Asanaverse

Your practice

20 min · Arm & Shoulder Strength practice

10 poses≈ 20 min

Only 1 poses match this goal at this level, so the sequence leans more on warm-up and counter poses.

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

  1. Arrive

    Settle in and find the breath
    Cat PoseMarjaryasana
    01
    15 breaths

    Cat Pose

    Settle in and find the breath · Eases you into the practice

    Learn more about Marjaryasana

  2. Warm-up

    Wake the body up gently
    Child's PoseBalasana
    02
    10 breaths

    Child's Pose

    Wake the body up gently · Prepares Warrior II

    Learn more about Balasana
  3. Hero PoseVirasana
    03
    10 breaths

    Hero Pose

    Wake the body up gently · Prepares Warrior II

    Learn more about Virasana
  4. Cow PoseBitilasana
    04
    10 breaths

    Cow Pose

    Wake the body up gently · Warms the body up

    Learn more about Bitilasana

  5. Peak

    The strongest shape of the practice
    Warrior IIVirabhadrasana II
    05
    10 breaths

    Warrior II

    The strongest shape of the practice · Arm & Shoulder Strength

    Learn more about Virabhadrasana II

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.