Build a class that flows beautifully.

Arrival Breath

Breathwork

Settle students, soften shoulders.

Box Breathing

Breathwork

Four-count inhale, hold, exhale, hold.

Three-Part Breath

Breathwork

Belly, ribs, chest expansion.

Ujjayi Breath

Breathwork

Soft ocean sound at the back of the throat.

Alternate Nostril Breath

Breathwork

Balance left and right channels.

Bee Breath

Breathwork

Long humming exhale, calms the mind.

Lion Breath

Breathwork

Forceful exhale, release tension in face and jaw.

Breath of Fire

Breathwork

Rapid rhythmic diaphragmatic breath.

Cooling Breath

Breathwork

Inhale through curled tongue.

Skull Shining Breath

Breathwork

Sharp exhales through the nose.

Counted Breath

Breathwork

Equal inhale and exhale counts.

Extended Exhale

Breathwork

Exhale twice as long as inhale to calm nervous system.

Heart-Opening Breath

Breathwork

Hands at heart, feel chest expand.

Child Pose

Warm-up

Slow nasal breath, release spine.

Extended Child Pose

Warm-up

Arms long, lengthen side body.

Cat Cow

Warm-up

Warm the back body.

Thread the Needle

Warm-up

Open shoulders and upper back.

Sphinx Pose

Warm-up

Gentle backbend, lengthen lower spine.

Easy Seat

Warm-up

Cross-legged, hands on knees, find your seat.

Seated Side Bend

Warm-up

Lengthen side ribs, open intercostals.

Seated Twist

Warm-up

Rotate gently from base of spine.

Neck Rolls

Warm-up

Slow circles, both directions.

Shoulder Rolls

Warm-up

Forward and back, release tension.

Wrist Circles

Warm-up

Prepare wrists for weight bearing.

Ankle Circles

Warm-up

Mobility through both ankles.

Hip Circles

Warm-up

Circle hips both directions.

Sun Salutation A

Warm-up

Flowing warm-up, link breath to movement.

Sun Salutation B

Warm-up

Stronger flow with Warrior I.

Mountain Pose

Warm-up

Ground feet, lift crown, find centre.

Standing Forward Fold

Warm-up

Soft knees, release head and neck.

Halfway Lift

Warm-up

Flat back, hands on shins.

Rag Doll

Warm-up

Sway gently, hold opposite elbows.

Down Dog

Standing

Pedal heels, prepare standing flow.

Three-Legged Down Dog

Standing

Lift one leg, square hips.

Plank

Standing

Strong core, shoulders over wrists.

Forearm Plank

Standing

Lower onto forearms, engage core.

Side Plank

Standing

Stack hips, lift through top arm.

Side Plank with Tree

Standing

Top foot to inner thigh, find balance.

Low Lunge

Standing

Lengthen hip flexors and lift chest.

High Lunge

Standing

Back heel lifted, arms reach up.

Crescent Lunge

Standing

Strong back leg, lift through fingertips.

Twisted Crescent Lunge

Standing

Hands at heart, twist toward front knee.

Warrior I

Standing

Ground back heel, square hips gently.

Warrior II

Standing

Strong focal point, steady breath.

Warrior III

Standing

Balance on standing leg, body parallel to floor.

Reverse Warrior

Standing

Front arm lifts, back hand slides down leg.

Humble Warrior

Standing

Hands clasped behind, fold inside front leg.

Triangle

Standing

Open side body, soften jaw.

Extended Triangle

Standing

Reach long through both arms.

Revolved Triangle

Standing

Twist, square hips toward front leg.

Half Moon

Standing

Open hip, balance on one leg and one hand.

Revolved Half Moon

Standing

Twist version, opposite hand to floor.

Pyramid Pose

Standing

Both legs straight, fold over front leg.

Wide-Legged Forward Fold

Standing

Feet parallel, crown of head toward floor.

Goddess Pose

Standing

Wide stance, sink hips low, arms in cactus.

Garland Pose

Standing

Deep squat, elbows press into knees.

