Pose Per Day Archive

  1. Day 1: Mountain Pose
    Focus: Grounding & Standing • Level: Beginner
  2. Day 2: Tree Pose
    Focus: Balance & Stability • Level: Beginner
  3. Day 3: Low Lunge
    Focus: Hips & Hamstrings • Level: Beginner
  4. Day 4: Easy Seated Twist
    Focus: Twists & Side Body • Level: Beginner
  5. Day 5: Sphinx Pose
    Focus: Heart Openers & Backbends • Level: Beginner
  6. Day 6: Plank Pose
    Focus: Core & Strength • Level: Beginner–Intermediate
  7. Day 7: Child's Pose
    Focus: Rest & Restore • Level: Beginner
  8. Day 8: Upward Salute
    Focus: Grounding & Standing • Level: Beginner
  9. Day 9: Eagle Pose
    Focus: Balance & Stability • Level: Intermediate
  10. Day 10: Half Split
    Focus: Hips & Hamstrings • Level: Beginner–Intermediate
  11. Day 11: Seated Spinal Twist
    Focus: Twists & Side Body • Level: Intermediate
  12. Day 12: Cobra Pose
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  13. Day 13: Forearm Plank
    Focus: Core & Strength • Level: Intermediate
  14. Day 14: Wide-Knee Child's Pose
    Focus: Rest & Restore • Level: Beginner
  15. Day 15: Chair Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  16. Day 16: Warrior III
    Focus: Balance & Stability • Level: Intermediate
  17. Day 17: Lizard Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  18. Day 18: Bharadvaja's Twist
    Focus: Twists & Side Body • Level: Beginner–Intermediate
  19. Day 19: Upward-Facing Dog
    Focus: Heart Openers & Backbends • Level: Intermediate
  20. Day 20: Side Plank
    Focus: Core & Strength • Level: Intermediate
  21. Day 21: Supported Child's Pose
    Focus: Rest & Restore • Level: Beginner
  22. Day 22: Forward Fold
    Focus: Grounding & Standing • Level: Beginner
  23. Day 23: Half Moon Pose
    Focus: Balance & Stability • Level: Intermediate
  24. Day 24: Pigeon Pose (prep)
    Focus: Hips & Hamstrings • Level: Intermediate
  25. Day 25: Marichy's Twist
    Focus: Twists & Side Body • Level: Intermediate
  26. Day 26: Locust Pose
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  27. Day 27: Forearm Side Plank
    Focus: Core & Strength • Level: Intermediate
  28. Day 28: Legs Up the Wall
    Focus: Rest & Restore • Level: Beginner
  29. Day 29: Half Lift
    Focus: Grounding & Standing • Level: Beginner
  30. Day 30: Dancer Pose
    Focus: Balance & Stability • Level: Intermediate
  31. Day 31: Reclined Figure Four
    Focus: Hips & Hamstrings • Level: Beginner
  32. Day 32: Supine Twist
    Focus: Twists & Side Body • Level: Beginner
  33. Day 33: Bow Pose
    Focus: Heart Openers & Backbends • Level: Intermediate
  34. Day 34: Boat Pose
    Focus: Core & Strength • Level: Beginner–Intermediate
  35. Day 35: Constructive Rest
    Focus: Rest & Restore • Level: Beginner
  36. Day 36: High Lunge (Crescent Lunge)
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  37. Day 37: Standing Figure Four
    Focus: Balance & Stability • Level: Intermediate
  38. Day 38: Happy Baby
    Focus: Hips & Hamstrings • Level: Beginner
  39. Day 39: Belly Twist
    Focus: Twists & Side Body • Level: Intermediate
  40. Day 40: Bridge Pose
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  41. Day 41: Half Boat
    Focus: Core & Strength • Level: Intermediate
  42. Day 42: Savasana
    Focus: Rest & Restore • Level: Beginner
  43. Day 43: Warrior I
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  44. Day 44: Standing Hand-to-Big-Toe Hold
    Focus: Balance & Stability • Level: Intermediate
  45. Day 45: Bound Angle Pose
    Focus: Hips & Hamstrings • Level: Beginner
  46. Day 46: Revolved Chair
    Focus: Twists & Side Body • Level: Intermediate
  47. Day 47: Wheel Pose (optional)
    Focus: Heart Openers & Backbends • Level: Advanced
  48. Day 48: Dolphin Pose
