Your free yoga app · Vital Living with Sarka
200 yoga poses. One free app.
Create your free account to explore 200 illustrated yoga poses, with clear instructions and natural voice narration. Find beginner basics, build your understanding and explore more advanced poses at your own pace.
Free account. Free yoga library. No purchase needed.
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Create your account, then open Account → App & notifications for installation instructions. Add Vital Living to your Home Screen for easy access to your yoga library.
Open app installation →Before you practise · choose comfort over depth
Yoga has roots in Indian traditions and includes more than physical postures. This library introduces common names and variations; it is not an exhaustive list or an individual exercise prescription.
Start gently, breathe comfortably and stop with pain, tingling, dizziness or breathlessness. A body-area tag describes movement focus, not a treatment for pain. Ask a qualified instructor for help learning unfamiliar positions. Injuries, pregnancy, osteoporosis, glaucoma and heart or blood-pressure conditions can require individual adaptations. No pose is essential.
Explore at your own pace
Try 10 poses — read or listen
Choose a pose below to read the instructions or listen. These 10 beginner poses are a starting point—take your time and pause whenever you need.
StandingBeginner · BasicsMountainTadasanaExplore this pose
Illustrated example. Follow the instructions and choose a comfortable range; your position may look different.
Listen to the instructions
Listen before moving. Pause whenever you need more time; this is instruction narration, not a timed class.
What it works on
Practises steadiness and coordination. Builds familiarity with attention and body position.
Explore the movement
Stand with feet comfortably apart, weight spread across each foot. Let arms rest and look ahead. Breathe normally; step out when ready.
Make it work for you
Stand beside a wall, or sit tall with both feet supported.
Take care
Use seated Mountain if standing feels unsteady.
SeatedBeginner · BasicsEasy seatSukhasanaExplore this pose
Illustrated example. Follow the instructions and choose a comfortable range; your position may look different.
Listen to the instructions
Listen before moving. Pause whenever you need more time; this is instruction narration, not a timed class.
What it works on
Builds familiarity with attention and body position. Offers a supported pause.
Explore the movement
Sit on a folded blanket with legs loosely crossed. Let the spine lengthen without stiffening. Rest hands and allow an easy breath.
Make it work for you
Use a chair with feet supported; change which leg is in front.
Take care
Do not press knees down or force a cross-legged seat.
KneelingBeginner · BasicsCatMarjaryasanaExplore this pose
Illustrated example. Follow the instructions and choose a comfortable range; your position may look different.
Listen to the instructions
Listen before moving. Pause whenever you need more time; this is instruction narration, not a timed class.
What it works on
Explores a comfortable range of movement.
Explore the movement
From hands and knees, exhale and gently round the back. Let the head follow comfortably. Inhale back to a neutral spine.
Make it work for you
Do the movement seated, with hands on thighs; pad knees if kneeling.
Take care
Keep the neck neutral with neck discomfort; avoid painful wrist loading.
KneelingBeginner · BasicsCowBitilasanaExplore this pose
Illustrated example. Follow the instructions and choose a comfortable range; your position may look different.
Listen to the instructions
Listen before moving. Pause whenever you need more time; this is instruction narration, not a timed class.
What it works on
Explores a comfortable range of movement.
Explore the movement
From hands and knees, inhale and gently lengthen the chest forward while tipping the pelvis. Exhale back to neutral. Keep the movement small.
Make it work for you
Sit on a chair and gently lift the chest instead.
Take care
Avoid dropping deeply into the lower back or throwing the head back.
KneelingBeginner · BasicsChild’s poseBalasanaExplore this pose
Illustrated example. Follow the instructions and choose a comfortable range; your position may look different.
Listen to the instructions
Listen before moving. Pause whenever you need more time; this is instruction narration, not a timed class.
What it works on
Offers a supported pause. Explores a comfortable range of movement.
Explore the movement
From kneeling, move hips towards heels only as far as comfortable. Rest the torso and forehead on cushions. Return slowly to hands and knees.
Make it work for you
Rest forward onto a table from a chair if kneeling is uncomfortable.
Take care
Skip if knee or hip compression hurts. Leave space for the abdomen; this is not a mandatory resting pose.
StandingBeginner · BasicsChair poseUtkatasana / Fierce poseExplore this pose
Illustrated example. Follow the instructions and choose a comfortable range; your position may look different.
Listen to the instructions
Listen before moving. Pause whenever you need more time; this is instruction narration, not a timed class.
What it works on
Practises muscular effort and control.
Explore the movement
With feet comfortably apart, bend knees and send hips slightly back. Keep feet grounded and chest comfortably lifted. Press through feet to stand.
