Find your flow with a guide who watches every pose

A flowing sequence of 12 postures that warms every joint, synchronises breath with movement, and builds full-body strength and flexibility. The foundational morning practice of yoga.

• · Each movement links to an inhale or exhale
• · Keep the spine long — avoid collapsing the lower back
• · Press palms firmly into the mat in Plank and Chaturanga
• · Gaze forward in Upward Dog, toward feet in Downward Dog

Begin practice

The foundation of all standing poses. Stand tall with quiet strength, grounding through your feet and reaching through the crown of your head.

• · Feet hip-width apart, weight even
• · Knees soft, not locked
• · Tailbone gently lengthened down
• · Shoulders relaxed, arms active at sides

Begin practice

A powerful lunge with arms reaching skyward. Build strength in your legs while opening your chest and shoulders.

• · Front knee bent to 90 degrees over the ankle
• · Back leg straight and strong
• · Hips squared toward the front
• · Arms reaching overhead, biceps by ears

Begin practice

A wide, grounded stance with arms stretched to the horizon. Develop strength, stability, and fierce focus.

• · Front knee bent over the ankle
• · Back leg straight and strong
• · Arms extended at shoulder height
• · Gaze over the front fingertips

Begin practice

A deep lateral stretch with both legs straight. Open the chest, lengthen the side body, and find space in every direction.

• · Both legs straight — do not bend the front knee
• · Hinge at the hip, not the waist
• · Bottom hand rests lightly on the shin or a block
• · Top arm stacks directly above the bottom arm

Begin practice

Sit into an invisible chair with arms reaching skyward. A fierce pose that builds heat, strength, and determination.

• · Feet together or hip-width apart
• · Knees bent deeply, thighs working toward parallel
• · Weight in the heels, not the toes
• · Arms overhead, biceps alongside ears

Begin practice

An inverted V shape that stretches the entire back body while building upper-body strength. The rest pose that is secretly a full-body workout.

• · Hands shoulder-width apart, fingers spread wide
• · Feet hip-width apart, heels reaching toward the mat
• · Hips lift high — the highest point of the body
• · Spine long, head between the upper arms

Begin practice

Balance your entire body on your hands with knees perched on the upper arms. An empowering arm balance that proves you are stronger than you think.

• · Hands shoulder-width apart, fingers spread
• · Knees rest high on the backs of the upper arms
• · Round the upper back — like a cat
• · Gaze forward, not down — lean into it

Begin practice

Root down through one leg and grow tall like a tree. A gentle balance pose that builds focus and inner calm.

• · Standing leg strong with a micro-bend
• · Lifted foot on inner thigh or calf — never the knee
• · Hips level and squared to the front
• · Hands at heart centre or overhead

Begin practice

Balance on one leg while your body forms a powerful T shape. Arms, torso, and back leg extend in one unbroken line.

• · Standing leg straight with a micro-bend
• · Torso and back leg form one horizontal line
• · Hips squared toward the floor
• · Arms reaching forward or alongside the body

Begin practice

Wrap your limbs, sink low, and find fierce focus. Eagle Pose squeezes tension from the shoulders and hips while challenging balance.

• · Standing leg deeply bent
• · Top leg wraps over and hooks behind the calf
• · Elbows stacked at shoulder height, forearms wrap
• · Sink the hips lower for a deeper challenge

Begin practice

Balance on one leg and one hand while the body opens like a crescent. A radiant blend of strength, balance, and openness.

• · Standing leg strong and straight
• · Bottom hand on the floor or a block
• · Top arm and lifted leg in one vertical plane
• · Chest open, gaze toward the sky

Begin practice

A graceful backbend on one leg — reach back to catch your foot and arc open like the cosmic dancer Shiva Nataraja.

• · Standing leg straight and strong
• · Back foot held from the inside with the back hand
• · Front arm reaching forward and upward
• · Chest opens as the back leg kicks up

Begin practice