Yoga pose library
230 poses with Sanskrit names, step-by-step cues, benefits, common mistakes and cautions — each one linked to studios, teachers and classes you can actually book.
Practise with a purpose
Showing 230 of 230 poses
Advanced Extended Left Hand to Big Toe Pose
Utthita Hasta Pādāṅguṣṭhāsana
A standing one-legged balance that deeply stretches the left hamstring while demanding strong core engagement, hip stability, and calm focus.
Advanced Extended Right Hand to Big Toe Pose
Utthita Hasta Pādāṅguṣṭhāsana
A challenging one-legged balance holding the raised big toe with a fully extended leg to build strength, hip mobility, and laser focus.
Bend to Left Leg
Jānuśīrṣāsana
A grounded seated forward fold that lengthens the left hamstring while gently releasing the spine, right hip, and lower back.
Bend to Left Leg with Rotation
Parivṛtta Jānuśīrṣāsana
A deep seated side bend and spinal twist that stretches the hamstrings, lengthens the intercostals, and opens the chest toward the sky.
Bend to Right Leg
Jānuśīrṣāsana
A grounding seated forward fold that lengthens the right hamstring, releases the low back, and gently calms the nervous system.
Bend to Right Leg with Rotation
Parivṛtta Jānuśīrṣāsana
A seated side bend and spinal twist that deeply stretches the hamstrings, opens the side waist, and expands the chest.
Bikram Triangle Pose (Left)
Utthita Trikoṇāsana, Bikram variation
Bikram Triangle Pose is a deep, lunging lateral posture that strengthens the legs while opening the hips, chest, and spine through precise dual-arm extension.
Bikram Triangle Pose (Right)
Utthita Trikoṇāsana, Bikram variation
Bikram Triangle Pose is a dynamic standing lunge that builds fierce leg strength, opens the hips and chest, and demands full-body integration.
Both Big Toes Pose
Ubhaya Pādāṅguṣṭhāsana
A balancing posture where you hold both big toes and extend the legs upward, cultivating core strength, hamstring flexibility, and mental focus.
Bound Angle Pose
Baddha Koṇāsana
A seated hip opener that draws the soles of the feet together to gently stretch the inner thighs, groin, and lower spine.
Bow Pose
Dhanurāsana
Bow Pose is an energizing prone backbend that opens the chest, stretches the hip flexors, and strengthens the entire back body by kicking into the hands.
Bridge Pose
Setu Bandha Sarvāṅgāsana
A foundational supine backbend that opens the chest, strengthens the posterior chain, and restores spinal mobility.
Bridge Pose on Elbows
Setu Bandha Sarvāṅgāsana
A gentle supine backbend where bent elbows press into the mat, lifting the chest and strengthening the glutes, spine, and legs.
Bridge Pose on Elbows with Head Hanging
Setu Bandha Sarvāṅgāsana
A deep chest-opening bridge variation where the pelvis rests in the hands and the head releases backward to expand the throat and thoracic spine.
Buddhist Stupa Pose
Stūpāsana
Buddhist Stupa Pose is a grounded seated posture that cultivates hip mobility, spinal elongation, and centered meditative focus.
Camel Pose with Palms Set Against Feet
Uṣṭrāsana
A kneeling, heart-opening backbend where the hands press onto the soles or heels, expanding the chest and stretching the entire front body.
Cat Pose
Mārjārāsana
A foundational kneeling posture that rounds the spine into deep flexion to release back tension and awaken core support.
Chair Pose
Utkaṭāsana
A powerful standing posture that bends the knees and hips to build fire, stability, and strength throughout the lower body and core.
Chair Pose on Toes
Utkaṭāsana
A fiery standing balance that lifts the heels in Chair Pose to challenge ankle stability, strengthen the lower body, and build steady focus.
Chair Pose on Toes with Knees Together
Utkaṭāsana
A fiery variation of Chair Pose where you balance high on the balls of your feet with knees zipped together to build intense lower-body strength.
Chair Pose with Straight Arms Forward
Utkaṭāsana
A foundational standing squat that builds lower-body power, stabilizes the core, and eases shoulder strain by extending the arms forward.
Child's Pose
Bālāsana
A gentle kneeling rest pose that opens the hips, lengthens the spine, and calms the nervous system.
Cobra Pose
Bhujaṅgāsana
A gentle prone backbend that opens the chest, strengthens the spine, and improves upper-body posture.
Corpse Pose
Śavāsana
A classic restorative supine resting posture that calms the central nervous system and integrates the physical benefits of your yoga practice.
Cow Face Pose (Left Leg and Right Arm Up)
Gomukhāsana
A deep seated hip opener and shoulder stretch where the left knee stacks over the right while the right elbow points upward and hands bind behind the back.
Cow Face Pose (Right Leg and Left Arm Up)
Gomukhāsana
A deep seated hip and shoulder opener where the knees stack and the hands bind behind the back to stretch the glutes and chest.
Cow Face Pose with Left Hand Up Grab
Gomukhāsana
A deep seated hip opener and shoulder stretch where the legs stack closely and the left elbow points upward to clasp hands behind the back.
