Poses by Type

Find the external rotation and flexion that your hips need to remain agile in sleeping pigeon pose.

Think of the word “core,” and terms like “hard" and “tight” likely come to mind. But the secret 
to a strong middle is actually to soften in your practice. This sequence shows you how.

Janet Stone, who will lead our upcoming Yoga for Moms online course, explains the importance of re-establishing your connection to your core after childbirth.

Got two minutes? A short restorative practice can help edit and transform negative inner narratives that reinforce anxiety and depression.

Whether or not you ever find yourself in the full expression of Monkey Pose, you can still enjoy the journey with these very effective preps from Two Fit Moms.

By integrating simple, two-minute embodiment tools several times daily, you’ll see profound changes in your health and wellbeing.

Master Baptiste Yoga teacher Leah Cullis created this fun and challenging sequence to boost your core strength and mood as you flip your world upside down.

Use these four steps to guide your practice, build inner strength, and nail the coveted pose. Go get it!

Did you hang up your boxing gloves when you found yoga? Now there's no need. BoxingYoga is attracting fans from inside and outside the ring, and it's about to throw a punch in the U.S.

Start to ease lower back discomfort and counteract the effects of too much sitting by swapping some of your standard Surya Namaskars for this core-focused variation.

Master Baptiste Yoga teacher Leah Cullis offers a "Twist and Flow" sequence, which will fire up your core and unlock your inner power.

Set the foundation for all other postures and test your focus and concentration in Mountain Pose (Tadasana).

Leah Cullis offers 10 poses that tone your abs and strengthen your core, helping you tap into your personal power on and off the mat.

Dana Trixie Flynn, creator of Lotus Flow Yoga and director of Laughing Lotus Yoga Centers in New York City, offers 3 fun body mudras for a fresh start to the year.

The best remedy for the fast pace of parenthood? Simply taking a deep breath and seeing where it goes.

Pick your poses. Two Fit Moms offers three ways to relieve holiday stress with yoga—active, passive, or a combo—in this sequence.

Discover the science behind your urge to overeat and how the breath can counter it. Here’s your holiday-party, Thanksgiving-table, home-alone-with-the-pie pranayama practice.

Master Baptiste Yoga teacher Leah Cullis explains how learning how to breathe helped her tap into her power on and off the mat.

Looking for the courage to open your heart? Power everything you do with love using these mudras from Dana Trixie Flynn.

Practice these backbends and inversions for increased flexibility and strength and feel the freedom of greater range of motion in your chest and shoulders.

This minor muscle is a major player in backbends. Expand it—and its web of connective tissue—for greater range of motion in your chest and back.

With plenty of hip and abdominal work, this sequence is meant to stoke the digestive fire during an Ayurvedic cleanse.

Use Kathryn Budig's three-pose prep to wake up Parsva Bakasana's key players in your body and get geared up for takeoff.

Ever try a yoga pose and feel like your body just doesn’t make that shape? Erin Motz has three ideas to help you get your Flying Pigeon off the ground.

As simple as Mountain Pose seems, it is immediately grounding—and portable! Keep this pose in your pocket to pull out and practice anywhere this fall.

Is it safe to get your om on at that time of the month? Teens, learn what yoga can teach you about listening to your body and practicing self-care.

Steal these three three core-building balance moves from The YogaSlackers to cultivate slackline-ready strength.

Inversions are a rite of a passage, testing your mental and physical boundaries. Learn how to conquer your fear.

These three mudras will bring you back home to your source, connect you with your heart, and plug you back into your deeper power.

Alexandria Crows teaches Bow Pose in her "new, backwards way," to target all the tight and weak places that might be holding you back.

Yoga poses inspired by the warrior goddess Durga will help you enhance every part of your life.

Learn to balance as you move step by step into Pincha Mayurasana.

A feeling of youth, even as you age, requires a flexible spine. In order to stay agile, practice forward bends, backbends, and twists regularly.

Twisting poses are a top cause of SI joint injury. Learn how 
to safely anchor yourself before moving into your next twist.

The following five poses root down into the ground, allowing you to expand and create more space within your body and mind.

Struggling with arm balances? The secret lies in the hands and forearms. Learn how to support your weight throughout your inversion practice.

Feeling discontent, dissatisfied or down? Heart-opening yoga poses, such as Wheel (Upward Bow) Pose, are the perfect Rx.

One of the biggest changes in yoga since 1975? The sheer number of poses. Here, we look at how social media and creativity spurs asana innovation.