Make it work for you
Hold a stable chair or use a shallower bend; hands can stay at hips.
Take care
Stop with knee pain. Do not hold the breath or force arms overhead.
StandingBeginner · BasicsTreeVrksasana / VrikshasanaExplore this pose
Supported low Tree variation: toes stay on the floor, with a wall close by.
Listen to the instructions
Listen before moving. Pause whenever you need more time; this is instruction narration, not a timed class.
What it works on
Practises steadiness and coordination.
Explore the movement
Beside a wall, shift weight to one foot. Place the other heel at the ankle with toes on the floor, turning that knee gently out. Return and switch sides.
Make it work for you
Keep a hand on the wall. Only lift the foot higher if steady; place it below or above the knee.
Take care
Never press the foot into the standing knee. Avoid unsupported balancing if you may fall.
SeatedBeginner · BasicsButterfly / bound angleBaddha KonasanaExplore this pose
Illustrated example. Follow the instructions and choose a comfortable range; your position may look different.
Listen to the instructions
Listen before moving. Pause whenever you need more time; this is instruction narration, not a timed class.
What it works on
Explores a comfortable range of movement.
Explore the movement
Sit tall on a cushion, bring soles together and let knees open within a comfortable range. Hold ankles lightly and return legs slowly.
Make it work for you
Support both thighs with cushions or use a chair with knees comfortably apart.
Take care
Do not bounce or push knees down; move feet farther away if hips or knees complain.
ReclinedBeginner · BasicsBridgeSetu Bandha SarvangasanaExplore this pose
Illustrated example. Follow the instructions and choose a comfortable range; your position may look different.
Listen to the instructions
Listen before moving. Pause whenever you need more time; this is instruction narration, not a timed class.
What it works on
Practises muscular effort and control.
Explore the movement
Lie with knees bent and feet grounded. Press feet down and lift hips a little, keeping head still. Lower with control.
Make it work for you
Lift only a few centimetres, or stay with a gentle pelvic tilt.
Take care
Keep weight off the neck and do not turn the head while lifted. Stop if back or neck hurts.
ReclinedBeginner · BasicsResting poseSavasana / Shavasana / Corpse poseExplore this pose
Illustrated example. Follow the instructions and choose a comfortable range; your position may look different.
Listen to the instructions
Listen before moving. Pause whenever you need more time; this is instruction narration, not a timed class.
What it works on
Offers a supported pause. Builds familiarity with attention and body position.
Explore the movement
Lie comfortably with limbs supported and release unnecessary effort. Eyes may stay open. To finish, roll to one side before sitting up.
Make it work for you
Use a cushion under knees, lie on your side, or rest seated in a chair.
Take care
Choose a supported side or seated position if lying flat is unsuitable, including as pregnancy progresses.
Updated September 2026. General movement descriptions are educational. Further reading: YogaEasy pose reference, NHS seated movement options. For traditional pose families, see the Light on Yoga index by Eyal Shifroni. Sanskrit transliteration, named forms and classifications differ between schools. Advanced entries are for teacher-guided learning about a pose, not attempting it from a recording.
Find your starting point
Different styles, different experiences
These descriptions help you read a timetable. They do not mean that every style is offered by Sarka. Check the current yoga schedule for available classes.
Hatha
Often a steadier class exploring individual postures and breathing. Class labels vary; ask about pace and adaptations.
Vinyasa / flow
Links movement and breath. Sequences and intensity vary, so check whether a class welcomes beginners.
Yin
Usually longer, quieter holds near the floor. Stillness can be challenging; avoid forcing a stretch.
Restorative
Props support the body for rest with little effort. Different from seeking a strong stretch.
Slow flow
Fewer or slower transitions than a faster flow class, leaving time to explore each movement.
Ashtanga
Uses established sequences with progressive instruction. Ask about a beginner introduction rather than joining an advanced series.
Iyengar
Emphasises detailed instruction and the use of props to explore alignment. Look for an appropriately qualified teacher.
Chair yoga
Adapts movement to a stable chair, seated or supported standing. Ask which options match your mobility.
Hot yoga
Describes a heated setting, not one fixed sequence. Heat adds exertion; check suitability before joining.
Style references: YogaEasy’s teacher-written style guide, Iyengar Yoga UK and NCCIH safety guidance. Names and teaching approaches vary between traditions.
Group yoga & wellness events
A session shaped around your group
Bring yoga and movement to a corporate event, workplace wellness day, team gathering, wedding, private celebration or a get-together with friends. Sarka can adapt the session to your group, experience levels and setting.
Tell Sarka your preferred date, location, group size and what you have in mind. Format, accessibility needs, availability and price are discussed together before booking.
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