Poses by Type

Twist to prepare for the challenging arm balance Parsva Bakasana.

Inversions are considered some of the most essential of yoga poses. Start getting the benefits of being upside down.

Take a playful approach to building strength and flexibility in your torso with arm balances.

Give roots to your restorative practice and to feel free to expand.

Sure, a crunch works your abs, but Boat Pose? It can build strength all the way to the core of your very being.

Take a spin in Bharadvaja's Twist to massage your abdominal organs and stretch your spine, shoulders, and hips.

There's a great divide among yoga teachers about the correct way to use the glutes in backbends. Get the backstory.

To enjoy all the benefits a forward bend has to offer, find just the right amount of rounding in your back.

Bring a sense of adventure and engage your whole body to float like a firefly.

Once you find balance in Half Moon Pose, radiate and extend in all directions to strengthen your legs, hips, and core.

The best preparation for a big backbend is a baby one. Locust Pose works the actions and strength needed for bigger bends.

Stick with challenging poses to build your muscles and your confidence.

Learning the fundamentals of this key yoga pose sets a strong foundation for the rest of your practice.

Keeping your hip points squared straight ahead may not always be best in twists.

One poetic translation of Camatkarasana means "the ecstatic unfolding of the enraptured heart."

Approach advanced backbends with skillful sequencing, working the key components, and you'll feel the benefits.

Prepare for inversions by strengthening your arms and core in Dolphin Pose.

Try this pranayama technique, sometimes called Bee Breath, to soothe anxiety.

One of yoga's most versatile backbends, Bridge Pose can fire you up or cool you down depending on what you need.

You’re probably used to belly breathing, which is an excellent introduction to breath awareness for beginner yogis. Yet diaphragmatic rib cage breathing is a skill you’ll need if you really want to advance your practice. Here’s how to do it.

Align body, mind, and spirit with nature by practicing this seasonal sequence.

Frustrating as it can be, Parsvottanasana is key for increasing hamstring and shoulder flexibility. Learn how to work it.

Use your breath to open your chest and backbend mindfully into Upward-Facing Dog Pose.

This dynamic sequence builds strength and calm from the inside out.

Forget destination and let Upavistha Konasana take you on an inner journey. Here are your directions, enjoy the ride.

Trouble focusing? There's an asana for that. Parivrtta Trikonasana demands full mental focus for physical stability.

Discover the power of mudras (hand gestures) for cultivating inner peace, courage, and confidence.

Learn how to work stiff hips from every angle in Pigeon Pose.

Yogic breathwork can transform your performance and the experience of your favorite sport.

The perfect microcosm of yoga, Downward-Facing Dog Pose can change your entire practice—maybe even life.

Learn the fundamentals of how to safely come into Marichyasana III.

Don't let tight quadriceps keep you from one of yoga's most relaxing poses: Supta Virasana.

This side-reclining pose stretches the backs of the legs, the sides of the torso, and tones the belly.

When you practice Standing Splits focus on the stretch in your quad and hamstring, not how high you can lift your leg.

The following pranayama techniques will bring balance.

This arm balance, Bhujapidasana, relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice.

This pose gently brings a greater awareness to the hip joints.

According to Hindu lore, the Peacock symbolizes immortality, love, and patience. Peacock Pose, called Mayurasana in Sanskrit, works to lovingly strengthen the core while stretching the palm side of the wrists.

"Four-Limbed Staff Pose" says it all. This pose becomes much easier when the rest of your body pitches in. Learn how to get the most out of this challenging pose.

Low Lunge, or Anjaneyasana in Sanskrit, stretches the thighs and groins and opens the chest. It provides recovery post-workout, and boosts energy while consciously working to improve posture.

Eka Pada Rajakapotasana II allows you to stretch the entire front body and deep into the hip flexors to strengthen your back and improve posture.

Prasarita Padottanasana is not only the perfect prep for standing poses but for your cool-down, too.

This variation of High Lunge, sometimes called Crescent Pose, is a great preparation for the full version of Virabhadrasana I (Warrior I Pose).

Richard Rosen tells the story of Virabhadra and how you can use Warrior II to improve balance and build strength.

Find length in front body before forward folding in Ardha Uttanasana.

Urdhva Hastasana translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose.

Counteract the effects of Modern-Day Sitting Syndrome by lengthening your hip flexors in High Lunge.

Rid yourself of insomnia with this calming pose sequence.

Forget crunche, have you met Urdhva Prasarita Padasana? It's a key yoga ab toner and back strengthener.

Practicing pranayama is essential if you hope to experience samadhi, yoga's true purpose.

Give your feet just a little attention, and your whole body will feel better.

Use these breathing techniques to induce relaxation during your restorative yoga and meditation practice.

Learn the intricacies of the yoga pose, Headstand or Salamba Sirsasana

Check out Julie Gudmestad's author page.

Check out Angela Pirisi's author page.

Craniosacral therapy has similar benefits to yoga and can help release habitual tension in the body.

Going upside down makes you stronger and more flexible. Plus it changes your perspective. Use this sequence to build a Forearm Balance and watch your body and mind transform.

Twisting Poses will help restore your spine's natural range of motion, cleanse your organs, and stimulate circulation.

Learn one of three important "bonds," key for pranayama breath retention.

Sometimes considered a preparation for pranayama, other times a formal practice in itself.

Ujjayi is the beginner-friendly springboard for all other formal pranayama.

Pose Dedicated to the Sage Koundinya II tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.

The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

Practice this pranayama technique for increased breath awareness and control.

Learn the two versions of Single Nostril Pranayama: Surya Bhedana (Sun-Piercing Breath) and Chandra Bhedana (Moon-Piercing Breath).

A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.

In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.

An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.

Eka Pada Koundinyasana I or Pose Dedicated to the Sage Koundinya I has a lot going on—the twist, the legs going their separate ways, oh, and the arm balance. Master it.

Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.

Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.

Kapalabhati is a traditional internal cleansing technique (kriya), and can be used as a simple warm-up for formal pranayama

Kumbhaka is the central practice of traditional Hatha pranayama; there are two types of retention: after an inhale (antara), and after an exhale (bahya)

Jalandhara Bandha is one of three important "bonds" for pranayama breath retention, the other two being Mula and Uddiyana.

Learn this traditional hand seal or gesture used for controlled pranayama.

Begin experimenting with how to integrate Mula Bandha into your asana practice.