Pose Library
Browse and explore yoga poses for your practice
Found 41 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.
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.
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.
Compass
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.
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.
Eight-Angle
Eight-Angle Pose (Astavakrasana) is an advanced twisting arm balance that challenges strength, flexibility, and balance. It builds significant arm and core power, improves hip and hamstring flexibility, and offers a detoxifying spinal twist.
EPK 1
Eka Pada Koundinyasana I (often called Flying Splits or Flying Man Pose) is an advanced twisting arm balance. It demands deep core strength (especially obliques), powerful arms and shoulders, good balance, and open hamstrings.
EPK 2
Eka Pada Koundinyasana II is a highly advanced arm balance integrating a deep twist, significant core and arm strength, and balance. It is known for its detoxifying effects due to the intense twist.
Fallen Angel
Fallen Angel Pose is a visually striking and challenging arm balance that incorporates a twist and balance on one hand and the side of the head. It builds arm, shoulder, and core strength, stretches the side waist, and enhances proprioception.
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.
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.
Forearm Stand
Forearm Stand (Feathered Peacock Pose) is an advanced inversion and arm balance that builds significant strength in the shoulders, arms, upper back, and core. It improves balance, proprioception, stretches the shoulders, and builds confidence.
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.
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.
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.
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.
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.
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.
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.
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.
Noose
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.