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
