Foundational poses, explained step by step

A curated set of standing, seated, and restorative shapes, each broken down with clear alignment cues. Every instruction leaves room for your own proportions and pace.

Stand with feet hip-width apart and weight even across both feet. Lengthen the spine, soften the shoulders, and let the gaze rest forward. Use it to notice balance and posture before moving into any other shape.

Sit with legs crossed comfortably, hips supported on a folded blanket if needed. Lift gently through the crown of the head and keep the breath unforced. Adjust the height of your support so the knees rest below the hips.

Kneel, bring the big toes together, and fold forward so the torso rests between the thighs or on a bolster. Let the forehead settle and breathe into the back body. Move at your own pace and come out whenever the body asks.