Cow Face Pose with Right Hand Up Grab
Gomukhāsana
A deeply opening seated posture that stacks the knees and binds the hands behind the back to stretch the hips, shoulders, and chest.
Cow Pose
Bitilāsana
A gentle kneeling backbend that mobilizes the spine, opens the chest, and coordinates breath with gentle spinal extension.
Crane Pose
Bakāsana
A compact arm balance that elevates the body on straight arms, demanding deep abdominal compression and shoulder stability.
Crane Pose with Head on the Mat
Bakāsana
A grounding inversion and arm balance variation where the crown of the head rests lightly on the mat while knees perch on the upper arms.
Crane Pose with Right Leg Extended Back
Eka Pāda Bakāsana
A powerful one-legged arm balance that demands deep core activation, shoulder stability, and concentrated balance while extending one leg straight back.
Crane Pose, Full Expression
Bakāsana
Crane Pose is an advanced arm balance that develops profound core compression, wrist resilience, and upper-body strength with straight arms.
Crane Pose, Heels Drawn High
Bakāsana
Crane Pose with heels drawn high is an advanced arm balance that builds wrist, shoulder, and deep core strength through intense pelvic compression.
Crocodile Pose
Makarāsana
A grounding prone posture that decompresses the lower spine, encourages diaphragmatic breathing, and soothes the central nervous system.
Dancing Shiva Balance, Left Leg Crossed
Naṭarājāsana, iconographic variant
A graceful standing balance that crosses the left leg across the body to cultivate ankle stability, hip mobility, and focused poise.
Dancing Shiva Balance, Right Leg Crossed
Naṭarājāsana, iconographic variant
A standing balance crossing the right leg across the midline, building single-leg stability, hip mobility, and graceful rotational control.
Diamond Pose
Vajrāsana
A foundational kneeling posture that opens the ankles and quadriceps while cultivating an alert, upright spine for meditation.
Dove Pose from Diamond Pose
Kapotāsana
A deep kneeling backbend where you reach overhead to grasp the feet, intensely stretching the entire front body while strengthening the spine.
Downward-Facing Dog Pose
Adho Mukha Śvānāsana
An inverted V-shape that lengthens the entire back body, stabilizes the shoulder girdle, and restores steady energy.
Downward-Facing Dog Pose with Left Leg Up
Eka Pāda Adho Mukha Śvānāsana
A dynamic three-legged inversion that lengthens the standing hamstring, strengthens the shoulders, and refines core and pelvic stability.
Downward-Facing Dog Pose with Right Leg Up
Adho Mukha Śvānāsana
A dynamic three-legged inversion that lengthens the standing hamstring, strengthens the upper body, and challenges single-leg stability.
Eagle Pose (Left)
Garuḍāsana
A standing balance that combines deep hip and shoulder opening to improve focus, coordination, and lower-body stability.
Eagle Pose (Right)
Garuḍāsana
A standing balance that wraps the limbs to stretch the upper back and outer hips while building ankle strength and unwavering focus.
Ear Pressure Pose
Karṇapīḍāsana
A deep inversion folding the knees beside the ears to lengthen the spine, quiet the sensory organs, and calm the nervous system.
Easy Boat Pose
Nāvāsana
A gentle seated balance that builds core and hip flexor strength while keeping the spine long, steady, and supported.
Easy Bow Pose
Ardha Dhanurāsana
An accessible prone backbend that gently opens the chest, hip flexors, and quadriceps one side at a time.
Easy Camel Pose with Palms Against Back
Uṣṭrāsana
A gentle kneeling backbend where hands support the lower back to safely open the chest, shoulders, and hip flexors.
Easy Crow Pose
Bakāsana
A gentle entry into arm balancing that builds foundational wrist, arm, and core strength while keeping the center of gravity close to the floor.
Easy Forward Bend Pose with Legs Half Bent
Uttānāsana
A gentle standing forward fold with generously bent knees that releases spinal tension and eases tight hamstrings.
Easy Plow Pose
Halāsana
A gentle, supported inversion that releases tension across the entire back body, neck, and shoulders while calming the nervous system.
Easy Pose
Sukhāsana
A foundational cross-legged seated posture that encourages an upright spine, grounds the pelvis, and prepares the mind and body for meditation.
Easy Staff Pose
Daṇḍāsana
Sit tall with legs extended forward to build postural awareness, spinal strength, and core stability in this foundational seated pose.
Easy Supported Shoulderstand
Sālamba Sarvāṅgāsana
A gentle, prop-supported inversion that elevates the pelvis and legs to soothe the nervous system and relieve tired feet.
Easy Supported Shoulderstand with Tilted Legs
Sālamba Sarvāṅgāsana
A gentle, supported inversion that elevates the pelvis and angles the legs to calm the nervous system and relieve tired legs without straining the neck.
Eight Angle Pose
Aṣṭavakrāsana
Eight Angle Pose is an advanced arm balance and lateral twist that builds deep core strength, stabilizes the shoulders, and opens the hips.
Extended Arms and Legs Pose
Utthita Hastapādāsana
A wide-stance standing posture with extended arms that expands the chest, strengthens the legs, and establishes steady spatial awareness.
Extended Left Hand to Big Toe Pose
Utthita Hasta Pādāṅguṣṭhāsana
A powerful standing balance that lengthens the hamstrings, tones the core, and builds unwavering single-leg stability and concentration.
