. Stand tall, feet hip-width.
2. Step the right foot back and lower the right knee toward the floor.
3. Keep the front shin vertical and the weight in the front heel.
4. Draw the back foot in to stand. Alternate sides.

Cosmic Dance Pose

Tandavasana

Shiva's dance of energy — builds single-leg balance, ankle and calf strength, and a joyous, alert mind. Loosens the hips and shoulders, improves coordination, and releases stagnant energy quickly.

1. Stand tall in Tadasana, gaze fixed on one point.
2. Shift weight to the left foot; lift the right knee to hip height and cross it slightly over.
3. Left arm bends across the chest, right arm lifts open in a dancer's gesture.
4. Hold with a soft smile and steady breath; switch sides.
5. Finish with a few relaxed, rhythmic sways to music if you like.

⚠ Practise near a wall if balance is new to you.

Cobra Pose

Bhujangasana

Opens chest, strengthens spine, lifts mood.

1. Lie prone, palms under shoulders.
2. Press lightly to lift chest, elbows soft.
3. Roll shoulders back, gaze gently forward.

⚠ Avoid with recent back injury.

Bridge Pose

Setu Bandhasana

Opens chest, strengthens back and glutes.

1. Lie on back, knees bent, feet hip-width.
2. Press through feet, lift hips up.
3. Clasp hands underneath, roll shoulders in.

Reclined Bound Angle

Supta Baddha Konasana

Releases hips, calms mind, restorative.

1. Lie back, soles of feet together.
2. Let knees relax open.
3. Palms on belly or floor, slow breath.

Bow Pose

Dhanurasana

The full-body 'bow' — stretches the entire front line (ankles, thighs, belly, chest, throat) while strongly toning the back muscles. Massages the abdominal organs, stimulates digestion and the kidneys, improves posture after long desk hours, and lifts low mood by opening the heart.

1. Lie prone, forehead down, arms alongside the body.
2. Bend both knees, reach back and hold the outer ankles.
3. Inhale; kick the ankles into the hands to lift chest and thighs off the mat.
4. Keep knees hip-width, gaze soft and forward, breathe into the belly.
5. Exhale and release slowly; rest in Makarasana for 5 breaths.

⚠ Avoid with hernia, high BP, ulcers, recent abdominal surgery or in pregnancy.

Locust Pose

Salabhasana

Strengthens back body and posture.

1. Lie prone, arms by sides.
2. Inhale lift chest, arms, legs.
3. Gaze gently down.

Corpse Pose

Shavasana

Integrates practice, deep rest.

1. Lie flat, feet apart, palms up.
2. Soften every muscle.
3. Witness breath without controlling.

Legs-Up-The-Wall

Viparita Karani

Calms nerves, soothes tired legs.

1. Lie down, swing legs up a wall.
2. Hips close to wall, arms relaxed.
3. Breathe slow.

Fish Pose

Matsyasana

The classic counter-pose to Shoulder Stand. Opens the chest, throat and front of the neck, stimulates the thyroid and parathyroid, relieves respiratory congestion and asthma, and undoes hours of forward-head phone posture. Traditionally said to relieve tension and fatigue quickly.

1. Lie on the back, legs straight, hands under the hips with palms down.
2. Press the forearms and elbows into the floor.
3. Inhale, lift the chest high and tilt the head back so the crown rests lightly on the mat.
4. Keep almost no weight on the head — the arms carry the load.
5. Breathe deeply into the open chest; lift the head to release.

⚠ Avoid with neck injury, migraine or high/low blood pressure.

Plough Pose

Halasana

Calms nerves; stretches spine and shoulders; aids sleep.

1. Lie on back; lift legs overhead, toes toward floor behind head.
2. Hands support lower back, or interlace on the mat.
3. Breathe smoothly; roll out slowly.

⚠ Skip with neck or disc issues.

Shoulder Stand

Salamba Sarvangasana

'Queen of asanas' — boosts circulation, balances thyroid.

1. From lying, lift legs and hips up; support back with hands.
2. Stack hips over shoulders, legs reach to sky.
3. Gaze toward toes; come down with control.

⚠ Avoid with high BP, neck issues, or during menstruation.

Wind-Relieving Pose

Pavanamuktasana

Releases trapped gas, eases lower back, gentle on belly.

1. Lie on back; hug right knee to chest, left leg long.
2. Press knee in on the exhale; forehead can lift to knee.
3. Switch, then hug both knees in.

Reclined Spinal Twist

Jathara Parivartanasana

Wrings out the spine; soothes lower back at day's end.

1. Lie on back, arms out in a T.
2. Draw knees to chest, then let them fall to the right.
3. Gaze left; soft breath. Switch.

