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Relationship Program

Compatibility Check And Cognitive Development

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Compatility Check

It is not with all people that you get along like a house on fire, but with that ‘special someone’ you feel light and on top of the world.

Cognitive Development

 

Family Skills

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Relationship means choosing to enter into someones life and commit yourself from a space of complete openness and vulnerability with a goal of safely co-creating a fulfilling life together. It’s about entering into a company with awareness about the good and bad baggage that often comes along with a person, yet expressing willingness to engage and take part in a journey of healing. The entire experience is steeply based on a foundation of  kindness, compassion, generocity, and gratitude.

It takes empathy and sympathy to understand the inner-workings of another person’s mind and to happily coexist with someone very different than you. If you’re struggling in your relationship or you’re looking for a new partner after a tumultuous relationship from the past, conscious coupling is the key to a happy relationship.

Practicing conscious coupling will give you the insight and the confidence to make some choices that will serve you in both personal and professional relationships. Practicing is the key!  It’s a very deliberate and mindful approach to relationships, and there’s a number of steps that you can take to put it into practice. 

The absolute best thing you can do for your child is first to nurture your own inner child.

This is the fundamental truth behind conscious coupling: a revolutionary parenting paradigm pioneered by Innerbuilder Academy, who is now one of today’s most lauded parenting luminaries.

And through this Innerbuilder program, you’ll discover everything you need to know about Conscious Coupling – and how to harness it to rise above your parenting challenges as you honor your child (and yourself) in the most authentic way.

Through the conscious coupling program, Innerbuilder academy offers the first-ever step-by-step roadmap for evolving your relationship between you, your child, and your inner child. Through a series of powerful tools and mental frameworks, you’ll discover how to first focus inwards – and then harness your own self-evolution to address your parenting challenges with compassion and empathy, at every stage of your child’s growth. More specifically, you will experience five unique transformational shifts that take you from where you are, to where you can best nurture your child and yourself as a Conscious Couple.

Through a series of powerful tools and mental frameworks, you’ll discover how to first focus inwards – and then harness your own self-evolution to address your parenting challenges with compassion and empathy, at every stage of your child’s growth.

More specifically, you will experience five unique transformational shifts that take you from where you are, to where you can best nurture your child and yourself as a Conscious Parent

  • From Projection: Superimposing our own thoughts and beliefs on to your child to Pause: Allowing your child to express who they truly are.

  • From Expectation: Placing undue pressure, both consciously and unconsciously, on your child. To Empathetic Engagement: Seeing the world from your child’s eyes in the present moment.

  • From Judgment: Labelling your child’s behavior as ‘good’ or ‘bad’ or ‘positive’ or ‘negative’. To Compassion Accepting: your child for who they are as an ever-evolving being.

  • From Reaction: Letting yourself to reach and get triggered by your emotions. To Feelings: Allowing yourself to observe and fully experience your emotions.

  • From Correction: Controlling and coercing your child’s behaviours. To Connection: Nurturing the deep, meaningful bonds you and your children crave.

The cognitive development mastery program is the definitive guide to transforming you and your child’s life through Innerbuilder Academy’s groundbreaking parenting philosophy.

On this 35-day journey, you’ll join Innerbuilder Academy teacher for just 20 – 30 minutes per day, as she systematically elevates you beyond the myths and illusions of the traditional parenting model – while giving you the tools and guidance you need to raise your level of consciousness, and nurture a deep, meaningful connection with your child.

Whether you’re raising a toddler, young child, teenager, a young adult, or even if you’re still expecting or trying for a child – this program will empower both you and your child with extraordinary emotional and spiritual awakenings that will reverberate across your lifetimes.

Conscious Coupling

Your journey begins by laying the groundwork for a new, more conscious approach to parenting. Here Innerbuilder Coach will shine a light on the current unconscious model of parenting as you take a deep introspective look at your own childhood patterns, and how they may be manifesting in your relationship with your child.

Highlights include:

  • Setting your sacred intention: use this 4-step exercise to get clear about how you wish to grow as a parent.

