| Basic
Groups of Yoga Poses For Developing Your Home Practice |
| Begin with a Few Warm-up Poses: Adho Mukha Svanasana (down dog) Child’s Pose Cat and Cow Pose Or a Slow Suryanamaskar (sun salutation) Then Select a Couple of Poses from Each Category in the Following Order: |
| 1. Standing Poses Tadasana (mountain pose) Utkatasana (powerful pose) Utthita Trikonasana (triangle pose) Utthita Parsvokonasana (side stretch pose) Ardha Chandrasana (half-moon pose) Virbhadrasana I (Warrior I pose) Virbhadrasana II (Warrior II pose) Vrksasana (tree pose) Prasirita Padottanasana (wide leg forward bend) Uttanasana (standing forward bend pose) Suryanamaskar (sun salutation) |
| 2. Arm Balances Plank pose Chaturanga Dandasana (low plank) Vasisthasana (pose to vasistha) Purvattanasana (reverse table top) Pincha Mayurasana (forearm balance) Adho Muka Vrksasana (full arm balance) |
| 3. Inversions Pincha Mayurasana (forearm balance) Sarvangasana (shoulder stand) Sirsasana (head stand) Halasana (plow pose) Adho Mukha Vrksasana (full arm balance) Viparita Karani (legs up the wall) |
| 4. Backbends Bhujangasana (cobra pose) Salbhasana (locust pose) Urdhva Mukha Svanasana (up dog0 Urdhva Dhanursana (upward bow) Dhanursasana (bow pose) Ustrasana (camel pose) Setu Bhanda (bridge pose) |
| 5. Twists Matsyendrasana (seated twist) Parivrtta Trikonasana (revolved triangle) Parivrtta Janu Sirsasana (seated one leg forward bend) Reclining twists with knees bent - arms to sides |
| 6. Forward Bends and Seated Poses Uttanasana (standing forward bend) Pachimottanasana (seated forward bend) Baddha Konasana (bound angle) Gomukhasana (cow face pose) Supta Padangusthasana (reclining hand to big toe pose) |
| 7. Restorative Poses Supta Baddha Konasana (reclining bound angle) Supta Virasana (reclining Virasana) Supported Bridge Pose Supported Back Bend over chair Supported back bend over blankets |
| End with Savasana |