Extended Left Side Angle Pose
Utthita Pārśvakoṇāsana
A dynamic standing posture that grounds through the feet while creating a continuous diagonal line of stretch and power along the entire side body.
Extended Right Hand to Big Toe Pose
Utthita Hasta Pādāṅguṣṭhāsana
A classic standing balance that extends one leg forward while holding the toe, challenging stability, hip mobility, and hamstring flexibility.
Extended Right Side Angle Pose
Utthita Pārśvakoṇāsana
A deep lateral standing stretch that strengthens the legs and core while creating a long line of energy from the back heel to the top fingertips.
Feathered Peacock Pose
Pīñcha Mayūrāsana
A balancing forearm inversion that builds upper-body power, deep core stability, and open shoulders.
Fish Out of Hero Pose
Matsyāsana
A rejuvenating backbend combining Hero Pose legs with an arched chest to deeply stretch the quadriceps, hip flexors, and throat.
Fish Pose in Lotus Pose
Padma Matsyāsana
An advanced backbend combining Lotus legs with an arched thoracic spine to deeply open the chest, throat, and hip joints simultaneously.
Fish Pose with Straight Legs
Matsyāsana
A classic supine backbend that opens the chest, throat, and rib cage while resting weight primarily on the forearms and elbows.
Fish Pose with Straight Legs Up
Matsyāsana variation, Uttāna Pādāsana
A vigorous backbend variation combining a deep chest opening with intense core engagement by lifting straight legs and arms off the floor.
Forward Bend with Hands Against Back
Uttānāsana
A grounding standing forward fold where resting your hands on your lower back supports spinal awareness and a gentle hamstring release.
Four-Limbed Staff Pose
Caturaṅga Daṇḍāsana
A foundational low plank that strengthens the arms, shoulders, wrists, and core while building full-body alignment and stability.
Garland Pose
Mālāsana
A deep yogic squat that opens the hips and groin while stretching the ankles and lower back.
Great Plow Pose
Mahā Halāsana
An advanced inversion that stretches the entire posterior chain and shoulders while demanding deep core control and spinal flexibility.
Greeting Pose
Añjalāsana
A grounded seated posture that cultivates inner focus, steadies the spine, and gently opens the hips and chest.
Half Boat Pose
Ardha Nāvāsana
A low-hovering core strengthener where the lower back roots into the floor while the legs and upper torso balance inches above the mat.
Half Cobra Pose
Ardha Bhujaṅgāsana
A gentle prone backbend that strengthens the spine, opens the chest, and builds foundational back extension without compressing the lower back.
Half Lotus Pose with Left Leg Up
Ardha Padmāsana
A classic seated meditation posture where the left foot rests atop the right thigh, opening the hips while fostering tall, grounded alignment.
Half Lotus Pose with Right Leg Up
Ardha Padmāsana
A classic seated posture where one foot rests in the opposite hip crease to open the hips, lengthen the spine, and support focused meditation.
Half Moon Pose
Ardha Candrāsana
An expansive standing lateral balance that opens the hips and chest while building single-leg stability and core strength.
Half Moon Pose (Left)
Ardha Candrāsana
A lateral standing balance on the left leg that strengthens the outer hips, opens the chest, and sharpens whole-body coordination.
Half Moon Pose (Right)
Ardha Candrāsana
An expansive standing balance that strengthens the legs, opens the hips and chest, and challenges equilibrium while floating one leg parallel to the floor.
Half Moon Pose with Stretch
Ardha Candrāsana
An expansive standing balance that opens the hips and chest while stretching the hamstrings and building single-leg stability.
Half Side Plank Pose on Left Hand
Vasiṣṭhāsana
A supported lateral arm balance where the bottom knee rests on the mat, building accessible shoulder stability, core integration, and balance.
Half Side Plank Pose on Left Hand with Legs Crossed
Vasiṣṭhāsana
A lateral arm balance on the left hand with crossed feet to build shoulder stability, oblique engagement, and balanced core strength.
Half Side Plank Pose on Right Hand
Vasiṣṭhāsana
A grounding lateral balance that strengthens the right shoulder, obliques, and wrists while building foundational core stability with the bottom knee down.
Half Side Plank Pose on Right Hand with Legs Crossed
Vasiṣṭhāsana
A supported side-plank variation on the right hand that builds lateral core stability and shoulder strength using a crossed-leg base.
Half Wheel Pose
Ardha Cakrāsana
A gentle standing backbend that opens the chest, supports the lower back, and counters the effects of prolonged sitting.
Hare Pose
Śaśāṅkāsana
A deep kneeling forward bend that rounds the back, stretches the shoulders, and decompresses the spine while resting lightly on the crown of the head.
Hare Pose with Thighs Forward and Arms Alongside Legs
Śaśāṅkāsana
A kneeling forward bend that brings the crown of the head to the floor with hips elevated, opening the entire back chain of the spine.
Head Down Hero Pose
Adho Mukha Vīrāsana
A grounded kneeling fold that gently lengthens the spine, opens the hips, and calms the nervous system.