  • Disrupting the patterns we inherited from our parents: discover how your own upbringing may be influencing your current parenting style, and how you can free yourself from your parents’ expectations.

  • The myth of the parental instinct: embrace a new paradigm where conscious parenting is learned and cultivated so you can gradually connect with yourself and your children.

  • Transformative Skill 1 – Projection to Pause: learn how to stop yourself from projecting your own expectations on your children so they can learn how to step into their own authenticity.

Changing The Mindset

Breaking through the cultural myths of parenting is a core pillar to becoming a more conscious and compassionate parent. Liberating yourself from these myths will naturally open you and your child to more beautiful, trusting connections.

Highlights include:

  • Nurturing an emotionally-resilient child: create the space your child needs to embrace the full spectrum of their emotions and why ‘wanting happiness for your child’ actually causes anxiety and suffering.

  • The Culture Archetypes: break free from toxic labels that may be negatively influencing your current parenting style – so your child can express their natural joy and bliss.

  • Turn fear into courage: discover the simple habit that encourages your child to be courageous and ‘in the moment’, without even thinking about it.

  • Transformative Skill 2 – Expectations to Empathetic Engagement: creating this simple shift in the way you parent is the key to nurturing a deeper relationship with your child.

Changing You

This chapter, you’ll learn how to redefine yourself as a conscious parent. Discover the emotional toolkit you need to change both your inner world and become a more effective parent who raises children with a high level of self-confidence and self-esteem.

Highlights include:

  • The pitfalls of the ‘loving parent’: unravel one of the biggest parenting beliefs that cause many unwitting parents to place undue expectations and pressure on their children.

  • The emotional toolkit for effective parenting: use these techniques to assess your own emotional reactivity so you can meet your children’s own emotional needs. Recognizing your child as a sovereign being: understanding this simple concept could your child from years of anxiety and insecurity.

  • Transformative Skill 3 – Judgment to Compassion: learn how circumvent any unconscious judgment you may be placing on your children so they feel accepted and confident as they are.

Changing The Relationship

Being able to see the world through your child’s eyes is crucial to understanding their most important needs. Innerbuilder Coach will show you how to better understand the root causes of your child’s behaviors –even the behaviors that may be deemed “disruptive” or “bad”.

Highlights include:

  • Understanding your child: most parents go through life never really knowing their child on a deeper level. Use this framework to finally learn who your child really is.

  • From parent to spiritual guide: transcend the role of ‘mom’ or ‘dad’ and instead become the guide your children need so they feel empowered to express their truest selves.

  • Transformative Skill 4 – Reactions to Feelings: use this technique to help assist your children navigate through any emotional turbulence they experience.

Transform Discipline To Mindful Connection

Tie everything up in the final chapter where mindful connection and teaching becomes the heart of your parenting approach as a fully awakened conscious parent.

Highlights include:

  • How to relinquish control: learn how to negotiate between freedom and fear, and how you can guide your children without controlling them.

  • Creating conscious boundaries: discover how to place the right boundaries in your home that enriches your child’s growth rather than restricts and stifles them.

  • Transformative Skill: Control to Connection: rewrite the rules of the “parent-child” relationship so you can see one another as allies on a path of self-growth and self-discovery.

Family Planning

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Family Planning

The goal of Family Planning is to assist families in achieving a successful and progressive family, with appropriate spacing and timing to ensure optimal growth and development of each family member. Things that may play a role on family planning decisions include marital situation, career or work considerations, financial situations.

Sex Education

Sex education is the instruction of issues relating to human sexuality, including human sexual anatomy, sexual activity, sexual reproduction, safe sex and birth control, sexual health, reproductive health, emotional relations and responsibilities, age of consent, and reproductive right. Sex education which includes all of these issues is known as comprehensive sex education, and is often opposed to , which only focuses on sexual abtinence.

Councious Uncoupling

Part 1-From Grief to Relief

Your journey of healing begins with unearthing the core of your grief and overcoming it so you can start the path of permanent release and relief from heartbreak.