    Focus: Core & Strength • Level: Intermediate
  49. Day 49: Side-Lying Savasana
    Focus: Rest & Restore • Level: Beginner
  50. Day 50: Warrior II
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  51. Day 51: Standing Split
    Focus: Balance & Stability • Level: Intermediate
  52. Day 52: Fire Log Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  53. Day 53: Revolved Lunge
    Focus: Twists & Side Body • Level: Intermediate
  54. Day 54: Camel Pose
    Focus: Heart Openers & Backbends • Level: Intermediate
  55. Day 55: Downward-Facing Dog
    Focus: Core & Strength • Level: Beginner
  56. Day 56: Reclined Bound Angle
    Focus: Rest & Restore • Level: Beginner
  57. Day 57: Reverse Warrior
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  58. Day 58: Chair Pose on Tiptoes
    Focus: Balance & Stability • Level: Intermediate
  59. Day 59: Cow Face Pose (legs)
    Focus: Hips & Hamstrings • Level: Intermediate
  60. Day 60: Revolved Triangle
    Focus: Twists & Side Body • Level: Advanced
  61. Day 61: Half Camel
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  62. Day 62: Chaturanga (optional)
    Focus: Core & Strength • Level: Advanced
  63. Day 63: Supported Bridge
    Focus: Rest & Restore • Level: Beginner
  64. Day 64: Triangle Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  65. Day 65: High Lunge Knee Drive
    Focus: Balance & Stability • Level: Intermediate
  66. Day 66: Seated Forward Fold
    Focus: Hips & Hamstrings • Level: Beginner
  67. Day 67: Revolved Side Angle
    Focus: Twists & Side Body • Level: Advanced
  68. Day 68: Fish Pose
    Focus: Heart Openers & Backbends • Level: Intermediate
  69. Day 69: Knees-Chest-Chin
    Focus: Core & Strength • Level: Beginner
  70. Day 70: Knees-to-Chest
    Focus: Rest & Restore • Level: Beginner
  71. Day 71: Extended Side Angle
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  72. Day 72: Toe Balance (from squat)
    Focus: Balance & Stability • Level: Intermediate
  73. Day 73: Head-to-Knee Pose
    Focus: Hips & Hamstrings • Level: Beginner
  74. Day 74: Thread the Needle (tabletop)
    Focus: Twists & Side Body • Level: Beginner
  75. Day 75: Supported Fish (bolster)
    Focus: Heart Openers & Backbends • Level: Beginner
  76. Day 76: Bear Pose
    Focus: Core & Strength • Level: Intermediate
  77. Day 77: Happy Baby
    Focus: Rest & Restore • Level: Beginner
  78. Day 78: Pyramid Pose
    Focus: Grounding & Standing • Level: Intermediate
  79. Day 79: Kneeling Side Plank
    Focus: Balance & Stability • Level: Beginner–Intermediate
  80. Day 80: Wide-Angle Seated Fold
    Focus: Hips & Hamstrings • Level: Intermediate
  81. Day 81: Gate Pose
    Focus: Twists & Side Body • Level: Beginner
  82. Day 82: Puppy Pose
    Focus: Heart Openers & Backbends • Level: Beginner
  83. Day 83: Upward Plank
    Focus: Core & Strength • Level: Intermediate
  84. Day 84: Reclined Twist (supported)
    Focus: Rest & Restore • Level: Beginner
  85. Day 85: Wide-Leg Forward Fold
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  86. Day 86: Side Plank
    Focus: Balance & Stability • Level: Intermediate
  87. Day 87: Supine Hand-to-Big-Toe Pose
    Focus: Hips & Hamstrings • Level: Beginner
  88. Day 88: Revolved Head-to-Knee
    Focus: Twists & Side Body • Level: Intermediate
  89. Day 89: Wild Thing
    Focus: Heart Openers & Backbends • Level: Intermediate
  90. Day 90: Crow Pose (prep)
    Focus: Core & Strength • Level: Advanced
  91. Day 91: Supported Seated Forward Fold
    Focus: Rest & Restore • Level: Beginner
  92. Day 92: Goddess Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  93. Day 93: Crow Pose (prep)
    Focus: Balance & Stability • Level: Advanced
