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.

Dynamic Hip Stretch

The Dynamic Hip Stretch is a flexibility exercise that focuses on improving the range of motion around your hip area. This exercise not only helps increase your flexibility but also helps reduce the risk of injury by improving hip mobility. Execution Begin in a standing position with your feet s

Elevated-Feet Plank

Plank exercises are stabilizing exercises. Holding a plank position requires the muscles in the lower back, abdomen, glutes, and legs (especially the hamstrings) to work to keep the back and legs aligned. Placing the feet higher allows a completely horizontal position to be achieved. This makes the

Extended Side Angle Yoga Pose

The Extended Side Angle Yoga Pose is a dynamic posture that combines flexibility, strength, and balance. This exercise opens the hips, stretches the sides of the body, and improves stability throughout the body. Execution Begin in a standing position with your feet approximately one leg-length a

Front Raise (On Stability Ball)

Front raises are primarily performed to place more emphasis on the anterior head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. In particular, the fibers that run from the clavicle to the upper arm, also known as the 'upper chest'. In addition to the deltoid itse

Glute Bridge

The rear decline bridge / glute bridge targets stretching the back and aligning the upper body with the lower body. It engages the erector spinae in the back, the glutes, and hamstrings. This exercise therefore fits just as well into a glute workout. The glutes work hardest in this exercise. A good

Handstand Push-Up

The handstand push-up is an advanced exercise that combines strength, balance, and coordination. It is an excellent way to train your shoulders, arms, and chest while also improving core stability. Execution Begin by assuming a handstand position against a wall for stability. Make sure your ha

Headstand

The Headstand, also known as the headstand, is an impressive yoga pose that tests not only your balance but also your strength. It is an exercise in which you literally stand on your head, with your body extended straight upward. This pose offers unique benefits such as improving blood circulation t

Hip Bridge

Introduction: The Hip Bridge is an effective exercise for strengthening your glutes, hamstrings, and core. It is a simple movement that you can do without any equipment, making it perfect for home workouts or as part of your warm-up or cool-down routine. Execution: Lie on your back with your kne

Hollow Hold

The Hollow Hold is a powerful core-stability exercise that helps you develop a strong and stable torso. This exercise is unique because it requires you to engage your abdominal muscles intensely while your body is in an extended position, which contributes to better posture and performance in other

King Cobra Pose

King Cobra Pose is an advanced yoga pose that requires flexibility, strength, and focus. This exercise is unique because it stretches and strengthens the back muscles while also opening the shoulders, arms, and chest. Execution Begin in Sphinx Pose: lie on your stomach with your elbows under you

Leg Circles

Introduction: Leg Circles are an effective exercise for strengthening your core and improving the flexibility and mobility of your hips. This exercise targets not only your abdominal muscles but also the small stabilizing muscles around your hips. Execution: 1. Lie on your back with your arms along

Lotus Pose

The Lotus exercise is a calming yet powerful way to train both your mind and body. This exercise, deeply rooted in yoga, helps improve your flexibility and strengthen your core while also providing a moment of meditation. Execution Sit on the floor with a straight back and your legs extended in

Mountain Pose

Mountain Pose, or Tadasana in Sanskrit, is a fundamental yoga pose that forms the basis for many other poses. This pose helps improve your posture, balance, and focus. It may seem simple, but performing it correctly can significantly strengthen your body and mind. Execution Begin by standing upr

Pelvis Lifts

The Pelvis Lift, also known as the bridge exercise, is a fantastic way to strengthen your core, glutes, and hamstrings. This exercise not only helps build muscle strength, but also improves your posture and can reduce back pain. Instructions Lie on your back with your knees bent and your feet

Pistol Squat

The pistol squat is a challenging exercise for the legs and core. Below is a step-by-step explanation of how to perform this exercise: Stand upright with your feet shoulder-width apart. Lift one leg and extend it forward so that you are standing on one leg. Keep your other leg straight and bent, wi

Plank T Raise

The Plank T Raise is a dynamic core-strengthening exercise that builds stability and strength in your shoulders, chest, and abdominal muscles. It is a variation of the traditional plank that adds a rotation element, making it a challenging and effective workout. Instructions: Begin in a standard

Prone Chest Lift

Do you want to develop a strong back and shoulders without using weights? The Prone Chest Lift is an effective exercise that helps you achieve these goals. This exercise not only strengthens your upper body but also improves your posture and flexibility. Execution Lie face down on a comfortable,

Quadruped Shoulder Rotation

The Quadruped Shoulder Rotation is an effective exercise that targets shoulder stability and mobility. This exercise is unique because it helps strengthen the muscles around your shoulder joint while also working on core stability. Execution Begin on your hands and knees in a quadruped position

Runner's Lunge

The Runner's Lunge is a dynamic stretch that targets your hips, thighs, and glutes while also improving flexibility in your hamstrings and hip flexors. This exercise is ideal for runners and athletes who want to improve their running performance and reduce the risk of injuries. Execution Begin i

Scapular Protraction - Shoulder and Upper-Body Mobility

Want to improve your shoulder and upper-body mobility? The Scapular Protraction exercise is an excellent choice. This exercise focuses on strengthening and mobilizing the shoulder blades, which is essential for good posture and shoulder health. Execution Begin in a push-up position with your arm

Seated Heart Opener

The Seated Heart Opener is a simple yet effective exercise that focuses on opening your chest and improving the flexibility of your spine. This exercise not only helps relieve tension in your upper body, but also promotes deeper breathing and may reduce stress. Instructions Sit on the floor with

Shin Hugs

Shin Hugs are a fantastic exercise for improving the flexibility and strength of your lower legs. This exercise helps prevent injuries commonly experienced by runners and athletes by strengthening and stretching the muscles around your shinbone. Execution Begin by standing on a comfortable surfa

Shoulder Extension Behind Back

Shoulder Extension Behind Back is an effective exercise for improving shoulder flexibility and strength. This exercise not only helps build muscle mass, but also improves the mobility of your shoulder joints, which is essential for a wide range of activities. Execution Begin by standing upright

Side Bridge Modification 2 Left

The Side Bridge Modification 2 Left is a fantastic exercise for improving core stability and strengthening your obliques. This variation places extra emphasis on the left side of your body, helping correct uneven loading and improve your balance. Execution Begin lying on your right side, with yo