第一集《瑜伽墊上解剖書》
山式（基礎）Tadasana
前彎式（基礎）Uttanasana
鱷魚式（基礎）ChaturangaDandasana
上犬式（基礎）UrdhvaMukhaSvanasana
下犬式（基礎）AdhoMukhaSvanasana
跳躍穿越（基礎）JumpingThrough
山式Tadasana
前彎式Uttanasana
樹式Vrksasana
手抓腳趾單腿站立式UtthitaHastaPadangustasana
幻椅式Utkatasana
三角伸展式UtthitaTrikonasana
戰士二式VirabhadrasanaIi
側角伸展式UtthitaParsvakonasana
半月式ArdhaChandrasana
手臂反轉祈禱式Parsvottanasna
戰士一式VirabhadeasanaI
戰士三式VIRABHADRASANAIII
扭轉三角式ParivrttaTrikonasana
扭轉側三角式ParivrttaParsvakonasana
扭轉半月式ParivrttaArdhaChandrasana
三角前彎式PrasaritaPadottanasana
鷹式Garudasana
有支撐的橋式SupportedSetuBandha
雙腳靠牆倒立式ViparitaKarani
第二集《身體前彎及髖關節伸展瑜伽》
簡易坐式（散盤）Sukhasana
束角式BaddhaKonasana
坐角式UpavisthaKonasana
仰卧手抓脚趾伸展式BSuptaPadangusthasanaB
仰卧手抓脚趾屈膝變化式SuptaPadangusthasana,Bent-KneeVersion
仰卧手抓脚趾伸展式ASuptaPadangusthasanaA
仰卧手抓脚趾側轉變化式SuptaPadangusthasana,RevolvingVersion
龜式Kurmasana
門閂式Parighasana
猴神哈努曼式Hanumanasana
蓮花坐式（雙盤）Padmasana
手杖式Dandasana
頭碰膝式JanuSirsasana
坐姿前彎式Paschimottanasana
單腿跪伸展式TriangMukhaikapadaPaschimottanasana
鴛鴦式Krounchasana
坐姿單盤前彎式ArdhaBadhaPadmaPaschimottanasana
船式Navasana
手抓腳趾雙腿向上伸展式UbhayaPadangusthasana
雙腳靠牆倒立式ViparitaKarani
大休息式Savasana
第三集《身體後彎與扭轉瑜伽》
蝗蟲式Salabhasana
上犬式UrdhvaMukhaSvanasana
駱駝式Ustrasana
反向棒式Purvottanasana
弓式Dhanurasana
橋式SetuBandhaSarvangasana
向上弓式（輪式）UrdhvaDhanurasana
反向單腳杖式EkaPadaViparitaDandasana
蠍子式Vrschikasana
單腿鴿王式EkaPadaRajaKapotasana
舞王式Natarajasana
簡易坐姿扭轉式ParsvaSukhasana
聖哲馬利奇式一MarichyasanaI
聖哲馬利奇式三MarichyasanaIII
套索扭轉式Pasasana
反轉頭碰膝式ParivrttaJanuSirsasana
門閂式一ParighasanaI
半魚王式ArdhaMatsyendrasana
仰臥扭轉SupineTwist
輔具扭轉PropTwist
第四集《上肢平衡與倒立瑜伽》
下犬式AdhoMukhaSvanasana
鱷魚式ChaturangaDandasana
側棒式（聖哲婆吒式）Vasisthasana
鶴式Bakasana
單腿鶴式二EkaPadaBakasanaII
螢火蟲式Tittibhasana
肩按式（雙腳交叉雙臂支撐式）Bhujapidasana
八字扭轉式（雙臂支撐側伸展式）Astavakrasana
單腿鶴式一EkaPadaBakasanaI
扭轉鶴式ParsvaBakasana
手倒立AdhoMukhaVrksasana
孔雀起舞式PinchaMayurasana
頭倒立Sirsasana
扭轉頭倒立ParsvaSirsasana
單腿頭倒立EkaPadaSirsasana
支撐肩立式SalambaSarvangasana
單腿支撐肩立式EkaPadaSarvangasana
犁鋤式Halasana
扭轉犁鋤式ParsvaHalasana
嬰兒式Balasana
雙腳靠牆倒立式ViparitaKarani
大休息式Savasana
