Yoga sequences
16 practices, from a ten-minute daily routine to the full Surya Namaskar B. Every step names its pose, its stay time and why it sits where it does.
How to choose one
If you are new, start with a first practice — it covers every direction the spine moves and needs nothing you do not already have. If time is the problem rather than experience, ten minutes daily does more over a month than a long session done occasionally.
Surya Namaskar A is the sequence most Indian practices are built on and worth learning properly rather than by imitation; B adds two long leg holds inside every round and is considerably harder work. Everything else on this list is a focus — hips, hamstrings, spine, trunk, balance, or the end of a day.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written. Energy figures derive from the 2024 Adult Compendium of Physical Activities. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.