Yoga drills
Yoga strength drills
10 free Yoga drills for strength, each with the setup, how it runs, what to coach, and how to make it harder or easier.
10 drills
Backbends & twistsStrengthBridge and supported backbendsBridge built from pelvic tilts, then a supported bridge on a block, a low locust and a supported chest opener.15 min · 1–30 players · U12+
FlexibilityStrengthChair yoga for limited mobilityA gentle seated class for older adults and anyone with limited mobility: breath, neck and shoulders, spine, hips, ankles and hands, all from a stable chair.20 min · 1–16 players · U16+
StrengthBalanceCrow pose (Bakasana) progressionWrist prep, a deep squat and toe-lift drills that build towards crow pose, with a cushion in front of the face and a block under the feet.20 min · 1–20 players · U16+
InversionsStrengthDolphin and forearm-balance prep at the wallForearm plank, dolphin and one-legged dolphin at the wall build the shoulder strength and set-up for forearm balance, with the head off the floor.20 min · 1–12 players · U16+
StrengthFlexibilityDownward-facing dog step by stepBuilds downward-facing dog in stages from tabletop and puppy pose, bent knees first, so newcomers find a long spine before they chase straight legs.10 min · 1–30 players · U8+
StrengthCorePlank to low plank (chaturanga) progressionA step-by-step build from knee plank to four-limbed staff pose, using a block as a height guide so the shoulders stay protected.15 min · 1–30 players · U12+
FlexibilityStrengthShoulder mobility for throwers and swimmersMoves the shoulders and upper back through their range, then builds some strength around the shoulder blades. For cricket, softball, netball, water polo and swimming squads.14 min · 1–30 players · U12+
StrengthCoreSide plank and arm-balance preparationPlank, forearm and full side plank, then side crow preparation over a cushion: the shoulder and core strength arm balances rely on.20 min · 1–24 players · U16+
Standing posesStrengthWarrior I and II basicsTeaches the stance for Warrior I and Warrior II step by step, with a short-stance option, so beginners learn where the feet, hips and front knee go.12 min · 1–30 players · U8+
Standing posesStrengthYoga for good postureA wall check, mountain pose, strap shoulder openers and gentle upper-back strengthening to help students notice and build an easy, upright stance.15 min · 1–24 players · U12+