Asanas (poses) held or linked in a flow, breathing techniques (pranayama) and relaxation. It builds flexibility, balance, bodyweight strength, breath control and concentration.
The program is built from the PlanSports training catalogue for Yoga: 76 techniques in 11 families, 27 drills and 9 tactical principles. In the app you pick what you work on today, log attempts and successes per technique, and your coach sees the progress.
Three sessions built from the drills below, from beginner to advanced. Durations are indicative; in the app you swap drills and log each one.
Day 1
approx. 83 min
Day 2
approx. 140 min
Day 3
approx. 92 min
76 techniques in 11 families. For each: what it is, key points and common mistakes. Open a family to see them.
The basic standing pose: feet parallel, weight evenly distributed, spine lengthened. Every standing pose starts here.
Partial squat with arms raised; torso leaning forward, weight on the heels.
Lunge with the hips facing forward, back foot at 45°, arms raised.
Side lunge with the hips open, arms extended parallel to the floor, gaze over the front hand.
From Warrior II, the torso arches sideways toward the back leg and the front arm reaches overhead.
Legs wide apart and straight, the torso extends sideways over the front leg, arms in a vertical line.
From Warrior II, forearm on the thigh or hand on the floor, top arm extended over the ear in one line with the back leg.
Feet staggered lengthwise, both legs straight, the torso folds over the front leg with a long back.
Lunge with the back knee on the floor, pelvis sinks forward, arms raised; opens the hip flexors.
Deep squat with the feet flat, palms together at the chest, elbows pressing the knees out.
On one leg, the other foot on the thigh or calf (never on the knee), hands at the chest or overhead.
On one bent leg, the other leg wraps over it; the arms wrap the same way, elbows at shoulder height.
On one leg, the torso and back leg form a horizontal line, arms forward or alongside the body.
On one leg and one hand (on the floor or a block), the torso and lifted leg open to the side, in the same plane.
One-legged balance with a backbend: the hand holds the ankle of the back leg, which presses back and up.
On one leg, the other leg extended forward or to the side, held by the big toe or with a strap.
Support on the palms and toes, body straight from the crown of the head to the heels.
From plank, lower until the elbows are at 90°, hugging the body, shoulders level with the elbows.
Support on one palm and the edge of the foot, body in a side plane, top arm toward the ceiling.
Balance on the sit bones, legs lifted (bent or straight), long torso, arms forward.
Arm balance: knees high on the triceps or in the armpits, feet lift off the floor.
Arm balance from a twisted squat, both knees on one arm.
From standing, the torso folds from the hips over the legs, head hanging relaxed.
Inverted V: palms and feet on the floor, hips high, long back. The "resting" pose of the flow.
Seated with the legs extended forward, the torso folds over the legs with a long back.
Seated, one leg extended, the other foot on the inner thigh; fold over the extended leg.
Feet very wide apart, parallel; the torso lowers between them, crown of the head toward the floor.
Seated with the legs wide apart, kneecaps toward the ceiling; forward fold with a long back.
Kneeling, seat on the heels, forehead on the floor, arms forward or alongside the body. A resting pose.
On all fours, alternate rounding the back (cat) and arching it (cow), in sync with the breath.
On the belly, palms under the shoulders; the chest lifts using back strength, elbows bent close to the body.
Arms straight, thighs and knees lifted off the floor, supported only on the palms and the tops of the feet.
On the belly, the chest, arms and legs lift simultaneously by contracting the back.
On the belly, the hands hold the ankles; the legs press into the hands and lift the chest and thighs.
Kneeling, pelvis forward, the chest arches toward the ceiling, hands on the heels or on blocks.
On the back, feet on the floor, the pelvis lifts; arms on the floor or fingers interlaced under the body.
Full backbend: supported on the palms and feet, the body forms a raised arch.
From side plank, one foot steps back, the pelvis lifts and the chest opens toward the ceiling.
Seated twist: one leg crosses over the other, the opposite elbow presses the knee, the torso rotates.
Seated with one leg straight and the other bent, the torso twists toward the raised knee.
Feet as in Parsvottanasana, the opposite hand lowers beside the front foot and the chest rotates toward the ceiling.
From Chair, palms together at the chest, the elbow crosses over the opposite knee.
On the back, knees fall to one side, arms in a T, head looks the opposite way. A passive closing twist.
Seated with both legs bent to one side, the torso twists toward the opposite side.
Passive inversion: on the back, glutes close to the wall, legs up the wall.
