Pose Library
Browse and explore yoga poses for your practice
Found 17 poses
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.
Bridge
Bridge Pose is a beginner-friendly backbend that stretches the chest, neck, and spine, while strengthening the glutes, hamstrings, and back muscles. It can calm the brain, alleviate stress, and improve digestion.
Cat
Cat Pose, typically paired with Cow Pose, involves rounding the spine towards the ceiling for spinal flexion. It gently massages and stretches the back muscles, relieves stress, improves posture, and increases coordination.
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.
Cat-Cow Stretch
Cat-Cow Stretch is a gentle, flowing movement between two poses that warms the spine and improves flexibility. This dynamic sequence massages the spine, relieves back tension, improves posture, and connects breath with movement. It's an essential warm-up in most yoga practices.
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.
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.
Goddess
Goddess Pose is a standing squat that strongly strengthens the legs (quads, glutes, inner thighs) and core, while opening the hips and groins. It builds heat, stamina, and promotes a sense of grounding and empowerment.
Legs-up-the-Wall
Legs-Up-the-Wall Pose is a restorative mild inversion known for alleviating tired legs and feet, gently stretching the hamstrings and lower back, calming the nervous system, reducing stress/anxiety, and potentially improving sleep.
Prenatal Cat-Cow
A pregnancy-safe version of the classic Cat-Cow stretch that promotes spinal mobility and relieves back tension. Modified to avoid deep backbends while maintaining the benefits of spinal movement throughout pregnancy.
Hands-Elevated Downward Dog
A pregnancy-safe variation of downward facing dog with hands elevated on blocks, chair, or wall. This modification reduces pressure on the wrists, avoids full inversion, and accommodates a growing belly.
Reclined Butterfly
Reclined Butterfly (Supine Bound Angle Pose) is a restorative posture that gently stretches the inner thighs, groins, and hips. It calms the nervous system, reduces stress, stimulates abdominal organs, and can relieve menstrual discomfort.
Side-Lying Rest
A pregnancy-safe final relaxation pose performed lying on the side instead of the back. This position improves circulation, reduces pressure on major blood vessels, and provides comfort throughout pregnancy.
Wide-Knee Child's Pose
A modified child's pose with knees wide apart to accommodate a growing belly. This supported version provides the same restorative benefits while being safe and comfortable throughout pregnancy.
Supported Squat
A supported version of the traditional yogic squat that prepares the pelvic floor for childbirth while opening the hips and relieving lower back pressure. Essential for birth preparation and can be practiced throughout pregnancy.
Supported Warrior II
A pregnancy-safe version of Warrior II with support options to accommodate changing balance, weight distribution, and energy levels throughout pregnancy. Maintains leg strength while providing stability and comfort.
Wind-Relieving Pose
Wind-Relieving Pose (Knees-to-Chest) is a gentle reclined posture that releases tension in the lower back and sacrum. It massages abdominal organs, aids digestion, stretches the hips/glutes, and calms the mind.