Modular Yoga Asana for Daily Practice

My mind operates in a way that is always looking for improvement and simplification, and this has naturally extended to the topic of Yoga Asana — or what we commonly recognize as Yoga Flow. My goal is to create a type of practice that can be done daily, as our bodies, due to a sedentary lifestyle, require at least a bit of movement each day. Anyone who has tried practicing consistently for a few days will understand the truth of that statement.

There are so many different ways to practice, and the wide range of approaches creates a challenge — some form of dependency on a teacher, whether online or in person. To be able to effortlessly know or feel what to do can take years of practice. Another challenge is the varying amount of energy we have each day; our bodies do not always have the same energy levels, so committing to a full-body, hour-long practice is often unrealistic unless one is fully dedicated.

With all of this in mind, and after acquiring sufficient knowledge and certifications, I wanted to create something more accessible for modern people. Below, you will find the result of this ongoing research — a discovery I now call Modular Yoga.

Please note that this is merely a draft, and it may take several more months of practice to refine it. You may want to bookmark this page, as I will eventually add detailed session descriptions along with video guidance to this article.

• The idea is to create fully independent yoga flows, each designed to engage as many body parts as possible.

• The practitioner can choose which flows to practice on any given day, based on their current energy level , available time and body needs.

• Each flow is designed to be learned by heart, promoting self-sufficiency and freedom from constant teacher guidance.

• Flows may include modifications and progressions, allowing practitioners of different levels to adapt and gradually deepen their practice.

Research began with determining whether there are already well-established and globally recognized systems that closely align with the idea of Modular Yoga. It is also important that these practices be standardized, so they have been tested and practiced over many years, by many teachers, across the world.

Below, you will find a list of such systems — you can learn them by heart, and that alone would provide a sufficient foundation for your practice.

1. Surya Namaskar

YouTube – Surya Namaskar

• Global Recognition: Very high

• Can be learned by heart: Yes

• Notes: All styles - often used as warm up before peak poses, can be practiced as standalone practice.

• Standardisation level: Medium — core idea is universal but many variations exist across styles

2. Chandra Namaskar

YouTube – Chandra Namaskar

• Global Recognition: High

• Can be learned by heart: Yes

• Notes: Varies a bit between schools - calming and relatively easy

• Standardisation level: Low to medium — many different versions depending on tradition, but a lot of similarities.

3. Ashtanga Primary, Intermediate & Advanced Series

YouTube – Ashtanga Primary Series

• Global Recognition: Very high

• Can be learned by heart: Yes

• Notes: Entire system is fixed globally - demanding physically.

• Standardisation level: Very high — exact postures and sequences are fixed and taught identically worldwide

4. Sivananda 12 Basic Asanas

YouTube – Sivananda 12 Basic Asanas

• Global Recognition: High

• Can be learned by heart: Yes

• Notes: Classic Hatha

• Standardisation level: High — the sequence of 12 postures is consistent across schools

5. Bikram 26 & 2

YouTube – Bikram 26 & 2

• Global Recognition: Very high

• Can be learned by heart: Yes

• Notes: 26 postures + 2 breathing, fixed

• Standardisation level: Very high — fully standardised, all Bikram classes follow the same exact sequence

6. Jivamukti Magic Ten

YouTube – Jivamukti Magic Ten

• Global Recognition: Moderate

• Can be learned by heart: Yes

• Notes: Short practice, holding breaths in fixed poses.

• Standardisation level: High — fixed short sequence, taught the same in Jivamukti system

7. 5 Tibetan Rites

YouTube – 5 Tibetan Rites

• Global Recognition: High

• Can be learned by heart: Yes

• Notes: Popular longevity sequence

• Standardisation level: Very high — always the same five exercises practiced in a fixed way

8. Pawanmuktasana Series

YouTube – Pawanmuktasana Series

• Global Recognition: High in Hatha world

• Can be learned by heart: Yes

• Notes: Foundational Hatha kriya

• Standardisation level: High — generally taught as fixed series in Hatha yoga training

9. Budokon Primary Series

YouTube – Budokon Primary Series Section 1 (demo)

• Global Recognition: Niche but standardized

• Can be learned by heart: Yes

• Notes: Yoga + martial arts hybrid

• Standardisation level: High — fixed sequence within the Budokon method

1. Vayu Namaskar (Air Salutation)
YouTube

• Global Recognition: Low to moderate — popular in some modern yoga schools

• Can be learned by heart: Yes

• Notes: Salutation themed around the air element; flowing, open chest movements

• Standardisation level: Medium — similar structure across schools but details vary

2. Agni Namaskar (Fire Salutation)
YouTube short version | longer version

• Global Recognition: Low to moderate — seen in modern yoga and some Hatha/Tantra schools

