Poses by Anatomy
Find yoga poses for specific parts of your body, from your lower back to your hamstrings and more. Plus, sequences and step-by-step pose instructions to enhance your practice.
The 5 Best Yoga Poses for Pelvic Floor Dysfunction, According to Physical Therapists
Because a healthy pelvic floor is, well, essential.
Latest in Poses by Anatomy
Bird of Paradise Pose
Bird of Paradise Pose, called Svarga Dvijasana in Sanskrit, builds confidence in the mind and body while improving balance, boosting energy, and fighting fatigue.
The Most Underrated Yoga Pose for Core-Strengthening
Tired of Boat Pose? You need to try Lolasana.
7 Best Yoga Poses for Tight Hamstrings
Bring some release and relief to your hamstrings—and your everyday life—with these classic yoga poses.
5 Ways to Practice Pigeon Pose
There are two types of people in the world. These variations on the hip opener are for those of us who find the classic Pigeon Pose a little—or a lot—too intense.
7 Yoga Poses for an Open Chest and Shoulders
Add these asanas to your practice for proud posture, enhanced mobility, and an open heart.
A Sneaker Designed for Women by Women
With the UA Flow Synchronicity, Under Armour delivers a running shoe designed to fit and support the natural shape of a woman’s foot so women can run even faster
Yes, You Can Still Practice Yoga With Lower Back Pain. Here’s How
Because you shouldn't have to suffer through class.
7 Yoga Poses for Strong Shoulders
These arm-strengthening postures will help you prep for challenging inversions. (And improve your posture, too.)
It’s Time to Get to Know Your Abdominal Muscles
Your abs are (literally) at the center of everything. Here’s what you need to know to use them smartly and safely during your yoga practice—and the rest of the time, too.
6 Poses to Stretch (and Strengthen) Your Inner Thighs
We know you love your hip openers. But it's easy to overdo a good thing. Here's how to find that elusive balance of stretching and strengthening.
3 Yoga Poses to Unravel Your Tight Hips
Try these stretches to soothe hurting hips after running, hiking—and long stints of sitting.
7 Yoga Poses to Ease Tight Hips
Hip openers are among the most requested poses for a reason. And wherever you're at in your practice, there's one for you.
This Is the Secret to Preventing Low Back Pain
Your lower back does enough. Here's how to move more efficiently in your practice—and in life.
5 Strengthening Yoga Poses to Ease Your Knee Pain
Here's how to take care of one the most important joints in your body.
11 Yoga Poses to Unlock the Deep Hip Opening Your Body Is Craving
Loosen up those tight hips—and let go of whatever you’re holding onto—with this short sequence.
The Best Stretches for When You’re Recovering from Low Back Pain
After the worst of your pain is behind you, these moves will help you return to your practice with confidence.
The One Thing You Need to Know to (Safely) Come Into the Splits
Spoiler Alert: It's not what you think.
Yoga for Scoliosis: How Your Practice Can Help Create Balance in the Body
Through yoga, I have learned that I can be balanced and graceful, even with a curved spine.
Yes, Yoga Is Good for Your Heart. Here’s Why
Forget “traditional” forms of cardio. These three yoga practices are proven to improve heart health.
3 Yoga Poses to Stretch & Strengthen Your Rotator Cuffs
How to build a supportive structure for your yoga practice or any other pursuit.
Got Wrist Pain? Swap These 7 Yoga Poses Into Your Practice
Weight-bearing poses can wreak havoc on your wrists. Try these alternatives for the same benefits without the strain.
The 7 Best Yoga Poses to Stretch Tight Quads
Your quadriceps take you everywhere and help you do just about everything. Here's how to ensure they continue to do so without complaint.
The Only 3 Stretches You Need to Relieve Iliotibial Band Syndrome
These gentle yoga postures stretch your IT band and the surrounding muscles, reducing pain and discomfort.
How to Protect Your Lower Back in Upward-Facing Dog
Just because it's a backbend doesn't mean all the work should be in your spine.
Is There Such a Thing as Too Much Hip Opening?
Most yoga practitioners can't seem to get enough of these poses. Yet a teacher with more than two decades of experience explores whether less is more.
6 Yoga Poses for Hyperkyphosis That You Can Do Every Day
A little stretching can go a long way.
Add a Little Play to Your Day With This Uplifting Yoga Sequence
Trust us, it sparks joy.
You Might Be Modifying Chaturanga All Wrong. Here’s a Safer Option
The case for keeping it simple.
This Comforting Practice Starts With Savasana
Because in order to navigate a chaotic world, you need to begin with nurturing yourself.
6 Yoga Poses for High Blood Pressure
Recent studies have shown the benefit that yoga can have on hypertension. Here's a gentle practice to get you started.
