Yoga Exercises and Poses for Every Practice

Explore yoga exercises and poses with practical guidance on breathing, technique, props and building a controlled, safe practice.

Yoga brings together postures, breathing and controlled movement, with sessions ranging from gentle and restorative to dynamic and strength-focused.

What is yoga?

Yoga includes many styles and sequences. Depending on the session, you may practise mobility, balance, muscular control and body awareness using a mat or props such as blocks, straps and bolsters. The challenge changes with the style, pace, range of motion and how each posture is performed.

Practical guidance

Use a stable, non-slip surface and wear clothing that allows free movement. Keep the breath steady, enter positions gradually and use props to modify the setup. Stop if you feel sharp pain or dizziness, and seek qualified guidance when you are unsure about technique.

Alternating Leg Lifts

Introduction: Alternating Leg Lifts are an effective exercise for strengthening your core and improving flexibility in your hips. This exercise also helps stabilize the lower back and can be performed anywhere without special equipment. Execution: Lie on your back with your hands under your buttock

Around the World Superman Hold

The Around the World Superman Hold is a dynamic exercise that helps improve core stability and balance. This exercise targets not only your abdominal muscles but also your lower back, glutes, and shoulders, making it an excellent addition to your fitness routine. Execution Lie face down on a mat

Bird Dog

The Bird Dog is a fantastic exercise that targets both core stability and improved balance. It is a versatile movement that helps strengthen multiple muscle groups while also improving coordination. Execution Begin on your hands and knees in a tabletop position, with your knees under your hips a

Bound Angel Leg Bounce - Woman Example

The Bound Angel Leg Bounce is a unique exercise that focuses on flexibility and muscle control, especially in the lower body and core muscles. This exercise is ideal for women who want to tone their hips, thighs, and abdominal muscles while also working on their balance and coordination. Execution

Bound Angle Pose - Woman Example

Bound Angle Pose, also known as Baddha Konasana, is a seated yoga pose primarily focused on opening the hips and stretching the inner thighs. This pose is particularly beneficial for women because it stimulates the lower abdomen, ovaries, bladder, and kidneys. It is an excellent exercise for promoti

Butterfly Yoga Flaps

The Butterfly Yoga Flaps exercise is a wonderful way to develop flexibility and strength in your shoulders, chest, and upper back. This exercise combines the calm of yoga with the dynamics of butterfly movements, making it a unique addition to your fitness routine. Execution Sit on the floor wit

Butterfly Yoga Pose

The Butterfly Yoga Pose, also known as Baddha Konasana, is a seated pose known for its ability to open the hips and inner thighs. This pose not only helps improve your flexibility but also has a calming effect and may help relieve stress and fatigue. Execution Begin by sitting on the floor with

Cat-Cow

Cat-Cow is a flexibility exercise that targets your back and abdominal muscles. This exercise helps improve the flexibility of your spine and can be a great addition to your warm-up or cool-down routine. Instructions Begin on your hands and knees with your hands directly under your shoulders and

Cat-Cow

The Cat-Cow exercise is a fantastic way to strengthen your core, promote flexibility in your spine, and improve your posture. This exercise, which mimics the movements of both a cat and a cow, is simple to perform and requires no equipment, making it an excellent choice for both beginners and advanc

Cat-Cow Stretch

The Cat-Cow Stretch is a simple yet effective exercise that helps keep your back and neck flexible. This exercise is especially popular in yoga and is often used as a warm-up or to relax the spine. Instructions Start on your hands and knees with your knees under your hips and your hands direct

Child Pose Candle

Child Pose Candle is a calming yet effective exercise that focuses on flexibility and relaxation. This exercise combines the calming posture of Child Pose with an active component that engages your core muscles, making it a unique addition to your fitness routine. Execution Start on your knees,

Child's Pose

Child's Pose, or Balasana, is a relaxing stretch that helps relax your body and mind. This exercise is ideal at the end of your workout or during yoga to relax your muscles and deepen your breathing. Execution Begin on your hands and knees on a comfortable surface. Spread your knees slightly w

Clamshell

The Clamshell is an effective exercise for strengthening your hips and glutes. It is a popular choice for improving pelvic stability and preventing lower-limb injuries. Execution: Lie on your side with your legs together and your knees slightly bent. Support your head on your forearm or rest y

Cobra Side Ab Stretch

The Cobra Side Ab Stretch is a dynamic exercise focused on stretching and strengthening your side abdominal muscles. This exercise offers a unique combination of flexibility and strength training, making it an excellent addition to your fitness routine. Execution Begin in the cobra position: lie

Cobra Yoga Pose Hold

The Cobra Yoga Pose, also known as Bhujangasana, is an essential yoga pose that focuses on strengthening and loosening your back. This exercise offers unique benefits such as improving the flexibility of your spine and stimulating the abdominal organs. Execution Begin by lying on your stomach, w

Curl-Up with Bent Elbows

Want a strong core while giving your biceps an extra challenge? Then the Curl-Up with Bent Elbows is the perfect exercise for you. This exercise combines the benefits of a traditional curl-up with a biceps curl, creating a dynamic movement that engages multiple muscle groups at the same time. Execu

Diagonal Arm and Leg Lift

Looking for an exercise that improves your balance while training multiple muscle groups at the same time? Try the Diagonal Arm and Leg Lift. This exercise is ideal for strengthening your core while also working your back, glutes, and shoulder muscles. Execution: Begin on your hands and knees wi

Diagonal Leg Lifts

Would you like to add an exercise to your routine that targets both your core and glutes? Try Diagonal Leg Lifts. This exercise is unique because it not only focuses on strengthening your glutes but also improves core stability through the diagonal movement. Execution Start on your hands and kne

Downward Dog

Downward Dog is a versatile yoga exercise that both stretches and strengthens your body. This pose offers a unique combination of benefits, including improving flexibility, strengthening the muscles, and promoting blood circulation. Execution Begin on your hands and knees, ensuring that your han

Downward Dog

Downward Dog is a versatile yoga exercise that promotes both strength and flexibility throughout your body. This pose, known for its ability to calm the mind and reduce stress, is a foundation of many yoga routines. Execution Begin on your hands and knees, ensuring that your hands are placed dir

Downward Dog Sprint

The Downward Dog Sprint is a dynamic exercise that combines the traditional yoga pose with a cardio element. This exercise is perfect for improving your flexibility, strength, and endurance, while also providing a good cardio workout. Execution Begin in the Downward Dog position: hands and feet

Downward Dog to Child’s Pose

The Downward Dog to Child’s Pose exercise is a calming combination that brings together the benefits of Downward-Facing Dog and Child’s Pose. This exercise helps stretch the back, shoulders, and hamstrings while also providing a moment of rest and recovery during your workout. Execution Begin in

Dynamic Bird Dog

The Dynamic Bird Dog is a fantastic exercise that improves both your balance and core stability. By performing this exercise regularly, you work on a strong back and abdominal muscles while improving your coordination and focus. Execution: Begin on your hands and knees in a tabletop position, wi

Dynamic Hip Stretch

The Dynamic Hip Stretch is a flexibility exercise that focuses on improving the range of motion around your hips. This exercise not only helps increase your flexibility but also reduces the risk of injury by improving hip mobility. Execution Start in a standing position with your feet shoulder-w