• Can be learned by heart: Yes

• Notes: Dynamic, heating flow focused on inner fire and energy

• Standardisation level: Low to medium — common patterns but no universal fixed sequence

3. Jala Namaskar (Water Salutation)
YouTube

• Global Recognition: Low — niche, creative sequence in modern yoga

• Can be learned by heart: Yes

• Notes: Flow focused on fluidity, grounding, softness

• Standardisation level: Low — multiple versions, often used as creative flow

4. Prithvi Namaskar (Earth Salutation)
YouTube version 1 | version 2

• Global Recognition: Low — niche, used in some modern and experimental yoga classes

• Can be learned by heart: Yes

• Notes: Grounded, slow, connected to stability and earth energy

• Standardisation level: Low — no fixed sequence, highly creative

5. Akasha Namaskar (Space Salutation)
YouTube

• Global Recognition: Very low — used in some esoteric yoga and tantra-inspired classes

• Can be learned by heart: Yes

• Notes: Focused on openness, expansiveness, subtle energy

• Standardisation level: Very low — no standard sequence, varies widely

6. Shiva Namaskar
YouTube

• Global Recognition: Moderate — taught in several schools inspired by Sadhguru / Isha and some Hatha styles

• Can be learned by heart: Yes

• Notes: Meditative flow honoring Shiva, dynamic and balancing

• Standardisation level: Medium to high — in Isha system highly standardised, elsewhere variable

7. Shakti Namaskar
YouTube

• Global Recognition: Low — used in modern and feminine-oriented yoga

• Can be learned by heart: Yes

• Notes: Flow honoring feminine energy, often circular and fluid

• Standardisation level: Low — no widely fixed version, many creative variants

8. Mandala Namaskar
YouTube

• Global Recognition: Moderate — common in vinyasa schools and movement-focused yoga

• Can be learned by heart: Yes

• Notes: Circular flow moving around the mat (mandala = circle), popular in creative sequencing

• Standardisation level: Low to medium — there are popular versions but overall flexible

Note

You can search online for tutorials and images of each pose. Begin by examining the general look and feel of the pose—it’s a great way to start. You might also look for links in Global Yoga Flows and Modern Rising Flows (sections above), to familiarise yourself with poses. Don’t overthink it. With time and practice, you will naturally improve. As with everything, practice makes perfect.

Introduction

Whether you’re stepping onto your mat for the first time or deepening an established practice, this full-body sequences are designed for busy lives. For best results, complete the following daily:

• Intention and Dedication

• Warm-Up

• Choose Module From the List

• Cool Down

• Closing

The best time to practice is in the morning, as it’s easier to maintain the habit. As the day unfolds, it’s easy to get lost in the busyness of life and find yourself without enough time or energy for your practice. Practicing in the morning offers the added benefit of beginning your day consciously and healthily, setting a calm, focused, and present energy for the hours ahead.

Modify any pose as needed, and feel free to use props like blocks, straps, or cushions for support. In each session, we want to experience the full range of motion within each pose. Practice deeply—don’t treat the poses as stiff or static. Instead, explore them dynamically, allowing movement within the structure of the pose. Over time, the poses will become more accessible; when that happens, seek a gentle challenge while respecting your body. Aim to feel a subtle stretch in each pose—this will help open your body further.

Pay attention to your breath and aim to synchronize each movement with your inhalations and exhalations. However, this will come with time. In the beginning, focus on exploring the poses and deeply feeling your body.

Intention and Dedication

Before you begin, take a moment to set an intention—perhaps “I am present” or “I am enough.” You may choose to dedicate the session to surrender, allowing yourself to be guided by a higher power or the divine. This invites a feeling of reverence and sacredness into your practice. Inviting the spiritual space to open up. Bring your palms together at your heart, smile softly, and let’s step into our practice with gratitude. Namaste.

1. Warm-Up

• Seated Centering
  Sit comfortably in a cross-legged or kneeling position. Rest your hands on your knees or thighs. Close your eyes and take slow, deep breaths. Feel your connection to the floor and consciously arrive in the space.

• Wrist Circles
  Extend your arms forward at shoulder height. Make fists and rotate the wrists slowly in one direction for about 15 seconds, then reverse direction for another 15 seconds.

• Arm Circles
  Raise your arms overhead and stretch upward. Begin making slow, controlled circular motions with your arms — first forward for about 5–10 repetitions, then backward. Engage your core to stabilize.

• Side Neck Stretch
  Sit tall. Gently tilt your head toward your right shoulder. Use your right hand to gently deepen the stretch. Hold for a few breaths. Repeat on the left side.

• Full Neck Rolls
  Sit upright. Drop your chin toward your chest. Slowly roll your head in a circular motion to the right, completing a full circle. Repeat 3–5 times, then reverse direction.