Like Downward-Facing Dog, but on the forearms; preparation for Sirsasana and Pincha.
On the forearms with fingers interlaced, crown of the head on the floor, body vertical. Weight mostly on the forearms, not the head.
Supported on the shoulders and back of the neck, hands on the back, body vertical. Done with blankets under the shoulders to protect the neck.
From Shoulder Stand, the legs lower overhead to the floor or onto a support.
Vertical balance on the forearms, head lifted off the floor.
Vertical balance on the palms, arms straight.
Seated with the legs straight, spine vertical, palms beside the hips; a "seated Tadasana".
Seated cross-legged, a position for breathing and meditation.
Each foot on the opposite thigh; requires significant external hip rotation.
Seated with the soles together, knees fall to the sides; optional forward fold.
One leg bent in front (shin at an angle), the other extended behind; opens the external rotators and hip flexors.
Knees stacked, hands clasp behind the back (one from above, one from below); opens the hips and shoulders.
Shins parallel, stacked, ankles on the knees; intense external hip rotation.
On the back, fully relaxed, with natural breathing; at least 5 minutes at the end of the practice.
On the back, soles together, knees fall to the sides; done on a bolster in restorative classes.
On the back, the hands hold the soles of the feet, knees drop toward the armpits.
On the back, knees hugged to the chest; massages the lower back, a counterpose after backbends.
On the back, one leg up held with a strap, the other extended on the floor; a safe hamstring stretch.
Deep guided relaxation in Savasana: intention (sankalpa), rotation of awareness through the body, breath, visualization.
The inhale fills the belly, ribs and upper chest in turn; the exhale empties them in reverse.
Nasal breathing with the glottis slightly closed, producing a wave-like sound; sets the rhythm of movement in Vinyasa.
Alternate the nostril you breathe through, closing it with the thumb or ring finger (Vishnu mudra). Balancing and calming.
Short, active exhales from the belly, passive inhale. Done in rounds (e.g. 3 × 30-60 exhales).
Inhale and exhale equally active and fast, from the belly. Energizing; contraindicated with high blood pressure and pregnancy.
A long exhale with a humming sound ("mmm"), ears gently covered; very calming.
Inhale through the rolled tongue (or through the teeth), exhale through the nose; cools the body.
Inhale, hold, exhale, hold for the same duration (e.g. 4-4-4-4).
Tadasana, arms up, Uttanasana, halfway lift, Chaturanga, Upward Dog, Downward Dog (5 breaths), jump/step forward, halfway lift, Uttanasana, arms up, Tadasana.
Like A, with Utkatasana at the start and end and Warrior I on each side, linked with a vinyasa.
A lateral, cooling sequence: side bend, Goddess, Triangle, Parsvottanasana, low lunge, Malasana, then mirrored.
The link between poses: plank, Chaturanga, Upward Dog, Downward Dog. Repeated between sides in Vinyasa classes.
27 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.
Slow mobilizations, bottom to top: ankles, knees, hips (circles), wrists, elbows, shoulders, neck, synced with the breath.
What you need: Mat.
Goal: Prepares the joints and connects breath to movement.
Success: Pain-free movements, slow breathing throughout.
Works on: Apanasana (Knees to Chest), Marjaryasana-Bitilasana (Cat-Cow)
Cat-Cow, pelvic circles, side bends ("look at your tail"), opposite arm and leg (bird-dog), then Downward Dog.
What you need: Mat, blanket under the knees.
Goal: Mobilizes the spine in every direction.
Success: Fluid movement, led by the breath.
Works on: Marjaryasana-Bitilasana (Cat-Cow), Adho Mukha Svanasana (Downward-Facing Dog)
Each pose held for 3 breaths for alignment, then the linked sequence, one movement per breath.
What you need: Mat.
Goal: Learn the basic Vinyasa sequence correctly.
Success: 5 fluid salutations with steady Ujjayi.
Works on: Surya Namaskar A (Sun Salutation A), Chaturanga Dandasana (Four-Limbed Staff), Adho Mukha Svanasana (Downward-Facing Dog), Ujjayi (Victorious Breath)
Full Salutation B, with Warrior I on both sides and a vinyasa in between.
What you need: Mat.
Goal: Heat, endurance and breathing rhythm.
Success: Uninterrupted breathing through all cycles.
Works on: Surya Namaskar B (Sun Salutation B), Virabhadrasana I (Warrior I), Utkatasana (Chair), Vinyasa (Chaturanga – Upward Dog – Downward Dog)
Plank for 30 s, then lowering from the knees to the block with elbows hugging in, then slow lowering from the toes (5 s).