Headstand Preparation Pose I
Śīrṣāsana Pūrva-abhyāsa I
A foundational inversion drill that builds the shoulder stability, core strength, and spinal alignment necessary for full Supported Headstand.
Headstand Preparation Pose II
Śīrṣāsana Siddhi II
A powerful inverted prep that builds the foundational core and shoulder stability required for full, safe elevation into Headstand.
Hero Pose with Cow-Face Arms, Left Arm Up
Vīrāsana with Gomukhāsana arms
A grounded kneeling posture paired with an asymmetric shoulder bind to open the chest, stretch the triceps, and lengthen thighs and ankles.
Hero Pose with Cow-Face Arms, Right Arm Up
Vīrāsana with Gomukhāsana arms
A grounded kneeling posture that opens the shoulders, chest, and thighs while encouraging tall spinal alignment and deep pelvic grounding.
Hero Pose with Hands on Thighs
Vīrāsana
A classic seated kneeling posture that opens the thighs, ankles, and feet while promoting upright posture and mental stillness.
High Boat Pose
Paripūrṇa Nāvāsana
A balanced seated V-shape that deeply strengthens the core, hip flexors, and spinal erectors while building steady focus.
Horse Face Pose (Right)
Vātāyanāsana
A demanding balance combining a half-lotus knee drop with eagle arms to deeply open hips and build extraordinary lower-body focus.
Intense Left Stretch Pose
Pārśvottānāsana
A standing forward fold over a straight front leg that deeply opens the hamstrings, squares the hips, and refines balance.
Intense Left Stretch Pose with Hands Behind Back in Namaste
Pārśvottānāsana
A deep standing forward fold with reverse prayer hands that stretches the hamstrings, opens the chest, and tests balance.
Intense Right Stretch Pose
Pārśvottānāsana
A grounding standing forward bend that stretches the hamstrings, lengthens the spine, and tests balance with squared hips.
Intense Right Stretch Pose with Hands Behind Back in Namaste
Pārśvottānāsana
A deep standing forward fold that stretches the hamstrings and opens the chest with reverse prayer hands.
Intense Side Stretch Pose, Left Leg Forward
Pārśvottānāsana
A deep standing forward fold that lengthens the left hamstrings, squares the pelvis, and opens the chest and shoulders.
Intense Side Stretch to Right Leg
Pārśvottānāsana
A deep standing forward fold over the front leg that lengthens the hamstrings, squares the pelvis, and opens the chest and shoulders.
Knee Press Both Legs
Apānāsana
A gentle supine posture where you hug both knees toward your chest to decompress the lower back and soothe the digestive system.
Knees, Chest and Chin Pose
Aṣṭāṅga Namaskāra
An eight-pointed grounding posture that opens the chest, mobilizes the thoracic spine, and builds foundational upper-body strength.
Left Half Bound Lotus Intense Stretch Pose
Ardha Baddha Padmottānāsana
A demanding standing forward fold balancing on one leg while the other leg rests in half lotus with a bound arm behind the back.
Left Leg Wind Freeing Pose
Eka Pāda Pavanamuktāsana
A gentle supine posture where drawing the left knee toward the chest eases lower-back tension and stimulates the descending colon.
Left Toestand
Prapadāsana
A challenging one-legged balance on the ball of the left foot that builds tremendous ankle stability, hip mobility, and laser-sharp mental focus.
Left Triangle Pose
Trikoṇāsana
A foundational standing posture that lengthens the hamstrings, opens the chest, and builds lateral core stability while rooted through straight legs.
Left Twist with Left Leg Bent
Ardha Matsyendrāsana
A classic seated spinal rotation that restores thoracic mobility, stretches the outer hips, and tones the deep abdominal wall.
Left Waist Rotation Pose
Kaṭicakrāsana
A standing dynamic twist that frees the thoracic spine, tones the waist, and enhances spinal mobility through a rotation to the left.
Lion Pose
Siṃhāsana
A kneeling posture paired with a powerful, vocal exhalation and wide gaze that releases facial tension and clears stagnant emotional energy.
Locust Pose
Śalabhāsana
A prone backbend that strengthens the entire posterior chain, opening the chest and improving postural awareness.
Locust Pose with Left Leg Up
Eka Pāda Śalabhāsana
A gentle prone backbend that strengthens the posterior chain and stabilizes the pelvis by lifting the left leg while keeping the hips grounded.
Locust Pose with Right Leg Up
Śalabhāsana
A prone backbend that strengthens the back, glutes, and hamstrings by lifting the chest and right leg while keeping hips square.
Lord of the Dance Pose (Left)
Naṭarājāsana
An expressive standing backbend balancing on the left leg that opens the chest and hip flexors while cultivating full-body balance and poise.
Lord of the Dance Pose (Right)
Naṭarājāsana
A dynamic balance and backbend that opens the chest, shoulders, and hip flexors while building stability in the standing leg.
Lotus in Shoulderstand (Advanced)
Ūrdhva Padmāsana
An advanced inversion combining a classic shoulderstand with full lotus legs, demanding deep hip mobility, core control, and steady balance.
Lotus Pose
Padmāsana
A classic seated meditation posture that opens the hips, aligns the spine, and anchors attention for focused breathwork.
