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Library

Pose Library

20 foundational poses with Sanskrit names, target areas, benefits, and hold times.

Child's Pose

Balasana

Beginner 30–60 sec

Releases tension in the spine and hips

Hips, Back

Downward Dog

Adho Mukha Svanasana

Beginner 30–45 sec

Lengthens the spine and hamstrings

Shoulders, Hamstrings

Warrior II

Virabhadrasana II

Intermediate 5 breaths/side

Builds leg strength and focus

Legs, Core

Triangle Pose

Trikonasana

Intermediate 5 breaths/side

Opens the hips and side body

Hamstrings, Obliques

Cat-Cow

Marjaryasana-Bitilasana

Beginner 8–10 rounds

Warms up spinal mobility

Spine

Bridge Pose

Setu Bandhasana

Beginner 30–45 sec

Strengthens the posterior chain

Glutes, Back

Seated Forward Fold

Paschimottanasana

Beginner 45–60 sec

Calms the nervous system

Hamstrings, Back

Pigeon Pose

Eka Pada Rajakapotasana

Intermediate 60 sec/side

Deep hip-opener for tight sitters

Hips

Mountain Pose

Tadasana

Beginner 30 sec

Resets posture and breath

Full Body

Tree Pose

Vrksasana

Beginner 30 sec/side

Builds balance and quiet focus

Core, Ankles

Cobra Pose

Bhujangasana

Beginner 20–30 sec

Opens the chest, strengthens the spine

Back, Chest

Legs-Up-The-Wall

Viparita Karani

Beginner 3–5 min

Drains tension, calms the mind before sleep

Legs, Nervous System

Chair Pose

Utkatasana

Intermediate 30–45 sec

Builds heat and lower-body strength

Legs, Core

Camel Pose

Ustrasana

Advanced 20–30 sec

Deep front-body opener

Chest, Hip Flexors

Reclined Twist

Supta Matsyendrasana

Beginner 45 sec/side

Gentle spinal detox and release

Spine, Obliques

Standing Forward Fold

Uttanasana

Beginner 30–45 sec

Quiets an overactive mind

Hamstrings, Neck

Plank Pose

Phalakasana

Intermediate 20–40 sec

Builds full-body core stability

Core, Shoulders

Butterfly Pose

Baddha Konasana

Beginner 60 sec

Gentle hip release for wind-down

Hips, Groin

Eagle Pose

Garudasana

Advanced 20 sec/side

Untangles tight shoulders, sharpens focus

Shoulders, Balance

Corpse Pose

Savasana

Beginner 3–5 min

Integrates the practice, deep rest

Full Body