55 Key Poses of Hatha & Vinyasa Yoga | GOYA CEC & YA YACEP

Demonstrates child's pose from tabletop with variations using props under the hips or ankles to support the spine, knees, and pelvis, while guiding breath along the back for lengthening.

Begin easy pose by grounding the sit bones in a cross-legged seated position, lengthening the spine, and softening the shoulders with breaths. Explore props and leg options for comfort.

Master shavasana, the corpse pose, with step-by-step descent, breathing, and subtle alignments. Use blankets, blocks, and supports to adapt for low back comfort, relaxation, and prenatal variations.

Master mountain pose (tadasana) by grounding through the feet, waking the arches, and lengthening the spine with shoulders down and crown lifting, using an inner-thigh block or wall for alignment.

Master the standing forward fold from mountain pose using blocks to lengthen the spine and backs of the legs. Learn safe modifications for knee bend, inversions, and prenatal students.

Practice chair pose with feet hip-width apart, sit back as you raise the arms overhead, and squeeze a block between the inner thighs to engage the core.

Master warrior two with knee over the front ankle, back foot stability, and shoulder alignment. Explore variations like exalted and humble warrior two, with practical modifications.

Master extended side angle pose with variations, props, and alignments, including blocks, binds, and safe modifications for knee, ankle, hip, and pregnancy considerations.

Master triangle pose (konasana) with a micro bend, lengthened spine, and extended arms. Explore variations, props, and safe adjustments for stability, alignment, and shoulder or pregnancy considerations.

explore the half moon pose with step-by-step entry, block assist, and front knee alignment, plus variations, modifications, and common misalignments to suit beginners to advanced practitioners.

Master tree pose as a one-leg balance, aligning pelvis and spine, engaging the core, pelvic floor, and standing foot muscles, with variations, props, and mindful drishti for safety and focus.

Explore eagle pose with leg cross and arm wrap, using floor and block variations for balance. Learn common misalignments and safety cues, plus pregnancy and injury modifications with props.

Explore warrior three with stability-focused cues, pelvis alignment, and block-assisted variations, including arm options, to engage the back line, core, and hip flexors safely.

Master standing splits pose at the front of the mat, with breath cues, alignment, and modifications using blocks and floor support for safe back-leg lift and core engagement.

Master warrior one by guiding foot placement, square hips, and front knee over the ankle, while lengthening the spine and coordinating breath; use blocks and arm variations for safer alignment.

Master the high lunge from downward dog or tabletop; square the pelvis, engage the belly, and explore variations like runner's and low lunges with props.

Explore dancer's pose with alignment cues, breath, and midline engagement, including strap variations and balance-friendly modifications for different mobility levels and prenatal considerations.

Align feet and hips in pyramid pose, lengthen the spine, and fold forward with blocks for support. Use straps or reverse prayer to explore variations while keeping the pelvis squared.

Explore the revolved side angle pose with variations from high to low lunge, including prayer twist and hand to mat, focusing on alignment, breath, and safe spine rotation.

Practice the revolved triangle by stepping back, lengthening the spine, and twisting from a lengthened torso. Use blocks for balance and explore prenatal variations.

Explore dolphin pose from tabletop to forearms, lifting the hips with a controlled press through the forearms. Strengthen the upper body and core with variations and mindful modifications.

Explore cat pose and its variations from tabletop to dolphin plank, emphasizing spinal flexion, breath cues, and safe hand-wrist alignment with props and seated alternatives for comfort and prenatal modifications.

Explore cow pose within a cat-cow flow to strengthen the spine, open the chest, and connect breath with movement, with modifications, variations, and props for knees, wrists, and prenatal practice.

Explore dolphin plank variations from tabletop to forearms alignment, with elbows under shoulders, knee options, and props to support hips while guiding core engagement.

Explore cobra pose with low and high variations, alignment cues, and prop modifications; learn safe progression, misalignment adjustments, and prenatal-friendly options.

Explore plank pose alignment, from tabletop to full and modified variations, using props and cues to activate the midline, engage the core, and protect wrists and shoulders.