Low Boat Pose
Ardha Nāvāsana
A fiery core-strengthening posture where you balance on the sacrum with low-hovering legs and shoulders to ignite deep abdominal power.
Low Lunge with Left Leg Forward
Añjaneyāsana
A kneeling crescent lunge with the left foot forward that stretches the right hip flexors while building stability and opening the chest.
Low Lunge with Left Leg Straight
Añjaneyāsana
A dynamic lunge with the left leg extended straight back to deeply stretch the hip flexors while building stability and focus.
Low Lunge with Right Leg Forward
Añjaneyāsana
A grounded kneeling lunge that opens the front hip flexors, stabilizes the pelvis, and gently lifts the spine.
Low Lunge with Upward Stretch (Left Leg Forward)
Añjaneyāsana
An expansive kneeling backbend with the left leg forward that lengthens the right hip flexor and opens the chest.
Low Lunge with Upward Stretch (Right Leg Forward)
Añjaneyāsana
A deep kneeling backbend that opens the left hip flexor, stretches the torso, and lifts the chest upward with the right foot grounded.
Lying Diamond Pose
Supta Vajrāsana
A restorative supine posture that deeply stretches the quadriceps, opens the chest, and relieves tension across the front of the hips and abdomen.
Lying Hero Pose
Supta Vīrāsana
A deep supine stretch that opens the quadriceps, hip flexors, and abdomen while resting the spine back from a seated kneeling base.
Monkey King Pose with Rotation to Left Leg, Hands Up
Hanumanāsana
A demanding split variation that challenges deep hip mobility, core balance, and spinal rotation as the torso turns toward the extended front leg.
Monkey King Pose with Rotation to Right Leg, Hands Up
Hanumanāsana
A full front split with a spinal twist toward the front leg and arms overhead, challenging balance, core control, and profound hip mobility.
Mountain Pose
Tāḍāsana
A foundational standing posture that establishes balanced alignment, steady grounding, and full-body awareness from the feet to the crown.
Mountain Pose with Upward Stretch
Tāḍāsana
A foundational standing posture where you root through the feet and extend the arms overhead to lengthen the entire body.
One Leg Bridge Pose (Left)
Setu Bandhāsana
Lift one leg skyward from a classic bridge to strengthen the glutes, challenge core stability, and open the front body.
Perfect Pose
Siddhāsana
A grounding seated posture that aligns the spine, opens the hips, and anchors the body for pranayama and deep meditation.
Pigeon Pose
Eka Pāda Rājākapotāsana
An intermediate backbend and hip opener that releases the hip flexors and glutes while expanding the chest and spine.
Pigeon Pose on Left Foot, Head Up
Eka Pāda Rājakapotāsana, preparation
An upright hip opener and backbend that stretches the glutes and hip flexors while lifting the chest to expand posture and mobility.
Pigeon Pose on Right Foot, Head Up
Eka Pāda Rājakapotāsana, preparation
An upright hip-opener and gentle backbend that stretches the hip flexors, releases the outer hip, and expands the chest.
Pigeon Pose with Head Down on Left Foot
Eka Pāda Rājakapotāsana
A deep forward-folding hip opener where the forehead rests on the front foot to release tension across the glutes, outer hips, and lower back.
Pigeon Pose with One Hand Left Leg Grab
Eka Pāda Rājakapotāsana
An intermediate backbend that opens the hips and chest while deeply stretching the quadriceps through a single-hand bind.
Plank Pose
Phalakāsana
A foundational full-body strength posture that stabilizes the core, tones the arms, and builds stamina for more complex arm balances.
Plow Pose
Halāsana
A classic inversion where the legs reach overhead to the floor, releasing spinal tension while deeply calming the nervous system.
Plow Pose with Hands Under Head
Halāsana
A calming inversion where the legs reach overhead to the floor while the hands cradle the back of the head to open the spine, neck, and shoulders.
Reclining Bound Angle Pose
Supta Baddha Koṇāsana
A classic restorative supine posture that gently opens the inner hips, groin, and chest while calming the nervous system.
Reclining Crocodile Twist, Left Side
Jaṭhara Parivartanāsana variant
A deep supine twist to the left that rinses the spine, stretches the outer right hip and chest, and tones the core.
Reclining Crocodile Twist, Right Side
Jaṭhara Parivartanāsana variant
A deep supine twist where legs sweep across to the left, opening the chest and releasing tension through the spine and outer hips.
Reverse Corpse Pose
Adho Mukha Śavāsana
A grounding prone resting posture that relaxes the spine, releases the shoulders, and fosters deep abdominal breathing.
Revolved Side Angle Pose with Rotation to Left Leg
Parivṛtta Pārśvakoṇāsana
A deep standing twist that strengthens the legs while rotating the spine across the front left thigh to enhance balance and mobility.
Revolved Side Angle Pose with Rotation to Right Leg
Parivṛtta Pārśvakoṇāsana
A challenging standing twist that combines a deep lunge with spinal rotation to build lower-body stability, core control, and spinal mobility.
Revolved Triangle Pose with Left Arm Behind Right Foot
Parivṛtta Trikoṇāsana
A grounded standing twist that lengthens the hamstrings, challenges balance, and opens the chest by placing the opposite hand outside the front foot.
