Asanaverse

Your practice

20 min · Spinal Mobility practice

10 poses≈ 20 min

Only 4 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
    Butterfly PoseBaddha Konasana
    01
    16 breaths

    Butterfly Pose

    Settle in and find the breath · Spinal Mobility

    Learn more about Baddha Konasana

  2. Warm-up

    Wake the body up gently
    Easy PoseSukhasana
    02
    10 breaths

    Easy Pose

    Wake the body up gently · Warms the body up

    Learn more about Sukhasana
  3. Legs Up the WallViparita Karani
    03
    10 breaths

    Legs Up the Wall

    Wake the body up gently · Prepares Standing Forward Bend

    Learn more about Viparita Karani

  4. Build

    Work towards the focus of the class
    Upward SaluteUrdhva Hastasana
    04
    12 breaths

    Upward Salute

    Work towards the focus of the class · Spinal Mobility · Prepares Standing Forward Bend

    Learn more about Urdhva Hastasana
  5. Half Standing Forward BendArdha Uttanasana
    05
    12 breaths

    Half Standing Forward Bend

    Work towards the focus of the class · Spinal Mobility · Prepares Standing Forward Bend

    Learn more about Ardha Uttanasana

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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.