The timetable · 209 asanas · 16 practices

Yoga asanas,
with the cautions in bold

209 poses with Sanskrit, Hindi and English names, how to enter them, what they work, what usually goes wrong — and, on every single page, who should not do them. Plus 16 full sequences. Free, no signup.

25MINUTES · A FIRST PRACTICE

Not "yoga is good for you" — an actual hour of the day. A first practice is 12 poses across 25 minutes, drawn below in the order and for the length of time they are held. About 77 kcal for a 70 kg adult at 2.5 MET.

स्रोत·YogaPath sequence data — stay times as taught·one breath ≈ 5 s · ruler spans the published 25 min·पुनरावलोकन जुलै 2026

AI-generated illustration of Mountain Pose (Tāḍāsana), demonstrated in full. — Mountain Pose · TāḍāsanaGeeta Patel

Asanas209each with its own page

सिक्वेन्स16including Surya Namaskar A and B

Energy data2024Adult Compendium of Physical Activities

Timetable · A first practice 25 MIN · 12 POSES · BEGINNER

Every pose on the ruler is linked. The full practice is written out on its own page, and each pose page carries the same hold on a breath dial.

Demonstrated in full

The 10 poses photographed so far — every step shown, not just described. The rest of the library is being shot the same way.

AI-generated illustration of Mountain Pose (Tāḍāsana).

पर्वत आसन Tāḍāsana · Geeta Patel

AI-generated illustration of Tree Pose (Vṛkṣāsana).

Tree Pose Vṛkṣāsana · Amit Sharma

AI-generated illustration of Warrior II (Vīrabhadrāsana II).

Warrior II Vīrabhadrāsana II · Amit Sharma

AI-generated illustration of Extended Triangle Pose (Trikoṇāsana).

Extended Triangle Pose Trikoṇāsana · Geeta Patel

AI-generated illustration of Seated Forward Bend (Paścimottānāsana).

Seated Forward Bend Paścimottānāsana · Amit Sharma

AI-generated illustration of Cobra Pose (Bhujaṅgāsana).

Cobra Pose Bhujaṅgāsana · Geeta Patel

AI-generated illustration of Bridge Pose (Setu Bandha Sarvāṅgāsana).

सेतुबंधासन Setu Bandha Sarvāṅgāsana · Amit Sharma

AI-generated illustration of Downward-Facing Dog Pose (Adho Mukha Śvānāsana).

Downward-Facing Dog Pose Adho Mukha Śvānāsana · Amit Sharma

AI-generated illustration of Corpse Pose (Śavāsana).

Corpse Pose Śavāsana · Amit Sharma

AI-generated illustration of Child's Pose (Bālāsana).

Child's Pose Bālāsana · Geeta Patel

10 of 209 asanas. Photographs are AI-generated illustrations — what that means.

Asked for at the door

The poses people arrive already knowing the name of.

पर्वत आसन● Tāḍāsana Beginner · standing · 30–60 seconds Tree Pose● Vṛkṣāsana Beginner · balance · 20–45 seconds each side Extended Triangle Pose● त्रिकोणासन Beginner · standing · 30–60 seconds Downward-Facing Dog Pose● Adho Mukha Śvānāsana नवशिके · उलटी आसने · 45–90 सेकंद Cobra Pose● भुजंगासन Beginner · backbends · 15–30 seconds, 2–3 rounds Seated Forward Bend● पश्चिमोत्तानासन Beginner · forward bends · 1–3 minutes सेतुबंधासन● Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds Child's Pose● Bālāsana Beginner · restorative · 2–5 minutes Corpse Pose● शवासन Beginner · restorative · 5–15 minutes Warrior II● वीरभद्रासन II Beginner · standing · 30–60 seconds अर्ध मत्स्येंद्र आसन अर्ध मत्स्येंद्रासन Intermediate · twists · 30–60 seconds each side Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually Plough Pose Halāsana मध्यम · उलटी आसने · 45–90 सेकंद धनुरासन धनुरासन Intermediate · backbends · 15–25 seconds, 2–3 rounds Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds बकासन बकासन Advanced · balance · 3–8 breaths

The library, by family and by difficulty

Standing 18 Seated 29 पुढे वाकण्याची आसने 22 Backbends 43 पिळण्याची आसने 25 Inversions 20 Balance 31 Restorative 21 Beginner 88 Intermediate 60 Advanced 61

Practices, by the clock

Full sessions in order, each one drawn on its own ruler, with every step linked to its pose page.

