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If you're used to attending classes, practicing yoga solo can feel intimidating—how do you pick the right poses? Or if you're following a flow you've found online, how do you tweak or substitute a pose that doesn’t quite match your level? This guide from Stack52 is designed to help you select the perfect poses.
Similar to their “periodic tables” for stretching, kettlebell routines, and suspension training, this chart organizes yoga poses into categories based on the type of movement (hip openers, inversions, balances) and arranges them by difficulty level.
If wheel pose feels too intense for your backbend practice, you can refer to the backbends/chest openers section on the chart and opt for fish pose instead. Alternatively, if you enjoy twists, you can pick a few of your favorites from the list and incorporate them into your flow. (Click on the poses for video demonstrations, which usually include additional variations.)
The chart serves as a guide, not a comprehensive yoga tutorial, so it's still essential for you to understand your body’s limits and lead your own practice. However, if you're ever unsure of what to do next, this chart can help inspire your next pose.
