Yoga poses for flexibility
A whole-body approach to moving more freely.
This is general guidance, not medical advice. If you are in pain, pregnant or recovering from an injury, work with a qualified teacher and check with your doctor first.
Advanced Extended Left Hand to Big Toe Pose
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
A challenging one-legged balance holding the raised big toe with a fully extended leg to build strength, hip mobility, and laser focus.
Dove Pose from Diamond Pose
A deep kneeling backbend where you reach overhead to grasp the feet, intensely stretching the entire front body while strengthening the spine.
Ear Pressure Pose
A deep inversion folding the knees beside the ears to lengthen the spine, quiet the sensory organs, and calm the nervous system.
Fish Pose in Lotus Pose
An advanced backbend combining Lotus legs with an arched thoracic spine to deeply open the chest, throat, and hip joints simultaneously.
Great Plow Pose
An advanced inversion that stretches the entire posterior chain and shoulders while demanding deep core control and spinal flexibility.
Horse Face Pose (Right)
A demanding balance combining a half-lotus knee drop with eagle arms to deeply open hips and build extraordinary lower-body focus.
Left Half Bound Lotus Intense Stretch Pose
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 Toestand
A challenging one-legged balance on the ball of the left foot that builds tremendous ankle stability, hip mobility, and laser-sharp mental focus.
Lord of the Dance Pose (Left)
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)
A dynamic balance and backbend that opens the chest, shoulders, and hip flexors while building stability in the standing leg.
Lotus in Shoulderstand (Advanced)
An advanced inversion combining a classic shoulderstand with full lotus legs, demanding deep hip mobility, core control, and steady balance.
Monkey King Pose with Rotation to Left Leg, Hands Up
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
A full front split with a spinal twist toward the front leg and arms overhead, challenging balance, core control, and profound hip mobility.
Plow Pose
A classic inversion where the legs reach overhead to the floor, releasing spinal tension while deeply calming the nervous system.
Right Half Bound Lotus Intense Stretch Pose
A deep standing forward fold combining a hip-opening half-lotus bind with hamstring stretching and intense single-leg balancing.
Side Plank on Left Arm with Side Bend
A demanding lateral arm balance that arches the body into a buoyant crescent, strengthening the shoulder and obliques while opening the ribcage.
Standing Lord of Dance Pose with Right Foot Near the Head
An advanced standing balance and deep backbend that opens the chest, hip flexors, and shoulders while drawing the lifted foot toward the crown.
Supported Plow Pose
A deep inversion where hands support the back as the feet rest overhead, stretching the spine and calming the nervous system.
Supported Shoulderstand with Left Leg Lowered Behind the Head
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
A challenging inversion where one leg lowers toward the floor overhead from Shoulderstand, opening the hamstrings while challenging core balance.
Tortoise Pose
A deep seated forward fold where your arms slide beneath your knees, opening the hips and drawing the senses inward.
Upward Bow Pose
A full-body backbend that lifts the chest and hips skyward to build spinal extension, shoulder mobility, and invigorating energy.
Upward Lotus Pose
An inverted variation of Shoulderstand with legs bound in Lotus, cultivating intense balance, deep hip opening, and mental clarity.
Bend to Left Leg
A grounded seated forward fold that lengthens the left hamstring while gently releasing the spine, right hip, and lower back.
Bend to Right Leg
A grounding seated forward fold that lengthens the right hamstring, releases the low back, and gently calms the nervous system.
Bound Angle Pose
A seated hip opener that draws the soles of the feet together to gently stretch the inner thighs, groin, and lower spine.
Cobra Pose
A gentle prone backbend that opens the chest, strengthens the spine, and improves upper-body posture.
Cow Pose
A gentle kneeling backbend that mobilizes the spine, opens the chest, and coordinates breath with gentle spinal extension.
Diamond Pose
A foundational kneeling posture that opens the ankles and quadriceps while cultivating an alert, upright spine for meditation.
Easy Bow Pose
An accessible prone backbend that gently opens the chest, hip flexors, and quadriceps one side at a time.