  94. Day 94: Frog Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  95. Day 95: Standing Side Bend
    Focus: Twists & Side Body • Level: Beginner
  96. Day 96: Upward Plank
    Focus: Heart Openers & Backbends • Level: Intermediate
  97. Day 97: Side Crow (optional)
    Focus: Core & Strength • Level: Advanced
  98. Day 98: Supported Butterfly Fold
    Focus: Rest & Restore • Level: Beginner
  99. Day 99: Side Lunge
    Focus: Grounding & Standing • Level: Intermediate
  100. Day 100: Half Lotus Tree (optional)
    Focus: Balance & Stability • Level: Advanced
  101. Day 101: Half Frog Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  102. Day 102: Banana Pose (supine side stretch)
    Focus: Twists & Side Body • Level: Beginner
  103. Day 103: Reverse Tabletop
    Focus: Heart Openers & Backbends • Level: Beginner
  104. Day 104: Handstand Prep at Wall
    Focus: Core & Strength • Level: Advanced
  105. Day 105: Supported Fish
    Focus: Rest & Restore • Level: Beginner
  106. Day 106: Garland Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  107. Day 107: Sugarcane Pose
    Focus: Balance & Stability • Level: Advanced
  108. Day 108: Quad Stretch Lunge
    Focus: Hips & Hamstrings • Level: Intermediate
  109. Day 109: Twisted Child's Pose
    Focus: Twists & Side Body • Level: Beginner
  110. Day 110: Low Lunge Heart Opener
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  111. Day 111: Forearm Stand Prep at Wall
    Focus: Core & Strength • Level: Advanced
  112. Day 112: Cat-Cow
    Focus: Rest & Restore • Level: Beginner
  113. Day 113: Standing Side Bend
    Focus: Grounding & Standing • Level: Beginner
  114. Day 114: Revolved Half Moon
    Focus: Balance & Stability • Level: Advanced
  115. Day 115: Deer Pose (90/90)
    Focus: Hips & Hamstrings • Level: Beginner–Intermediate
  116. Day 116: Windshield Wipers
    Focus: Twists & Side Body • Level: Beginner
  117. Day 117: Standing Backbend
    Focus: Heart Openers & Backbends • Level: Intermediate
  118. Day 118: Boat Twist
    Focus: Core & Strength • Level: Intermediate
  119. Day 119: Supine Hamstring Stretch (strap)
    Focus: Rest & Restore • Level: Beginner
  120. Day 120: Humble Warrior
    Focus: Grounding & Standing • Level: Intermediate
  121. Day 121: Handstand Prep at Wall
    Focus: Balance & Stability • Level: Advanced
  122. Day 122: Rag Doll Forward Fold
    Focus: Hips & Hamstrings • Level: Beginner
  123. Day 123: Side Seated Stretch
    Focus: Twists & Side Body • Level: Beginner
  124. Day 124: Reclined Hero (optional)
    Focus: Heart Openers & Backbends • Level: Advanced
  125. Day 125: Dead Bug (yoga core)
    Focus: Core & Strength • Level: Beginner
  126. Day 126: Legs on a Chair (90/90)
    Focus: Rest & Restore • Level: Beginner
  127. Day 127: Mountain Pose
    Focus: Grounding & Standing • Level: Beginner
  128. Day 128: Tree Pose
    Focus: Balance & Stability • Level: Beginner
  129. Day 129: Low Lunge
    Focus: Hips & Hamstrings • Level: Beginner
  130. Day 130: Easy Seated Twist
    Focus: Twists & Side Body • Level: Beginner
  131. Day 131: Sphinx Pose
    Focus: Heart Openers & Backbends • Level: Beginner
  132. Day 132: Plank Pose
    Focus: Core & Strength • Level: Beginner–Intermediate
  133. Day 133: Child's Pose
    Focus: Rest & Restore • Level: Beginner
  134. Day 134: Upward Salute
    Focus: Grounding & Standing • Level: Beginner
  135. Day 135: Eagle Pose
    Focus: Balance & Stability • Level: Intermediate
  136. Day 136: Half Split
    Focus: Hips & Hamstrings • Level: Beginner–Intermediate
  137. Day 137: Seated Spinal Twist
    Focus: Twists & Side Body • Level: Intermediate
  138. Day 138: Cobra Pose
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  139. Day 139: Forearm Plank
    Focus: Core & Strength • Level: Intermediate