This Restorative Sequence Will Break Down the Wall Around Your Heart
You can't avoid sadness and trauma, but your practice can help you move from pain to peace.
4 Underrated Yoga Poses You’re Overlooking In Your Practice
Because there's more to life than hip openers.
A Heart-Opening Sequence—With a 3D Twist
These postures will move your heart space in every direction.
The Absolute Best Yoga Poses to Practice After Sitting All Day
Step away from the computer.
7 Yoga Poses to Care for Your Overburdened Spine
Our spines do so much. Here's how to keep yours healthy.
Forearm Plank | Dolphin Plank Pose
A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.
5 Yoga Poses to Ease Your Aching Neck
Technology can (quite literally) cause a pain in your neck. Luckily, your practice can help you find relief.
Cat Pose
How to avoid falling into autopilot while practicing this basic—but beneficial—stretch.
Cow Pose
Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.
How to Do Eight-Angle Pose (Correctly)
This challenging posture is so much more than just a cool shape.
Eight-Angle Pose
Fire up your abs for this difficult asymmetrical arm balance, Eight-Angle Pose.
This Yin Yoga Sequence Will Stretch & Soothe Your Tight Shoulders
The relief you feel after moving through these five postures will astound you.
Reverse Plank | Upward Plank Pose
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Tree Pose
A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.
Same Shape, Different Pose: Bridge, Camel, and Bow
Having a tricky time with Bow Pose? Take what you know from Bridge and Camel and change your relationship to gravity. Here's how.
This Is the Secret to Getting More Out of Your Forward Bends
“Going deeper” into your pose has nothing to do with how it looks.
5 Not-So-Intense Variations For Side Plank
Challenge your balance and stretch your body in all the same ways as Vasisthasana, while dialing down the difficulty.
Eagle Pose Made Easy
If you've ever silently cursed as your teacher started to cue Eagle Pose, you're not alone. Here's how to make it a lot more tolerable—and doable.
Side Crow Pose | Side Crane Pose
The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.
Bound Angle Pose
Bound Angle Pose, or Baddha Konasana, opens the deepest part of the hip muscles.
Wide-Legged Standing Forward Bend
Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.
Upward-Facing Dog Pose
Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.
Plow Pose
Plow Pose (Halasana) reduces backache and can help you get to sleep.
Lotus Pose
Padmasana creates an essential foundation for meditation practice, while stretching the front of the thighs and ankles.
Crow Pose | Crane Pose
A compact arm balance, Crow Pose and Crane Pose tone the abs and the arms, strengthen in the core, and focus the mind.
Eagle Pose
You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose.
Pigeon Pose
Eka Pada Rajakapotasana is a deep hip opener and forward bend that you should approach consciously to reap its many benefits.
Warrior 2 Pose
Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.
Staff Pose
It might look straightforward, but there's more to Dandasana than meets the eye.
Seated Forward Bend
A simple pose that's anything but easy.
Pose Dedicated to the Sage Marichi III
Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.
Legs Up the Wall Pose
There's a general consensus among modern yogis that Viparita Karani or Legs Up the Wall Pose may have the power to cure whatever ails you.
Pyramid Pose | Intense Side Stretch Pose
Parsvottanasana encourages balance, body awareness, and inspires confidence.
6 Yoga Poses That Will Tone Your Entire Body
Trade in your gym workouts for these postures, which shape stronger legs, arms, and core.
5 Poses to Cultivate Gratitude for Your Practice—No Matter What It Looks Like
When was the last time you gave thanks for your ability to move through your yoga practice?
These Yoga Poses Will Relieve Even the Worst Bloating
Yes, it is possible to get rid of that (super) annoying bloating.
The Full Moon in Taurus Aligns With a Lunar Eclipse. Here’s How to Navigate It
It's time to find your center. This practice for the full moon brings you back to your truest source of strength and stability—you.
Handstand
Adho Mukha Vrksasana boosts energy and confidence, and can literally give you a new perspective on life.
Warrior 3 Pose
A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.
Supported Headstand
Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.
Downward-Facing Dog Pose
One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.
5 Supported Poses to Build Strength for Dhanurasana
Just as it’s essential for archers to know how to string their bows, it’s important for yogis to learn how to properly engage their bodies in Bow Pose.
Side Plank Pose
When's the last time you reminded yourself that you can do difficult things?
Easy Pose
Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.
Four-Limbed Staff Pose | Chaturanga Dandasana
Chaturanga Dandasana is not merely a push-up. This pivotal yoga pose is instrumental—so it's important to practice it properly.
Extended Triangle Pose
Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.
Bridge Pose
Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.
Chair Pose
Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.
Got Wrist Pain? Here’s How to Modify Sun Salutation A
No more awkwardly waiting in Child's Pose while everyone else in class makes their way through warmups.