Highlights include:

  • Discover how the “time heals all wounds” myth is one of the main sources holding you back from truly moving on.

  • Learn 3 simple strategies to identity and instantly soothe the pain and suffering you’re feeling from a breakup.

  • Develop powerful self-care practices to shift your heart’s feelings from breakup to breakthrough.

  • Create the mindset to move from fault to freedom — learn how to forgive yourself and break free from the negative trap of obsessing over your past relationship.

  • Awaken to your breakup as a life-altering opportunity to “break your heart open” and fuel unprecedented positive change in your life.

Part 2-Break the Pattern & Reframe Your Love Life

Discover the patterns that have been recurring in your love life, how these patterns have contributed to heartbreak after heartbreak, and how to break these patterns so you can attract the love relationship you desire.

Highlights include:

  • Discover the secret to release any and all negative energy between you and your partner so you can clear the air between you.

  • Restore your self-confidence in your choices by forgiving yourself for anything your subconscious is holding against you about your relationship.

  • Break free of old relationship patterns that may be holding you back from the love you desire so you can move on resentment-free.

  • Repair the insult to your identity that a breakup represents and awaken your heart to the knowledge that you are worthy of love.

  • Chart your love plan to attract the love you want in your future by setting a potent intention for your love life.

Part 3-Create Your Happily Even-After Life

Highlights include:

  • Move through the six stages of grief to fully accept your feelings, release them into the universe, and harness the power of those feelings for positive attraction in your life.

  • Exercise 7 powerful self-care practices to tend to your needs fully and commit to loving yourself through this healing experience.

  • Create new love and relationship agreements with yourself so you can move forward and win in your next relationship. Align your life with the new agreements you’ve created, so that you are ready to win and welcome the love you desire in your future.

  • Celebrate this new stage with a ceremony to honor your past relationship and enter a fulfilling, whole, and happy journey of life and love.

Family Values

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Parenting Program

Your faith is your foundation

Transforming Kids initiate the human development of children from the age of 4 – 14 years old, by helping them to become spiritual champions.

Our strategy is to build a spiritual foundation that serves as a base of children’s human development through character development programs, based on Natural law.

With this product, we want to enable our partners to engage in the process of transforming children into spiritual champions and develop a partnership between parent and kids.

The longer you wait to pursue influence, the more difficult it is to counteract the influences of other parties that have imprinting their values upon their children.

Human development is a complex mixture of growth in five core areas: the moral dimension, spiritual dimension, physical dimension, emotional dimension and intellectual dimension of life.  The basis of each of these is one’s spiritual foundation.

The outcomes of the spiritual foundation is measured against some fo the critical characters traits we are looking for in a child’s human development: 

Kids Program

Your goal is your inspiration

A program is presented to the children every month and then they are consistently motivated to implement this program daily and it will be part of their lifestyle.  Ideally parents will also set a living example of this program.

Ideally the same program presented  at the Kids with Character session will be reinforces in every event, assmbly, base classes and at home,  This requires the co-operations and support of every parents without adding any additional burden.

4 effective parenting programs to reduce problem behaviors in children.

Egwu Onwa-Tales By Moonlight

Abu-Hymes

Ilu-Proverbs

Ifo-Tales

Agwugwa-Riddles

All parents want what’s best for their children. But not every parent knows how to provide their child with the tools to be successful, or how to help them avoid the biggest adolescent behavior problems: substance use, delinquency, school dropout, pregnancy and violence.

These problems can affect children for the rest of their lives.

How To Set End Goals Base on Value

Setting goals is good – but it’s far better to set goals that honor what you really want and who you really are. Here you’ll discover how to envision the right goals for yourself, and pursue what your heart really desires.

Highlights include:

  • Means goals VS End goals: meet the two unique types of goals, and how to use both of them to achieve what you really want in life.

  • How to know what your heart really wants. And here’s a hint: it’s often not what you’ve been told to go for.

