Pose Library
Browse and explore yoga poses for your practice
Found 26 poses
Bird of Paradise
Bird of Paradise is an advanced standing balance pose that incorporates a bind, requiring significant hamstring, hip, and shoulder flexibility, as well as core strength and focus. It strengthens the standing leg and opens the chest.
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.
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.
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.
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.
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.
Flying Crow
Flying Crow is an advanced arm balance that combines the strength of Crow Pose with the hip opening of Pigeon Pose. This challenging pose builds tremendous upper body and core strength while requiring significant hip flexibility and balance.
Flying Warrior
Visvamitrasana, or Flying Warrior Pose, is an expert-level posture integrating an arm balance, side bend, twist, and intense hamstring stretch. It demands and builds exceptional strength, flexibility, balance, and concentration.
Half Bound Lotus Standing Forward Bend
This advanced standing forward bend involves balancing on one leg while the other is in Half Lotus, with a bind around the back. It deeply stretches the standing leg's hamstring, opens the lotus leg's hip, stretches the binding shoulder, and challenges balance.
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.
Handstand
Handstand is an advanced inversion and arm balance that builds significant strength in the shoulders, arms, wrists, and core. It improves balance, proprioception, increases circulation, and can calm the mind and build confidence once proficiency is gained.
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.
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.
Side Crane (Crow)
Side Crane Pose (Parsva Bakasana), or Side Crow, is an advanced twisting arm balance building significant strength in arms, wrists, and core (especially obliques). It improves balance, focus, and offers a deep, detoxifying spinal twist.
Side Plank
Side Plank pose strengthens the arms, wrists, core (especially obliques), and legs. It improves balance, focus, and builds lateral core strength, serving as a foundation for more complex balances and transitions.
Standing Split
Standing Split is an intermediate standing balance and forward fold that intensely stretches the hamstrings of both legs, strengthens the standing leg, improves balance/coordination, and acts as a mild inversion.
Sugarcane
Sugarcane Pose is an intermediate standing balance that evolves from Half Moon Pose. It adds a quadriceps stretch and backbend by catching the lifted foot, opening the hips, chest, and shoulders while challenging balance and coordination.
Super Soldier
Super Soldier Pose is a highly complex and advanced standing balance involving a deep twist, a bind holding the extended leg, and intense stretches. It challenges balance, flexibility (hamstrings, hips, shoulders), strength, and concentration to an extreme degree.
Headstand
Supported Headstand (Salamba Sirsasana) is an advanced inversion considered the 'King of Asanas' in some traditions. It strengthens the arms, shoulders, core, and spine, calms the brain, relieves stress, improves digestion, and stimulates endocrine glands. Requires careful alignment and minimal weight on the head.
Tiger
Tiger Pose, often a balancing pose on all fours with lifted leg/arched back (optional opposite arm extension/bind), strengthens core/back, improves balance/coordination, stretches hip flexors, warms spine.
Tree
Tree Pose is a foundational standing balance pose that builds strength in the legs and ankles, improves concentration and focus, stretches the inner thigh and groin, and promotes a sense of grounding and calm.