  140. Day 140: Wide-Knee Child's Pose
    Focus: Rest & Restore • Level: Beginner
  141. Day 141: Chair Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  142. Day 142: Warrior III
    Focus: Balance & Stability • Level: Intermediate
  143. Day 143: Lizard Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  144. Day 144: Bharadvaja's Twist
    Focus: Twists & Side Body • Level: Beginner–Intermediate
  145. Day 145: Upward-Facing Dog
    Focus: Heart Openers & Backbends • Level: Intermediate
  146. Day 146: Side Plank
    Focus: Core & Strength • Level: Intermediate
  147. Day 147: Supported Child's Pose
    Focus: Rest & Restore • Level: Beginner
  148. Day 148: Forward Fold
    Focus: Grounding & Standing • Level: Beginner
  149. Day 149: Half Moon Pose
    Focus: Balance & Stability • Level: Intermediate
  150. Day 150: Pigeon Pose (prep)
    Focus: Hips & Hamstrings • Level: Intermediate
  151. Day 151: Marichy's Twist
    Focus: Twists & Side Body • Level: Intermediate
  152. Day 152: Locust Pose
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  153. Day 153: Forearm Side Plank
    Focus: Core & Strength • Level: Intermediate
  154. Day 154: Legs Up the Wall
    Focus: Rest & Restore • Level: Beginner
  155. Day 155: Half Lift
    Focus: Grounding & Standing • Level: Beginner
  156. Day 156: Dancer Pose
    Focus: Balance & Stability • Level: Intermediate
  157. Day 157: Reclined Figure Four
    Focus: Hips & Hamstrings • Level: Beginner
  158. Day 158: Supine Twist
    Focus: Twists & Side Body • Level: Beginner
  159. Day 159: Bow Pose
    Focus: Heart Openers & Backbends • Level: Intermediate
  160. Day 160: Boat Pose
    Focus: Core & Strength • Level: Beginner–Intermediate
  161. Day 161: Constructive Rest
    Focus: Rest & Restore • Level: Beginner
  162. Day 162: High Lunge (Crescent Lunge)
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  163. Day 163: Standing Figure Four
    Focus: Balance & Stability • Level: Intermediate
  164. Day 164: Happy Baby
    Focus: Hips & Hamstrings • Level: Beginner
  165. Day 165: Belly Twist
    Focus: Twists & Side Body • Level: Intermediate
  166. Day 166: Bridge Pose
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  167. Day 167: Half Boat
    Focus: Core & Strength • Level: Intermediate
  168. Day 168: Savasana
    Focus: Rest & Restore • Level: Beginner
  169. Day 169: Warrior I
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  170. Day 170: Standing Hand-to-Big-Toe Hold
    Focus: Balance & Stability • Level: Intermediate
  171. Day 171: Bound Angle Pose
    Focus: Hips & Hamstrings • Level: Beginner
  172. Day 172: Revolved Chair
    Focus: Twists & Side Body • Level: Intermediate
  173. Day 173: Wheel Pose (optional)
    Focus: Heart Openers & Backbends • Level: Advanced
  174. Day 174: Dolphin Pose
    Focus: Core & Strength • Level: Intermediate
  175. Day 175: Side-Lying Savasana
    Focus: Rest & Restore • Level: Beginner
  176. Day 176: Warrior II
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  177. Day 177: Standing Split
    Focus: Balance & Stability • Level: Intermediate
  178. Day 178: Fire Log Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  179. Day 179: Revolved Lunge
    Focus: Twists & Side Body • Level: Intermediate
  180. Day 180: Camel Pose
    Focus: Heart Openers & Backbends • Level: Intermediate
  181. Day 181: Downward-Facing Dog
    Focus: Core & Strength • Level: Beginner
  182. Day 182: Reclined Bound Angle
    Focus: Rest & Restore • Level: Beginner
  183. Day 183: Reverse Warrior
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  184. Day 184: Chair Pose on Tiptoes
    Focus: Balance & Stability • Level: Intermediate
  185. Day 185: Cow Face Pose (legs)
