Fifty 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

Core strength, focus, willpower.

1. Sit, lift legs to 45°.
2. Arms reach forward parallel to floor.
3. Long spine, steady breath.

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

Calming seat for breath and meditation.

1. Sit cross-legged on a cushion.
2. Stack spine tall, shoulders soft.
3. Hands in lap or knees.

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.

Mountain Pose

Tadasana

Improves posture, grounds energy, awakens the body.

1. Stand tall, feet hip-width, weight even.
2. Lengthen the spine, soften shoulders down.
3. Palms face forward, breathe slow and full.

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

Full-body warm-up; burns 13–17 kcal per round.

1. Tadasana → Urdhva Hastasana → Uttanasana → Lunge.
2. Plank → Knees-Chest-Chin → Cobra → Down Dog.
3. Lunge → Uttanasana → Urdhva Hastasana → Tadasana.

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.

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

Energizing full backbend.

1. Lie prone, bend knees.
2. Catch ankles, kick into hands to lift.
3. Breathe steadily.

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

Opens chest and throat; counters forward-head posture.

1. Lie on back, hands under hips, palms down.
2. Press forearms down; lift chest, crown lightly to floor.
3. Breathe into the chest.

⚠ Avoid with neck injury.

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.