What you need: Mat, block under the chest.
Goal: Shoulder strength and alignment in Chaturanga.
Success: 5 slow lowerings from the toes, shoulders level with the elbows.
Works on: Phalakasana (Plank), Chaturanga Dandasana (Four-Limbed Staff)
Malasana with hands on the floor, knees on the triceps, weight forward; lift one foot, then the other, then both; start from a block.
What you need: Mat, block under the feet, cushion in front.
Goal: The first arm balance.
Success: Crow held for 5 breaths.
Works on: Bakasana (Crow), Malasana (Garland)
Dolphin for 5 breaths, then walk the feet in, one knee to the chest, both knees (tuck), then legs up by the wall; lower slowly and rest in Balasana.
What you need: Wall, folded mat.
Goal: A safe Sirsasana, with the weight on the forearms.
Success: 30-60 s stable, no weight on the neck.
Works on: Dolphin (Ardha Pincha Mayurasana), Salamba Sirsasana (Headstand), Balasana (Child)
L-shape at the wall (feet on the wall at hip height), then a one-leg kick-up with the back to the wall, then lifting one foot off the wall.
What you need: Wall.
Goal: Strength and alignment for Adho Mukha Vrksasana.
Success: 30 s with the body straight, 5 s freestanding.
Works on: Adho Mukha Vrksasana (Handstand), Dolphin (Ardha Pincha Mayurasana)
Openers: low lunge with quad stretch, Bridge, Camel; then Wheel with hands on blocks against the wall; knees to chest between attempts.
What you need: Mat, blocks against the wall.
Goal: Full backbend with open shoulders and hip flexors.
Success: Wheel with straight arms, 5 breaths.
Works on: Anjaneyasana (Low Lunge), Setu Bandha Sarvangasana (Bridge), Ustrasana (Camel), Urdhva Dhanurasana (Wheel), Apanasana (Knees to Chest)
Tree, Warrior III, Half Moon, Dancer, Eagle, on the same standing leg, without lowering the foot in between; then the second side.
What you need: Mat, block.
Goal: Stability and endurance of the standing leg.
Success: All poses without the free foot touching the floor.
Works on: Vrksasana (Tree), Virabhadrasana III (Warrior III), Ardha Chandrasana (Half Moon), Natarajasana (Dancer), Garudasana (Eagle)
Warrior II, Extended Side Angle, Triangle, Reverse Warrior, Parsvottanasana, on one side, then the other.
What you need: Mat, block.
Goal: Standing alignment and endurance.
Success: The front knee stays aligned throughout the series.
Works on: Virabhadrasana II (Warrior II), Utthita Parsvakonasana (Extended Side Angle), Utthita Trikonasana (Triangle), Viparita Virabhadrasana (Reverse Warrior), Parsvottanasana (Intense Side Stretch)
Supta Padangusthasana with a strap, Downward Dog "pedaling", Uttanasana, Janu Sirsasana, Paschimottanasana.
What you need: Strap, block, blanket.
Goal: Increases posterior chain flexibility without lower back strain.
Success: The fingertip-to-floor distance shrinks from week to week.
Works on: Supta Padangusthasana (Reclined Hand-to-Big-Toe), Adho Mukha Svanasana (Downward-Facing Dog), Uttanasana (Standing Forward Fold), Janu Sirsasana (Head-to-Knee), Paschimottanasana (Seated Forward Bend)
Malasana, low lunge, Pigeon, Fire Log, Butterfly, Cow Face, Happy Baby.
What you need: Block, blanket, cushion.
Goal: External rotation and opening the hip flexors.
Success: Pigeon with a level pelvis, no knee pain.
Works on: Malasana (Garland), Anjaneyasana (Low Lunge), Eka Pada Rajakapotasana (Pigeon), Agnistambhasana (Fire Log), Baddha Konasana (Bound Angle / Butterfly), Gomukhasana (Cow Face), Ananda Balasana (Happy Baby)
Revolved Chair, Revolved Triangle, Bharadvajasana, Ardha Matsyendrasana, supine twist. Each twist: inhale and lengthen, exhale and rotate.
What you need: Mat, block.
Goal: Thoracic mobility and awareness of the "length, then rotation" principle.
Success: Rotation increases without the back rounding.