• Seated Twist (Ardha Matsyendrasana)
  Sit with legs extended. Bend the right knee and place the right foot outside the left thigh. Inhale to lengthen the spine, exhale to twist to the right, placing the right hand behind you and left elbow outside the right knee. Hold for a few breaths. Repeat on the other side.

• Kundalini Spinal Twist
  Sit cross-legged. Place your hands on your knees. Inhale and twist your torso to the right, exhale and twist to the left. Continue rhythmically for about 1–2 minutes, connecting breath to movement.

• Table Top Position (Neutral Position)
  Come to hands and knees. Align your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide, pressing evenly through the hands.

• Cat-Cow Flow
  From Table Top: Inhale, arch the back (Cow Pose), lifting the chest and tailbone toward the ceiling. Exhale, round the spine (Cat Pose), tucking the chin and tailbone. Perform 3 slow, mindful cycles, linking each movement to breath.

• Downward-Facing Dog (Adho Mukha Svanasana)
  From Table Top: Tuck your toes under and lift your hips toward the ceiling, straightening your legs as much as comfortable. Press your heels toward the floor. "Walk the dog" by alternating bending and straightening the knees, warming up the hamstrings and calves.

• Into Mountain Pose (Tadasana)
  Walk your feet forward toward your hands. Slowly roll up to standing. Stand tall with feet together or hip-width apart. Ground through all four corners of your feet, engage your thighs, lengthen your spine, relax your shoulders, and reach the crown of your head upward.

2. Modified Moon Salutation (Chandra Namaskar)

• Mountain Pose (Tadasana)
  Stand tall with feet together or hip-width apart. Ground through all four corners of your feet. Engage thighs, lengthen the spine, relax shoulders, and reach the crown of the head upward. Hands can be at heart center or by your sides.

• Angle Pose II (Side Bend Right and Left with Hands Up)
  Inhale, reach both arms overhead. Exhale, bend to the right, reaching through the left side body. Inhale back to center. Exhale, bend to the left, stretching the right side body.

• Goddess Pose (Utkata Konasana)
  Step feet wide apart, turn toes out at a 45-degree angle. Exhale, bend knees deeply so thighs move toward parallel with the floor. Raise arms to shoulder height with elbows bent, palms facing forward (cactus arms). Hold for a few breaths.

• Star Pose
  Inhale, straighten the legs and reach both arms out to the sides and upward into a wide "X" shape — open and expansive.

• Triangle Pose (Right Side)
  Turn your right foot out to 90 degrees and left foot in slightly. Exhale, shift your hips left as you reach your right arm forward, then lower your right hand to your shin, ankle, or the floor. Extend your left arm upward, keeping the chest open.

• Pyramid Pose (Right Side)
  Inhale, square the hips toward the right leg. Both feet face forward (right foot slightly forward, left foot back). Exhale, fold the torso over the right leg. Keep the spine long. Hands can be on the floor or on blocks.

• Low Lunge Backbend (Right Side)
  Bend the right knee and step the left foot back into a low lunge. Lower the left knee to the floor. Inhale, lift the chest and gently arch the back, reaching arms up or placing hands on the front thigh.

• Low Lunge Quad Stretch (Right Side)
  From Low Lunge, bend the left knee, reaching back with the left hand (or right hand) to gently draw the left foot toward the glute. Keep the chest lifted and hips square.

• Low Lunge Side Twist (Right Side)
  Return the left foot to the floor. Inhale, lift the left arm upward. Exhale, twist the torso to the right, bringing the left elbow outside the right knee or simply twisting open with arms extended.

• Side Lunge Pose (Skandasana)
  Come up slightly and shift your weight into a wide squat. Bend the left knee deeply, keeping the right leg straight (flex right foot). Move side to side between left and right side lunge several times, warming the hips and legs.

Repeat Entire Sequence on Left Side (reverse to end at the Mountain Pose)

• Low Lunge Backbend (Left Side)
  From Side Lunge, rotate toward the front of the mat (left foot forward). Right knee lowers to the floor. Inhale, lift the chest and gently arch the back, reaching arms overhead or hands on front thigh.

• Low Lunge Quad Stretch (Left Side)
  In Low Lunge, bend the right knee, reach back with the right hand (or left hand) to gently draw the right foot toward the glute. Keep the chest lifted and hips square.

• Low Lunge Side Twist (Left Side)
  Return the right foot to the floor. Inhale, lift the right arm upward. Exhale, twist the torso to the left, bringing the right elbow outside the left knee or simply twisting open with arms extended.

• Pyramid Pose (Left Side)
  Inhale, lift the right knee and straighten both legs, squaring the hips toward the left leg. Exhale, fold forward over the left leg with a long spine. Hands may rest on the floor, shin, or blocks.