Raised Leg Pose

Uttanapadasana

Strong tonic for the lower abdomen — firms the belly, strengthens hip flexors and lumbar support, stimulates digestion and relieves constipation and gas.

1. Lie on the back, legs together, palms down beside the hips.
2. Inhale and raise both legs to 30–45°, keeping them straight.
3. Hold with normal breathing, low back pressing lightly into the mat.
4. Exhale and lower slowly without dropping.

⚠ Raise one leg at a time if the low back complains; avoid in pregnancy.

Happy Baby

Ananda Balasana

Deeply releases the inner groin, hips and sacrum, gently massages the spine, and calms an anxious mind. A favourite wind-down before sleep.

1. Lie on the back and hug both knees in.
2. Take hold of the outer edges of the feet, knees wide toward the armpits.
3. Shins vertical, ankles over the knees; gently draw down.
4. Rock softly side to side and breathe.

Reclined Butterfly with Bolster

Supta Baddha Konasana (supported)

Restorative heart-and-hip opener. Slows heart rate, lowers cortisol, eases menstrual discomfort and prepares the body for effortless sleep.

1. Place a bolster or rolled blanket lengthwise behind you.
2. Bring the soles of the feet together, knees wide; support each knee with a cushion.
3. Recline over the bolster, arms open at 45°, palms up.
4. Stay long enough for the breath to become silent.

Basic Crunches

Abdominal curl

Direct work for the rectus abdominis — firms the belly, supports the lower back, and improves posture. Combined with calm breathing it helps trim the waist without any punishing diet.

1. Lie on the back, knees bent, feet flat, fingertips behind the ears.
2. Exhale and curl the head, neck and shoulder blades off the mat.
3. Keep the chin off the chest and the gaze at the ceiling.
4. Inhale and lower with control — never yank the neck.

⚠ Skip with disc problems; try the plank or leg raises instead.

Bicycle Crunches

Oblique cycling

Works the obliques and deep core together — the best simple move for side-waist definition, spinal rotation and coordination.

1. Lie back, hands lightly behind the head, knees lifted to 90°.
2. Exhale and bring the right elbow toward the left knee as the right leg extends.
3. Switch sides in a slow, controlled pedalling rhythm.
4. Keep the low back gently pressed down throughout.

Double Leg Raises

Dwi Pada Uttanapadasana

Builds the lower abdominals that crunches miss, strengthens the hip flexors, and tones the thighs. Great support for a flatter lower belly.

1. Lie flat, hands under the hips for support.
2. Inhale and lift both legs to 90°.
3. Exhale and lower them to just above the floor without touching.
4. Move slowly — the last few inches do the work.

⚠ Bend the knees or lift one leg at a time if the back arches.

Crocodile Pose

Makarasana

The prone Shavasana — relieves lower-back compression, teaches diaphragmatic belly breathing, and is the ideal rest between backbends like Bhujangasana and Dhanurasana.

1. Lie on the belly; stack the palms and rest the forehead or one cheek on them.
2. Let the heels fall out and the whole body go heavy.
3. Feel the belly press into the floor with every inhale.

Sphinx Pose

Salamba Bhujangasana

The gentlest backbend — restores the natural lumbar curve, decompresses discs, opens the chest and is safe for most sensitive backs where Cobra feels too strong.

1. Lie prone, elbows under the shoulders, forearms parallel.
2. Press the forearms down and lengthen the chest forward and up.
3. Keep the shoulders down and the buttocks soft; breathe evenly.

Half Locust

Ardha Salabhasana

Beginner-safe way into Locust. Strengthens the glutes, hamstrings and lower back, tones the sciatic nerve and improves pelvic alignment.

1. Lie prone, chin on the mat, arms alongside or under the thighs.
2. Inhale and lift only the right leg, keeping the hip on the floor.
3. Hold, then lower on the exhale; switch legs.
4. Finish with one round lifting both legs if comfortable.

Superman Hold

Viparita Salabhasana

Trains the entire posterior chain — spinal erectors, glutes and rear shoulders. The single best antidote to slouching and a weak lower back.

1. Lie prone, arms stretched forward, legs long.
2. Inhale and lift arms, chest and legs together.
3. Reach fingertips forward and toes back; gaze down to protect the neck.
4. Exhale, lower, and rest in Makarasana.

Plank Hold

Phalakasana

Total-core strength with zero equipment — braces the abdominals, shoulders, glutes and back at once, protecting the spine in every other pose and in daily lifting.

1. From all fours, step the feet back to one straight line, wrists under shoulders.
2. Draw the navel in; tuck the tailbone slightly.
3. Press the floor away, breathe steadily, eyes down.
4. Drop to the knees to modify.

⚠ Skip with wrist pain — try forearm plank instead.