Pose Library
Browse and explore yoga poses for your practice
Found 45 poses
Boat
Boat Pose is a seated posture that significantly strengthens the core (abdomen, back) and hip flexors. It improves balance, digestion, builds focus and stamina, and can help relieve stress.
Bound Extended Side Angle
Bound Extended Side Angle Pose deepens the stretch of Extended Side Angle by adding a bind behind the back. This intensely opens the shoulders and chest, stretches the hips and groins, strengthens the legs, and improves stamina.
Bow
Bow Pose is an intermediate prone backbend that deeply stretches the entire front of the body, including the chest, abdomen, hip flexors, and quadriceps, while strengthening the back muscles, improving spinal flexibility, and stimulating abdominal organs. It is an energizing pose.
Camel
Camel Pose is an intermediate deep backbend performed from a kneeling position that stretches the entire front body—hip flexors, abdomen, chest, shoulders, and throat. It improves spinal flexibility, strengthens back muscles, opens the shoulders and chest, and enhances posture.
Balancing Table
Balancing Table (Bird Dog) is a foundational core strengthening pose that improves balance, coordination, and stability. It strengthens the core, back, and glutes while teaching proper spinal alignment and opposite limb coordination.
Cow Face
Cow Face Pose deeply stretches the hips (especially outer hips/glutes), ankles, thighs, shoulders, armpits, triceps, and chest. It improves posture and requires coordinating stacked knees with bound arms behind the back.
Crane
Crane Pose is an intermediate arm balance that builds arm, wrist, and core strength, improves balance and focus, and can open the groins slightly. It differs from Crow by having straighter arms and higher hips.
Crow
Crow Pose (Kakasana) is a foundational arm balance that strengthens the arms, wrists, and core, tones abdominal organs, and significantly improves balance and concentration. In Kakasana, the elbows are typically more bent and knees rest on the triceps.
Dancer's
Dancer's Pose is an elegant standing balance combining a backbend and quadriceps stretch. It enhances balance, focus, stretches shoulders, chest, thighs, and abdomen, strengthens the standing leg, and cultivates grace.
Dolphin
Dolphin Pose strengthens the shoulders, arms, and core while stretching the shoulders, hamstrings, and calves. It serves as a mild inversion, calms the brain, relieves stress, and is excellent preparation for deeper inversions like Forearm Stand and Headstand.
Eagle
Eagle Pose is an intermediate standing balance that involves wrapping the arms and legs, improving concentration, strengthening ankles and calves, and stretching the shoulders, upper back, and outer hips.
Extended Hand-to-Big-Toe
Extended Hand-to-Big-Toe Pose (version A, leg forward) is an intermediate standing balance that strengthens the legs and ankles, intensely stretches the hamstrings, and improves balance and concentration.
Extended Hand-to-Big-Toe
Extended Hand-to-Big-Toe Pose (version B, leg out to side) is an intermediate standing balance pose that strengthens the standing leg, opens the hips, stretches hamstrings and adductors of the lifted leg, and challenges balance and focus.
Fire Log
Fire Log Pose (Double Pigeon) provides an intense stretch for the outer hips, glutes, and piriformis. It requires significant external hip rotation and can calm the mind when practiced mindfully.
Low Push-Up
Four-Limbed Staff Pose (Chaturanga Dandasana), or Low Push-Up, is a fundamental strength pose crucial in Vinyasa yoga. It develops power and stability in the arms, shoulders, wrists, and core, preparing the body for more advanced postures.
Half Lotus
Half Lotus Pose is an intermediate seated hip-opening posture that prepares the body for Full Lotus. It stretches the hips, knees, and ankles, promotes an upright spine, and is often used for meditation and pranayama.
Half Moon
Half Moon Pose is an intermediate standing balance pose that opens the hips and chest, stretches the groins and hamstrings, strengthens the legs and core, and improves coordination and balance.
Hero
Hero Pose is a seated posture that stretches the thighs, knees, and ankles (tops of feet). It improves digestion, relieves tired legs, enhances posture, and serves as an alternative seat for meditation or pranayama.
Heron
Heron Pose is an intermediate seated posture providing an intense hamstring and calf stretch for the lifted leg. It strengthens the core and quadriceps (lifted leg) and stimulates abdominal organs.
Humble Warrior
Humble Warrior is a standing forward fold typically performed with legs in a Warrior I stance and hands bound behind the back. It stretches the shoulders, chest, and hips, strengthens legs and core, calms the mind, encourages introspection, and releases upper back tension.
Intense Side Stretch
Intense Side Stretch Pose (Pyramid Pose) is a standing forward fold over one leg with both feet grounded. It deeply stretches the hamstrings, calves, hips, and spine, strengthens the legs, stimulates abdominal organs, improves posture/balance, and calms the brain.
Lizard
Lizard Pose is a deep hip opener that intensely stretches the hip flexors, hamstrings (of the front leg), and groins. It can also open the chest and shoulders in some variations and builds strength when active.
Low Lunge with Quad Stretch
This variation of Low Lunge adds an intense quadriceps and hip flexor stretch for the back leg. It also opens the chest and shoulder of the arm reaching back and challenges balance.
Sage's 1
Marichyasana A is an intermediate seated forward fold incorporating a bind around one bent leg. It stretches the shoulders, hamstrings (straight leg), and hips, calms the brain, stimulates abdominal organs, and improves digestion.