Pose Library
Browse and explore yoga poses for your practice
Found 37 poses
Big Toe
Big Toe Pose is a standing forward fold where the big toes are grasped, deepening the stretch in the hamstrings, calves, hips and spine. It calms the brain, relieves stress, strengthens thighs, and stimulates abdominal organs.
Bound Angle
Bound Angle Pose, or Cobbler's Pose, is a seated hip opener that stretches the inner thighs, groins, and knees. It stimulates abdominal organs, improves circulation, calms the mind, and can soothe menstrual discomfort.
Child's
Child's Pose is a restorative forward fold that gently relaxes the front body while stretching the back torso, hips, thighs, and ankles. It calms the brain, helps relieve stress and fatigue, and can ease back and neck pain when supported.
Downward-Facing Dog
Downward-Facing Dog is a cornerstone yoga pose offering a mild inversion, full-body stretch (especially shoulders, hamstrings, calves), and strengthening for arms and legs. It energizes the body, calms the brain, improves digestion, and relieves fatigue.
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 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 Triangle
Extended Triangle Pose is a foundational standing posture that stretches the hips, groins, hamstrings, calves, shoulders, chest, and spine. It strengthens the legs and core, stimulates abdominal organs, relieves stress, and improves balance.
Firefly
Firefly Pose (Tittibhasana) is an advanced arm balance demanding significant arm, wrist, and core strength, coupled with deep hamstring and groin flexibility. It strengthens the upper body and stretches the entire back line of the legs.
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 Splits
Half Splits Pose provides an effective and accessible stretch for the hamstrings and calves of the front leg, while also gently stretching the hip flexors of the back leg. It is a key preparatory pose for Full Splits (Hanumanasana).
Head-to-Knee Forward Bend
Head-to-Knee Forward Bend is a seated forward fold stretching one leg's hamstring while opening the opposite hip and groin. It calms the brain, relieves mild depression/anxiety, stretches the spine/shoulders, stimulates liver/kidneys, and aids digestion.
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.
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.
Pigeon Prep / Sleeping Swan
Pigeon Pose Prep (Sleeping Swan) is a deep hip-opening forward fold that primarily stretches the external rotators of the front leg's hip (like piriformis and glutes) and the hip flexor of the back leg. It is often used to relieve sciatic discomfort and promote relaxation.
Plough
Plow Pose is an intermediate inversion and forward fold that stretches the shoulders and the entire spine (especially neck and upper back), stimulates abdominal organs and the thyroid gland, calms the brain, reduces stress/fatigue, and stretches hamstrings.
Rabbit
Rabbit Pose provides a deep flexion for the spine, stretching the upper back, neck, and shoulders. Often used as a counter-pose to backbends like Camel, it also offers a mild inversion effect and can relieve tension.
Ragdoll
Ragdoll Pose is a passive standing forward fold where the upper body hangs heavily, releasing tension in the spine, neck, and shoulders. It gently stretches the hamstrings and calves and offers a calming, restorative effect.
Reclining Hand-to-Big-Toe
Reclining Hand-to-Big-Toe Pose (version A, leg up) provides a safe and effective stretch for the hamstrings and calves while maintaining pelvic stability. It can relieve sciatic pain for some and improves digestion.
Revolved Head-to-Knee
Revolved Head-to-Knee Pose is an intermediate seated posture combining a deep side bend, twist, and hamstring stretch. It intensely opens the side waist/rib cage, stretches hamstrings/groins/shoulders, stimulates organs, and relieves fatigue.
Seated Forward Bend
Seated Forward Bend stretches the entire back side of the body, including the spine, shoulders, hamstrings, and calves. It calms the brain, helps relieve stress and mild depression, stimulates abdominal organs, improves digestion, and can soothe headaches and fatigue.
Shoulder-Pressing
Shoulder-Pressing Pose (Bhujapidasana) is an advanced arm balance building arm, wrist, and core strength. It deeply opens hips and stretches the upper back as legs wrap tightly around the upper arms, creating the 'shoulder pressure'.