Explore Chaturanga as a transitional four-limbed staff pose in vinyasa, with variations, props, and cues that support safe, aligned lowering, core engagement, and backbends.

master upward facing dog with mindfulness of lower back lengthening, shoulders back, and knee and pelvis positioning; explore modifications, variations, and prenatal-friendly alternatives.

Explore downward facing dog and its modifications, including puppy pose, dolphin pose, and child's pose, to lengthen the spine, align shoulders, and protect wrists and lower back.

Master garland pose (malasana) from mountain to squat with props, variations, and alignment cues, while exploring modifications for different bodies and prenatal adaptations.

Move from downward facing dog into pigeon pose, explore pelvic alignment and variations with props, and emphasize hip, pelvis, and hamstring engagement while noting safety considerations.

Explore boat pose variations (navasana) with props and modifications to enhance core engagement, lengthen the spine, and safely tailor for injuries, pregnancy, and comfort.

Explore the side plank pose with multiple variations, focusing on lifting the pelvis, engaging the core, and maintaining shoulder alignment, while exploring modifications, props, and prenatal options.

Explore the sphinx pose with forearms and shoulders stacked, crown reaching the ceiling, and props supporting the pelvis and head; learn safe modifications for back, neck, and pregnancy.

Master locust pose, lifting chest and thighs from a prone position, explore variations with straps, blankets, or arms forward, and learn safe spinal lengthening, alignment, and common misalignments.

Learn to practice bow pose within hatha and vinyasa yoga, using props like a strap or blanket, and apply safe modifications for knee alignment, backbend depth, and prenatal needs.

Master camel pose with knee padding, a block, and strap modifications. Engage the back body and chest, keep pelvis over the knees, and adapt for injuries or prenatal needs.

Learn bridge pose variations with blocks, straps, and interlaced fingers, lift the pelvis, engage the back, and open the chest while protecting the neck.

Explore fish pose, a backbend that opens the chest and lengthens the front body, with modifications, props, and safe alignment for all levels.

Staff pose is a seated pose with legs extended, sit bones lifted, feet flexed, belly engaged, hands to the mat, and optional props under knees or pelvis to support breathing.

Learn the head-to-knee forward fold through seated leg alignment, hip rotation, and gentle folding with props, while optimizing alignment, breath, and safe variations for mobility and safety.

Master Marichi 1 pose from a seated start, binding behind the back and folding forward with or without props, with variations and prenatal adaptations for safety.

Master the seated forward fold by tilting the pelvis, using props to deepen the stretch, and exploring options for tight hamstrings, knee bend, and prenatal modifications.

Practice yoga mudra, a bound seated forward fold with a bind behind the back, guiding pelvis tilt and shoulder blade engagement, using props, straps, or kneeling variations for accessibility.

Master butterfly forward fold with variations and props to accommodate mobility, use blocks or blankets, and adapt for prenatal needs while guiding the spine to lengthen or round.

Guide a simple seated twist from a comfortable cross-legged pose, using props or kneeling options, while lengthening the spine and rotating from the belly and ribs.

Explore half lord of the fishes pose, a seated twist that lengthens the spine and rotates the torso with variations and props. Use beginner and prenatal modifications, and safety cues.

Master Cow Face Pose variations with props and safe modifications to open hips and shoulders. Learn alignment cues, straps, and alternate folds to accommodate different bodies.

Learn to safely enter shoulder stand with proper neck and shoulder alignment. Apply props like blocks and blankets, and explore variations and prenatal adaptations.

plow pose through shoulder stand preparation, exploring props and variations, with emphasis on alignment, safety, and modifications for diverse bodies, including misalignment cues and prenatal options.

Explore reclined hand to big toe pose with an optional strap, guided by cues for pelvis stability, leg alignment, and gentle external rotation, with props, variations, and prenatal seated options.

Demonstrates setup and modifications for the knee twist pose, guiding safe spinal rotation with props and variations for beginners and prenatal students.

Guide students through the two knee twist and variations, using blocks, blankets, or bolsters to support rotation and comfort. Include breathing cues, chair-like alignment, and prenatal-friendly options.

Master happy baby pose with variations like one-legged and window pose, using props or a wall to deepen hip stretch while learning alignment and prenatal or trauma-informed modifications.