    Focus: Hips & Hamstrings • Level: Intermediate
  186. Day 186: Revolved Triangle
    Focus: Twists & Side Body • Level: Advanced
  187. Day 187: Half Camel
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  188. Day 188: Chaturanga (optional)
    Focus: Core & Strength • Level: Advanced
  189. Day 189: Supported Bridge
    Focus: Rest & Restore • Level: Beginner
  190. Day 190: Triangle Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  191. Day 191: High Lunge Knee Drive
    Focus: Balance & Stability • Level: Intermediate
  192. Day 192: Seated Forward Fold
    Focus: Hips & Hamstrings • Level: Beginner
  193. Day 193: Revolved Side Angle
    Focus: Twists & Side Body • Level: Advanced
  194. Day 194: Fish Pose
    Focus: Heart Openers & Backbends • Level: Intermediate
  195. Day 195: Knees-Chest-Chin
    Focus: Core & Strength • Level: Beginner
  196. Day 196: Knees-to-Chest
    Focus: Rest & Restore • Level: Beginner
  197. Day 197: Extended Side Angle
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  198. Day 198: Toe Balance (from squat)
    Focus: Balance & Stability • Level: Intermediate
  199. Day 199: Head-to-Knee Pose
    Focus: Hips & Hamstrings • Level: Beginner
  200. Day 200: Thread the Needle (tabletop)
    Focus: Twists & Side Body • Level: Beginner
  201. Day 201: Supported Fish (bolster)
    Focus: Heart Openers & Backbends • Level: Beginner
  202. Day 202: Bear Pose
    Focus: Core & Strength • Level: Intermediate
  203. Day 203: Happy Baby
    Focus: Rest & Restore • Level: Beginner
  204. Day 204: Pyramid Pose
    Focus: Grounding & Standing • Level: Intermediate
  205. Day 205: Kneeling Side Plank
    Focus: Balance & Stability • Level: Beginner–Intermediate
  206. Day 206: Wide-Angle Seated Fold
    Focus: Hips & Hamstrings • Level: Intermediate
  207. Day 207: Gate Pose
    Focus: Twists & Side Body • Level: Beginner
  208. Day 208: Puppy Pose
    Focus: Heart Openers & Backbends • Level: Beginner
  209. Day 209: Upward Plank
    Focus: Core & Strength • Level: Intermediate
  210. Day 210: Reclined Twist (supported)
    Focus: Rest & Restore • Level: Beginner
  211. Day 211: Wide-Leg Forward Fold
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  212. Day 212: Side Plank
    Focus: Balance & Stability • Level: Intermediate
  213. Day 213: Supine Hand-to-Big-Toe Pose
    Focus: Hips & Hamstrings • Level: Beginner
  214. Day 214: Revolved Head-to-Knee
    Focus: Twists & Side Body • Level: Intermediate
  215. Day 215: Wild Thing
    Focus: Heart Openers & Backbends • Level: Intermediate
  216. Day 216: Crow Pose (prep)
    Focus: Core & Strength • Level: Advanced
  217. Day 217: Supported Seated Forward Fold
    Focus: Rest & Restore • Level: Beginner
  218. Day 218: Goddess Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  219. Day 219: Crow Pose (prep)
    Focus: Balance & Stability • Level: Advanced
  220. Day 220: Frog Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  221. Day 221: Standing Side Bend
    Focus: Twists & Side Body • Level: Beginner
  222. Day 222: Upward Plank
    Focus: Heart Openers & Backbends • Level: Intermediate
  223. Day 223: Side Crow (optional)
    Focus: Core & Strength • Level: Advanced
  224. Day 224: Supported Butterfly Fold
    Focus: Rest & Restore • Level: Beginner
  225. Day 225: Side Lunge
    Focus: Grounding & Standing • Level: Intermediate
  226. Day 226: Half Lotus Tree (optional)
    Focus: Balance & Stability • Level: Advanced
  227. Day 227: Half Frog Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  228. Day 228: Banana Pose (supine side stretch)
    Focus: Twists & Side Body • Level: Beginner
  229. Day 229: Reverse Tabletop
    Focus: Heart Openers & Backbends • Level: Beginner
  230. Day 230: Handstand Prep at Wall
