Below are the postures practiced in yoga categorized by seated, standing, arm balances, backbends, and inversions. Here we teach you step by step how to get into the poses, as well as the benefits for each one.


Seated Poses help to strengthen our back muscles, core, upper thighs and trains the spine to be long and straight. While releasing tension in our bodies, we also become more flexible with the stretching and strengthening of our hips, ankles, knees, and shoulders.


Standing poses improves posture and alignment while strengthening the legs, thighs, abdominals, glutes, and much more. On a deeper level, standing poses increase our focus and brings awareness to our thoughts, drawing attention away from stressful thoughts of the day.

Arm Balances

Arm balances sharpen the mind, increase flexibility, and develop core and arm strength – while keeping the bones sturdy. Please note that most arm balances are at a more advanced level, so if you are a beginner to yoga always proceed with caution.


Backbends have an incredible amount of benefits to the body and mind. Practice of backbends relieves tension stored in the muscles, opens our hips and boosts our energy levels. They stretch and strengthen our legs and lower back. The flow of blood is increased from opening and stretching the chest, joints are loosened, and ligaments of the knees/ankles become realigned.


Inversions are good for the body in many ways, including the four major systems: cardiovascular, lymphatic, nervous and endocrine. Practicing inversions improves health, reduces anxiety and stress while increasing self-confidence and concentration. It turns the world upside down, shifting your perspective.

Forward Bends

Forward bends have numerous benefits to the body. They create length/space in the spine, stretches hamstrings and inner thigh muscles, strengthens our leg muscles and knees. Practice of these poses relieves mild back pain and counteracts compression from backbends.