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.

Side Hip Lift

The Side Hip Lift is an effective exercise for strengthening your hips, glutes, and core. This exercise targets the stabilization of your lateral muscles and can help improve your balance and coordination. Execution: Lie on your side with your legs extended and your feet stacked on top of each o

Side Shoulder Stretch

The Side Shoulder Stretch is a simple yet effective exercise to improve the flexibility and range of motion of the shoulder muscles. This stretch helps loosen the muscles around your shoulder blade and may reduce tension in the neck and upper back. Execution Stand upright with your feet shoulder

Side Shoulder Stretch With Chest Opener

The Side Shoulder Stretch With Chest Opener is an effective exercise that targets stretching the shoulders and opening the chest. This exercise is ideal for improving posture and relieving tension in the upper back and shoulders, especially if you spend a lot of time at a desk. Execution Begin i

Side Stretch With Overhead Reach

The Side Stretch With Overhead Reach is a simple yet effective exercise that focuses on improving your flexibility and strengthening your side muscles. This exercise not only helps build upper-body strength, but also improves your posture and reduces the risk of injuries by increasing your range of

Side-Lying Chest Openers

Side-Lying Chest Openers are a fantastic exercise for stretching and strengthening the chest muscles, shoulders, and muscles around the rib cage. This exercise not only helps improve posture but also promotes flexibility and mobility in the upper body. Execution Lie on your side with your legs s

Side-Lying Hip Raises

Side-lying hip raises are an excellent exercise for strengthening your hips, glutes, and core. This exercise is unique because it focuses on stabilizing and mobilizing the hips, which is essential for good posture and preventing injuries. Execution Lie on your side with your legs together and yo

Single-Leg Deadlift Hop

Introduction: The Single-Leg Deadlift Hop is a dynamic exercise that combines balance, strength, and explosiveness. It is a challenging movement that not only strengthens your lower body but also improves your core stability and coordination. Execution: Begin in a standing position with your fee

Single-Leg Hip Thrust

The Single-Leg Hip Thrust is a powerful exercise focused on strengthening your glutes and hamstrings. This exercise provides a unique challenge because it requires balance and stability, leading to improved muscle coordination and lower-body strength. Execution Find a stable bench or elevated su

Spider Plank

Introduction: The Spider Plank is a dynamic variation of the traditional plank that not only improves your core stability but also challenges your obliques and shoulder muscles. By bringing your knee toward your elbow, you add an extra dimension to the exercise, creating a more intense workout. Exe

Stability Ball Rolls

If you are looking for an effective way to strengthen your core and improve your balance, Stability Ball Rolls are an excellent choice. This exercise uses a stability ball to provide a dynamic challenge that not only engages your abdominal muscles but also activates your stabilizing muscles. Execut

Standing Backbend

The Standing Backbend is a powerful stretch that targets your anterior chain while also strengthening your back, shoulders, and arms. This exercise not only helps improve the flexibility of your spine but also stimulates blood circulation and may help reduce stress. Execution Begin standing with

Stork Balance

The Stork Balance is an excellent exercise for improving your balance and stability. It targets the strengthening of your lower body and core muscles while also challenging your concentration and coordination. Execution Begin by standing on one leg, with your other foot slightly off the ground.

Superman Hold

The Superman Hold is an effective exercise that targets strengthening your core and improving your posture. This exercise simulates Superman's flying position, hence the name, and offers a unique combination of benefits for your body. Execution Lie face down on a mat, with your arms extended in

T Pose

The T Pose is a simple yet effective exercise that focuses on improving your posture and strengthening your upper body. This exercise is unique because it not only strengthens your muscles but also helps improve your balance and stability. Execution Begin in a standing position with your feet sh

Tabletop Crunches

Want to strengthen your core while also improving your balance and stability? Try Tabletop Crunches. This exercise is a variation of the traditional crunch, but the tabletop position of your legs increases the intensity and places more focus on the lower abdominal muscles. Execution: Lie on your

Toe Touch

The Toe Touch is a simple but effective exercise that targets your abdominal muscles and flexibility. It is a great way to strengthen your core and improve your hamstring flexibility without having to go to the gym. Execution Begin in a standing position with your feet shoulder-width apart. In

Upward-Facing Dog

Upward-Facing Dog is a popular yoga exercise that not only improves your flexibility but also strengthens your back, arms, and abdominal muscles. This exercise is unique because it is a great way to improve your posture and reduce stress in your lower back. Execution: Begin lying face down with

W (Arm Stretch)

This exercise is a fantastic way to improve your strength and stability. What makes this exercise unique is that it engages multiple muscle groups simultaneously, allowing you to perform an efficient and effective workout. Execution Begin in a standing position with your feet shoulder-width apar

Wall W

The Wall W is an effective exercise that targets the upper back, shoulders, and arms, with a special focus on posture. This exercise is ideal for anyone who spends long hours at a computer or has poor posture. Execution Begin by standing with your back against a wall. Make sure your feet are app

Warrior Pose

Warrior Pose, also known as Warrior Stance, is a powerful yoga pose that not only strengthens your body but also calms your mind. This pose helps improve your balance, focus, and stability while also providing an excellent way to train your legs, shoulders, and arms. Execution Begin in a stand

Warrior Pose V.1

Warrior Pose V.1 is a powerful yoga pose that not only strengthens your body but also calms your mind. Known for its ability to improve concentration and endurance, this pose is a must-try for anyone looking for a balanced workout. Execution Begin in a standing position with your feet together.

Warrior V.2

Warrior V.2 is a dynamic exercise that combines balance, strength, and flexibility. This exercise is a variation of the classic yoga pose Warrior II, but with an added twist to increase the intensity. The unique benefit of this exercise is that it not only strengthens your muscles, but also improves

Warrior V.3

The Warrior V.3 exercise is a dynamic movement that combines balance, strength, and flexibility. This variation of the traditional Warrior pose from yoga adds an extra dimension to your training by increasing the intensity and focus on specific muscle groups. Execution Begin in a standing positi

Yoga Breathing

Yoga breathing, also known as Pranayama, is an essential exercise focused on controlling the breath to connect the body and mind. This technique offers unique benefits such as stress reduction, improved concentration, and increased energy levels. Execution Find a comfortable seated position, pre