Dynamic yoga sessions to boost metabolism, burn fat, and support healthy, sustainable weight loss.
Improves overall flexibility and body strength
Stimulates heart, lungs, liver, and digestive system
Knee or joint strain: Rapid or incorrect movements can strain knees, hips, or ankles.
Back/neck injuries: Forward bends, planks, and backbends may worsen existing spinal issues.
Always practice on an empty stomach
Move slowly and coordinate with breathing
Strengthens thighs, hips, calves, and ankles
Tones core and abdominal muscles
Can strain knees if bent too deeply or with improper alignment
May cause lower back discomfort if pelvis tilts incorrectly
Avoid deep bend if you have knee or hip problems
Keep knees behind toes to prevent joint stress
Strengthens legs, ankles, and core
Opens hips and chest
May strain knees if front knee extends beyond toes
Lower back discomfort if pelvis not aligned properly
Knee, ankle, or hip injury (modify depth or skip)
High blood pressure (avoid holding arms overhead for long)
Strengthens core, arms, wrists, and shoulders
Tones abdominal muscles
Can strain wrists, shoulders, or lower back if form is incorrect
Holding too long may cause fatigue or muscle tremors
Avoid if wrist or shoulder injuries exist
Keep neck neutral to avoid strain
Strengthens core muscles, hip flexors, and spine
Improves balance and posture
Can strain lower back if core is weak or posture is incorrect
Difficult for beginners or people with tight hamstrings
Avoid if recent back or spine injury exists
Pregnant women should modify (knees bent, or skip)
Strengthens arms, wrists, shoulders, and core
Tones chest, abdomen, and back muscles
Can strain wrists, elbows, or shoulders if alignment is incorrect
Lower back pain may occur if hips sag
Shoulder injury or rotator cuff problems
People with lower back issues should engage core fully to protect spine
Strengthens arms, wrists, shoulders, and core
Improves balance, stability, and coordination
Can strain wrists, shoulders, or lower back if alignment is incorrect
Challenging for beginners or those with poor balance
Avoid if shoulder, wrist, or elbow injuries exist
People with lower back problems should engage core fully
Helps relieve back pain if done correctly
Strengthens legs, knees, and ankles
Can strain hamstrings, knees, or lower back if over-stretched
Twisting incorrectly may cause spine or neck discomfort
Avoid if you have severe spine, hip, or hamstring injuries
High blood pressure: keep head neutral
Helps relieve back pain if done correctly
Strengthens legs, knees, and ankles
Can strain hamstrings, knees, or lower back if over-stretched
Twisting incorrectly may cause spine or neck discomfort
Avoid if you have severe spine, hip, or hamstring injuries
High blood pressure: keep head neutral
Stretches the spine, hamstrings, calves, and shoulders
Strengthens arms, shoulders, and legs
May strain the shoulders, wrists, or hamstrings if done incorrectly
Can cause dizziness in some people
Avoid if you have recent wrist, shoulder, or spinal injury
People with high blood pressure or glaucoma should practice carefully
Strengthens back, spine, glutes, and legs
Opens chest, shoulders, and hip flexors
Can strain lower back, shoulders, or neck if done incorrectly
Difficult for beginners or people with tight back muscles
Avoid if you have spine, shoulder, neck, or knee injuries
Pregnant women should avoid this pose
Strengthens the spine, lower back, hips, and gluteal muscles
Improves flexibility of the spine
Incorrect practice may strain the neck or lower back
Overlifting the hips can cause discomfort
Avoid if you have severe neck injury, slipped disc, or recent spinal surgery
People with knee pain should practice carefully or modify
Deeply stretches inner thighs, hamstrings, and groin
Strengthens quadriceps, hips, and glutes
Risk increases if the knee goes beyond the ankle or twists inward.
People with tight hips may overstretch, causing pain or pulling of the hip flexors or groin.
Keep the bent knee aligned over the ankle to protect your joints.
If your hips are tight, use yoga blocks for support.
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
