These are some common poses used in various combinations in most yoga sessions including basic, power, and flow classes. Restorative and Yin sessions use different positions and will be covered on their own page.
Standing Poses
- Mountain Pose (
Tadasana): Standing with feet together or hip-width apart, arms at the sides, with an engaged posture.
- Downward-Facing Dog (AdhoMukhaSvanasana): An inverted “V” shape with hands and feet on the mat, stretching the hamstrings, calves, and back.
- Warrior I and II (Virabhadrasana): Standing poses that build strength and stability, focusing on leg muscles and core.
- Triangle Pose (Trikonasana): A standing side bend that stretches the legs and torso.
- Tree Pose (Vrikshasana): A balancing pose that helps improve stability.
Seated and Reclined Poses
Child’s Pose (Balasana): A resting pose that stretches the back, hips, and thighs.
- Seated Forward Bend (Paschimottanasana): Bending forward from the hips while seated with legs extended.
- Bridge Pose (SetuBandhasana): A backbend where the hips and lower back are lifted off the floor.
- Cat-Cow Pose (Marjariasana): A gentle flow between two poses to warm up the spine.
- Reclining Spinal Twist: A gentle twist while lying on the back that stretches the back and hips.
Other Common Poses
- Cobra Pose (Bhujangasana): A gentle backbend performed while lying on the stomach.
- Plank Pose (Phalakasana): A pose that builds core, arm, and wrist strength.
- Corpse Pose (Savasana): A final relaxation pose where you lie flat on your back to rest completely.
