Sequences

The routines.

Poses in order. Or click a part of the body.

On the mat

Surya Namaskar ASurya Namaskar A (Sun Salutation A)Traditional 12-pose sun greeting sequencebeginner · 3–15 min · 11 posesSurya Namaskar BSurya Namaskar B (Sun Salutation B)Dynamic sun salutation with warrior posesintermediate · 5–20 min · 11 posesChandra NamaskarChandra Namaskar (Moon Salutation)Cooling lunar sequence for evening practiceall levels · 5–20 min · 13 posesRoutineMorning Energizing FlowWake-up sequence for daily energybeginner · 10–30 min · 10 posesRoutineEvening Wind-Down SequenceCalming sequence for better sleepbeginner · 10–30 min · 5 posesRoutineDeep Hip Opening SequenceRelease deep hip tension progressivelyintermediate · 15–45 min · 4 posesRoutineSpine Health & Back Care SequenceTherapeutic movements for spine healthbeginner · 10–30 min · 4 posesRoutineCore Awakening SequenceBuild functional core strengthintermediate · 10–25 min · 4 posesVirabhadrasana VinyasaWarrior Flow SequenceDynamic warrior pose flowintermediate · 10–30 min · 7 posesRoutineSun saluteA standing loop to wake the body.8 posesRoutineHipsOpen what sitting closes.6 posesRoutineSpineLengthen, then twist. Never force a hinge.6 posesRoutineShouldersArms, blades, and the space between.6 posesRoutineEvening sitA few poses, then the floor.5 poses