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

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 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 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.

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

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.

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

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.

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.

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

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.

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.

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.

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.

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.