    Focus: Core & Strength • Level: Advanced
  231. Day 231: Supported Fish
    Focus: Rest & Restore • Level: Beginner
  232. Day 232: Garland Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  233. Day 233: Sugarcane Pose
    Focus: Balance & Stability • Level: Advanced
  234. Day 234: Quad Stretch Lunge
    Focus: Hips & Hamstrings • Level: Intermediate
  235. Day 235: Twisted Child's Pose
    Focus: Twists & Side Body • Level: Beginner
  236. Day 236: Low Lunge Heart Opener
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  237. Day 237: Forearm Stand Prep at Wall
    Focus: Core & Strength • Level: Advanced
  238. Day 238: Cat-Cow
    Focus: Rest & Restore • Level: Beginner
  239. Day 239: Standing Side Bend
    Focus: Grounding & Standing • Level: Beginner
  240. Day 240: Revolved Half Moon
    Focus: Balance & Stability • Level: Advanced
  241. Day 241: Deer Pose (90/90)
    Focus: Hips & Hamstrings • Level: Beginner–Intermediate
  242. Day 242: Windshield Wipers
    Focus: Twists & Side Body • Level: Beginner
  243. Day 243: Standing Backbend
    Focus: Heart Openers & Backbends • Level: Intermediate
  244. Day 244: Boat Twist
    Focus: Core & Strength • Level: Intermediate
  245. Day 245: Supine Hamstring Stretch (strap)
    Focus: Rest & Restore • Level: Beginner
  246. Day 246: Humble Warrior
    Focus: Grounding & Standing • Level: Intermediate
  247. Day 247: Handstand Prep at Wall
    Focus: Balance & Stability • Level: Advanced
  248. Day 248: Rag Doll Forward Fold
    Focus: Hips & Hamstrings • Level: Beginner
  249. Day 249: Side Seated Stretch
    Focus: Twists & Side Body • Level: Beginner
  250. Day 250: Reclined Hero (optional)
    Focus: Heart Openers & Backbends • Level: Advanced
  251. Day 251: Dead Bug (yoga core)
    Focus: Core & Strength • Level: Beginner
  252. Day 252: Legs on a Chair (90/90)
    Focus: Rest & Restore • Level: Beginner
  253. Day 253: Mountain Pose
    Focus: Grounding & Standing • Level: Beginner
  254. Day 254: Tree Pose
    Focus: Balance & Stability • Level: Beginner
  255. Day 255: Low Lunge
    Focus: Hips & Hamstrings • Level: Beginner
  256. Day 256: Easy Seated Twist
    Focus: Twists & Side Body • Level: Beginner
  257. Day 257: Sphinx Pose
    Focus: Heart Openers & Backbends • Level: Beginner
  258. Day 258: Plank Pose
    Focus: Core & Strength • Level: Beginner–Intermediate
  259. Day 259: Child's Pose
    Focus: Rest & Restore • Level: Beginner
  260. Day 260: Upward Salute
    Focus: Grounding & Standing • Level: Beginner
  261. Day 261: Eagle Pose
    Focus: Balance & Stability • Level: Intermediate
  262. Day 262: Half Split
    Focus: Hips & Hamstrings • Level: Beginner–Intermediate
  263. Day 263: Seated Spinal Twist
    Focus: Twists & Side Body • Level: Intermediate
  264. Day 264: Cobra Pose
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  265. Day 265: Forearm Plank
    Focus: Core & Strength • Level: Intermediate
  266. Day 266: Wide-Knee Child's Pose
    Focus: Rest & Restore • Level: Beginner
  267. Day 267: Chair Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  268. Day 268: Warrior III
    Focus: Balance & Stability • Level: Intermediate
  269. Day 269: Lizard Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  270. Day 270: Bharadvaja's Twist
    Focus: Twists & Side Body • Level: Beginner–Intermediate
  271. Day 271: Upward-Facing Dog
    Focus: Heart Openers & Backbends • Level: Intermediate
  272. Day 272: Side Plank
    Focus: Core & Strength • Level: Intermediate
  273. Day 273: Supported Child's Pose
    Focus: Rest & Restore • Level: Beginner
  274. Day 274: Forward Fold
    Focus: Grounding & Standing • Level: Beginner
  275. Day 275: Half Moon Pose
    Focus: Balance & Stability • Level: Intermediate
