Asanaverse

Your practice

20 min · Breathing Capacity practice

10 poses≈ 20 min

Only 5 poses match this goal at this level, so the sequence leans more on warm-up and counter poses.

3 different standing poses for level 1 — more variety than usual at this stage.

  1. Arrive

    Settle in and find the breath
    Cow PoseBitilasana
    01
    16 breaths

    Cow Pose

    Settle in and find the breath · Breathing Capacity · Throat chakra

    Learn more about Bitilasana

  2. Warm-up

    Wake the body up gently
    Staff PoseDandasana
    02
    10 breaths

    Staff Pose

    Wake the body up gently · Throat chakra

    Learn more about Dandasana
  3. Upward SaluteUrdhva Hastasana
    03
    10 breaths

    Upward Salute

    Wake the body up gently · Throat chakra

    Learn more about Urdhva Hastasana

  4. Build

    Work towards the focus of the class
    Standing Forward BendUttanasana
    04
    12 breaths

    Standing Forward Bend

    Work towards the focus of the class · Breathing Capacity · Prepares Legs Up the Wall

    Learn more about Uttanasana
  5. Mountain Pose with Side BendParshva Tadasana
    05
    12 breaths

    Mountain Pose with Side Bend

    Work towards the focus of the class · Breathing Capacity · Prepares Legs Up the Wall

    Learn more about Parshva Tadasana

5 more poses

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Times are a guide, and asymmetric poses are practised on both sides. This is general information, not medical advice — see our medical disclaimer.