  • Steering clear of the wrong goals: do this to save yourself from setting goals that don’t reflect your true self or desires.

How To Ask the Right Questions base on Principle

The path to your best life always starts by asking the right questions. On this day, you’ll gain a powerful system for asking yourself a series of questions that always point you in the direction of your biggest wins.

Highlights include:

  • The 3 Most Important Questions: ask yourself these questions to get crystal-clear on what you want and how you’re going to get there.

  • Who do you need to be? Get to know the person you need to be in order to achieve your wildest dreams.

  • Using your imagination to fuel your dreams. Because when your imagination runs wild and free, so can you.

How To Set Self-Fueled Goals Base on Ethic

Imagine a life where you don’t need to rely on people’s opinions, favors, or even luck to get what you want in life. Instead, you’re using your own infinite creation power to do, be, and achieve what you want. That’s what you get when you learn to set self-fueled goals.

Highlights include:

  • How to be unfrustratable: no more haters, no more judgment, no more disappointment. Instead, you glide boldly towards the life you want to live.

  • Getting those micro wins: learn how to set up your goals in a way where you’re nailing small achievements every day, and gaining momentum for the big ones.

  • The self-empowerment exercise: do this to fuel yourself for experiences, contribution, and growth you want in life.

How To Love Base on Morality

Knowing how to love deeply and unconditionally – is one of the most empowering steps you can take for your personal growth. Here you’ll gain a series of exercises and realizations you can use to show love to the most important person in your life.

Highlights include:

  • The eye gazing exercise: a fun (and kind of silly) exercise that instantly fills you up with self-love for days.

  • Why it’s often easier to love others than yourself: how to break free from this damaging Brule.

  • The absolute best time to show yourself love: you’ll never guess the answer.

 Teens Program

Your objective is your motivation

In just 20 minutes or less per day, each episode guides you through a series of tutorials and exercises that unlock your hidden superpowers like deep self-awareness, freedom from negative emotions, and the confidence and determination to achieve anything you can imagine.

These are the exact same tools Innerbuilder Academy uses to train high-flying professionals, entrepreneurs, and celebrities – but adapted for young people.

By the end of the program, you’ll have everything you need to make an epic positive impact in your life, and even on the planet. It’s time to discover what you’re really made of.

How To Master Your Day-Humanity

Our adventure begins by taking a look at how you plan out your day. What’s the best way to start it? How do you get things done? How do you strategize for the next day? When you learn how to make the most out of each day, you’re also making the most out of your life.

Highlights include:

  • The four levels of consciousness: how to rise above the mindset of blaming others or even yourself, and take full responsibility for your life.

  • Strategizing your 24/7: how to use the “Segment Intending” strategy for making the most of every minute of your day.

  • How to feel good about your day: whenever you’re feeling down or stressed out, do this to instantly snap into a more empowered state of mind.

How To Break Your Barrier-Equality

It’s time to break free from the Basic Rules that the world has imposed on you. Young people love to question things – and that’s exactly what you’ll do as you discover what’s really true for you, beyond what you’ve been told all your life.

Highlights include:

  • What is your barrier? Are quiet people less likely to succeed? Do you need to be beautiful to be popular? Uncover the barriers that silently poison your thoughts, choices, and relationships.

  • How to break free from your barriers: follow these easy steps to delete your barriers from your mind, and start seeing life from a far more woke perspective.

  • Where does insecurity really come from? What you need to hear if you’re struggling with any sort or self-doubt or insecurity.

How To Reverse The Gap-Equity

Everyone could do with a little more self-love and appreciation. Here you’ll explore a fascinating way to look at your life in a way that uplifts you, helps you appreciate how far you’ve come, and gives you limitless confidence to achieve even more in the future.

Highlights include:

  • The Reverse Gap: how to rapidly gain confidence and self-love by comparing where you were, to where you are today – and appreciating all the progress you’ve made.

  • Finding beauty in the Gap: a 5-minute exercise that instantly shows you how far you’ve come (you might be surprised).