  276. Day 276: Pigeon Pose (prep)
    Focus: Hips & Hamstrings • Level: Intermediate
  277. Day 277: Marichy's Twist
    Focus: Twists & Side Body • Level: Intermediate
  278. Day 278: Locust Pose
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  279. Day 279: Forearm Side Plank
    Focus: Core & Strength • Level: Intermediate
  280. Day 280: Legs Up the Wall
    Focus: Rest & Restore • Level: Beginner
  281. Day 281: Half Lift
    Focus: Grounding & Standing • Level: Beginner
  282. Day 282: Dancer Pose
    Focus: Balance & Stability • Level: Intermediate
  283. Day 283: Reclined Figure Four
    Focus: Hips & Hamstrings • Level: Beginner
  284. Day 284: Supine Twist
    Focus: Twists & Side Body • Level: Beginner
  285. Day 285: Bow Pose
    Focus: Heart Openers & Backbends • Level: Intermediate
  286. Day 286: Boat Pose
    Focus: Core & Strength • Level: Beginner–Intermediate
  287. Day 287: Constructive Rest
    Focus: Rest & Restore • Level: Beginner
  288. Day 288: High Lunge (Crescent Lunge)
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  289. Day 289: Standing Figure Four
    Focus: Balance & Stability • Level: Intermediate
  290. Day 290: Happy Baby
    Focus: Hips & Hamstrings • Level: Beginner
  291. Day 291: Belly Twist
    Focus: Twists & Side Body • Level: Intermediate
  292. Day 292: Bridge Pose
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  293. Day 293: Half Boat
    Focus: Core & Strength • Level: Intermediate
  294. Day 294: Savasana
    Focus: Rest & Restore • Level: Beginner
  295. Day 295: Warrior I
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  296. Day 296: Standing Hand-to-Big-Toe Hold
    Focus: Balance & Stability • Level: Intermediate
  297. Day 297: Bound Angle Pose
    Focus: Hips & Hamstrings • Level: Beginner
  298. Day 298: Revolved Chair
    Focus: Twists & Side Body • Level: Intermediate
  299. Day 299: Wheel Pose (optional)
    Focus: Heart Openers & Backbends • Level: Advanced
  300. Day 300: Dolphin Pose
    Focus: Core & Strength • Level: Intermediate
  301. Day 301: Side-Lying Savasana
    Focus: Rest & Restore • Level: Beginner
  302. Day 302: Warrior II
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  303. Day 303: Standing Split
    Focus: Balance & Stability • Level: Intermediate
  304. Day 304: Fire Log Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  305. Day 305: Revolved Lunge
    Focus: Twists & Side Body • Level: Intermediate
  306. Day 306: Camel Pose
    Focus: Heart Openers & Backbends • Level: Intermediate
  307. Day 307: Downward-Facing Dog
    Focus: Core & Strength • Level: Beginner
  308. Day 308: Reclined Bound Angle
    Focus: Rest & Restore • Level: Beginner
  309. Day 309: Reverse Warrior
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  310. Day 310: Chair Pose on Tiptoes
    Focus: Balance & Stability • Level: Intermediate
  311. Day 311: Cow Face Pose (legs)
    Focus: Hips & Hamstrings • Level: Intermediate
  312. Day 312: Revolved Triangle
    Focus: Twists & Side Body • Level: Advanced
  313. Day 313: Half Camel
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  314. Day 314: Chaturanga (optional)
    Focus: Core & Strength • Level: Advanced
  315. Day 315: Supported Bridge
    Focus: Rest & Restore • Level: Beginner
  316. Day 316: Triangle Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  317. Day 317: High Lunge Knee Drive
    Focus: Balance & Stability • Level: Intermediate
  318. Day 318: Seated Forward Fold
    Focus: Hips & Hamstrings • Level: Beginner
  319. Day 319: Revolved Side Angle
    Focus: Twists & Side Body • Level: Advanced
  320. Day 320: Fish Pose
    Focus: Heart Openers & Backbends • Level: Intermediate
  321. Day 321: Knees-Chest-Chin