• Triangle Pose (Left Side)
  Inhale, open into Triangle Pose — left foot turns out to 90°, right foot slightly in. Exhale, hinge at the hips, left hand lowers to shin, ankle, or block, right arm reaches up. Chest open.

• Star Pose
  Inhale, rise up from Triangle Pose, turn both feet parallel to each other, and stretch both arms and legs wide into Star Pose — a wide, open "X" shape.

• Goddess Pose
  Exhale, turn toes out 45°, bend the knees deeply into Goddess Pose. Arms in cactus shape, chest lifted.

• Angle Pose II (Side Bends Left and Right with Hands Up)
  Inhale, straighten legs and bring arms overhead. Exhale, bend to the left, stretching through the right side body. Inhale to center. Exhale, bend to the right, stretching through the left side body.

• Mountain Pose (Tadasana)
  Inhale, step feet together at the top of the mat. Exhale, stand tall in Mountain Pose. Hands at heart center or by the sides. Pause here to feel the effects of the sequence.

3. Standing Flow – Both Sides

• Mountain Pose (Tadasana)
  Inhale, stand tall with arms by your sides or at heart center. Ground the feet.

• Back Bend
  Inhale, sweep arms overhead. Exhale, gently arch back, lifting the chest.

• Forward Fold (Uttanasana)
  Exhale, fold forward from the hips with a long spine, head hangs.

• Half Lift (Ardha Uttanasana)
  Inhale, lift halfway up, lengthen the spine, hands on shins or floor.

• Plank
  Exhale, plant hands and step or jump back to Plank. Body in one line.

• Chaturanga Dandasana
  Inhale, shift forward slightly. Exhale, bend elbows close to ribs, lower halfway down with control.

• Sphinx
  Inhale, lower to the mat. Place elbows under shoulders, forearms parallel. Lift the chest gently.

• Dolphin Transition
  Exhale, tuck toes, lift hips toward the ceiling into Dolphin. Walk feet in slightly.

• Downward Facing Dog (Adho Mukha Svanasana)
  Inhale, transition to hands and knees, exhale, press hips up and back into Downward Dog.

• Three-Legged Dog (Right Leg Up)
  Inhale, extend the right leg toward the ceiling. Exhale, knee to nose, rounding the spine and shifting forward. Step the right foot forward between the hands.

• Warrior I (Hands Up)
  Inhale, rise up into Warrior I, arms reaching overhead.

• Warrior I (Cactus Arms)
  Exhale, bend elbows to cactus shape, lower the back knee as you open the chest. Inhale, straighten the back leg and return arms up.

• Warrior I (Hands on Shoulders)
  Inhale, place hands on shoulders. Exhale, push the upper back higher and more upright.

• Warrior II (Virabhadrasana II)
  Exhale, open hips and shoulders to face the side. Arms extend out at shoulder height.

• Reverse Warrior
  Inhale, reach front arm up and back, sliding back hand down the back leg. Front knee stays bent.

• Triangle Pose (Trikonasana)
  Exhale, straighten front leg. Inhale, reach forward, then exhale, lower hand to shin, ankle, or floor. Top arm reaches up.

• Extended Side Angle (Forearm on Front Leg)
  Inhale, bend front knee. Exhale, place forearm on thigh. Top arm reaches overhead.

• Extended Side Angle (Hand on Ground)
  Inhale, place front hand on the ground or block inside/outside foot. Top arm remains reaching overhead.

• Lizard Pose (Utthan Pristhasana)
  Exhale, lower both hands inside the front foot. Option to lower back knee. Inhale, lift chest, exhale, sink hips deeper.

• Dragon Pose
  Inhale, lower the back knee if not already down. Exhale, sink hips forward, chest lifted or hands on blocks.

• Plank Pose
  Inhale, plant hands, step the front foot back to Plank.

• Chaturanga Dandasana
  Exhale, shift forward slightly, lower halfway down with control.

• Cobra or Baby Cobra (Bhujangasana)
  Inhale, lower to the mat. Inhale, lift chest using back strength. Choose Baby Cobra (low lift) or Cobra (higher lift).

• Downward Facing Dog
  Exhale, press back into Downward Dog. Hips high, spine long. Stay for a few breaths.

  Repeat Sequence on Left Side

• Three-Legged Dog (Left Leg Up)
  Inhale, extend the left leg toward the ceiling.
  Exhale, knee to nose, rounding the spine and shifting forward. Step the left foot forward between the hands.

• Warrior I (Hands Up)
  Inhale, rise up into Warrior I, arms reaching overhead.

• Warrior I (Cactus Arms)
  Exhale, bend elbows to cactus shape, lower the back knee as you open the chest.
  Inhale, straighten the back leg and return arms up.

