Yoga is one of those practices that quietly touches many corners of a life. Many people find that a regular practice brings a sense of steadiness, more ease in the body, and a calmer relationship with the breath. In the Ayurvedic view, the postures below are traditionally used to support a feeling of openness through the chest, a sense of warmth and movement around the belly, and the kind of grounded, settled routine that so much of Ayurvedic living is built around.
This is a sequence to be felt rather than measured. Move gently, stay curious about what each shape brings up, and let the breath lead.
Postures That Open the Breath
Asana (physical postures) and pranayama (breath practices) are traditionally paired to keep us in a settled relationship with the breath. The shapes below are loved for the way they create space across the chest and spine — many people describe them as “breath-opening.”
Cobra Pose (Bhujangasana)
- Begin lying on your belly on your mat. Stretch your legs back with the tops of your feet pressing into the floor. Position your hands directly under your shoulders, palms pressed firmly down.
- Hug your elbows close to your side body. Press the tops of your feet, thighs, and pubic region into the floor.
- On an inhale, slowly straighten your arms to lift your chest from the floor. Stay at a height where you can keep the pubis grounded. Keep your elbows drawing toward your side body and let your glutes soften.
- Lift your chest and head toward the ceiling with your shoulders settling against your back. Avoid pushing out through the ribs.
- Lower to the floor on an exhale to release.
Fish Pose (Matsyasana)
- Lie on your back with your knees bent and the soles of your feet on the floor.
- On an inhale, lift your pelvis slightly and slide your hands under your seat, palms down. Rest your seat against the backs of your hands.
- Draw your forearms and elbows close to your side body and press them firmly into the floor.
- On an inhale, lift your chest and head away from the floor.
- Set your head back down — either the back of the head or the crown, depending on how high the chest is lifted. Keep length in the neck and avoid crunching.
- Extend your legs along the floor, thighs active, pressing through the heels. If that’s too much, keep the knees bent.
- To release, lower torso and head on an exhale, then hug your knees to your chest for a gentle squeeze.
Half Spinal Seated Twist (Ardha Matsyendrasana)
- Sit with your legs straight in front of you.
- Bend your knees, feet on the floor, then slide your left foot under your right leg so it rests near your right hip.
- Cross your right leg over your left, right foot to the outside of your left knee, right knee pointing toward the ceiling.
- Set your right hand on the floor behind you, just behind your right hip.
- On an inhale, reach your left arm up.
- On the exhale, twist to the right and hook your left elbow against the outside of your right knee.
- Keep your spine long. Inhale to lift through the sternum; exhale to soften a little deeper into the twist.
- Release on an exhale, then repeat on the other side.
Other shapes often woven in here include upward-facing dog, bridge pose, big-toe pose, extended puppy pose, extended side-angle pose, gate pose, and revolved side-angle pose.
Postures That Feel Settling for Digestion
In the Ayurvedic view, gentle movement around the belly is traditionally associated with a sense of warmth and ease through the midsection. Many people find these shapes calming and grounding — a soft counterpoint to a busy day.
Cat-Cow (Bitilasana–Marjaryasana)
- Come to all fours, knees below hips, hands below shoulders, palms flat.
- Begin with a neutral spine.
- On the inhale, lift your chin and tailbone, let your belly soften toward the floor, and gently arch.
- On the exhale, round your spine toward the ceiling, tuck your chin, and draw your navel toward your spine.
- Keep riding the breath as you flow between the two shapes.
Downward-Facing Dog (Adho Mukha Svanasana)
- Begin on hands and knees, knees below hips, hands slightly ahead of your shoulders, palms flat.
- On an exhale, lift your knees away from the floor, keeping them soft and the heels lifted until you feel the backs of the legs begin to lengthen. Pedal the feet to warm in.
- Lift your hips, press through your palms, and let your shoulders relax. Reach your heels toward the floor and straighten the knees without locking. Keep your head between your upper arms.
- Release by lowering the knees on an exhale.
Extended Puppy Pose (Uttana Shishosana)
- Come to all fours, knees below hips, hands below shoulders.
- On an exhale, walk your hands forward as you lower your chest toward the ground, keeping hips over knees and arms shoulder-width apart.
- Rest your forehead on the ground — or your chin, for a deeper stretch.
- Reach your hips toward the ceiling, arms active, pressing into the palms and lifting the elbows and forearms.
- Soften your neck and let the breath lengthen the spine.
- Release by lifting the forehead and walking the hands back.
Other shapes often included here are supine twist, triangle pose, seated side bend, sun salutations, locust pose, bow pose, and knees-to-chest.
Postures for Grounded, Healthy Routine
Ayurveda places great value on a steady daily rhythm — eating, resting, and moving in a regular way. These shapes are traditionally part of supporting that healthy routine, and many people simply find them grounding.
Garland / Deep Squat (Malasana)
- Stand with your feet a little wider than hip distance.
- Bring your palms together at the center of your chest.
- On an exhale, lower your hips into a squat, seat just above the floor.
- If that’s a lot, slide a block or folded blanket under your seat, and a rolled blanket under your heels if they lift.
- Release by pressing your feet down on an exhale and straightening the legs.
Extended Triangle Pose (Utthita Trikonasana)
- Stand wide on your mat, left foot toward the back, right foot toward the front, toes pointing forward.
- Turn your left foot in slightly and your right foot out 90 degrees so the toes face the front of the mat. Align right heel to left heel.
- Exhale and extend your torso to the right over the right leg, left leg straight and the outer left foot grounding firmly.
- Rest your right hand on your shin, ankle, or the floor — wherever feels comfortable, with no straining.
- Reach your left arm toward the ceiling, in line with your shoulders.
- Keep your head neutral, or turn your gaze toward the ceiling or left thumb.
- Release on an exhale, drawing the torso back to center.
Revolved Crescent Lunge
- Begin in crescent lunge, left foot forward, hands in prayer at your chest.
- Slowly twist to the left, hooking your right elbow outside your left knee.
- Keep your chest open and gaze toward the ceiling.
- Inhale to lengthen the spine; exhale to soften a little deeper into the twist.
- Release by drawing the torso back to center on an inhale, then repeat on the other side.
This grounded routine is also supported by revolved chair pose, child’s pose, supine spinal twist, legs-up-the-wall, and wind-relieving pose.
Wherever you are on your path, let these shapes be an invitation rather than an assignment. If you already practice, fold a few in and notice what shifts. If you’re just beginning, try one shape on its own before building toward a sequence. We wish you ease and steadiness — today and every day.
This article is wellness education rooted in Ayurvedic tradition, not medical advice. Vedazon offers wellness sessions and constitutional readings; we do not diagnose, treat, cure, or prevent any medical condition. If you have a health concern, please consult a qualified healthcare provider.