Revolved Triangle Pose with Right Arm Behind Left Foot
Parivṛtta Trikoṇāsana
A grounded standing twist that lengthens the hamstrings, tones the core, and promotes spinal mobility across both planes of movement.
Right Bend
Pārśvāsana
A simple standing lateral stretch that opens the side body, lengthens the intercostals, and improves spinal mobility.
Right Half Bound Lotus Intense Stretch Pose
Ardha Baddha Padmottānāsana
A deep standing forward fold combining a hip-opening half-lotus bind with hamstring stretching and intense single-leg balancing.
Right Leg Wind Freeing Pose
Eka Pāda Pavanamuktāsana
A gentle supine posture that compresses the right hip and abdomen to soothe digestion and release tension in the lower back.
Right Triangle Pose
Trikoṇāsana
A foundational standing lateral bend that lengthens the hamstrings, opens the hips and chest, and develops grounded stability.
Right Twist with Right Leg Bent
Ardha Matsyendrāsana
A seated spinal twist with the right leg crossed over, designed to restore spinal mobility, open the outer hips, and rinse out deep back tension.
Right Waist Rotation Pose
Kaṭicakrāsana
A standing spinal twist that wrings out tension along the torso, unlocks thoracic mobility, and gently stimulates the abdominal organs.
Roller Pose
Lolāsana
A powerful arm balance where the body curls tightly into a ball and lifts off the floor through deep core compression and shoulder protraction.
Rotated Warrior Pose on Left Foot
Parivṛtta Vīrabhadrāsana
A standing lunge twist rooted through the left foot that builds leg strength, challenges balance, and increases thoracic spinal mobility.
Rotated Warrior Pose on Right Foot
Parivṛtta Vīrabhadrāsana
Rotated Warrior on the right foot challenges balance and core control while wringing out the spine and strengthening the lower body.
Rotation Pose with Legs to the Left
Jāṭhara Parivartanāsana
A gentle reclined twist where both legs drape to the left, releasing tension across the spine, lower back, and hips.
Rotation Pose with Legs to the Right
Jāṭhara Parivartanāsana
A gentle supine twist that releases tension across the lower back, massages abdominal organs, and restores spinal mobility.
Sage Twist (Left)
Bharadvājāsana
A grounded seated twist that gently rotates the spine, opens the chest, and stretches the outer hips with both feet swept to the side.
Sage Twist (Right)
Bharadvājāsana
A seated spinal rotation with legs swept to the side that mobilizes the thoracic spine while gently releasing tension across the hips, back, and shoulders.
Scale Pose in Lotus Variation
Tolāsana
An advanced arm balance lifting a seated Lotus posture off the ground to cultivate powerful core compression and upper-body strength.
Seated Forward Bend
Paścimottānāsana
A foundational seated fold that lengthens the entire back body, soothing the nervous system while deeply stretching the hamstrings and spine.
Seated Pose with Legs Wide Apart, Back Straight
Upaviṣṭha Koṇāsana
Upright seated wide-angle pose actively stretches the inner thighs and hamstrings while building postural strength along the entire spine.
Side Plank on Left Arm with Side Bend
Vasiṣṭhāsana variation
A demanding lateral arm balance that arches the body into a buoyant crescent, strengthening the shoulder and obliques while opening the ribcage.
Side Plank on Right Arm with Side Bend
Vasiṣṭhāsana variation
A dynamic arm balance and lateral stretch that arches the ribcage skyward while balancing on the right hand and outer foot.
Side Plank Pose on Left Hand with Legs Together
Vasiṣṭhāsana
A lateral arm balance that builds wrist, shoulder, and deep core strength while stacking the body along a single diagonal line.
Side Plank Pose on Right Hand with Legs Together
Vasiṣṭhāsana
A lateral arm balance that builds powerful oblique, shoulder, and wrist strength while challenging full-body stability.
Side Plank Pose with Left Hand Grab
Vasiṣṭhāsana
An invigorating arm balance where one arm supports a side plank while the top hand catches and extends the top leg skyward.
Side Plank Pose with Left Leg Up
Vasiṣṭhāsana
A challenging side plank variation that elevates the top left leg to build lateral core strength, shoulder stability, and balance.
Side Plank Pose with Right Hand Grab
Vasiṣṭhāsana
An expansive arm balance that strengthens the lateral core and shoulders while opening the hamstrings through a single-arm side plank with a big-toe hold.
Side Plank Pose with Right Leg Up
Vasiṣṭhāsana
A fiery lateral arm balance that elevates the top leg to challenge core stability, shoulder strength, and outer hip control.
Side Plank with Overhead Arc, Right Arm Down
Vasiṣṭhāsana variation
An energizing lateral arm balance that builds shoulder and core stability while opening the side body through an expressive overhead arm arc.
Simple Peacock Pose
Mayūrāsana
A demanding arm balance where the horizontal body hovers above the floor, supported entirely on the wrists and elbows pressed into the abdomen.
Sitting Left Twist
Ardha Matsyendrāsana
A classic seated spinal twist that rotates the torso to the left, restoring mobility to the spine while stretching the outer hips and chest.