• Warrior I (Hands on Shoulders)
  Inhale, place hands on shoulders.
  Exhale, push the upper back higher and more upright.

• Warrior II (Virabhadrasana II)
  Exhale, open hips and shoulders to face the side. Arms extend out at shoulder height.

• Reverse Warrior
  Inhale, reach front arm up and back, sliding back hand down the back leg. Front knee stays bent.

• Triangle Pose (Trikonasana)
  Exhale, straighten front leg.
  Inhale, reach forward, then exhale, lower hand to shin, ankle, or floor. Top arm reaches up.

• Extended Side Angle (Forearm on Front Leg)
  Inhale, bend front knee.
  Exhale, place forearm on thigh. Top arm reaches overhead.

• Extended Side Angle (Hand on Ground)
  Inhale, place front hand on the ground or block inside/outside foot. Top arm remains reaching overhead.

• Lizard Pose (Utthan Pristhasana)
  Exhale, lower both hands inside the front foot. Option to lower back knee.
  Inhale, lift chest. Exhale, sink hips deeper.

• Dragon Pose
  Inhale, lower the back knee if not already down.
  Exhale, sink hips forward, chest lifted or hands on blocks.

• Plank Pose
  Inhale, plant hands, step the front foot back to Plank.

• Chaturanga Dandasana
  Exhale, shift forward slightly, lower halfway down with control.

• Upward-Facing Dog (Urdhva Mukha Svanasana)
  Inhale, roll over the toes, lift chest and thighs off the mat. Arms straight, shoulders back.

• Downward-Facing Dog (Adho Mukha Svanasana)
  Exhale, press hips back and up, lengthen the spine.

• Standing Half Lift (Ardha Uttanasana)
  Inhale, step or jump feet forward.
  Lift halfway up, lengthen the spine, hands on shins or floor.

• Forward Fold (Uttanasana)
  Exhale, fold forward from the hips, head hangs.

• Rise Up
  Inhale, sweep arms up to standing.

• Back Bend
  Exhale, gently arch back, lifting the chest.

• Namaste
  Inhale, return to standing.
  Exhale, hands to heart center.

• Tadasana (Mountain Pose)
  Inhale, stand tall with arms by your sides or at heart center. Ground the feet.

4. Hip Openers

• Tadasana (Mountain Pose)
  Inhale, stand tall with arms by your sides or at heart center. Ground the feet.

• Standing Backbend
  Inhale, sweep arms overhead.
  Exhale, gently arch back, lifting the chest.

• Forward Fold (Uttanasana)
  Exhale, fold forward from the hips with a long spine. Head hangs.

• Half Lift (Ardha Uttanasana)
  Inhale, lift halfway up, lengthen the spine. Hands on shins or floor.

• Plank Pose
  Exhale, plant hands and step or jump back to Plank. Body in one line.

• Baby Cobra or Upward Dog
  Inhale, lower to the mat or move through Chaturanga.
  Lift chest using back strength (Baby Cobra), or press up lifting thighs off mat (Upward Dog).

• Downward-Facing Dog (Adho Mukha Svanasana)
  Exhale, press hips back and up, lengthen the spine.

• Three-Legged Dog (Right Leg Up, Open Hip)
  Inhale, extend the right leg toward the ceiling.
  Exhale, open the hip, bend the knee.

• Pigeon Pose (Right Side)
  Exhale, bring right knee toward right wrist.
  Lower into Pigeon Pose. Inhale, lift chest. Exhale, fold forward if desired.

• Downward-Facing Dog
  Inhale, step back and lift hips to Downward Dog.

• Three-Legged Dog (Left Leg Up, Open Hip)
  Inhale, extend the left leg toward the ceiling.
  Exhale, open the hip, bend the knee.

• Pigeon Pose (Left Side)
  Exhale, bring left knee toward left wrist.
  Lower into Pigeon Pose. Inhale, lift chest. Exhale, fold forward if desired.

• Downward-Facing Dog
  Inhale, step back and lift hips to Downward Dog.

• Jump Forward to Malasana (Yogic Squat)
  Exhale, bend knees, look forward.
  Inhale, hop or step feet wide to Malasana. Hips low, spine tall.

• Forward Fold (Uttanasana)
  Exhale, straighten legs, fold forward.

• Wide-Legged Forward Fold
  Inhale, step feet wide apart.
  Exhale, fold forward from the hips. Hands to floor or ankles.

• Half Lift (Ardha Uttanasana)
  Inhale, lift halfway up, lengthen the spine.

• Jump to Tadasana
  Exhale, hop feet together.
  Inhale, rise to standing in Tadasana.

• Standing Backbend
  Inhale, sweep arms overhead.
  Exhale, gently arch back, lifting the chest.