  • Loving yourself in the now: do this to instantly stop worrying about the future so much, and instead be grateful for yourself in the present.

How To Create Happiness-Justice

You’re gaining a superpower on this day. You’ll discover how to transform happiness from something you have to look for, into something you can instantly create from inside you. And as you’ll soon find out, you have a limitless supply.

Highlights include:

  • The Happiness Switch: a ‘Jedi mind trick’ that lets you generate unlimited happiness from inside you, and even from all around you.

  • The 3 types of happiness: understand what they are and how to draw each of them towards you, like metal to a magnet.

  • The Limitless Happiness exercise: grab a pen and paper, and discover your personal path to happiness in a few short minutes.

How To Be Grateful-Fairness

Everyone knows Love is one of the most powerful forces on earth – but did you know Gratitude is also way up there? On this day, you’ll discover how to use Gratitude to feel better, do better, and connect with true joy and satisfaction.

Highlights include:

  • What’s the big deal with Gratitude? Discover the surprising scientific reasons Gratitude can transform your life faster than you can say ‘thank you’.

  • The Gratitude exercise: instantly boost your happiness and energy with this 3-minute exercise that leaves you feeling like a million bucks.

  • Form daily Gratitude rituals: add these to your daily schedule to channel the power of Gratitude into every second of your day.

Physical Control

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Physical Control

As a leaner you might feel overwhelmed by the number of poses and their odd-sounding names. But yoga doesn’t have to be complicated. If you got out of bed this morning and stretched your arms over your head, you already did a yoga pose. And remember that your yoga practice is a lifelong pursuit—giving you plenty of time to learn scores of posture.

Many basic yoga postures feel very familiar because our bodies bend and fold naturally into poses. Mindfully and with conscious breaths, learn beginner yoga poses first. It’s a good idea to keep things simple when you’re just starting. The physical poses for beginners that are outlined here are valuable enough to keep you occupied for a long time. Then, as you build your practice, you can take on more challenging poses.

Keep in mind that you don’t have to learn all 11 poses listed below. They are just options for you to choose from and can be learned at your desire and leisure without any pressure to perfect them. Keep reading for more on each pose.

 

Our Physical Control Excercises Include;

There are various pose types based on how you move your body to complete them. Here are the basic types of yoga poses.

  • Standing poses: Standing poses are often done first in a yoga class to “build heat” and warm you up. In flow style yoga, standing poses are strung together to form long sequences. You may do the standing poses individually with rest between each pose.

  • Balancing poses: Beginners’ balances are an important way to build the core strength necessary for many of yoga’s more advanced postures. Though balances may seem difficult at first, you will find that you can improve markedly with regular practice.

  • Backbends: As a beginner, you will generally begin with gentle spine flexion and extension, eventually moving to deeper bends. Since you rarely move like this in daily life, backbends are essential for spinal health and longevity.1

  • Seated poses: Seated stretches, which often focus on stretching the hips and hamstrings, are usually done toward the end of a yoga class after the body is warm. Placing a folded blanket or a block under your seat is an excellent way to make yourself more comfortable in these postures.

  • Resting or supine poses: It’s essential to get to know your resting poses, especially child’s pose, which you are encouraged to do whenever you need a break during a yoga session. These resting poses continue the hip and hamstring work of the seated poses and provide gentle back-bending, twisting, and inversion.

1-Mountain Pose 

Pose type: Standing

Mountain pose may not be as famous as Downward Facing Dog, but it is equally important. This is an excellent time to talk about alienment which is how your body parts are ideally arranged in each pose.

The alignment in Mountain pose draws a straight line from the crown of your head to your heels, with the shoulders and pelvis stacked along the line. Every person’s body is different, so focus on rooting down with your feet and lengthening up with your spine.

A teacher can talk you through this in class, reminding you to slide your shoulders down your back and keep weight on your heels.

2-Downward Facing Dog 

Pose type: Standing

Downward Facing Dog goes hand in hand with physical pose, but just because you’ve heard of this pose doesn’t mean it’s easy to do.