Easy Plow Pose
A gentle, supported inversion that releases tension across the entire back body, neck, and shoulders while calming the nervous system.
Half Cobra Pose
A gentle prone backbend that strengthens the spine, opens the chest, and builds foundational back extension without compressing the lower back.
Hare Pose
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.
Hero Pose with Hands on Thighs
A classic seated kneeling posture that opens the thighs, ankles, and feet while promoting upright posture and mental stillness.
Lying Diamond Pose
A restorative supine posture that deeply stretches the quadriceps, opens the chest, and relieves tension across the front of the hips and abdomen.
Mountain Pose with Upward Stretch
A foundational standing posture where you root through the feet and extend the arms overhead to lengthen the entire body.
Right Bend
A simple standing lateral stretch that opens the side body, lengthens the intercostals, and improves spinal mobility.
Rotation Pose with Legs to the Left
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
A gentle supine twist that releases tension across the lower back, massages abdominal organs, and restores spinal mobility.
Spinal Bend Pose with Legs to the Right
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.
Standing Bend to Left Leg
A deep standing forward fold over the front left leg that stretches the hamstrings, lengthens the spine, and refines pelvic alignment.
Standing Forward Bend
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
A foundational standing fold that deeply stretches the hamstrings, calves, and spine while calming the nervous system.
Tree Pose with Left Foot in Half Lotus
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
A standing balance combining single-leg stability with deep hip opening, rooting through the standing leg while holding the opposite foot in half lotus.
Upward Bow Pose - Easy Variation
A gentle, supported backbend that opens the chest, shoulders, and hips while building foundational strength for full Wheel Pose.
Bend to Left Leg with Rotation
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 with Rotation
A seated side bend and spinal twist that deeply stretches the hamstrings, opens the side waist, and expands the chest.
Bikram Triangle Pose (Left)
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.
Both Big Toes Pose
A balancing posture where you hold both big toes and extend the legs upward, cultivating core strength, hamstring flexibility, and mental focus.
Bow Pose
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 on Elbows with Head Hanging
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
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
A kneeling, heart-opening backbend where the hands press onto the soles or heels, expanding the chest and stretching the entire front body.
Cow Face Pose (Left Leg and Right Arm Up)
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)
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
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
A deeply opening seated posture that stacks the knees and binds the hands behind the back to stretch the hips, shoulders, and chest.
Dancing Shiva Balance, Left Leg Crossed
A graceful standing balance that crosses the left leg across the body to cultivate ankle stability, hip mobility, and focused poise.
Extended Left Hand to Big Toe Pose
A powerful standing balance that lengthens the hamstrings, tones the core, and builds unwavering single-leg stability and concentration.
Extended Left Side Angle Pose
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
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
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.
Fish Out of Hero Pose
A rejuvenating backbend combining Hero Pose legs with an arched chest to deeply stretch the quadriceps, hip flexors, and throat.
Fish Pose with Straight Legs
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
A vigorous backbend variation combining a deep chest opening with intense core engagement by lifting straight legs and arms off the floor.
Greeting Pose
A grounded seated posture that cultivates inner focus, steadies the spine, and gently opens the hips and chest.
Half Lotus Pose with Left Leg Up
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
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 (Right)
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
An expansive standing balance that opens the hips and chest while stretching the hamstrings and building single-leg stability.
Hare Pose with Thighs Forward and Arms Alongside Legs
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.
Hero Pose with Cow-Face Arms, Left Arm Up
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
A grounded kneeling posture that opens the shoulders, chest, and thighs while encouraging tall spinal alignment and deep pelvic grounding.
Intense Left Stretch Pose with Hands Behind Back in Namaste
A deep standing forward fold with reverse prayer hands that stretches the hamstrings, opens the chest, and tests balance.
Intense Right Stretch Pose
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
A deep standing forward fold that stretches the hamstrings and opens the chest with reverse prayer hands.
Intense Side Stretch Pose, Left Leg Forward
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
A deep standing forward fold over the front leg that lengthens the hamstrings, squares the pelvis, and opens the chest and shoulders.
