Yoga Pose Explorer

Stand tall with feet together, arms at sides. Ground through all four corners of your feet. Lengthen your spine and reach the crown of your head toward the sky.

Stand on one leg, place the sole of your other foot on your inner thigh or calf. Bring hands to prayer position or raise overhead. Focus your gaze on a fixed point.

Step one foot back, bend your front knee to 90°. Keep hips square to the front. Raise both arms overhead with palms facing each other.

From Warrior I, open hips and arms to the side. Front knee stays bent at 90°. Gaze over your front fingertips. Keep shoulders relaxed.

Stand with legs wide, front foot forward. Extend your torso over the front leg and lower your hand to your shin or the floor. Reach the other arm straight up.

Start on all fours, tuck toes and lift hips high. Press hands firmly into the mat, straighten arms and legs. Let your head hang between your arms.

Kneel and sit back on your heels. Fold forward, resting your forehead on the mat. Extend arms forward or place them alongside your body.

Lie face down, hands under shoulders. Press into your palms and lift your chest off the floor. Keep elbows slightly bent and shoulders down.

Lie on your back, bend knees, feet flat on the floor. Press into your feet and lift your hips toward the ceiling. Clasp hands under your back.

Sit with legs extended. Hinge at the hips and reach forward toward your toes. Keep your spine long and breathe deeply.

Start on all fours. Inhale, arch your back and look up (Cow). Exhale, round your spine and tuck your chin (Cat). Flow between both positions.

Lie flat on your back with arms at your sides, palms up. Close your eyes and relax every part of your body. Focus on your breath.