Body is the bow, asana is the arrow, and the soul is the target. -B.K.S. Iyengar

There’s a saying in Purna Yoga, “If you want to be a master, master the basics.” These six poses are some of the core poses of the Purna Yoga canon; one of which (Matsyangasana) was created by Aadil Palkhivala himself. This group of poses represents a balanced variety of pose types that address a variety of body parts, actions and feelings. Spend time practicing these poses so you can master the basics.

Guided Practice

Looking for a specific sequence to guide your practice? Scroll through the images below to find a topic that suits your needs for today. Click through to start practicing!


Created by Aadil Palkhivala

The Hip Opening Series was designed by Aadil Palkhivala to restore and keep full range of motion in the six major actions of the hips: flexion, extension, abduction, adduction, internal rotation and external rotation. Trained directly by Aadil, Letitia Walker has taught students with low-back, hip and/or knee issues to practice this series. It not only alleviates their pain but also brings balance to their hips and keeps them open and moving freely for life.

As you practice this series, seek symmetry between the left and right sides in each pose. This might mean you have to back off on the flexible side or stay longer on the stiff side. Work towards equal flexibility between opposing actions (Flexion/Extension, Abduction/Adduction, Internal/External Rotation) so that you can do each action in a pair equally. It is better to be equally loose or equally tight than tight in one action while loose in its opposite.


Practice mindfully, conscientiously, and with compassion for your body. Work diligently (tapas) towards change and progress while being accepting (santosha) of where your body is today.



Begin practicing the 6 poses of the Hip Opening Series today (start with Flexion below):


Heartfull® Meditation, created by Purna Yoga co-founder, Savitri, offers simple, practical techniques to be used throughout the day to foster inner connection and clarity. Rooted in the teachings of Sri Aurobindo, Heartfull Meditation helps you connect to the spark of the divine within you through dynamic and transformational techniques.

  • Learn the basics of Heartfull Meditation and join a group of long-standing meditators for 30 minutes of guided, dynamic meditation to start your week centered, focused, and connected to your spirit....

  • When we Center the Mental Energy, we are setting the intention that we are more than just our thoughts. Centering keeps us grounded in the present moment, not in the past and the future....

  • Meditation is the art of focusing. In Heartfull Meditation, we use our hands, the breath and our imagination to focus on different parts of our body, to visualize light in the body, and to feel beauti...