Sitting Right Twist
Ardha Matsyendrāsana
A classic seated spinal twist that deeply rotates the torso, opens the chest, and stretches the hips and outer glutes.
Spinal Bend Pose with Legs to the Left
Jāṭhara Parivartanāsana
A restorative supine twist where both legs release to the left to ease spinal tension, open the chest, and soothe the nervous system.
Spinal Bend Pose with Legs to the Right
Jāṭhara Parivartanāsana
A gentle supine twist that releases lower back tension, opens the chest, and improves spinal mobility as the legs lower softly to the right side.
Staff Pose with Left Leg Up
Daṇḍāsana
A seated core and hip flexor strengthener where one leg elevates from classic Staff Pose while maintaining a tall, unsupported spine.
Staff Pose with Right Leg Up
Daṇḍāsana
A seated posture that strengthens the hip flexors, quads, and deep core by lifting one extended leg from a firm upright base.
Standing Bend to Left Leg
Pārśvottānāsana
A deep standing forward fold over the front left leg that stretches the hamstrings, lengthens the spine, and refines pelvic alignment.
Standing Forward Bend
Uttānāsana
A foundational standing forward fold that lengthens the entire back line of the body and invites quiet, grounded presence.
Standing Forward Bend with Hands on the Floor
Uttānāsana
A foundational standing fold that deeply stretches the hamstrings, calves, and spine while calming the nervous system.
Standing Half Forward Bend
Ardha Uttānāsana
A standing extension that lengthens the spine, activates the back body, and stretches the hamstrings while preparing for transitions.
Standing Half Forward Bend with Blocks
Ardha Uttānāsana
A supported standing forward bend that lengthens the spine and hamstrings while using blocks to keep the back flat and chest open.
Standing Lord of Dance Pose with Right Foot Near the Head
Naṭarājāsana
An advanced standing balance and deep backbend that opens the chest, hip flexors, and shoulders while drawing the lifted foot toward the crown.
Standing Split - Forward Stretch with Left Leg Up
Ūrdhva Prasārita Eka Pādāsana
An intense one-legged standing forward fold that deeply stretches the hamstrings while challenging balance and lower-body stability.
Supported Headstand
Sālamba Śīrṣāsana
A classic inversion where the body balances vertically on a forearm tripod, building deep core stability and upper-body strength.
Supported Headstand with Feet Together
Sālamba Śīrṣāsana
A foundational inversion that stacks the body over a secure forearm tripod to build deep core stability and calm the mind.
Supported Headstand with Legs Parallel to Floor
Ūrdhva Daṇḍāsana, Sālamba Śīrṣāsana stage
An advanced headstand variation where the legs lower to a horizontal plane, demanding tremendous core control and shoulder stability.
Supported Plow Pose
Sālamba Halāsana
A deep inversion where hands support the back as the feet rest overhead, stretching the spine and calming the nervous system.
Supported Shoulderstand
Sālamba Sarvāṅgāsana
A classic inversion where the body rests vertically on the shoulders, cultivating mental calm and upper-body strength.
Supported Shoulderstand with Left Leg Lowered Behind the Head
Eka Pāda Sarvāṅgāsana
An advanced asymmetrical inversion where one leg lowers to the floor behind the head while the other stays reaching vertically, challenging balance and focus.
Supported Shoulderstand with Right Leg Lowered Behind the Head
Eka Pāda Sarvāṅgāsana
A challenging inversion where one leg lowers toward the floor overhead from Shoulderstand, opening the hamstrings while challenging core balance.
Table Pose
Bhārmanāsana
Table Pose is a foundational all-fours posture that stabilizes the spine, engages the deep core, and builds shoulder strength.
Tortoise Pose
Kūrmāsana
A deep seated forward fold where your arms slide beneath your knees, opening the hips and drawing the senses inward.
Tree Pose on Left Foot
Vṛkṣāsana
A foundational standing balance that roots through the left foot to strengthen the leg, open the hips, and cultivate calm concentration.
Tree Pose on Right Foot
Vṛkṣāsana
Tree Pose on the right foot is a classic standing balance that strengthens the standing leg, opens the left hip, and builds steady focus.
Tree Pose with Hands in Namaste Extended Forward (Left Support)
Vṛkṣāsana
Balance steadily on the left leg while extending prayer hands forward to build deep core stability and lower-body strength.
Tree Pose with Hands in Namaste Extended Forward (Right Support)
Vṛkṣāsana
A standing balance on the right leg with prayer hands reaching forward, challenging stability, shoulder endurance, and core control.
Tree Pose with Left Foot in Half Lotus
Ardha Padma Vṛkṣāsana
A standing single-leg balance where one foot rests in half lotus along the opposite hip crease, opening the hip and steadying focus.
Tree Pose with Right Foot in Half Lotus
Ardha Padma Vṛkṣāsana
A standing balance combining single-leg stability with deep hip opening, rooting through the standing leg while holding the opposite foot in half lotus.
Two Arm Left Bend
Pārśvāsana
A deep standing lateral bend that lengthens the right side body while building balance, spinal mobility, and postural control.
Two Arm Right Bend
Pārśvāsana
A standing lateral bend with both arms extended overhead, lengthening the side body while challenging core stability and balance.
