Step-by-step instructions, benefits and precautions for the poses our trainers use most, organized by the health goals they support.
Tadasana
Tadasana, or Mountain Pose, is a standing posture that forms the foundation for most other standing yoga poses. It teaches you to distribute weight evenly through your feet, lengthen your spine and align your body, building the postural awareness used in nearly every other asana.
Vrikshasana
Vrikshasana, or Tree Pose, is a standing balance posture where you root one foot into the ground while resting the other foot against your inner leg, building stability, focus and leg strength.
Trikonasana
Trikonasana, or Triangle Pose, is a standing stretch that extends the legs, spine and arms into a triangular shape, building flexibility through the hamstrings and hips while strengthening the legs and core.
Bhujangasana
Bhujangasana, or Cobra Pose, is a gentle backbend performed lying on your stomach, strengthening the spine and opening the chest while stimulating abdominal organs that support digestion and metabolism.
Dhanurasana
Dhanurasana, or Bow Pose, is a deeper backbend where you hold your ankles while lying on your stomach, lifting your chest and thighs to form a bow shape that strengthens the back, glutes and shoulders.
Setu Bandhasana
Setu Bandhasana, or Bridge Pose, lifts the hips off the floor while lying on your back, opening the front of the hips and chest while strengthening the glutes and lower back.
Malasana
Malasana, or Garland Pose, is a deep squat with feet close together and hands at heart center, opening the hips and groin while improving ankle and lower-back mobility.
Baddha Konasana
Baddha Konasana, or Butterfly Pose, is a seated posture with the soles of the feet pressed together and knees dropped open, gently stretching the inner thighs, hips and groin.
Vajrasana
Vajrasana, or Thunderbolt Pose, is a kneeling seated posture traditionally practiced after meals, believed to support digestion by keeping the body upright and gently engaging the abdominal area.
Pawanmuktasana
Pawanmuktasana, or Wind-Relieving Pose, involves hugging one or both knees to the chest while lying on your back, gently massaging the abdominal organs to relieve trapped gas and support digestion.
Ardha Matsyendrasana
Ardha Matsyendrasana, or Half Spinal Twist, is a seated twisting posture that rotates the spine while one leg stays bent and the other crosses over it, improving spinal mobility and gently massaging the digestive organs.
Naukasana
Naukasana, or Boat Pose, is a core-strengthening posture where you balance on your sitting bones with legs and torso lifted into a V-shape, building abdominal and hip-flexor strength.
Surya Namaskar
Surya Namaskar, or Sun Salutation, is a flowing sequence of 12 linked poses synchronized with breath, moving the whole body through forward folds, lunges and backbends to build strength, flexibility and cardiovascular engagement in one routine.
Marjaryasana-Bitilasana
Cat-Cow Pose is a gentle, flowing movement between two positions on hands and knees, arching and rounding the spine in sync with breath to warm up and mobilize the back.
Viparita Karani
Viparita Karani, or Legs-Up-The-Wall Pose, is a restorative posture where you lie on your back with your legs resting up a wall, encouraging blood flow back toward the heart and promoting deep relaxation.
Shavasana
Shavasana, or Corpse Pose, is a final relaxation posture practiced lying flat on your back, allowing the body and nervous system to fully settle after a yoga session.
Anulom Vilom
Anulom Vilom, or Alternate Nostril Breathing, is a pranayama (breathing) technique where you alternate breathing through one nostril at a time, used to calm the nervous system and balance energy.
Padmasana
Padmasana, or Lotus Pose, is a cross-legged seated posture with each foot resting on the opposite thigh, traditionally used as a stable base for meditation and breathing practices.