Works on: Parivrtta Utkatasana (Revolved Chair), Parivrtta Trikonasana (Revolved Triangle), Bharadvajasana (Bharadvaja's Twist), Ardha Matsyendrasana (Half Lord of the Fishes), Supta Matsyendrasana (Supine Twist)
Shoulder Stand on blankets, Plow with feet on the floor or a chair, then slowly roll down and counterpose with Bridge or Fish supported on a block.
What you need: 2-3 folded blankets under the shoulders.
Goal: A calming inversion with the neck protected.
Success: Free space under the neck, body vertical.
Works on: Salamba Sarvangasana (Shoulder Stand), Halasana (Plow), Setu Bandha Sarvangasana (Bridge)
Three-part breath, Ujjayi, Nadi Shodhana (9-12 cycles), then Bhramari; finish with 2 minutes of observed natural breathing.
What you need: Meditation cushion, straight back.
Goal: Breath control and calming the mind.
Success: Slow breathing (under 6 breaths/min) without effort.
Works on: Dirga Pranayama (Three-Part Breath), Ujjayi (Victorious Breath), Nadi Shodhana (Alternate Nostril Breathing), Bhramari (Humming Bee Breath)
Equal breathing with holds, eyes closed; can be increased to 5-5-5-5.
What you need: Seated or lying on the back.
Goal: Managing stress before exertion or sleep.
Success: Equal cycles without air hunger.
Works on: Sama Vritti (Box / Equal Breathing)
Comfortable Savasana, intention, body scan, counting breaths, visualization, slow return.
What you need: Mat, blanket, cushion under the knees.
Goal: Deep relaxation and better sleep.
Success: Sense of calm reported after the session.
Works on: Savasana (Final Relaxation), Yoga Nidra (Guided Relaxation)
Structure: warm-up (cat-cow, A salutations), preparation (plank, Chaturanga, Malasana, core, Revolved Chair), peak (Crow, 3 attempts), counterposes (wrists, Child, forward fold), closing (supine twist, Savasana).
What you need: Mat, block.
Goal: Apply the preparation → peak → counterpose principle.
Success: The athlete explains why each pose prepares the peak.
Works on: Surya Namaskar A (Sun Salutation A), Malasana (Garland), Navasana (Boat), Bakasana (Crow), Balasana (Child), Savasana (Final Relaxation)
Warm-up and salutations, opening the hip flexors and shoulders, progressive backbends (Cobra, Locust, Bow, Bridge, Camel), Wheel as the peak, then neutralize with knees to chest and a gentle twist, and only then a forward fold.
What you need: Mat, blocks, blanket.
Goal: Safe progression in backbends and neutralizing the spine.
Success: No lower back discomfort after class.
Works on: Bhujangasana (Cobra), Salabhasana (Locust), Dhanurasana (Bow), Ustrasana (Camel), Urdhva Dhanurasana (Wheel), Apanasana (Knees to Chest), Supta Matsyendrasana (Supine Twist)
Plank 45 s, side plank 30 s per side, Boat 5 breaths with 3 slow lowerings, Dolphin with forward rocks 10 reps.
What you need: Mat, block.
Goal: Core strength for balances and inversions.
Success: All rounds without losing form.
Works on: Phalakasana (Plank), Vasisthasana (Side Plank), Navasana (Boat), Dolphin (Ardha Pincha Mayurasana)
Continuous flow: Salutation B, Warrior II, Side Angle, Reverse Warrior, vinyasa, Warrior III, Half Moon, vinyasa; 1-3 breaths per pose.
What you need: Mat.
Goal: Muscular endurance and moderate cardio.
Success: Nasal breathing throughout the flow.
Works on: Surya Namaskar B (Sun Salutation B), Virabhadrasana II (Warrior II), Utthita Parsvakonasana (Extended Side Angle), Virabhadrasana III (Warrior III), Ardha Chandrasana (Half Moon), Vinyasa (Chaturanga – Upward Dog – Downward Dog)
Butterfly (forward fold), Sleeping Pigeon, Child, Sphinx (Cobra on the forearms), supine twist, legs up the wall. Passive poses with relaxed muscles.
What you need: Bolster, blocks, blankets.
Goal: Gentle, sustained stress on the connective tissue, deep relaxation.
Success: Muscles relaxed in the pose, slow exit without discomfort.
Works on: Baddha Konasana (Bound Angle / Butterfly), Eka Pada Rajakapotasana (Pigeon), Balasana (Child), Bhujangasana (Cobra), Supta Matsyendrasana (Supine Twist), Viparita Karani (Legs Up the Wall)
Reclined Bound Angle on a bolster, Child on a bolster, supported bridge with a block under the sacrum, legs up the wall, long Savasana.
