🌿 Yoga Postures & Exercises System
A comprehensive guide to structured yoga practice, designed as a progressive system for developing flexibility, strength, balance, breath control, and deep relaxation.
🧘 Relaxation Postures
- Corpse / Shavasana
- Standing Rest
- Half Tortoise
🌬️ Breathing Exercises
- Butterfly Breathing
- Lifting Elbows
- Chest Expansion & Calf Exercise
- Blowing & Retention
- Coherent Breathing
- Alternate Nostril Breathing
🧎 Floor Postures
- Torso Lift
- Leg Lift
- Cobra
- Half Locust
- Locust A
- Locust B
- Full Locust
- Bow
- Sit-up
🧍 Standing Postures
- Half Moon Sidebend
- Half Moon Backbend
- Hands to Feet A
- Twisting Triangle
- Standing Separate Legs Head to Knee
- Chair 1
- Chair 2: On the Toes
- Chair 3: Toestand
- Warrior / Lunge
⚖️ Balancing Postures
- Simple Balance
- Tree
- Eagle
- Standing Hand to Toe
- Balancing Stick
💪 Arm Balancing
- Plank
- Side Plank
- Palmstand
- Crow
🧎 Active Sitting & Kneeling
- Rabbit
- Stretching
- Camel
- Reversed Spinal Twist
- Spinal Twist
- Wind Removing (Seated)
- Wind Removing (Lying)
🤸 Stretching Postures
- Standing Separate Legs Stretching
- Separate Legs Stretching
- Butterfly
- Forehead to Knee
🪷 Sitting Postures
- Firm
- Easy
🔥 Practice Sequences
Choose guided routines based on your time and energy level:
- Whole Foundations System (90–120 min)
- Complete Practice A (60 min)
- Complete Practice B (60 min)
- Complete Practice (45 min)
- Complete Practice (30 min)
- Complete Practice (15 min)
- Relaxation (30 min)
- High Energy (60 min)
- Spine Health (30 min)
- Balance (30 min)
- Breathing (15 min)
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