Note : Beginner Level poses - B, Intermediate Level poses - I, Advance Level poses - Adv
Sitting Poses :
Sitting Poses :
- Easy pose / Sukhasana (B)
- Head to Knee pose / Janu Shirsasana (B)
- Seated Forward Bend pose / Paschimottanasana (B)
- Fire Log pose / Agnistambhasana (B)
- Hero pose / Virasana (I)
- Down Facing Hero pose / Adho Mukha Virasana (I)
- Cat pose / Bidalasana (B)
- Wide Angle Seated Forward Bend pose / Upavistha Konasana (I)
- Half Spinal Twist pose / Ardha Matsyendrasana (B)
- Diamond pose / Vajrasana (B)
Standing Poses :
- Big Toe pose / Padangusthasana (I)
- Standing Forward Bend pose / Uttansana (B)
- Downward Facing Dog pose / Adho Mukha Svanasana (B)
Supine Poses :
- Bridge pose / Setu Bandha Sarvangasana (B)
- Reclining Big Toe pose / Supta Padangusthasana (I)
- Wind Relieving pose / Pavanamuktasana (B)
- Double Leg Raises pose / Uttanpadasana (B)
Prone Poses :
- Bow pose / Dhanurasana (B)
Restorative Poses :
- Child pose / Balasana (B)
- Cobbler pose / Supta Baddha Konasana (B)
- Corpse pose / Shavasana (B)
- Reclining Hero pose / Supta Virasana (I)
- Legs up the wall pose / Viparita Karani (B)
Cautions :
- Down Facing Dog pose / Adho Mukha Svanasana - Support head on a Bolster / Pillow / Block
- Warrior pose 1 / Veerabhadrasana 1
- Warrior pose 2 / Veerabhadrasana 2
- Warrior pose 3 / Veerabhadrasana 3
- Extended Side Angle pose / Utthita Parsvakonasana
- Extended Triangle pose / Utthita Trikonasana- Turn head to gaze downward
- Intense Side Stretch pose / Parsvottanasana - Avoid full forward bend
- High Lunge pose / Alanasana
- Shoulder Stand pose / Sarvangasana
- Plow pose / Halasana
- Tree pose / Vrksasana - Avoid raise arms overhead
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