Surya Namaskar A12 आसने · सुमारे 10 मिनिटे · सुरुवातीचे सूर्यनमस्कार B14 poses · about 12 minutes · intermediate पहिला सराव12 आसने · सुमारे 25 मिनिटे · सुरुवातीचे Morning practice11 आसने · सुमारे 15 मिनिटे · सुरुवातीचे शांत होण्याचा सराव8 आसने · सुमारे 30 मिनिटे · सुरुवातीचे बैठे काम करणारे — मान, खांदे आणि नितंब10 आसने · सुमारे 20 मिनिटे · सुरुवातीचे Spine and back care11 आसने · सुमारे 25 मिनिटे · सुरुवातीचे Whole-body flexibility12 poses · about 35 minutes · intermediate

All 16 are on the sequences page.

How a practice gets onto the ruler

Every pose in the library carries the stay time it is taught with, and every sequence carries the order those stays are held in.
Breaths become clock time at one stated convention — one breath ≈ 5 seconds at an even pace. That single assumption is the only one the drawing makes.
The stays are laid across the published 25 minutes in proportion, so the seconds spent moving between poses sit inside the poses rather than vanishing.
Energy is never quoted per pose. Each practice is matched to the nearest published style code in the 2024 Adult Compendium of Physical Activities and run through the standard ACSM relationship.

kcal = MET × 3.5 × kg ÷ 200 × minutes
     = 2.5 × 3.5 × 70 ÷ 200 × 25
     = 77 kcal for A first practice

The whole method, including what it cannot tell you →

स्रोत·Published asana references·stay times, order and cautions as taught·पुनरावलोकन जुलै 2026

Why this library is written the way it is

Search for any asana and you will get pages telling you it cures thyroid disorders, controls diabetes and detoxifies the liver. None of that is true in the way it is written, none of it is sourced, and all of it is the reason yoga content ranks badly with anyone who checks. This site does not do it.

What every page here says instead is what the movement does — which muscles lengthen, which work, which joint goes through what range. That is checkable, it is useful, and it is the only claim a page that has never met you is entitled to make. The build itself enforces this: a benefit sentence containing a disease name or a treatment word fails the build and the page does not ship.

The second difference is the cautions. On most yoga sites contraindications are a grey footnote; here they are the loudest block on the page, they are specific to the pose, and they name the actual condition — pregnancy, glaucoma, uncontrolled blood pressure, a cervical spine injury. Yoga is safe for most people most of the time, which is exactly why the exceptions need to be legible rather than buried.

And the calorie figures are honest about their limits. Nobody has measured a single asana in a lab, so this site never publishes a per-pose calorie number — it maps each pose to the nearest published style code in the 2024 Adult Compendium of Physical Activities and says which code it used. The method page shows all of it.

Your first fortnight on the mat

Eight poses that between them cover every direction the spine moves. Learn these and every practice on the site is legible.

पर्वत आसन● Tāḍāsana Beginner · standing · 30–60 seconds Tree Pose● Vṛkṣāsana Beginner · balance · 20–45 seconds each side Warrior II● वीरभद्रासन II Beginner · standing · 30–60 seconds Extended Triangle Pose● त्रिकोणासन Beginner · standing · 30–60 seconds ऊर्ध्व हस्तासन ऊर्ध्व हस्तासन Beginner · standing · 30–60 seconds Chair Pose Utkaṭāsana Beginner · standing · 30–60 seconds Warrior I वीरभद्रासन I Beginner · standing · 30–60 seconds उत्थित पार्श्वकोनासन उत्थित पार्श्वकोणासन Beginner · standing · 30–60 seconds

पहिला सराव Ten minutes daily Surya Namaskar A International Yoga Day Calories burned doing yoga स्रोत

Poses by what they work

Posture and upright sitting 171Desk work — neck, shoulders and hips 140Hips 181Hamstrings 54 The back and spine 175Neck and shoulders 166Core and trunk 141Balance and steadiness 40 Wrists and forearms 35 Winding down 25