• Namaste
  Inhale, return to standing.
  Exhale, hands to heart center.

• Tadasana (Mountain Pose)
  Inhale, stand tall with arms by your sides or at heart center. Ground the feet.

5. Standing Balance

• Tadasana (Mountain Pose)
  Inhale, stand tall with arms by your sides or at heart center. Ground the feet.

• Standing Knee to Chest (Right Leg)
  Inhale, shift weight to left foot.
  Exhale, draw right knee toward chest, interlace fingers around shin or hold knee.

• Utthita Hasta Padangusthasana A (Right Leg Forward)
  Inhale, grab right big toe with right fingers (or hold behind thigh).
  Extend right leg forward.
  Keep spine tall and shoulders relaxed.

• Utthita Hasta Padangusthasana B (Right Leg to Side)
  Exhale, open right leg out to the right side.
  Left hand may rest on hip or extend out for balance.
  Gaze over left shoulder or forward.

• Utthita Hasta Padangusthasana C (Hands on Hips)
  Inhale, bring right leg back to center.
  Release toe, place both hands on hips.
  Hold the extended leg forward without using the hands.

• Tadasana (Mountain Pose)
  Exhale, lower right leg with control.
  Return to Tadasana.

  Repeat Sequence on Left Leg

• Standing Knee to Chest (Left Leg)
  Inhale, shift weight to right foot.
  Exhale, draw left knee toward chest, interlace fingers around shin or hold knee.

• Utthita Hasta Padangusthasana A (Left Leg Forward)
  Inhale, grab left big toe with left fingers (or hold behind thigh).
  Extend left leg forward.
  Keep spine tall and shoulders relaxed.

• Utthita Hasta Padangusthasana B (Left Leg to Side)
  Exhale, open left leg out to the left side.
  Right hand may rest on hip or extend out for balance.
  Gaze over right shoulder or forward.

• Utthita Hasta Padangusthasana C (Hands on Hips)
  Inhale, bring left leg back to center.
  Release toe, place both hands on hips.
  Hold the extended leg forward without using the hands.

• Tadasana (Mountain Pose)
  Exhale, lower left leg with control.
  Return to Tadasana.

6. Core & Backbends

• Chair Pose (Utkatasana)
  Inhale, bend knees, sink hips low.
  Reach arms overhead, weight in heels.

• Forward Fold (Uttanasana)
  Exhale, fold forward from the hips.
  Let the head hang.

• Half Lift (Ardha Uttanasana)
  Inhale, lift halfway up, lengthen the spine.
  Hands on shins or floor.

• Plank Pose
  Exhale, plant hands, step or jump back to Plank.
  Body in one line.

• Chaturanga: Lower to belly
  Exhale, lower with control all the way to the belly.
  Elbows close to the ribs.

• Locust Pose (Salabhasana)
  Inhale, lift chest, arms, and legs off the mat.
  Keep gaze slightly forward, neck long.

• Bow Pose (Dhanurasana)
  Exhale, bend knees, reach back for ankles.
  Inhale, kick feet into hands, lift chest and thighs.

• Crocodile Pose (Makarasana)
  Exhale, lower down.
  Rest forehead on stacked hands, legs relaxed.

• Child’s Pose (Balasana), Legs Wide
  Inhale, press back to Child’s Pose.
  Knees wide, big toes touch.
  Exhale, rest forehead to mat, arms forward.

• Puppy Pose (Uttana Shishosana)
  Inhale, come to all fours.
  Exhale, walk hands forward, hips over knees.
  Chest melts toward mat.

• Sphinx Pose (Salamba Bhujangāsana)

• Table Top (Bharmanasana)
  Inhale, come forward to Table Top.
  Shoulders over wrists, hips over knees.

• Thread the Needle (Right Arm First)
  Exhale, thread right arm under left.
  Rest right shoulder and ear on the mat.

• Table Top
  Inhale, return to Table Top.

• Thread the Needle (Left Arm)
  Exhale, thread left arm under right.
  Rest left shoulder and ear on the mat.

• Table Top
  Inhale, return to Table Top.

• Seated Position
  Exhale, cross the ankles, come to a comfortable seated position.

• Reversed Table Top (Ardha Purvottanāsana)

• Bridge Pose (Setu Bandhasana)
  Inhale, lie on back, bend knees, feet hip-width apart.
  Exhale, lift hips toward the ceiling, arms alongside body.

• Wheel Pose (Optional) (Urdhva Dhanurasana)
  Inhale, place hands by ears.
  Exhale, press into hands and feet, lift into Wheel Pose.
  Hold for a few breaths.

• Lower from Wheel Pose
  Exhale, lower down slowly with control.

• Supine Rest
  Inhale, hug knees to chest.
  Exhale, release legs out long, arms by sides.

