Browse our pose library

Short on time? Pick a pose or two using the filters, focus for a moment, breathe and enjoy. Always be mindful of your own body and adapt any pose or exercise as needed to ensure your comfort and wellbeing. 

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Alternate arm and leg raises

Engages core and opens the shoulders and hips

Backbend over blanket

Gentle back bend

Balanced seated position

Engages core and aligns the whole body

Banana

Stretches the side of body and the outer hip

Bow and arrow

Opens chest and shoulders. Improves focus

Bridge

Strengthens back, glutes, legs and ankles. Stretches chest, neck, shoulders and spine

Cat/cow on floor

Engages core and mobilises spine

Chair pose

Builds strength in the legs, glutes and core

Childs pose

Gentle stretch of back, thighs, hips and ankles. Calming and relaxing

Cow face arms

Stretches and mobilises shoulders and upper back

Dolphin pose

Engages core and strengthens upper body

Dolphin to child

Engages core and strengthens upper body

Down dog to child

Engages core and strengthens upper body

Downward facing dog

Stretches and strengthens the whole body

Eagle arms

Stretches and mobilises shoulders and upper back

Hand clasp shoulder stretches

Releases shoulders

Horse pose

Builds strength in the legs and stretches inner thighs

Knee lift to lunge

Engages core, mobilises hips and shoulders and develops balance

Knees to chest

Engages core, gentle stretch of back and hips

Legs up wall

Relaxation and promoting sleep. Mild hamstring stretch

Low lunge

Engages core and mobilises hips

Mountain pose

Engages core and aligns the whole body

Mountain pose with knee lift

Engages core and requires balance

Neck rotations – side to side

Mobilises neck

Neck Stretches – seated

Stretches the sides of the body. Mobilises spine

Pigeon pose

Improves mobility and flexibility in hips

Plank

Strengthens upper body and engages core

Plank to down dog

Engages core and strengthens upper body

Pyramid with support

Opens shoulders and stretches hamstrings

Quad stretch

Stretches front of the hip and leg

Reclining bound angle pose

Opens the body and promotes relaxation

Seated cat/cow

Engages core and mobilises spine

Seated figure 4

Releases hips

Seated forward fold

Stretches the back of the body and the hamstrings

Seated forward fold – bent legs

Stretches back

Seated forward fold – straight legs

Stretches back and hamstrings

Seated side stretch

Stretches the sides of the body. Mobilises spine.

Seated twist

Twisting the body mobilises the spine and benefits digestive system

Shoulder opener seated arms up and back

Stretches and mobilises shoulders and upper back

Shoulder opener with support

Opens shoulders and stretches hamstrings

Shoulder rolls

Releases shoulders

Sphinx pose

Gentle back bend

Spinning

Mobilises the spine and creates a twisting movement

Squats to tiptoe

Builds strength through the length of the legs and in the core

Standing back bend

Mobilises back and opens chest

Standing chest opener

Mobilises back and opens chest

Standing forward fold

Mobilises back, stretches hamstrings

Standing side stretch

Stretches the sides of the body. Mobilises spine

Standing twist

Twisting the body mobilises the spine and benefits digestive system

Supine leg lifts

Builds core strength. Stretches hamstrings

Supine twist

Stretches back, rotates spine. Improves digestion

Supported bridge pose

Gentle back bend

Supported half moon

Engages core and improves balance

Supported warrior 3

Engages core and improves balance

Tree pose

Engages core and requires balance

Wall clock arm stretch

Stretches and mobilises shoulders

Wide legs up wall

Relaxation and promoting sleep. Mild hamstring stretch

Windscreen wiper twist

Gently mobilises the spine and hips

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