Full bodyView how-to →Downward Dog
A foundational inversion that lengthens the hamstrings, opens the shoulders, and decompresses the spine. Press the floor away and let your heels reach the ground.
Free • A calm corner of Onyx
Yoga & Mobility
A quiet space to breathe, stretch, and recover. Start with a featured practice, learn the foundational poses, and explore short reads on mindful movement.
Featured Practice
Start here - a gentle guided session
~20 minutes • All levels
A gentle, accessible session to ease into your practice. Follow along at your own pace - modify freely and let the breath lead each movement. This is the perfect starting point whether you're brand new to yoga or returning after time away.
Roll out a mat, dim the lights, and give yourself these twenty minutes. Consistency beats intensity - even a short daily practice will move you further than a long session once a week.
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Onyx PlayerFeatured
Move Gently
Yoga is a conversation with your body, not a performance. Start slow, breathe deep, and let each pose meet you where you are.
Breathe First
Every practice begins with the breath. Long, quiet inhales through the nose - the body follows the breath, not the other way around.
Recover Better
Mobility work between hard sessions helps your joints, tissues, and nervous system return to balance so you can train again tomorrow.
The Practice
Ten poses. A lifetime of practice.
You don't need a hundred postures - you need a handful, practiced with attention. Below are the foundational shapes that most yoga sessions return to. Learn them slowly, feel them deeply, and let them become old friends.
Foundational Poses
The shapes worth knowing
Full bodyView how-to →
Rest • HipsView how-to →Child's Pose
A restorative pose to return to whenever you need a breath. Knees wide, big toes touching, forehead soft on the mat. Breathe into your lower back.
Spine • ChestView how-to →Cobra
A gentle backbend that strengthens the low back and opens the chest. Keep your elbows soft and lift only as high as your body allows without strain.
Spine mobilityView how-to →Cat–Cow
A slow flow linking breath to movement. Inhale, drop the belly and lift the chest; exhale, round the spine. The best warm-up for any session.
Legs • FocusView how-to →Warrior II
A grounding standing pose that builds leg strength, hip mobility, and mental steadiness. Front knee tracks the middle toes, gaze soft over the front hand.
Hip openerView how-to →Pigeon Pose
A deep hip opener that releases tension in the glutes and outer hip. Move in slowly, support the front hip with a folded blanket if needed.
HamstringsView how-to →Seated Forward Fold
A calming forward fold that stretches the entire back line of the body. Lead with the chest, not the head, and let the breath deepen the pose over time.
Glutes • BackView how-to →Bridge Pose
A gentle backbend that strengthens the glutes and hamstrings while opening the front of the hips. Press evenly through both feet and lift with control.
BalanceView how-to →Tree Pose
A single-leg balance that builds ankle stability and mental focus. Fix your gaze on one point and root down through the standing foot.
MeditationView how-to →Easy Seat
A simple cross-legged seat for breathwork and meditation. Sit tall, crown lifted, shoulders soft. Let the breath settle before you begin.
Rest • IntegrationView how-to →Savasana
The final pose of every practice. Lie flat, palms facing up, and let everything soften. This is where the work is absorbed into the body.
Hips • LegsView how-to →Low Lunge
A grounding lunge that opens the hip flexors, lengthens the front body, and builds steady lower-body control. Keep the chest lifted and breathe into the stretch.
Read & Reflect
Short reads for a calmer practice
Morning3 min readA 5-Minute Morning Reset
Three simple movements to wake the spine, open the hips, and set a calmer tone for the day ahead.
Read article →
Recovery4 min readWhy Mobility Beats Stretching
Static stretching has its place, but active mobility trains the joint through its full range - which is what actually shows up in your lifts.
Read article →
Mindset5 min readThe Case for a Slow Practice
In a world of PRs and progressive overload, a slow, breath-led session is one of the most underrated recovery tools you have.
Read article →
Foundations4 min readLearning to Breathe on Purpose
Nasal breathing, diaphragm work, and the box breath - three techniques you can carry into any workout or stressful day.
Read article →Onyx Performance does not own the third-party videos embedded on this page. They are curated for educational and wellness purposes.