Practicing yoga at home is easier when you do not have to plan the sequence. This yoga pose generator draws from eighteen well-known poses used in beginner and intermediate classes, including standing poses, gentle backbends, hip openers and resting shapes. Every pose is picked only once until the full set has been used.
When to use it
A short morning practice before work can be as simple as six spins, holding each pose for five slow breaths.
Yoga teachers planning a class sometimes spin for a peak pose and then build the warm-up and cool-down around it.
Kids and families can play a yoga game where everyone copies the pose on the wheel and the youngest picks a number for how many breaths to hold.
Ideas
- A standing flow of Mountain, Warrior I, Warrior II, Triangle and Tree for balance and leg strength.
- A wind-down flow at night with Child's pose, Cat-cow, Seated forward fold and Corpse pose.
- A pose of the day spin that you practice a few times during work breaks.
Variations
- Use the random number tool to choose how many breaths to hold each pose, between three and eight.
- Make a gentle wheel with only floor poses for days when standing feels like too much.
- Switch to normal mode and add weight to poses you want to practice more, such as Tree pose*2 when you are working on balance.
Tips
- Always begin with a few gentle movements like Cat-cow or Mountain pose before deeper shapes such as Pigeon.
- Stay at the edge of comfort, never pain. Use a cushion or a folded blanket to support hips and knees.
- If you have a health condition, an injury or are pregnant, check with a doctor or a qualified teacher before trying new poses.
- Always finish with a few minutes in Corpse pose, even if the wheel has not landed on it.
Make it yours
Change any entry, weight or color above, or open a copy of this wheel to edit and share as your own. This page always keeps its original entries.