Cross-legged position with the feet placed on opposite thighs, promoting stability and focus


Kneeling with the buttocks resting on the heels, this pose aids digestion and improves posture.


Thunderbolt Pose

Sitting with legs extended and spine upright, this pose improves posture and strengthens the back muscles


Staff Pose

Sitting with one leg extended, bending forward to touch the head to the knee, stretching the hamstrings and calming the mind.


Head-to-Knee Pose

Seated forward fold that stretches the entire backside of the body, promoting flexibility and calming the nervous system.


Seated Forward Bend

Seated split pose with one leg extended forward and the other leg extended back, stretching the hamstrings and hip flexors.


Monkey Pose

Seated twist that stretches the spine and massages the abdominal organs, aiding in detoxification.


Supine Spinal Twist

 Gomukhasana (Cow Face Pose): Sitting with one leg crossed over the other and the hands clasped behind the back, this pose stretches the shoulders and hips.


Cat Cow Pose