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Foundational

No Mat, No Problem

A sequence of simple, effective yoga poses you can do anywhere, anytime, without a yoga mat. Perfect for traveling or a quick stretch at the office.

Illustration of Mountain Pose

1. Mountain Pose

tadasana

Inhale
5 breaths

Find your grounding.

Illustration of Standing Forward Bend

2. Standing Forward Bend

uttanasana

Exhale
5 breaths

Forward fold to release the spine.

Illustration of Warrior I

3. Warrior I

virabhadrasana-1

Breathe Normally
5 breaths per side

A powerful standing lunge.

Illustration of Vrikshasana

4. Vrikshasana

vrikshasana

Breathe Normally
5 breaths per side

Tree pose for balance.

Illustration of Garudasana

5. Garudasana

garudasana

Breathe Normally
5 breaths per side

Eagle pose for balance and shoulder stretch.

Illustration of Prasarita Padottanasana

6. Prasarita Padottanasana

prasarita padottanasana

Exhale
8 breaths

Wide-legged forward fold.

Sequence Complete

Consider moving into Savasana (Corpse Pose) to integrate your practice.

Go to Savasana