Beginners often lean too far forward in this posture, making it more like a plank. Instead, remember to keep your weight mostly in your legs and reach your hips high, with your heels stretching toward the floor (they do not need to touch the floor).

Bend your knees a little to facilitate the move if you have tight hamstrings. Keep feet parallel.

3-Warrior I 

Pose type: Standing

The critical thing to remember in Warrior I is that the hips face forward. Think of your hip points as headlights—they should be roughly parallel with the front of your mat. This may require you to take a wider stance.

4-Warrior II

Pose type: Standing

Unlike Warrior I, in Warrior II, the hips face the side of the mat. The hips and shoulders open to the side when moving from Warrior I to Warrior II.

You’ll also rotate your back foot, angling your toes at about 45 degrees. In both Warrior poses, aim to keep your front knee stacked over the ankle. Your front toes face forward.

5-Extended Side Angle

Pose type: Standing

One modification of Extended Side Angle Pose is to bring your forearm to your thigh instead of placing your hand on the floor. It should rest lightly on your thigh and not bear much weight. This modification enables you to keep your shoulders open. You can also place your hand on a block.

If you reach toward the floor before you’re ready, you may compromise the position of the torso, turning your chest toward the floor instead of toward the ceiling.

6-Triangle Pose

Pose type: Standing

The Triangle can be modified like Extended Side Angle, using a physical control block for your bottom hand if you aren’t comfortable reaching your arm to the floor. You can also rest your hand higher up on your leg—on your shin or thigh—but avoid putting it directly on your knee.

Don’t hesitate to micro-bend both knees if the pose feels uncomfortable. This won’t look or feel like a pronounced bend, but rather, just enough of a movement to unlock your knees and ease tension in your hamstrings.

Triangle offers many benefits: Strength (in the legs), flexibility (in the groin, hamstrings, and hips, as well as opening the chest and shoulders), and balance.

7-Standing Forward Bend 

To do Standing Forward, Bend, exhale, and fold over your legs. If the hamstrings feel a little tight at first, bend the knees so that you can release your spine. Let the head hang heavy.

Keep the legs gently bent with feet hip-width apart for better stability (you can straighten the legs, but it is unnecessary). You can clasp opposite elbows with opposite hands while swaying gently from side to side.

8-Reverse Warrior

Pose type: Standing

Reverse Warrior shares a similar stance to Warrior I and incorporates a slight heart-opening side bend or optional backbend.

To stay steady in the posture, it’s essential to root into the sole of the front foot, anchor the outside edge of the back foot, and engage the glutes and hamstrings.

Focus your gaze up toward the palm as it reaches overhead. Keep your front knee tracking over your ankle as you sink deeper into the hips.

9-Garland Pose

Pose type: Standing

Squatting isn’t something familiar to most 21st-century humans. However, it’s an excellent stretch for the muscles around the pelvis, making it what is often called a “hip opener” in physical control.

Perhaps surprisingly, it’s also good for your feet, which are often neglected. If squatting is difficult for you, props can help: Try sitting on a block or rolling a towel or blanket under the heels. Keep pressing your heels down toward the floor.

10-Half Forward Bend

Pose type: Standing

This flat-back forward bend (you may also hear it called “halfway lift”) is most often done as part of the sun salutation sequence. As such, it’s often rushed, but it’s worth it to take the time to work on it independently. Figuring out when your back is flat is part of developing body awareness.

At first, it’s helpful to glance in the mirror. You may find you need to let your hands come off the ground and onto your legs as high as is necessary to keep the back flat. Gently bend your knees as needed, too.

11-Pyramid Pose

Pose type: Standing

Standing forward bends like Pyramid pose are an ideal time to break out your yoga blocks to make the pose more accessible. Place a block on either side of your front foot to “raise the floor” to a level your hands can comfortably reach. Your hamstrings will still enjoy a nice stretch, and they’ll thank you for your consideration.

