Pose Library
Browse and explore yoga poses for your practice
Found 22 poses
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.
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.
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.
Extended Side Angle
Extended Side Angle Pose is a foundational standing pose that strengthens the legs and core, while stretching the side body, groin, chest, and shoulders. It builds stamina and can improve digestion.
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.
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.
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.
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.
Reverse Triangle
Reverse Triangle Pose is a standing side bend that stretches the side body, opens the chest, and gently lengthens the hamstrings. It serves as a counter-pose to Triangle Pose and improves lateral spinal flexibility.
Reverse Warrior
Reverse Warrior Pose is a standing posture that creates a deep side body stretch while maintaining the leg strength of Warrior II. It opens the chest, improves spinal flexibility, and can be an uplifting and expansive pose.
Sphinx
Sphinx Pose is a gentle prone backbend strengthening the spine and stretching chest, abdomen, shoulders. A restorative option for tired backs, milder than Cobra.
Thread the Needle
Thread the Needle Pose is a gentle reclined twist and shoulder stretch performed from Table Top. It releases tension in the upper back, shoulders, and neck, and provides a mild spinal rotation.
Upward-Facing Dog
Upward-Facing Dog is a dynamic backbend/chest opener strengthening spine, arms, wrists; stretching chest, shoulders, abdomen. Improves posture, energizes, key in Sun Salutations.
Wheel
Wheel Pose (Upward Bow) is an advanced deep backbend strengthening arms, legs, abdomen, spine; profoundly stretching chest, lungs, shoulders, hip flexors. Highly energizing.
Wild Thing
Wild Thing is an exuberant backbend/chest opener, often entered from Side Plank/Downward Dog. Stretches front body, opens heart, builds shoulder/arm/core strength, improves balance.