Pose Library

Browse and explore yoga poses for your practice

Found 28 poses

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Boat

Boat

Intermediate

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.

SeatedStrength
Bound Angle

Bound Angle

Beginner

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.

SeatedForward FoldsReclined
Child's

Child's

Beginner

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.

Forward FoldsSeatedReclined
Compass

Compass

Advanced

Compass Pose is an advanced seated posture involving a deep hamstring stretch, shoulder opening, and twist. It requires significant flexibility in the hamstrings, hips, and shoulders, opening the side body and chest.

BindsSeatedTwists
Cow Face

Cow Face

Intermediate

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.

SeatedBinds
Eagle Arms

Eagle Arms

Beginner

Eagle Arms is the upper body component of Eagle Pose, focusing on stretching the shoulders, upper back, and between the shoulder blades. This arm position can be practiced seated, standing, or as part of other poses to release tension in the upper body.

StretchesSeated
Easy

Easy

Beginner

Easy Pose is a foundational seated posture for meditation and pranayama. It promotes grounding, stability, strengthens the back (when upright), gently opens the hips, and stretches the knees and ankles.

Seated
Easy Pose Twist

Easy Pose Twist

Beginner

Easy Pose Twist is a gentle seated spinal rotation that improves spinal mobility, massages abdominal organs, aids digestion, and releases tension in the back, shoulders, and neck. It's an accessible twist for most levels.

SeatedTwists
Fire Log

Fire Log

Intermediate

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.

Seated
Half Lord of the Fishes

Half Lord of the Fishes

Beginner

Half Lord of the Fishes Pose is a classic seated spinal twist that increases spinal flexibility, energizes the spine, stretches shoulders, hips, and neck, massages abdominal organs, aids digestion, and can relieve mild backache.

SeatedTwists
Half Lotus

Half Lotus

Intermediate

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.

SeatedHip Opener
Head-to-Knee Forward Bend

Head-to-Knee Forward Bend

Beginner

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.

Forward FoldsSeated
Hero

Hero

Intermediate

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.

Seated
Heron

Heron

Intermediate

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.

SeatedForward Folds
Lotus

Lotus

Advanced

Lotus Pose is an advanced seated posture iconic for meditation, requiring extreme external hip rotation and flexible knees/ankles. It calms the brain, stimulates pelvic organs, stretches ankles/knees, and promotes upright posture.

Seated
Sage's 1

Sage's 1

Intermediate

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.

BindsSeatedForward Folds
Sage's 3

Sage's 3

Intermediate

Marichyasana C is an intermediate seated twist, often incorporating a bind around the bent leg. It stretches the shoulders, hips, and spine, massages abdominal organs, improves digestion, energizes the spine, and can relieve mild backache.

BindsSeatedTwists
Noose

Noose

Advanced

Noose Pose is an advanced squatting twist with a bind. It deeply stretches the shoulders and chest, increases spinal flexibility, massages abdominal organs aiding digestion/detoxification, and strengthens ankles/legs.

BindsTwistsSeated
Pigeon Prep / Sleeping Swan

Pigeon Prep / Sleeping Swan

Intermediate

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.

Hip OpenerForward FoldsSeated
Revolved Head-to-Knee

Revolved Head-to-Knee

Intermediate

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.

SeatedTwistsForward Folds
Seated Forward Bend

Seated Forward Bend

Beginner

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.

Forward FoldsSeated
Splits

Splits

Advanced

Splits Pose (Monkey God Pose) is an advanced seated/floor posture requiring extreme flexibility in the hamstrings (front leg) and hip flexors (back leg). It deeply stretches these areas and the groins, cultivating perseverance.

SeatedForward Folds
Staff

Staff

Beginner

Staff Pose is the foundational seated posture, teaching spinal alignment and engaging core/legs. It strengthens back muscles, improves posture, stretches shoulders/chest (when arms press), grounds, and prepares for other seated poses.

Seated
Table Top

Table Top

Beginner

Table Top Pose is a foundational neutral posture on hands and knees. It serves as a starting point for many other poses, helps establish core engagement, and promotes proper spinal alignment.

StrengthSeated
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