Yoga skills
18 skills, beginner to advanced. 18 of them you can film on a phone and get measured. No fake scores.
Skills by level
You can film18 of 18 skills
Beginner 5
- Mountain PoseMountain Pose (Tadasana) looks like simply standing, but it's the blueprint for almost every other pose — it teaches you to find a neutral, stacked, grounded posture. Important to know up front: there's no single 'perfect' shape in yoga, because every body is built differently.
- Downward DogDownward-Facing Dog (Adho Mukha Svanasana) is one of yoga's signature shapes — an inverted 'V' that stretches the whole back of the body and builds shoulder and wrist strength. The keys are spreading the hands to protect the wrists, lengthening the spine, and lifting the hips up and back.
- Child's PoseChild's Pose (Balasana) is yoga's go-to resting and reset pose — a gentle forward fold of the whole body that releases the back and calms you down. There's almost nothing to 'get right' and everything to soften: knees wide or together, hips sinking back toward the heels, forehead resting down.
- Cat-CowCat-Cow (Marjaryasana-Bitilasana) is a gentle, flowing movement that warms up and mobilizes your spine by alternating between rounding (cat) and arching (cow). Unlike a held pose, it's a flow — you move with your breath, segment by segment through the spine.
- Standing Forward FoldStanding Forward Fold (Uttanasana) folds your torso over your legs to stretch the whole back of the body, especially the hamstrings. The single most important key — and a major safety point — is to hinge from your HIPS with a long spine and to bend your knees freely.
Intermediate 5
- Warrior IWarrior I (Virabhadrasana I) is a strong, grounding standing lunge that builds leg strength and opens the hip flexors and chest. The signature challenge is the pelvis: your back hip wants to swing open, but the pose asks your torso and hips to face squarely toward the front.
- Warrior IIWarrior II (Virabhadrasana II) is a wide, open standing pose that builds tremendous leg and core strength while opening the hips. Unlike Warrior I, here your hips and torso face the SIDE of the mat, your gaze goes over your front hand, and (a common surprise) it is NOT a backbend — your torso stays upright and stacked.
- Triangle PoseTriangle Pose (Trikonasana) is essentially Warrior II with a straight front leg — a wide-stance side bend that stretches the side body, hamstrings, and hips. The two keys: hinge from your HIP (not by collapsing your waist), and keep LENGTH through BOTH sides of your torso so you don't crunch into the bottom side.
- Tree PoseTree Pose (Vrksasana) is a foundational balancing pose that builds focus, ankle and hip stability, and calm. You stand on one leg with the other foot pressed to your inner shin or thigh.
- Bridge PoseBridge Pose (Setu Bandha Sarvangasana) is the gateway backbend — a gentle, supported lift of the hips that strengthens the glutes and back, opens the chest, and teaches the safe actions for deeper backbends like Wheel later. The keys are keeping your knees over your ankles (not splaying out), pressing evenly…
Advanced 5
- ChaturangaChaturanga Dandasana (Four-Limbed Staff Pose) is the low-plank you flow through in countless vinyasas — and one of yoga's most commonly injured poses when rushed. It's essentially a controlled, halfway push-up hold with strict shoulder safety: lower in one straight line, keep your elbows tucked along your ribs (NOT…
- Crow PoseCrow Pose (Bakasana, bent arms) is most people's first arm balance — and it's more about technique and courage than raw strength. You balance your shins on the backs of your upper arms and tip your weight forward onto your hands.
- Half MoonHalf Moon (Ardha Chandrasana) is Triangle pose balanced on one leg — a big, spacious balancing pose. The golden rule, repeated by every good teacher: build it from the GROUND UP.
- Camel PoseCamel Pose (Ustrasana) is a deep kneeling backbend that opens the whole front body. The safety principle that makes or breaks it: distribute the backbend along your WHOLE spine — lead with opening your chest and upper back, and never just crank your low back or fling your head back.
- Seated Forward FoldSeated Forward Fold (Paschimottanasana) is a deep stretch for the hamstrings and entire back body, done sitting with legs extended. As with the standing version, the rule that protects you is: hinge from your HIPS with a long spine, and bend your knees freely.
Insane 3
- HeadstandHeadstand (Sirsasana) is called the 'king' of poses, but it's also one of the riskiest, because your neck is not built to bear your bodyweight. The non-negotiable safety principle: about 90% of your weight goes into your FOREARMS, not your head — you press down through your forearms to lift OUT of your shoulders.
- Wheel PoseWheel Pose (Urdhva Dhanurasana) is the big, full backbend — pressing up from your back into an arch supported by hands and feet. The principle that keeps it safe and makes it feel good: distribute the curve EVENLY along your whole spine, so your lower, middle, and upper back all share the bend.
- Forearm StandForearm Stand (Pincha Mayurasana) is an advanced inversion balanced entirely on your forearms — more shoulder-friendly than headstand for the neck, but demanding real shoulder strength, mobility, and balance. The keys are a stable forearm base with the shoulders stacked over the elbows (don't let them collapse…