    Focus: Core & Strength • Level: Beginner
  322. Day 322: Knees-to-Chest
    Focus: Rest & Restore • Level: Beginner
  323. Day 323: Extended Side Angle
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  324. Day 324: Toe Balance (from squat)
    Focus: Balance & Stability • Level: Intermediate
  325. Day 325: Head-to-Knee Pose
    Focus: Hips & Hamstrings • Level: Beginner
  326. Day 326: Thread the Needle (tabletop)
    Focus: Twists & Side Body • Level: Beginner
  327. Day 327: Supported Fish (bolster)
    Focus: Heart Openers & Backbends • Level: Beginner
  328. Day 328: Bear Pose
    Focus: Core & Strength • Level: Intermediate
  329. Day 329: Happy Baby
    Focus: Rest & Restore • Level: Beginner
  330. Day 330: Pyramid Pose
    Focus: Grounding & Standing • Level: Intermediate
  331. Day 331: Kneeling Side Plank
    Focus: Balance & Stability • Level: Beginner–Intermediate
  332. Day 332: Wide-Angle Seated Fold
    Focus: Hips & Hamstrings • Level: Intermediate
  333. Day 333: Gate Pose
    Focus: Twists & Side Body • Level: Beginner
  334. Day 334: Puppy Pose
    Focus: Heart Openers & Backbends • Level: Beginner
  335. Day 335: Upward Plank
    Focus: Core & Strength • Level: Intermediate
  336. Day 336: Reclined Twist (supported)
    Focus: Rest & Restore • Level: Beginner
  337. Day 337: Wide-Leg Forward Fold
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  338. Day 338: Side Plank
    Focus: Balance & Stability • Level: Intermediate
  339. Day 339: Supine Hand-to-Big-Toe Pose
    Focus: Hips & Hamstrings • Level: Beginner
  340. Day 340: Revolved Head-to-Knee
    Focus: Twists & Side Body • Level: Intermediate
  341. Day 341: Wild Thing
    Focus: Heart Openers & Backbends • Level: Intermediate
  342. Day 342: Crow Pose (prep)
    Focus: Core & Strength • Level: Advanced
  343. Day 343: Supported Seated Forward Fold
    Focus: Rest & Restore • Level: Beginner
  344. Day 344: Goddess Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  345. Day 345: Crow Pose (prep)
    Focus: Balance & Stability • Level: Advanced
  346. Day 346: Frog Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  347. Day 347: Standing Side Bend
    Focus: Twists & Side Body • Level: Beginner
  348. Day 348: Upward Plank
    Focus: Heart Openers & Backbends • Level: Intermediate
  349. Day 349: Side Crow (optional)
    Focus: Core & Strength • Level: Advanced
  350. Day 350: Supported Butterfly Fold
    Focus: Rest & Restore • Level: Beginner
  351. Day 351: Side Lunge
    Focus: Grounding & Standing • Level: Intermediate
  352. Day 352: Half Lotus Tree (optional)
    Focus: Balance & Stability • Level: Advanced
  353. Day 353: Half Frog Pose
    Focus: Hips & Hamstrings • Level: Intermediate
  354. Day 354: Banana Pose (supine side stretch)
    Focus: Twists & Side Body • Level: Beginner
  355. Day 355: Reverse Tabletop
    Focus: Heart Openers & Backbends • Level: Beginner
  356. Day 356: Handstand Prep at Wall
    Focus: Core & Strength • Level: Advanced
  357. Day 357: Supported Fish
    Focus: Rest & Restore • Level: Beginner
  358. Day 358: Garland Pose
    Focus: Grounding & Standing • Level: Beginner–Intermediate
  359. Day 359: Sugarcane Pose
    Focus: Balance & Stability • Level: Advanced
  360. Day 360: Quad Stretch Lunge
    Focus: Hips & Hamstrings • Level: Intermediate
  361. Day 361: Twisted Child's Pose
    Focus: Twists & Side Body • Level: Beginner
  362. Day 362: Low Lunge Heart Opener
    Focus: Heart Openers & Backbends • Level: Beginner–Intermediate
  363. Day 363: Forearm Stand Prep at Wall
    Focus: Core & Strength • Level: Advanced
  364. Day 364: Cat-Cow
    Focus: Rest & Restore • Level: Beginner
  365. Day 365: Standing Side Bend
    Focus: Grounding & Standing • Level: Beginner