12-Raised Hands Pose

Pose type: Standing

Built upon the foundation of Mountain pose, raised hands pose requires you to continue to root into the ground with your legs while reaching for the sky with your arms. The result is a full body stretch, a great way to usher in the physical part of your training session.

13-Low Lunge

Pose type: Standing

The alignment of your lunge is super important. Try to make a right angle with your front leg so that your knee is directly over your ankle and your thigh is parallel to the floor. At the same time, keep your hips level and energize your back leg.

Many people don’t go deep enough into the front leg and sag in the back leg. Glance in the mirror to make sure you’re getting it right.

To modify, place your hands on blocks and/or lower your back leg to the mat (with a blanket or towel as needed for cushioning)

14-Tree Pose 

Pose type: Standing/Balancing

Tree pose is an excellent introduction to balancing postures. If you feel yourself beginning to topple, you can step out of it easily. Try not to create a counterbalance by jutting your hip to the side of your standing leg.

Focus your gaze on a spot on the floor, and try varying foot positions to see what works for you: Heel resting low on the ankle, on a block, or above or below the knee. 

15-Downward Facing Dog Split

Pose type: Standing/balancing

The introduction of appropriate balancing postures helps build core strength. In Down Dog Split, it’s not about how high you can lift your leg. Instead, focus on rooting into the hands and keeping your weight distributed evenly in both hands.

16-Plank Pose

Pose type: Balancing

It might seem strange to call plank a balancing pose since the risk of falling over is pretty minimal, but it gets to the heart of what this pose is about—core strength.

A strong core is essential for so many yoga poses, including standing balances and arm balances, and plank is an excellent way to work on your stability and stamina. Aim to keep your hips and spine in a neutral position.

17-Cat-Cow Stretch

Pose type: Backbend

It’s the best of both worlds: spinal extension followed by spinal flexion. Moving back and forth ​awakens and warms the back, improves body awareness, and is a basic introduction to doing a vinyasa sequence by coordinating your movements to your breath.

Cat-Cow may be the most important pose you learn when starting yoga, especially if you have back pain. Even if you never make it to more than a few yoga classes, continue doing this stretch on your own.

18-Bridge Pose 

Pose type: Backbend

Bridge pose is a gentle way to explore spine extension, also known as a backbend. It’s a good idea to start incorporating this type of movement because it improves the mobility of your spine and counters the effects of too much sitting.

If Bridge seems too intense, try a supported bridge with a block. Remember to root into the feet, which helps you use your leg muscles to support the pose.

19-Cobra Pose 

Pose type: Backbend

In flow training, Cobra is done multiple times per class as part of the vinyasa sequence of poses. While a full cobra with straight arms offers a deeper backbend, you’ll build more back strength by doing low Cobras in which you lift your chest without pressing into your hands.

Root into your feet, lengthen through the crown of the head, and broaden through the collarbones as you lift the sternum. It’s also key to anchor your pelvis to the floor before you lift. 

20-Knees, Chest, and Chin

Pose type: Backbend

Obu Uga was once taught to all beginning physical control students as an alternative to and preparation for training. In recent years, it’s fallen out of favor.

As a result, some students are rushed into Ikemba before they are ready. It belongs in the sun salutation series for beginners. Plus, it’s an excellent warm-up for deeper backbends.

Take your time and enter the pose slowly from a plank position. Start by lowering your knees to the mat, with toes tucked under.

Then keep your elbows pressed toward your body as you lower your chest and chin to the floor. Shoulders should hover over your hands.

21-Staff Pose

Pose type: Seated

Staff pose is akin to a seated version of mountain pose (above) in that it offers alignment guidelines for various other seated poses. Engage the leg muscles and flex the feet.

Lift the chest and relax the shoulders. You can also allow a gentle bend in the knees, which can create ease for the shoulders to stack over the hips.

Modify by using a block or a folded blanket or two if you have trouble sitting straight with your butt flat on the floor. In a typical yoga practice, this pose leads to a forward bend.