These 3 hand mudras will help you keep yoga, learning, and inspiration at the top of your list. Try them with the following mantra: "Magic takes guts."

Just in time for summer, here are Two Fit Moms' top 8 yoga poses to work the core.

Yoga’s hand expressions, mudras, are said to shift energies from what we might be experiencing to how we want to feel. Learn three you can use today.

Alison McCue, who led the Tuesday class at Bryant Park Yoga this week, offers four poses to build confidence (and your sense of humor).

Shiva Rea offers five hand mudras to cultivate heart consciousness in celebration of the Summer Solstice and the First International Yoga Day.

In part three of this three-part series on The Science of Breathing, discover a few of the ways focusing on the breath in yoga—and in everyday life—can improve your overall well-being.

In part two of this three-part series on The Science of Breathing, learn how to take advantage of the power of the breath on the mat in various types of poses and with five different pranayama techniques.

Western research is now proving what yogis have known all along: Breathwork can deliver powerful mind and body benefits. In this three-part series, learn how and why to take better advantage of it both in practice and in life.

Check out YJ Editors's author page.

Turn to this pranayama practice in times of transformation to invoke Kali and free yourself from anything that's holding you back.

Here's how to protect yourself in backbending yoga poses to avoid pain and injury, but still reap the asana benefits.

Prana Vinyasa founder Shiva Rea has an Earth Day eco-challenge for you: 10 body mudras and eco-actions to help you connect to the Earth.

For serious arm balance inspiration, look no further than this video from Equinox's Dylan Werner. Expect stunning poses and breathtaking transitions. Plus, 5 tips to advance your practice.

Adding a bind to Locust Pose (Salabhasana) will help you go physically deeper into the pose.

Binds require flexibility both in the physical body—in order to come into and maintain the pose—and in the mind.

Pranayama, the formal practice of controlling the breath, is essential to good health.

Ujjayi breath is achieved by breathing in and out through the nose while constricting the glottis at the back of the throat. Here's how to do it:

Different styles of yoga engage different breathing techniques. The one we use at my studio and in the Baptiste Yoga methodology is called Ujjayi breath.

No energy to set up for restorative yoga? Plug yourself into a wall and reboot with Kathryn Budig's simple poses.

The following tips and tricks will help you come into Wheel Pose (Upward Bow).

If Lizard Pose and Eka Pada Koundinyasana had a Scorpion baby, it would be this weird new arm balance. Get ready for some serious snuggling and hamstring action.

Side Plank is a great pose for working your core, and an oblique twist adds variation.

Anything in Plank Pose works the core, in several different planes.

Grab a partner and celebrate American Heart Month with this chest-opening sequence from Two Fit Moms.

Have a case of the winter blahs? It’s impossible to stay in a funk after doing several rounds of Leap Frogs.

Feeling lethargic and just kind of blah? Go upside down!

Upward-Facing Dog (Urdhva Mukha Svanasana) is a pose that is commonly performed incorrectly. Here's the right way to do it.

Bo Forbes teaches how to release tension, increase prana, and promote physical and emotional digestion in the belly.

Lord of the Dance Pose (Natarajasana) requires foundation, stability, concentration, flexibility, and balanced action -- everything you need as you set out to achieve your goals for the New Year.

Cooped up inside waiting out winter's deep freeze? This practice would be a wise use of your time.

You've set your intentions for the New Year—now it’s time to keep them. That's where yoga comes in.

Finish the year strong and tackle the YJ editors' favorite challenge poses of 2014.

Use these classic yogic breathing techniques before winter workouts, snow sports, or Sun Salutes to beat cold and dry winter air.

Need help getting started with inversions? Try these 6 poses from Two Fit Moms.

Let your appreciation for the people in your life lead in this heart-wide-open variation of Vasisthasana.

Our expert weighs in on weight training, and whether or not it'll give you the extra push you need in your practice.

Yogis always find a way to extend the month’s gratefulness beyond the edges of our stuffed plates and back onto our mats.

Half Moon Pose (Ardha Chandrasana) invites you to tap into both the calm, balancing energy of the moon and the fiery force of the sun.

Half Moon (Ardha Chandrasana) is used in many different flows, but it's not often showcased, even though it really deserves the limelight.

We go inside yoga teacher Alexandria Crow's head to understand why straightening your arms is so key in so many poses.

To be courageous and really take flight, try approaching Crow Pose in a new way.

During the month of Halloween, it is only appropriate that we are talking about arm balances -- because for many yoga practitioners, they can seem scary!