• Roll to One Side
  Inhale, draw knees in.
  Exhale, roll gently to one side.

• Seated Position
  Inhale, press up to a comfortable seated position.

• Transition to Standing
  Inhale, come to standing in your own time.

• Tadasana (Mountain Pose)
  Exhale, arrive in Tadasana.
  Stand tall, arms by sides or at heart center.

7. Seated Poses

• Tadasana (Mountain Pose)
  Inhale, stand tall with arms by your sides or at heart center. Ground the feet.

• Standing Backbend
  Inhale, sweep arms overhead.
  Exhale, gently arch back, lifting the chest.

• Forward Fold (Uttanasana)
  Exhale, fold forward from the hips. Head hangs.

• Half Lift (Ardha Uttanasana)
  Inhale, lift halfway up, lengthen the spine. Hands on shins or floor.

• Plank Pose
  Exhale, plant hands, step or jump back to Plank. Body in one line.

• Chaturanga Dandasana
  Exhale, shift forward slightly, lower halfway down with control.

• Upward-Facing Dog (Urdhva Mukha Svanasana)
  Inhale, roll over the toes, lift chest and thighs off the mat. Arms straight.

• Downward-Facing Dog (Adho Mukha Svanasana)
  Exhale, press hips back and up, lengthen the spine.

• Jump or Step to Seated
  Inhale, bend knees, gaze forward. Exhale, jump or step through to seated position.

• Dandasana (Staff Pose)
  Inhale, sit tall with legs extended forward, arms by sides, spine long.

• Arms Up
  Inhale, sweep arms overhead. Lengthen the spine.

• Paschimottanasana (Seated Forward Fold)
  Exhale, hinge from hips, fold forward over the legs.
  Hands reach toward feet or shins.

• Purvottanasana (Reverse Table Top)
  Inhale, place hands behind hips, fingers point forward.
  Press into feet and hands, lift hips toward the ceiling.

• Janu Sirsasana (Right Side)
  Inhale, bend right knee, sole of foot to inner left thigh.
  Exhale, fold forward over the extended left leg.

• Janu Sirsasana (Left Side)
  Inhale, return to seated, extend right leg.
  Exhale, bend left knee, sole of foot to inner right thigh.
  Fold forward over the extended right leg.

• Ardha Matsyendrasana (Half Spinal Twist)
  Inhale, bend right knee, cross right foot over left leg.
  Exhale, twist to the right, left elbow outside right knee.
  Inhale to lengthen, exhale to deepen the twist.
  Repeat on the left side.

• Boat Pose (Navasana), Hold for 3 Breaths
  Inhale, lift feet off mat, shins parallel to floor or legs extended.
  Arms reach forward. Hold for 3 steady breaths.

• Cross Ankles and Roll Forward into Crow Pose (Kakasana)
  Exhale, cross ankles, roll forward, plant hands.
  Inhale, shift weight forward, bend elbows.
  Lift feet off mat into Crow Pose.

• Table Top (Bharmanasana)
  Exhale, lower feet, come into Table Top.

• Downward-Facing Dog (Adho Mukha Svanasana)
  Inhale, tuck toes, lift hips back and up.

• Upward-Facing Dog (Urdhva Mukha Svanasana)
  Inhale, shift forward, roll over toes, lift chest and thighs.

• Namaste
  Exhale, lower knees or step forward to standing.
  Bring hands to heart center.

• Tadasana (Mountain Pose)
  Inhale, stand tall with arms by your sides or at heart center.

8. Inversions & Counterposes

• Tadasana (Mountain Pose)
  Inhale, stand tall with arms by your sides or at heart center. Ground the feet.

• Chair Pose (Utkatasana)
  Inhale, bend knees, sink hips low.
  Arms reach overhead.

• Forward Fold (Uttanasana)
  Exhale, fold forward from the hips.
  Let the head hang.

• Half Lift (Ardha Uttanasana)
  Inhale, lift halfway up, lengthen the spine.
  Hands on shins or floor.

• Plank Pose
  Exhale, plant hands, step or jump back to Plank.
  Body in one line.

• Chaturanga Dandasana
  Exhale, shift forward slightly, lower halfway down with control.

• Cobra or Upward-Facing Dog (Bhujangasana or Urdhva Mukha Svanasana)
  Inhale, lift chest.
  Legs active, shoulders back.

• Downward-Facing Dog (Adho Mukha Svanasana)
  Exhale, press hips back and up.
  Stay here for a few breaths.

• Transition to Seated
  Inhale, bend knees. Exhale, hop or step to seated position.
  Lower onto back with control.

• Legs to L-Shape (Viparita Karani Prep)
  Inhale, extend legs straight up toward ceiling (L-shape).
  Arms by sides or under hips.

