Traditional Yoga Practice

Yoga Asana Protocol

Browse the sequence by thumbnail. Select any available card to open its video or reference in a new tab.

01 / Begin with intention

Arrive before you begin.

Take a quiet moment to recite the traditional invocation or sit in silence and notice your natural breath.

ॐ सह नाववतु ।
सह नौ भुनक्तु ।
सह वीर्यं करवावहै ।
तेजस्वि नावधीतमस्तु मा विद्विषावहै ।
ॐ शान्तिः शान्तिः शान्तिः ॥

02 / Set yourself up

Choose a quiet space, a non-slip mat and comfortable clothing. Begin gently, breathe naturally, and rest or skip any posture that feels unsuitable.

Move gently before deeper postures.

Keep breathing comfortable; do not force it.

Use support and seek guidance when needed.

03 / Follow in order

Warm-up comes first, followed by all 19 practices in your requested order. Select a thumbnail to open its supplied video or reference.

01 warm-up / 19 practices

Continue your practice

Find more yoga demonstrations in the Sutra Health video archive and on YouTube.

Practise within your limits. Seek qualified guidance before attempting advanced poses. Read yoga safety guidance ↗