Intermediate
Half moon right
A single‑leg balancing posture that builds leg strength, hip openness, and proprioception while requiring core and shoulder stability.
Start
A single‑leg balancing posture that builds leg strength, hip openness, and proprioception while requiring core and shoulder stability.
A balance‑challenging lateral lift that strengthens the standing leg, opens the hips, and tests single‑leg stability with the top leg extended.
A supported backbend from Warrior II that stretches the right side body and intercostals while strengthening the legs.
A side‑bending variation of Warrior II that opens the left side body and chest while maintaining strength in the bent front leg.
A lateral lengthening and hip‑opening pose that stretches the hamstrings and side body while encouraging spinal rotation and balance.
A lateral extension and hip-opening pose that stretches the hamstrings and sides of the torso while encouraging spinal length and balance.
A rotated chair stance that works the legs and core while promoting spinal mobility and improved rotation.
A twisted chair that combines strong lower‑body engagement with a spinal rotation to stimulate digestion and improve thoracic mobility.
A powerful, seated-on-air squat with arms raised that strengthens quads, glutes, and core while challenging breath control.