Chair Pose

Standing

Sit back, lift chest, arms reach up.

Twisted Chair

Standing

Hands at heart, rotate to one side.

Standing Pigeon

Standing

Ankle to opposite thigh, sit into standing leg.

Gate Pose

Standing

Kneeling side stretch, one leg extended.

Standing Backbend

Standing

Hands to sacrum, lift chest skyward.

Chaturanga

Standing

Lower halfway with elbows close to ribs.

Upward Dog

Standing

Open chest, thighs lift off mat.

Tree Pose

Balance

Find a steady drishti.

Eagle Pose

Balance

Wrap arms and legs, sink low.

Dancer Pose

Balance

Kick back foot into hand, lift chest.

Standing Big Toe Pose

Balance

Hold big toe, extend leg forward.

Hand to Big Toe Side

Balance

Extend leg out to the side.

Standing Splits

Balance

Lift back leg high, fold toward standing leg.

Standing Hand to Knee

Balance

Hug knee to chest, balance.

Figure Four Standing

Balance

Ankle on opposite thigh, sit down low.

Lord of the Dance

Balance

Advanced backbend balance.

Warrior III with Block

Balance

Hands to block for stability.

Airplane Pose

Balance

Like Warrior III but arms back like wings.

Tip Toe Pose

Balance

Balance on the balls of the feet.

Bridge Pose

Backbend

Press feet down, lengthen tailbone.

Supported Bridge

Backbend

Block under sacrum, restorative version.

Wheel Pose

Backbend

Full backbend, press up to hands and feet.

Camel Pose

Backbend

Hands to heels or lower back, lift chest.

Half Camel

Backbend

One hand to heel, opposite arm reaches up.

Cobra Pose

Backbend

Low cobra, elbows by ribs, chest lifts.

Locust Pose

Backbend

Lift chest and legs, arms back.

Bow Pose

Backbend

Hold ankles, kick into hands.

Half Bow

Backbend

One hand holds same-side ankle.

Fish Pose

Backbend

Lift chest, crown of head lightly touches mat.

Floor Bow

Backbend

Belly down, lift legs and chest.

Upward Plank

Backbend

Reverse tabletop with legs straight.

Reverse Tabletop

Backbend

Hands behind, lift hips, knees bent.

King Pigeon

Backbend

Pigeon with back foot to head.

Seated Forward Fold

Forward fold

Lengthen spine, fold from hips.

Head to Knee

Forward fold

One leg extended, fold over straight leg.

Wide-Legged Seated Forward Fold

Forward fold

Walk hands forward between legs.

Seated Straddle

Forward fold

Wide legs, hinge from hips.

Single-Leg Seated Forward Fold

Forward fold

One leg bent, fold over straight leg.

Half Bound Lotus Forward Fold

Forward fold

Bind one foot in lotus, fold over straight leg.

Tortoise Pose

Forward fold

Deep fold, arms threaded under legs.

Caterpillar

Forward fold

Yin pose, slow rounded forward fold.

Rabbit Pose

Forward fold

Crown to floor, hands hold heels.

Pigeon

Hip opener

Long hold, offer block support.

Sleeping Pigeon

Hip opener

Fold forward over front shin.

Double Pigeon

Hip opener

Fire log, stack shins evenly.

Bound Angle

Hip opener

Soles together, knees fall open.

Reclined Bound Angle

Hip opener

Same shape on the back.

Half Frog

Hip opener

One leg in frog, one leg long.

Full Frog

Hip opener

Both knees wide, shins parallel.

Lizard Pose

Hip opener

Front foot wide, hands or forearms inside.

Lizard Twist

Hip opener

Reverse hand to front foot, twist open.

Happy Baby

Hip opener

Hold feet, gently rock side to side.

Half Happy Baby

Hip opener

One leg only, other leg long.

Garland with Twist

Hip opener

Squat with one arm threaded under.

Cow Face Legs

Hip opener

Stack knees, hold for outer hip release.

Square Pose

Hip opener

Shins stacked at right angles.