Knees, Chest and Chin Pose
An eight-pointed grounding posture that opens the chest, mobilizes the thoracic spine, and builds foundational upper-body strength.
Left Triangle Pose
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
A classic seated spinal rotation that restores thoracic mobility, stretches the outer hips, and tones the deep abdominal wall.
Left Waist Rotation Pose
A standing dynamic twist that frees the thoracic spine, tones the waist, and enhances spinal mobility through a rotation to the left.
Lotus Pose
A classic seated meditation posture that opens the hips, aligns the spine, and anchors attention for focused breathwork.
Low Lunge with Left Leg Forward
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 Upward Stretch (Left Leg Forward)
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)
A deep kneeling backbend that opens the left hip flexor, stretches the torso, and lifts the chest upward with the right foot grounded.
Lying Hero Pose
A deep supine stretch that opens the quadriceps, hip flexors, and abdomen while resting the spine back from a seated kneeling base.
Perfect Pose
A grounding seated posture that aligns the spine, opens the hips, and anchors the body for pranayama and deep meditation.
Pigeon Pose
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
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
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
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
An intermediate backbend that opens the hips and chest while deeply stretching the quadriceps through a single-hand bind.
Plow Pose with Hands Under Head
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 Crocodile Twist, Left Side
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
A deep supine twist where legs sweep across to the left, opening the chest and releasing tension through the spine and outer hips.
Revolved Side Angle Pose with Rotation to Left Leg
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
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
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
A grounded standing twist that lengthens the hamstrings, tones the core, and promotes spinal mobility across both planes of movement.
Right Triangle Pose
A foundational standing lateral bend that lengthens the hamstrings, opens the hips and chest, and develops grounded stability.
Right Twist with Right Leg Bent
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
A standing spinal twist that wrings out tension along the torso, unlocks thoracic mobility, and gently stimulates the abdominal organs.
Rotated Warrior Pose on Left Foot
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
Rotated Warrior on the right foot challenges balance and core control while wringing out the spine and strengthening the lower body.
Sage Twist (Left)
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)
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.
Seated Forward Bend
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
Upright seated wide-angle pose actively stretches the inner thighs and hamstrings while building postural strength along the entire spine.
Side Plank Pose with Right Hand Grab
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 with Overhead Arc, Right Arm Down
An energizing lateral arm balance that builds shoulder and core stability while opening the side body through an expressive overhead arm arc.
Sitting Left Twist
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
A classic seated spinal twist that deeply rotates the torso, opens the chest, and stretches the hips and outer glutes.
Standing Half Forward Bend
A standing extension that lengthens the spine, activates the back body, and stretches the hamstrings while preparing for transitions.
Standing Split - Forward Stretch with Left Leg Up
An intense one-legged standing forward fold that deeply stretches the hamstrings while challenging balance and lower-body stability.
Two Arm Left Bend
A deep standing lateral bend that lengthens the right side body while building balance, spinal mobility, and postural control.
Two Arm Right Bend
A standing lateral bend with both arms extended overhead, lengthening the side body while challenging core stability and balance.
Upward Bow Pose with Straight Legs
A deep backbend variation that straightens the legs to shift extension into the upper spine, opening the chest and shoulders fully.
Upward Facing Intense Stretch
A seated balance that folds the legs upright against the torso, demanding deep hamstring flexibility and focused core integration.
Upward-Facing Dog Pose
A powerful prone backbend that opens the chest, strengthens the arms and spine, and lifts the entire lower body clear off the mat.
Wide Legged Forward Bend
A grounded, wide-stance forward fold that lengthens the hamstrings, opens inner thighs, and gently calms the nervous system.
Wide-Angle Seated Forward Bend
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
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
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
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
A grounding standing inversion that opens the hamstrings and inner thighs while building back strength and stability through the core.
Wrist Grab Left Bend
A standing side bend where you clasp the right wrist overhead to lengthen the entire right lateral line while arcing gracefully to the left.