What you need: Bolster, blankets, blocks, wall.
Goal: Activating the parasympathetic nervous system and recovery.
Success: Slower heart rate and breathing at the end.
Works on: Supta Baddha Konasana (Reclined Bound Angle), Balasana (Child), Setu Bandha Sarvangasana (Bridge), Viparita Karani (Legs Up the Wall), Savasana (Final Relaxation)
Three rounds of active exhales, each followed by normal breathing and observing the sensations. Finish with Nadi Shodhana.
What you need: Seated, empty stomach.
Goal: Activation, strength of the respiratory abdominal muscles.
Success: Steady rhythm, no dizziness.
Works on: Kapalabhati (Skull-Shining Breath), Nadi Shodhana (Alternate Nostril Breathing)
The athlete builds a short practice on their own for a given goal (energizing or relaxing) and teaches it to the coach, who checks the arc of the sequence, symmetry and counterposes.
What you need: Mat; the coach observes.
Goal: Independence in home practice.
Success: A balanced sequence, with both sides and Savasana.
Works on: Surya Namaskar A (Sun Salutation A), Virabhadrasana II (Warrior II), Savasana (Final Relaxation)
Mirrored Tree holding hands, seated forward fold pulling each other's hands, back-to-back twist, double Downward Dog.
What you need: Partner, mats.
Goal: Balance, trust and communication.
Success: Poses held steadily, 5 breaths.
Works on: Vrksasana (Tree), Paschimottanasana (Seated Forward Bend), Bharadvajasana (Bharadvaja's Twist), Adho Mukha Svanasana (Downward-Facing Dog)
The tactical principles of the sport and the drills used to train each.
A practice rises and falls: centering and warm-up (~20%), building and the peak pose (~50%), counterposes and relaxation (~30%). Savasana is never cut short.
Drills: Joint warm-up (Pawanmuktasana), Build a class: Crow peak, Restorative session
Choose the peak pose and identify what it requires (open shoulders, long hamstrings, core strength); each earlier pose prepares one of these components. Attempt the peak 2-3 times, no more.
Drills: Build a class: Crow peak, Build a class: backbend peak, Wheel progression
An intense spinal direction is followed by neutralizing (knees to chest, gentle twist), then the opposite direction, gently. A deep backbend is not followed directly by an intense forward fold.
Drills: Build a class: backbend peak, Closing sequence: Shoulder Stand-Plow-Fish
From wide bases to narrow bases, from bilateral to unilateral, from large muscles to small, from passive to active. Balances come after the legs are warm; inversions after the shoulders and core.
Drills: Balance series, Headstand progression (at the wall), Standing pose series
Everything done on one side is done on the other, for the same duration. You usually start with the right side; with imbalances, you can hold longer on the stiffer side.
Drills: Standing pose series, Twist sequence, Your own 20-minute sequence
The inhale accompanies extension and lifting, the exhale accompanies flexion, twisting and lowering. If breathing becomes rushed or through the mouth, the intensity is too high.
Drills: Surya Namaskar A broken down, Surya Namaskar B, Power flow
Vinyasa: one movement per breath, 1-5 breaths in the pose. Hatha: 5-10 breaths. Yin: 3-5 minutes, muscles relaxed. Restorative: 5-15 minutes, fully supported with props.
Drills: Yin for hips and back, Restorative session, Power flow
Backbends, fast salutations, Kapalabhati and arm balances energize (morning). Forward folds, passive inversions, breathing with a long exhale and Bhramari calm (evening).
Drills: Kapalabhati rounds, Pranayama practice, Yoga Nidra relaxation
Props (block, strap, wall) bring the pose to the body, not the other way around. Head and shoulder inversions are avoided with high blood pressure, glaucoma, neck problems, and during menstruation if uncomfortable; Bhastrika and Kapalabhati are avoided in pregnancy. Sharp pain means stop the pose.
Drills: Headstand progression (at the wall), Closing sequence: Shoulder Stand-Plow-Fish, Hamstring sequence
The criteria your coach grades from 1 to 10 in the app, in four directions.
Create a free account, pick Yoga and "what are you working on today". Log attempts and successes per technique, the watch measures the effort, and your club coach sees the session and suggests the next drills.
I want a 4-week program made for me (AI coach) › Gym exercises for physical preparation ›The content is compiled by PlanSports from the sources above and checked by coaches; it does not replace your coach. The personalised week-by-week program comes from the AI coach.
