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Sivananda 12 Basic Poses

Twelve timeless postures from Rishikesh. Simple, classic, still undefeated.

13 poses 10 min Intermediate Classic Hatha practice Warm-up · Flow · Cool-down

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The classic Sivananda 12 basic asanas: headstand, shoulderstand, plow, fish, seated forward bend, cobra, locust, bow, half spinal twist, crow, standing forward bend and triangle.

What you need: A mat and a calm mind. Start with a few sun salutations and finish with deep relaxation. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 4 poses · 3 min 10 s

  1. Supported Headstand — yoga pose in Warm-upSupported Headstand60 sHeadstand, the king of poses. Skip it if you are not trained, and use the wall.
  2. Shoulderstand — yoga pose in Warm-upShoulderstand60 sShoulderstand, the queen. Support the back with your hands.
  3. Plow Pose — yoga pose in Warm-upPlow Pose40 sLower the feet overhead into the plow. Breathe slowly.
  4. Fish Pose — yoga pose in Warm-upFish Pose30 sLift the chest and rest the crown lightly on the floor. A counter-pose for the neck.

Flow 8 poses · 5 min 5 s

  1. Seated Forward Bend — yoga pose in FlowSeated Forward Bend45 sFold over the legs, long spine. Reach for the shins or feet.
  2. Cobra Pose — yoga pose in FlowCobra Pose30 sLift the chest with the back muscles. Elbows soft.
  3. Locust Pose A — yoga pose in FlowLocust Pose A25 sLift the legs and chest off the floor like a little locust.
  4. Bow Pose — yoga pose in FlowBow Pose25 sHold the ankles and lift chest and thighs into a bow.
  5. Half Lord of the Fishes — yoga pose in FlowHalf Lord of the Fishes30 s · each sideSit tall and twist from the belly upward. Switch sides.
  6. Crow / Crane Pose — yoga pose in FlowCrow / Crane Pose20 sCrow: knees on the upper arms, gaze forward. Lean slowly.
  7. Standing Forward Bend — yoga pose in FlowStanding Forward Bend40 sStanding forward bend, soft knees.
  8. Extended Triangle — yoga pose in FlowExtended Triangle30 s · each sideTriangle: reach long, then open the chest.

Cool-down 1 pose · 2 min

  1. Corpse Pose — yoga pose in Cool-downCorpse Pose120 sLie down and let every muscle sink. The twelve are done.