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The practitioner stands steady on one leg like the Pole Star, fixed while the world moves around it — a single-leg balance and meditation pose. See the
Lying on the back and extending both legs straight upward toward the ceiling creates a 90-degree angle at the hips while the spine presses flat against
From Extended Side Angle Pose, the arms bind by threading the bottom arm under the front thigh and reaching the top arm behind the back. See the steps,
One leg in half-lotus, the other knee bent toward the chest, combines with a bound forward fold and seated bind — one of four progressively complex
Standing on one leg, the other leg lifts forward as both hands grasp the foot, folding the upper body toward the lifted knee. See the steps, benefits, and
Lying face-down with legs extended and hands clasped behind the head, elbows resting on the floor, the chin gently lifts in this deceptively simple pose.
Entering from Wheel Pose, the body transitions to support on the forearms with the head touching the floor, creating a deep backbend. See the steps,
The body forms a straight plank line supported on the forearms rather than the hands, elbows directly under the shoulders. See the steps, benefits, and
Sitting with legs spread wide and arms extended at shoulder height, the upper body dynamically twists side to side, alternately reaching toward each foot.
Roughly 30 simple seated and supine exercises systematically rotate, flex, and mobilise every major joint from the toes upward. See the steps, benefits,
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