Pose Library
Browse and explore yoga poses for your practice
Found 34 poses
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.
Bridge
Bridge Pose is a beginner-friendly backbend that stretches the chest, neck, and spine, while strengthening the glutes, hamstrings, and back muscles. It can calm the brain, alleviate stress, and improve digestion.
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.
Cat
Cat Pose, typically paired with Cow Pose, involves rounding the spine towards the ceiling for spinal flexion. It gently massages and stretches the back muscles, relieves stress, improves posture, and increases coordination.
Cat-Cow Stretch
Cat-Cow Stretch is a gentle, flowing movement between two poses that warms the spine and improves flexibility. This dynamic sequence massages the spine, relieves back tension, improves posture, and connects breath with movement. It's an essential warm-up in most yoga practices.
Chinstand
An advanced pose combining an arm balance and a deep backbend, Chinstand builds significant strength in the arms, shoulders, chest, and back, enhances balance, fully opens the front body, and provides an energizing effect.
Cobra
Cobra Pose is a foundational prone backbend strengthening the spine, stretching the chest, abdomen, and shoulders, and toning the buttocks. It helps relieve stress, opens the heart and lungs, and is often part of Sun Salutations.
Cow
Cow Pose involves arching the spine (spinal extension) while on hands and knees, dropping the belly, lifting the chest and tailbone. It stretches the front torso and neck, massages the spine, and is typically paired with Cat Pose for warming up.
Crescent
Crescent Lunge is a standing pose that strengthens the legs, glutes, and core, while stretching the hip flexors and groins of the back leg. It improves balance, concentration, opens the chest/shoulders (with arms lifted), and builds stamina.
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.
Extended Puppy
Extended Puppy Pose (Melting Heart) offers a deep shoulder, chest, and upper back stretch with a mild spinal extension. It calms the mind, relieves stress, and prepares the body for deeper backbends or inversions.
Fish
Fish Pose is a reclined backbend opening the chest, throat, and shoulders, stretching the front neck and abdomen, and strengthening upper back muscles. It often counters Shoulderstand and can relieve fatigue.
Forearm Wheel
Forearm Wheel Pose (Inverted Staff) is an advanced deep backbend and inversion. It profoundly opens chest/shoulders, strengthens arms, legs, back, improves spinal flexibility, and stimulates the nervous system.
Frog
Frog Pose is an advanced prone backbend providing an intense quadriceps, hip flexor, and ankle stretch. It opens the chest/shoulders, strengthens back muscles, and stimulates abdominal organs.
Pigeon
Kapotasana (full Pigeon) is an expert-level symmetrical deep backbend from kneeling. It profoundly opens the entire front body, maximizes spinal flexibility/strength, opens chest/shoulders deeply, and stimulates nervous/endocrine systems.
High Lunge
High Lunge strengthens the legs, glutes, and core, stretches the hip flexors and groins (back leg), improves balance, opens chest/shoulders (arms lifted), and builds stamina. Similar to Crescent Lunge.
King Pigeon
One-Legged King Pigeon Pose deeply opens hips (external rotation front leg, extension back leg) and chest, creating a significant backbend. It stretches thighs, groins, psoas, abdomen, chest, shoulders, neck, improving spinal flexibility.
Knees-Chest-Chin
Knees-Chest-Chin Pose is a traditional transitional posture in some Sun Salutation variations. It involves eight points of contact with the floor, creating a gentle backbend and strengthening the arms and chest.
Locust
Locust Pose is a beginner-friendly prone backbend strengthening the entire back body (spine, glutes, legs, arms). It improves posture, stimulates abdominal organs, and relieves stress.
Low Lunge
Low Lunge provides a deep stretch for the hip flexors and quadriceps of the back leg, while gently opening the chest and shoulders (if arms lifted). It improves balance slightly and releases hip tension.
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.
Reclining Hero
Reclining Hero Pose offers an intense stretch for the quadriceps, hip flexors (psoas), ankles, and knees. It improves digestion, relieves tired legs, and can be a mild to deep backbend depending on the level of recline.
Reverse Plank
Reverse Plank Pose (Upward Plank) strengthens the arms, wrists, legs, glutes, and back, while stretching the front shoulders, chest, and ankles. It effectively opens the entire front body and counters forward bending.
Reverse Table Top
Reverse Table Top Pose strengthens the arms, wrists, glutes, and hamstrings, while opening the chest, shoulders, and front of the hips. It's a gentler alternative to Reverse Plank.