Unsupported Shoulderstand
Nirālamba Sarvāṅgāsana
An advanced inversion that challenges balance, core, and spinal stability by lifting the entire body vertically without hand support.
Unsupported Shoulderstand with Hands Behind Back
Nirālamba Sarvāṅgāsana
An advanced inversion where you balance on your shoulders without hand support, challenging deep core stability, neck safety, and spatial awareness.
Upward Bow Pose
Ūrdhva Dhanurāsana
A full-body backbend that lifts the chest and hips skyward to build spinal extension, shoulder mobility, and invigorating energy.
Upward Bow Pose - Easy Variation
Ūrdhva Dhanurāsana
A gentle, supported backbend that opens the chest, shoulders, and hips while building foundational strength for full Wheel Pose.
Upward Bow Pose with Straight Legs
Ūrdhva Dhanurāsana
A deep backbend variation that straightens the legs to shift extension into the upper spine, opening the chest and shoulders fully.
Upward Extended Feet Pose
Ūrdhva Prasārita Pādāsana
A classic supine core-strengthener where you raise and lower straight legs to develop deep abdominal control and stabilize the lower back.
Upward Extended Feet Pose with Support
Ūrdhva Prasārita Pādāsana
A supported supine posture that tones the abdominal wall and stabilizes the pelvis while protecting the lumbar spine with props.
Upward Facing Intense Stretch
Ūrdhva Mukha Paścimottānāsana
A seated balance that folds the legs upright against the torso, demanding deep hamstring flexibility and focused core integration.
Upward Lotus Pose
Ūrdhva Padmāsana
An inverted variation of Shoulderstand with legs bound in Lotus, cultivating intense balance, deep hip opening, and mental clarity.
Upward Plank Pose
Pūrvottānāsana
An invigorating reverse plank that opens the chest and shoulders while strengthening the wrists, glutes, and posterior chain.
Upward Plank Pose with Left Leg Up
Pūrvottānāsana
A challenging reverse plank variation that strengthens the posterior chain and shoulders while opening the chest and testing single-leg balance.
Upward Plank Pose with Right Leg Up
Pūrvottānāsana
A powerful reverse plank variation that lifts one leg to challenge core stability, strengthen the posterior chain, and open the chest.
Upward Table Pose
Ardha Pūrvottānāsana
A gentle symmetrical backbend that opens the chest, shoulders, and hips while strengthening the glutes, hamstrings, and wrists.
Upward-Facing Dog Pose
Ūrdhva Mukha Śvānāsana
A powerful prone backbend that opens the chest, strengthens the arms and spine, and lifts the entire lower body clear off the mat.
Warrior Pose on Half-Bent Left Leg
Vīrabhadrāsana I
A grounded standing lunge with arms raised high, building lower-body stability, hip flexibility, and focused whole-body strength.
Warrior Pose on Left Foot
Vīrabhadrāsana III
A powerful standing balance where the torso and lifted right leg form a horizontal line over a stable left leg.
Warrior Pose on Right Foot
Vīrabhadrāsana III
A powerful standing balance where you hinge on the right leg to form a horizontal T-shape, building full-body stability, strength, and focus.
Warrior Pose with Left Leg Bent
Vīrabhadrāsana I
A grounded standing posture with the left knee bent forward, building lower-body stability, opening the right hip, and focusing the mind.
Warrior Pose with Left Leg Forward, Right Leg Straight
Vīrabhadrāsana II
A powerful standing posture that builds lower-body endurance, opens the hips and chest, and cultivates grounded focus.
Warrior Pose with Right Leg Bent
Vīrabhadrāsana I
A grounding standing posture that builds lower-body power while opening the chest and lengthening the hip flexors.
Warrior Pose with Right Leg Forward, Left Leg Straight
Vīrabhadrāsana II
A powerful standing posture that builds lower-body stamina, opens the hips and chest, and fosters focused concentration.
Wide Legged Forward Bend
Prasārita Pādottānāsana
A grounded, wide-stance forward fold that lengthens the hamstrings, opens inner thighs, and gently calms the nervous system.
Wide-Angle Seated Forward Bend
Upaviṣṭa Koṇāsana
A grounded seated forward fold with legs spread wide that deeply stretches the hamstrings, inner groins, and spine while calming the nervous system.
Wide-Legged Forward Bend with Feet Grab
Prasārita Pādottānāsana
A wide-stance standing fold where you clasp the feet to lengthen the spine, deepen the hamstring stretch, and calm the nervous system.
Wide-Legged Forward Bend with Hands in Namaste
Prasārita Pādottānāsana
A wide-stance standing forward fold with hands in reverse prayer behind the back, deeply opening the chest, shoulders, hamstrings, and wrists.
Wide-Legged Forward Bend with Hands Lock
Prasārita Pādottānāsana
A grounding standing forward fold where interlaced hands stretch overhead to open the chest, shoulders, and hamstrings simultaneously.
Wide-Legged Forward Bend with Hands on Hips
Prasārita Pādottānāsana
A grounding standing inversion that opens the hamstrings and inner thighs while building back strength and stability through the core.
Wrist Grab Left Bend
Pārśvāsana
A standing side bend where you clasp the right wrist overhead to lengthen the entire right lateral line while arcing gracefully to the left.