• Shoulder Stand (Sarvangasana)
  Exhale, press into arms, lift hips up, support lower back with hands.
  Legs extend straight up.

• Plow Pose (Halasana)
  Exhale, lower legs slowly over head toward floor.
  Keep hands on back or release to floor.

• Ear Pressure Pose (Karnapidasana)
  Exhale, bend knees to gently rest by ears.
  Relax shoulders.

• Fish Pose (Matsyasana) — Counterpose
  Inhale, lie on back.
  Hands under hips, elbows in.
  Exhale, lift chest, arch upper back, crown of head lightly on mat.

• Roll to Seated
  Inhale, rock up to a comfortable seated position.

• Rabbit Pose (Sasangasana)
  Inhale, roll down slowly to seated.
  Come to kneeling.
  Exhale, crown of head to mat, hands on heels, round the spine.

• Or Head Stand

• Table Top (Bharmanasana)
  Exhale, lower feet, come into Table Top.

• Downward-Facing Dog (Adho Mukha Svanasana)
  Inhale, tuck toes, lift hips back and up.

• Look Forward → Jump or Step to Chair Pose
  Inhale, bend knees deeply, gaze forward.
  Exhale, lightly step or jump to Utkatasana (Chair Pose) — land with knees bent, arms up.

• Tadasana (Mountain Pose)
  Exhale, straighten the legs, stand tall in Tadasana.

Poses left to Analyze for Flow Matching

• Eagle Pose — Garuḍāsana

• Standing Head-to-Knee Pose — Daṇḍāyamāna Jānuśīrṣāsana

• Standing Bow-Pulling Pose — Daṇḍāyamāna Dhanurāsana

• Balancing Stick Pose — Tulādaṇḍāsana

• Standing Separate-Leg Head-to-Knee Pose — Daṇḍāyamāna Bibhaktapāda Jānuśīrṣāsana

• Toe Stand Pose — Paḍāṅguṣṭhāsana

• Fixed Firm Pose — Supta Vajrāsana

• Half Tortoise Pose — Ardha Kurmāsana

• Camel Pose — Uṣṭrāsana

• Blowing-in-Firm Pose — Kapālabhātī in Vajrāsana

• Standing Hip Circles (Pelvic Circles)

• Side Forearm Plank — Vasiṣṭhāsana variation

• Leg Raises (Five-Tibetan Rite 2)

• Camel Variation / Kneeling Backbend (Five-Tibetan Rite 3)

• Jhulana Lurhakanasana — Rock-and-Roll Pose

Cool-Down (after warm up - and other modules and before Pranayama practice)

• Wind-Removing Pose (Pavanamuktasana)
  Lie on your back. Draw your right knee toward your chest, clasping your hands around your shin. Keep the left leg extended or bent if needed. Gently pull the knee in to compress the abdomen. Hold for a few breaths, then switch sides. Option: bring both knees to the chest and hug them in, gently rocking side to side.

• Happy Baby Pose (Ananda Balasana)
  Lie on your back. Bend your knees toward your chest and grab the outer edges of your feet with your hands. Open your knees wider than your torso, bringing them toward your armpits. Flex the feet and gently press them into your hands while pulling down slightly. Hold for about 1 minute, allowing the hips and lower back to release.

• Supine Twist (Supta Matsyendrasana)
  Lie on your back. Draw your right knee toward your chest, then guide it across your body to the left, allowing your torso to gently twist. Extend your right arm out to the side and look toward your right hand. Hold for several breaths. Repeat on the other side. Option: hug the bent knee or hold the foot for a deeper variation.

• Savasana (Corpse Pose)
  Lie flat on your back with legs comfortably apart and arms resting at your sides, palms facing up. Close your eyes and allow your entire body to relax completely. Let your breath be natural and effortless. Remain here for 5–10 minutes to allow for full integration and restoration.

Closing (After Cool Down)

Slowly begin to bring gentle movement back to your fingers and toes. Roll onto your right side and, using your hands, press yourself up to a comfortable seated position. Bring your palms together at your heart and take a moment of gratitude—for your body, your breath, and the time you’ve dedicated to this practice. Carry this sense of calm and presence into the rest of your day. Consider applying the practice of Micro-Awareness throughout your day (read more about it here). Namaste.

After Asana Practice

After your asana practice, transition into a pranayama practice—refer to this recommended YouTube channel for a variety of practical guidance. Then, move into body scanning (Pratyahara—sense withdrawal), followed by concentration (Dhyana) on the space between your eyebrows. If your mind begins to wander, gently and effortlessly bring your attention back to the point of focus. Eventually, allow yourself to move naturally into a state of meditation. You may also use this guided meditation to support your; Body Scanning, Concentration and Meditation practice.