22-Cobbler’s Pose 

Pose type: Seated

Let gravity work on stretching your inner thighs in Cobbler’s pose. If you find this position difficult, props can make a big difference. Sitting on a block, cushion, or blanket raises your hips so your knees can open more naturally.

If your knees are high, it takes a lot of effort to hold them up, and your legs need to be relaxed to enjoy the benefits of the stretch. The solution is to place a block (or something else supportive) under each knee to give them something to rest upon.

Since it’s ​unusual to sit this way in everyday life, this pose stretches neglected areas of the body, particularly the adductor groups of the groin.

23-Easy Pose

Pose type: Seated

Sitting cross-legged doesn’t have to be a difficult position. As with Cobbler’s pose, the judicious use of props can transform an uncomfortable position into one of ease so you can begin to reverse the effects of too much chair sitting.

24-Half Lord of the Fishes Pose 

Pose type: Seated

Twists are an essential part of yoga. They help improve spinal mobility and can even get things moving along your digestive tract (yes, twists can relieve constipation).2

It’s OK to extend your bottom leg in this pose if it’s uncomfortable to have it bent behind you. You can also modify it by sitting on a blanket. Placing the bent leg inside the extended leg is great for easing shoulder, hip, and spine rotation.

25-Head to Knee Pose

Pose type: Seated

Forward bends can be tricky for anyone with tight hamstrings (i.e., many people). Abia is more accessible because you only stretch one leg at a time.​​​​​​​​​​​​​ You can also use a strap around the foot to help extend your reach.

26-Seated Forward Bend 

Pose type: Seated

There are many hamstrings stretches in beginning yoga for a good reason. The hamstrings tend to get short and tight in people who sit a lot, which can contribute to low back pain. Stretching them, as you do during the seated forward bend, is helpful.

This pose offers a stretch to the entire back of the body. Bend at your hips, not your waist, and keep your neck aligned with your spine.

27-Seated Wide Angle Straddle 

Pose type: Seated

Opening your legs wide creates a slightly different stretch from Paschimottanasana. To do this stretch:

  1. Separate your legs into a wide position.

  2. Flex both feet and engage both the legs down strongly, coming into upavistha konasana.

  3. Forward bend to the center, extending the spine on your inhales and deepening the pose on your exhales.

Though it may look like the mandate is to bring your chest to the floor, it’s not about that. Instead, concentrate on keeping your back flat, rotating the pelvis forward instead of crunching forward through your spine, and keeping your feet flexed. If you do all three of these things, it doesn’t matter how far forward you lean.

28-Happy Baby Pose 

Pose type: Supine

Happy baby is a wonderful way to finish a yoga session. It’s also an excellent example of the vital interplay between effort and ease in yoga.

You want to exert a little pressure on your feet to draw them toward your armpits, but not so much that your tailbone lifts off the floor. You don’t want to go to the extreme but find the middle ground.

29-Supine Spinal Twist 

Pose type: Supine

A passive twist is a classic way to end a yoga session, although there’s no rule against doing this pose at the beginning of your practice. The position of the legs is up to you.

You can bend them both; you can straighten the top leg and hold onto your foot if you have the flexibility, or you can twist the legs around one another (as in eagle pose) to stretch the outer hips. Keep knees in line with the waist.

30-Child’s Pose 

Pose type: Resting

Child’s pose is essential because it’s the position you assume whenever you need a break during a yoga class. If you ever feel fatigued, you don’t have to wait for the teacher to call for a break.

Just move into Child’s pose and rejoin the class when you’re ready. It provides a gentle stretch for the back, hips, thighs, and ankles, but does not challenge strength or balance.

Taking Child’s pose is really up to your discretion, which happens to introduce one of yoga’s best lessons: being attuned to the signals your body is giving and respecting them above any external directions.

31-Corpse Pose

Pose type: Resting

Most yoga sessions end lying flat on your back in Corpse pose. It’s a critical transition between the end of your yoga practice and the rest of your day. Bringing the body to stillness challenges the mind to maintain its calm. You may find this difficult at first, but it gets easier with practice.