Developing a Home Practice: What to Practice

This introductory group is a stripped down collection of poses, predominantly standing, that are the most useful with which to begin. They will provide your body with the full variety of ranges of motion for you to work with. Once you have come to grips with these, you can begin to work in other poses and variations.

Standing Poses

Tadasana (Mountain Pose)Tadasana (Mountain Pose)
Urdhva Hastasana (Upward Hands Pose)Urdhva Hastasana (Upward Hands Pose)
Urdhva Baddha Hastasana (Upward Bound Hands Pose)Urdhva Baddha Hastasana (Upward Bound Hands Pose)
Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)
Gomukhasana Arms (Cow Face Pose)Gomukhasana arms (Cow Face Pose)
Pashchima Namaskarasana (Reverse Prayer Pose)Pashchima Namaskarasana (Reverse Prayer Pose)
Garudasana Arms (Eagle Pose)Garudasana arms (Eagle Pose)
Vrkshasana (Tree Pose)Vrkshasana (Tree Pose)
Utthita Hasta Padasana (Extended Hands and Feet Pose)Utthita Hasta Padasana (Extended Hands and Feet Pose)
Parshva Hasta Padasana (Side Hands and Feet Pose)Parshva Hasta Padasana (Side Hands and Feet Pose)
Utthita Trikonasana (Extended Triangle Pose)Utthita Trikonasana (Extended Triangle Pose)
Utthita Parshvakonasana (Extended Side Angle Pose)Utthita Parshvakonasana (Extended Side Angle Pose)
Virabhadrasana I (Warrior Pose I)Virabhadrasana I (Warrior Pose I)
Virabhadrasana II (Warrior Pose II)Virabhadrasana II (Warrior Pose II)
Parshvottanasana (Intense Side Stretch Pose)Parshvottanasana (Intense Side Stretch Pose)
Prasarita Padottanasana I (Widespread Feet Pose)Prasarita Padottanasana I (Wide Spread Feet Pose)
Uttanasana (Intense Stretch Pose)Uttanasana (Intense Stretch Pose) - feet apart

Seated Poses

Dandasana (Staff Pose)
Baddha Konasana I (Bound Angle Pose I)
Upavishtha Konasana I (Seated Angle Pose I)
Sukhasana (Easy Pose)
Vajrasana (Thunderbolt Pose)
Virasana (Hero Pose)

Forward Extensions

Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Adho Mukha Sukhasana (Downward Facing Comfortable Pose)
Triang Mukhaikapada Paschimottanasana (Three Limbs Facing Intense West Stretch Pose)
Pashchimottanasana (Intense West Stretch Pose)

Reclined Poses

Supta Tadasana (Reclined Mountain Pose)

Core Poses

Urdhva Prasarita Padasana (Upward Extended Feet Pose) (90°)


Utthita Marichyasana (Extended Marichi’s Pose)
Bharadwajasana in Chair I (Bharadwaja's Pose)
Bharadwajasana in Chair II (Bharadwaja's Pose)

Backward Extensions

Viparita Dandasana (Inverted Staff Pose)
Setu Bandha (Bridge Pose) (on block)


Salamba Sarvangasana I (Shoulder Stand) - at wall
Sarvangasana over chair (Shoulder Stand)
Halasana (Plough Pose) - feet on chair
Supta Konasana (Reclined Angle Pose) - feet on chair
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) - feet on chair

Restorative Poses (supported variations)

Viparita Karani (Upside Down Pose)
Supta Baddha Konasana (Reclined Bound Angle Pose) - over bolster
Setu Bandha (Bridge Pose) on bolsterSetu Bandha (Bridge Pose) - over bolster
Shavasana (Corpse Pose)