Tabletop Pose — Bharmanasana

Difficulty: Beginner

A foundational hands‑and‑knees shape that supports spinal alignment, core engagement, and mindful movement.

Gentle Alignment Cues:

• Stack shoulders over wrists and hips over knees.
• Spread fingers wide and press evenly through palms.
• Keep spine long and neutral with soft belly.

Benefits:

• Builds core and shoulder stability
• Supports spinal alignment
• Foundation for Cat‑Cow and many transitions

Contraindications:

Wrist discomfort; use fists, forearms, or wedges.

Variations:

• Place blanket under knees.
• Use blocks under hands for wrist ease.

Camel Pose — Ustrasana (Supported)

Difficulty: Intermediate

A kneeling backbend that opens the chest and hip flexors when supported and approached with care.

Gentle Alignment Cues:

• Place hands on low back or blocks beside ankles.
• Lift chest upward rather than collapsing into low back.
• Keep neck neutral or slightly lifted.

Benefits:

• Opens chest and shoulders
• Stretches hip flexors and quads
• Strengthens back body

Contraindications:

Neck, shoulder, or low‑back pain; reduce depth or keep hands on hips.

Variations:

• Keep toes tucked for higher support.
• Place blocks beside ankles for hands.

Cat Pose — Marjaryasana

Difficulty: Beginner

A gentle spinal flexion that releases the back body and supports mindful movement and breath awareness.

Gentle Alignment Cues:

• From Tabletop, round spine toward ceiling.
• Press hands firmly and broaden shoulder blades.
• Let head and tail soften toward the floor.

Benefits:

• Releases spinal tension
• Improves mobility and circulation
• Pairs well with Cow Pose for warm‑ups

Contraindications:

Wrist discomfort; use fists or forearms.

Variations:

• Move slowly with breath.
• Practice seated or standing if needed.

Cow Pose — Bitilasana

Difficulty: Beginner

A gentle spinal extension that opens the chest and front body while strengthening the back body.

Gentle Alignment Cues:

• From Tabletop, lift tail and chest as belly softens.
• Broaden collarbones and keep gaze neutral.
• Move slowly to avoid compressing low back.

Benefits:

• Improves spinal mobility
• Opens chest and shoulders
• Pairs well with Cat Pose for warm‑ups

Contraindications:

Neck discomfort; keep gaze down.

Variations:

• Practice seated or standing.
• Use blocks under hands for wrist ease.

Dolphin Pose — Ardha Pincha Mayurasana

Difficulty: Intermediate

A forearm‑based inversion prep that strengthens shoulders and core while lengthening the spine.

Gentle Alignment Cues:

• Place forearms shoulder‑width apart and press firmly.
• Lift hips toward the sky like Downward Dog.
• Keep knees bent if hamstrings feel tight.

Benefits:

• Strengthens shoulders and upper back
• Builds core stability
• Prepares body for forearm stand

Contraindications:

Shoulder injury or high blood pressure; reduce intensity or skip inversion.

Variations:

• Practice with forearms on blocks.
• Keep knees on the floor for a gentler version.

Downward‑Facing Dog — Adho Mukha Svanasana

Difficulty: Beginner–Intermediate

A full‑body standing‑arm support pose that lengthens the spine, strengthens the shoulders, and energizes the whole body.

Gentle Alignment Cues:

• Lift hips up and back from Tabletop or Plank.
• Keep knees bent to lengthen spine.
• Press through palms and broaden shoulders.

Benefits:

• Strengthens arms, shoulders, and core
• Lengthens hamstrings and calves
• Improves circulation and energy

Contraindications:

Wrist or shoulder pain; use forearms or wall variation.

Variations:

• Practice at the wall for support.
• Keep heels lifted or knees bent.

Plank Pose — Phalakasana

Difficulty: Beginner–Intermediate

A strong, full‑body pose that builds core, shoulder, and leg strength while supporting alignment awareness.

Gentle Alignment Cues:

• Stack shoulders over wrists and press through palms.
• Engage core and keep spine long from head to heels.
• Lower knees anytime for support.

Benefits:

• Strengthens core and shoulders
• Builds stability and endurance
• Supports transitions to arm balances

Contraindications:

Wrist or shoulder pain; practice on forearms or with knees down.

Variations:

• Forearm Plank for wrist relief.
• Knees‑down Plank for support.

Rabbit Pose — Sasangasana

Difficulty: Beginner–Intermediate

A gentle forward fold that lengthens the spine and opens the back body with grounding support.

Gentle Alignment Cues:

• From kneeling, round spine and place crown of head lightly on floor.
• Hold heels or place hands on floor for support.
• Lift hips only to a comfortable height.

Benefits:

• Lengthens spine
• Releases back and shoulder tension
• Supports nervous system calming

Contraindications:

Neck sensitivity; keep more weight in knees and hands.

Variations:

• Use a folded blanket under head.
• Keep hands on floor for stability.

Side Plank — Vasisthasana (Supported)

Difficulty: Intermediate

A balancing arm‑support pose that strengthens the shoulders, obliques, and hips while building stability.

Gentle Alignment Cues:

• Stack shoulder over wrist and step top foot forward for support.
• Lift hips gently and lengthen spine.
• Top arm can reach up or rest on hip.

Benefits:

• Strengthens core and shoulders
• Improves balance and stability
• Builds lateral body awareness

Contraindications:

Wrist or shoulder pain; practice forearm variation.

Variations:

• Lower bottom knee for support.
• Use a block under bottom hand.

Upward‑Facing Dog — Urdhva Mukha Svanasana (Gentle)

Difficulty: Intermediate

A chest‑opening backbend that strengthens the arms and spine while energizing the whole body.

Gentle Alignment Cues:

• Press hands into floor and lift chest forward and up.
• Keep thighs lifted or lower them for support.
• Broaden collarbones and soften shoulders.

Benefits:

• Opens chest and shoulders
• Strengthens arms and back
• Improves posture and breathing

Contraindications:

Low‑back pain; practice Cobra or Sphinx instead.

Variations:

• Lower thighs for more support.
• Use blocks under hands.

Wheel Pose — Urdhva Dhanurasana (Supported)

Difficulty: Advanced

A deep backbend that opens the chest, shoulders, and hip flexors while strengthening the entire back body.

Gentle Alignment Cues:

• Start in Bridge and place hands beside ears.
• Press into hands and feet to lift chest.
• Keep knees tracking forward and breath steady.

Benefits:

• Opens chest and shoulders deeply
• Strengthens arms, legs, and back
• Improves spinal mobility

Contraindications:

Wrist, shoulder, or low‑back pain; practice Bridge or Supported Fish instead.

Variations:

• Use blocks under hands.
• Practice Bridge as a prep.

Wild Thing — Camatkarasana

Difficulty: Intermediate–Advanced

A heart‑opening backbend and balance pose that expands the chest and strengthens the shoulders and legs.

Gentle Alignment Cues:

• From Side Plank, step top foot behind and lift hips.
• Reach top arm overhead in an arc.
• Keep neck long and breath steady.

Benefits:

• Opens chest and shoulders
• Strengthens arms and legs
• Improves balance and confidence

Contraindications:

Shoulder instability; practice Bridge or Supported Side Plank instead.

Variations:

• Keep bottom knee down for support.
• Use a block under supporting hand.