Drill library
Yoga drills
48 free Yoga drills, each with the setup, how it runs, what to coach, and how to make it harder or easier. Pick a skill or filter by age, level and squad size.
48 drills
GameFlexibilityAnimal poses for kidsA playful yoga zoo: children become a cat, cow, dog, cobra, butterfly and frog, making the animal sounds and holding each shape for a few easy breaths.10 min · 1–20 players · U4+
BalanceBalance and ankle stability for athletesBarefoot balance work for sport: grounding the foot, rising onto the toes, then single-leg poses with a wall option and a few rounds with the eyes softly closed.12 min · 1–30 players · U12+
BreathingRelaxationBalloon and bumblebee breathingTwo gentle breathing games: slowly fill and empty an imaginary balloon in the belly, then hum like a bumblebee on the out-breath, ending in a quiet rest.6 min · 1–30 players · U4+
RelaxationMindfulness & meditationBody scan relaxationA guided body scan lying down, moving attention slowly from the feet to the head so students can rest and notice sensations without needing to change them.10 min · 1–40 players · U6+
BreathingRelaxationBreathing and relaxationBox breathing, then a guided body scan lying down, to close a session.8 min · 1–40 players · U6+
BreathingMindfulness & meditationBreathing for calm before competitionA short, calm breathing routine for the changing room or bench: settle the body, lengthen the out-breath, then pick one focus word before going out.5 min · 1–30 players · U12+
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+
Flow sequencesBuilding a vinyasa flowStudents learn how a vinyasa flow is built, from breath-linked moves to peak and counterpose, then plan a short flow in pairs and teach it to each other.30 min · 2–24 players · U16+
FlexibilityWarm-upCat-cow and tabletopSets up a steady tabletop, then moves the spine through cow and cat with the breath, adding side bends and hip circles as a gentle warm-up for the back.6 min · 1–30 players · U5+
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+
CoreFlexibilityCore and hip openersBoat, plank variations and pigeon on each side, for athletes' cores and hips.15 min · 1–30 players · U10+
CoreCore stability: boat and dead bugDead bug and boat pose for a steady, breathing core: small ranges first, with block, strap and feet-down options.12 min · 1–30 players · U12+
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+
FlexibilityBreathingDesk-break yogaA six-minute break for students or office workers: breath, neck and shoulders, a seated twist, a desk-supported stretch and wrists, without changing clothes.6 min · 1–20 players · U12+
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+
FlexibilityForward folds with a strapHamstring-friendly forward folds that hinge from the hips, lying down first and then seated, with a strap doing the reaching.12 min · 1–30 players · U12+
FlexibilityGentle seated stretchesA calm seated sequence for newcomers: tall sitting, neck and shoulder release, side bends, a twist, a strapped forward fold and bound angle, all with props.12 min · 1–30 players · U6+
RelaxationMindfulness & meditationGuided deep rest (yoga nidra style)A guided rest lying down: settle, set a simple intention, move attention round the body, notice the breath, then a clear return. Eyes can stay open throughout.20 min · 1–40 players · U12+
Mindfulness & meditationGuided mindfulness meditationA guided sit for teenagers and adults: settling, breath counting, noting and a short walking meditation, with seat and posture choices.15 min · 1–30 players · U12+
BalanceStanding posesHalf moon with a blockHalf moon built from triangle, first with the back body near a wall and a block under the hand, then free-standing.15 min · 1–24 players · U13+
InversionsCoreHeadstand preparation with a teacherDolphin, forearm set-up, wall work and core strength to prepare for headstand, with the head off the floor; the full pose is learned in person.25 min · 1–10 players · U18+
FlexibilityHip opening: pigeon and lizardA gradual, propped hip sequence from low lunge to lizard and pigeon, with figure-four on the back as an equal option for the knees.20 min · 1–24 players · U16+
FlexibilityHips and hamstrings for runnersAn after-run floor sequence for the back of the legs, hip flexors and outer hips, using a strap and the wall so nobody has to force a stretch.15 min · 1–30 players · U12+