Reclined Pigeon

Hip opener

Figure-four on the back, draw thigh in.

Banana Pose

Hip opener

Yin side body curve.

Supine Twist

Twist

Release through spine and ribs.

Knee-Down Twist

Twist

Both knees over to one side.

Seated Half Spinal Twist

Twist

Cross top leg, twist toward bent knee.

Sage Twist

Twist

One leg long, twist toward bent knee.

Revolved Chair

Twist

Sit back, twist with elbow outside knee.

Revolved Side Angle

Twist

Lunge twist with elbow outside knee.

Revolved Pyramid

Twist

Pyramid with twist toward front leg.

Belly Twist

Twist

Knees stacked over to side, gentle release.

Crocodile Twist

Twist

Yin spinal twist.

Boat Pose

Core

Lift heart, keep breath smooth.

Half Boat

Core

Knees bent, shins parallel.

Low Boat

Core

Hover heels and shoulders just above mat.

Bicycle Crunch

Core

Twist elbow toward opposite knee.

Hollow Body Hold

Core

Lower back glued to mat, arms and legs hover.

Dead Bug

Core

Opposite arm and leg extend, control through core.

Knees-to-Chest Crunch

Core

Tabletop legs, lift shoulders.

Plank Knee to Elbow

Core

From plank, draw knee to same elbow.

Mountain Climbers

Core

From plank, drive knees toward chest.

Side Plank with Crunch

Core

Top knee meets top elbow.

Legs Up the Wall

Inversion

Restorative inversion, calm and reset.

Shoulder Stand

Inversion

Lift hips and legs, support lower back.

Plow Pose

Inversion

From shoulder stand, feet to floor behind head.

Ear-Pressure Pose

Inversion

Knees by ears, advanced from plow.

Headstand

Inversion

Build slowly, engage core throughout.

Tripod Headstand

Inversion

Hands and head form tripod base.

Forearm Stand

Inversion

Strong shoulders, gaze between thumbs.

Dolphin Pose

Inversion

Forearms down, prep for forearm stand.

Handstand Prep

Inversion

Wall practice, kick up gently.

Wide-Legged Forward Fold Inversion

Inversion

Crown to floor, gentle inversion.

Crow Pose

Arm balance

Knees on triceps, lean forward, lift feet.

Side Crow

Arm balance

Twist version, knees stack on one arm.

Eight-Angle Pose

Arm balance

Cross ankles, extend legs to side.

Firefly

Arm balance

Legs extended forward over arms.

Flying Pigeon

Arm balance

Pigeon legs balanced on arms.

Grasshopper

Arm balance

Twist arm balance, top leg extends.

Scale Pose

Arm balance

From easy seat, press down and lift.

Peacock Pose

Arm balance

Advanced balance, body horizontal on elbows.

Compass Pose

Arm balance

Leg extends overhead, advanced shape.

Supported Child Pose

Restorative

Bolster between thighs, rest fully.

Supported Fish

Restorative

Bolster lengthwise under spine.

Supported Bound Angle

Restorative

Bolster under spine, blocks under knees.

Reclined Hero

Restorative

Bolster behind, gently recline.

Hero Pose

Restorative

Sit between heels, lengthen spine.

Crocodile Pose

Restorative

Belly down, forehead on hands, slow breath.

Constructive Rest

Restorative

Knees bent, feet on floor, release lower back.

Side-Lying Rest

Restorative

Lie on right side, knees bent, head supported.

Stonehenge Pose

Restorative

Yin variation of legs up the wall.

Melting Heart

Restorative

Heart melts toward mat, hips above knees.

Savasana

Closing

Full rest, minimal cueing.

Short Savasana

Closing

Quick reset between sequences.

Seated Meditation

Closing

Comfortable seat, close the practice.

Closing Bow

Closing

Hands at heart, namaste seal.

Gratitude Reflection

Closing

Hand on heart, set intention for the day.

Body Scan

Closing

Guide attention from feet to crown.

Yoga Nidra Intro

Closing

Deep guided rest, awareness practice.