Yoga flows that gently stretch the body, improve flexibility, and tone muscles for a strong, balanced physique.
Strengthens the thighs, knees, ankles, and core muscles
Enhances balance and posture
Not suitable for people with severe spinal or hip injuries
Overstretching can cause muscle strain
Do not bend forward or backward—keep the body in one plane
People with low blood pressure should rise slowly
Deeply stretches the hamstrings, calves, and hips
Improves flexibility of the spine and legs
Incorrect alignment can cause neck or spinal discomfort
Not suitable for people with severe back, hip, or hamstring injuries
Do not round the spine; bend from the hips
Use yoga blocks for hand support if flexibility is limited
Deeply stretches the hamstrings, calves, and inner thighs
Improves flexibility of hips and spine
Incorrect alignment can cause neck or spinal discomfort
Not suitable for people with severe back, hip, or knee injuries
People with low blood pressure should rise slowly
Use yoga blocks if flexibility is limited
Improves flexibility of hips, pelvis, and legs
Enhances balance, coordination, and body awareness
High risk of muscle strain if done without proper warm-up
Not suitable for beginners without preparation
Warm up thoroughly before attempting this pose
Use yoga blocks or bolsters for support
Improves balance and body coordination
Enhances spinal flexibility and posture
Incorrect alignment can stress the lower back or knees
Loss of balance may cause strain or falls
Do not lock the standing knee
People with low blood pressure should rise slowly
Strengthens the back and spinal muscles
Stimulates abdominal and pelvic organs
Incorrect alignment may strain the knees, hips, or lower back
Overstretching can cause muscle or ligament injury
Use bolsters or blocks for hip support
Pregnant women should avoid
Stretches hips, thighs, ankles, shoulders, chest, and arms
Improves flexibility of the hip joints and shoulder joints
Difficult for beginners with tight hips or shoulders
Incorrect posture may strain knees or shoulders
Avoid if you have severe spinal, knee, or hip problems
Practice on an empty stomach for best results, or 3–4 hours after meals
Improves balance and body coordination
Strengthens legs, ankles, knees, and hips
Challenging for beginners due to balance demands
Incorrect practice may strain knees, ankles, or shoulders
Use a wall or chair for balance support if needed
Practice on an empty stomach for best results, or 3–4 hours after meals
Improves balance, stability, and body coordination
Enhances hip joint mobility and flexibility
Incorrect practice may strain hamstrings or hips
Not suitable for people with severe ankle, knee, or hip injuries
People with low blood pressure should practice carefully
Practice on an empty stomach for best results, or 3–4 hours after meals
Deeply stretches the hamstrings, calves, and hips
Helps relieve stiffness in the lumbar spine
Overstretching may strain hamstrings or lower back
Incorrect alignment can cause hip or knee discomfort
Avoid if you have severe hamstring, hip, or lower back injuries
Practice on an empty stomach for best results, or 3–4 hours after meals
