Pose Library
44 poses · Sanskrit names · benefits · modifications
Standing Poses
Upright postures that build strength, stability, and balance.
Chair Pose
Utkatasana
Feet together or hip-width, bend the knees as if sitting in an invisible chair, arms raised alongside the ears.
Eagle Arms
Garudasana Arms
Cross one arm under the other at the elbows and wrap the forearms, lifting the elbows to shoulder height for a deep upper-back stretch.
Half Lift
Ardha Uttanasana
From a forward fold, lift the torso halfway until the spine is parallel to the floor, hands on shins or fingertips on the mat.
High Lunge
Step one foot back into a long lunge with the back heel lifted, front knee stacked over ankle, arms raised overhead.
Low Lunge
Anjaneyasana
From a high lunge, lower the back knee to the mat and sink the hips forward and down. Arms can stay lifted or hands frame the front foot.
Mountain Pose
Tadasana
The foundation of all standing postures. Stand with feet together or hip-width apart, arms at sides, spine tall, and gaze forward.
Reverse Warrior
Viparita Virabhadrasana
From Warrior II, flip the front palm up and arc the arm overhead, back hand sliding down the back leg for a lateral side stretch.
Side Angle Pose
Utthita Parsvakonasana
From Warrior II, lower the front forearm to the thigh or hand to the floor, extending the top arm over the ear for a full side-body stretch.
Standing Forward Fold
Uttanasana
Hinge at the hips and fold forward over straight or softly bent legs, letting the crown of the head hang heavy.
Triangle Pose
Utthita Trikonasana
Wide-legged stance, front leg straight, torso hinged sideways so the front hand reaches the shin or floor and the top arm extends to the sky.
Warrior I
Virabhadrasana I
From a lunge, square the hips to the front, back foot grounded at ~45°, arms raised overhead, gaze forward or up.
Warrior II
Virabhadrasana II
Wide-legged stance with front knee bent over ankle, hips open to the side, arms extended parallel to the floor, gaze over the front hand.
Seated & Floor Poses
Ground-based postures for flexibility, hip opening, and centering.
Boat Pose
Navasana
Seated, lean back slightly and lift both legs to form a V-shape, arms parallel to the floor or hands behind thighs.
Bound Angle Pose
Baddha Konasana
Seated with the soles of the feet together and knees opening out to the sides. Fold forward gently for a deeper stretch.
Easy Seated Pose
Sukhasana
Cross-legged seat on the mat or a folded blanket, spine tall, hands resting on the knees. The default meditation and breathing posture.
Easy Seated Twist
From Easy Seated, place one hand on the opposite knee and the other behind you, rotating the torso with each exhale.
Half Split
Ardha Hanumanasana
From a low lunge, shift hips back over the rear knee and flex the front foot, folding forward over the extended front leg.
Head-to-Knee Forward Fold
Janu Sirsasana
One leg extended, the other bent with foot to inner thigh. Fold forward over the straight leg.
Neck Rolls
Seated or standing, gently lower one ear toward the shoulder and slowly roll the chin through center to the other side.
Seated Forward Fold
Paschimottanasana
Legs extended straight, fold the torso forward over the legs, hands reaching toward the feet.
Seated Side Bend
From a seated position, one arm arcs overhead while the opposite hand grounds beside the hip, creating a lateral side stretch.
Shoulder Rolls
Seated or standing, roll both shoulders up toward the ears, back, and down in a smooth circular motion.
Supine Poses
Lying-on-the-back postures for core, hip release, and restoration.
Bridge Pose
Setu Bandha Sarvangasana
Lie on the back, feet flat on the mat hip-width apart, press into the feet and lift the hips. Option to interlace hands beneath the pelvis.
Happy Baby
Ananda Balasana
Lie on the back, bring knees toward armpits and grab the outer edges of the feet, gently pulling knees toward the floor.
Supine Leg Lifts
Lying on the back, lower back pressed to the mat, alternate lifting straight legs to 90° and lowering with control.
Supine Twist
Lying on the back, hug one knee to the chest and let it fall across the body while the same-side arm extends out, shoulders grounding.
Prone & All-Fours Poses
Belly-down and hands-and-knees postures for back strength and spinal mobility.
Bird Dog
On hands and knees, extend the opposite arm and leg simultaneously while keeping the core stable and the hips level.
Cat-Cow
Marjaryasana-Bitilasana
On hands and knees, alternate between arching the back on the inhale (Cow) and rounding it on the exhale (Cat).
Cobra Pose
Bhujangasana
Lie prone, hands under shoulders, press the chest forward and up with elbows slightly bent, pelvis grounded.
Downward Facing Dog
Adho Mukha Svanasana
Hands and feet on the mat, hips lifted high to form an inverted V. Heels reach toward the floor, spine lengthens.
Forearm Plank
Plank position on the forearms instead of the hands, elbows under shoulders, body straight.
Pigeon Prep
Eka Pada Rajakapotasana Prep
From all fours or downward dog, bring one knee behind the wrist and extend the back leg, lowering the hips toward the mat. A gentler version of full pigeon.
Plank Pose
High push-up position with hands directly under shoulders, body in one long line from head to heels.
Side Plank
Vasisthasana
Rotate from plank onto one hand or forearm, stacking the feet, lifting the hips, and extending the top arm to the sky.
Thread the Needle
On hands and knees, slide one arm under the body along the floor, dropping the shoulder and temple to the mat for a chest and shoulder stretch.
Upward Facing Dog
Urdhva Mukha Svanasana
From cobra, straighten the arms fully and lift the thighs off the mat, balancing on the tops of the feet and the hands.
Balancing Poses
One-leg or arm-balance postures that sharpen focus and body awareness.
Crow Pose Prep
Bakasana Prep
Squat with feet together, place hands on the mat shoulder-width apart, and practice shifting weight forward onto the hands with knees on the upper arms.
Tree Pose
Vrksasana
Balance on one leg, sole of the other foot pressed to the inner calf or thigh (not the knee), hands at heart or overhead.
Warrior III
Virabhadrasana III
Balance on one leg with the torso and back leg parallel to the floor, arms extended forward or at the hips.
Restorative Poses
Supported, long-hold postures for deep rest and nervous-system recovery.
Child's Pose
Balasana
Kneel, big toes together, knees wide or together, fold torso forward to rest on or between the thighs, arms extended or resting alongside the body.
Legs Up the Wall
Viparita Karani
Sit sideways against a wall, swing the legs up so they rest against it, and lie flat on the back with arms relaxed.
Restorative Fish Pose
Lie back over a bolster or rolled blanket placed between the shoulder blades, arms open wide, legs extended.
Savasana
Corpse Pose
Lie flat on the back, arms and legs relaxed and slightly apart, eyes closed. The final resting pose at the end of practice.
Supported Forward Fold
Seated forward fold supported by a bolster or folded blankets resting on the legs, allowing the torso to relax completely.