Yoga Poses and Asanas: Beginner to Advanced - Yoga Journal

Yoga Poses

Browse our extensive asana library with a vast collection of yoga poses, from beginner to advanced, including seated and standing poses, twists, poses for specific health benefits, bandha techniques, and more.

Standing Yoga Poses

Twisting Yoga Poses

Forward Bend Yoga Poses

Kundalini Yoga

Prenatal Yoga

Browse All Poses by Type

Yoga Poses For Your Knees

Yoga Poses For Your Hips

Poses For Your Lower Back

Browse All Poses by Anatomy

Yoga Poses For Anxiety

Yoga Poses For Digestion

Yoga Poses For Insomnia

Browse All Poses by Benefit

Foundations

8 Warming Winter Yoga Poses to Stoke Your Inner Fire

Ready for your glow-up?

Leah Cullis

Foundations

10 Essential Yoga Poses for Your Strongest Arms Yet

Leah Cullis

Foundations

Want Strong Glutes? You Need These 9 Strengthening Exercises.

Leah Cullis

Beginner Yoga How-To

Chair Pose Made Easy

Annie Carpenter

Practice Yoga

5 Restorative Yoga Poses That Make Us Want to Go Lie Down

Because rest is revolutionary.

Calin Van Paris

10 Ways to Transition Into Gate Pose That You’ve Probably Never Tried Before

Rachel Land

Your Body Is Craving These 4 Yoga Poses for Stress Relief

Ellen O'Brien

Craving a Challenging Yoga Practice? You May Be in Your Follicular Phase.

Calin Van Paris

Going Through Menopause? These Restorative Yoga Poses Can Help.

YJ Editors

Poses to De-Puff: 4 Ways Yoga Can Encourage Lymphatic Movement

Calin Van Paris

This Grounding Yoga Practice Promotes Rest and Replenishment

Andrew Sealy

Feeling Emotionally Exhausted? This Yoga Practice Can Help Ease the Burden.

Sarah Ezrin

Working Toward the Splits? These Stretches Will Help.

Christa Janine

You’ve Probably Never Tried These Wheel Pose Variations Before

Yoga Journal Staff

6 Yoga Poses That Will Improve Your Sleep

Ingrid Sturgis

A 10-Minute Bedtime Yoga Sequence to Help You Calm Down and Sleep

Claire Mark

YJ Editors

5-Minute Yoga Warm-Up Moves for These Often Overlooked Joints

David Moreno

5 Best Hip Flexor Stretches to Counteract All That Sitting

Julie Gudmestad

YJ Editors

3 Ways to Make Your Forward Folds Less Frustrating

Ann Swanson

Natasha Rizopoulos

How Well Do You Really Know Your Abdominal Muscles?

Gina Tomaine

6 Yoga Poses for Stretching Tight Hip Flexors

YJ Editors

13 Chair Yoga Poses You Can Do Anywhere

Tamara Y. Jeffries

7 Yoga Poses for When You Can’t…Go

YJ Editors

14 Best Yoga Poses for Sleep

Jeanie Manchester

YJ Editors

5 Sciatica Stretches to Help Relieve Nerve Pain

Kyle Houseworth

8 Best Yoga Poses for Low Back Pain Relief

Abbie Mood

10 Essential Yoga Poses for Rock Climbers

Malka Abreu

7 Ways You Can Modify Yoga Poses for Low Back Pain

Meagan McCrary

YJ Editors

Feeling Ungrounded? These 7 Yoga Poses Can Help You Navigate Change, According to Ayurveda.

Bria Tavakoli

A Home Yoga Practice for Beginners

Richard Rosen

3 Ways to Strengthen Your Entire Body With Forearm Plank

Bria Tavakoli

How to Change the World

Land Rover

There’s Still Time to Catch a Get Outside Tour Event

The Editors

This is Not Your Grandmother’s Chair Yoga!

Noemi Nunez

8 Yoga Poses for Narrow Hips

Tamara Y. Jeffries

How to Make Mermaid Pose a Part of Your World

Tamara Y. Jeffries

7 Ways to Change Up Your Pyramid Pose or Intense Side Stretch

Sarah Ezrin

Meditation Wasn’t For Me—Until I Tried It While Hiking

Corey Buhay

5 Ways to Play as You Practice Tree Pose

Sarah Ezrin

Yoga Poses to Help You Balance Your Chakras

YJ Editors

5 Fixes for Yoga Poses That Are Uncomfortable When You Have Large Breasts

Donna Raskin

If You’re Not Doing This in Your Yoga Practice, You’re Missing Out on Key Benefits

Jessica Levine

I’m a Yoga Teacher and I Gave Up Stretching. Here’s Why.

Rachel Land

10 Poses That Help You Focus Inward When Everything is Just Too Much

Tamara Y. Jeffries

8 Yoga Poses for Better Digestion

Casey Coviello and YJ Editors

The 5 Best Yoga Poses for Pelvic Floor Dysfunction, According to Physical Therapists

Gabrielle Kassel

Ask the Teacher: Deep Breathing Makes Me Panic. What Can I Do?

Sarah Powers

9 Yoga Poses for Anxiety Relief

Abbie Mood

Ask the Teacher: Am I Ready to Try Headstand?

YJ Editors

Can’t Sleep? Try These 5 Yoga Poses for Insomnia That Are Backed By Science.

Casey Coviello

YJ Editors

Bird of Paradise Pose

YJ Editors

21 Cues for Legs Up the Wall That You’ve Probably Never Heard Before

Sarah Herrington

Can’t Sleep? Try These 6 Restorative Poses (In Bed)

Sara Clark

A Quieting Yin Yoga Practice for Longer, Darker, More Challenging Days

Danielle March

YJ Editors

6 Mistakes You Might Be Making in Sun Salutations (And How to Correct Them)

Jason Crandell

These 7 Videos Will Help You Nail Chaturanga

YJ Editors

This Is the Most Underrated Yoga Pose for Core-Strengthening

Roger Cole

YJ Editors

10 Basic Yoga Poses That Benefit Everyone (Including You)

Rachel Land

3 Things You Need for a Stronger Chaturanga

Jason Crandell

A 20-Minute Yoga Sequence to Help You Recharge

Chelsea Jackson Roberts

A 15-Minute Yoga Flow That’s Perfect for Impossibly Busy Days

Sarah Ezrin

Ask the Teacher: I Have Placenta Previa. Can I Practice Yoga?

Afi-Odelia Scruggs

A 30-Minute Yoga Practice to Jump-Start Your Day

Paige Elenson

YJ Editors

Ask the Teacher: Can I Practice Yoga for Pain Relief?

YJ Editors

7 Best Stretches for Tight Hamstrings

Kyle Houseworth

5 Ways to Practice Pigeon Pose

Andrew McGonigle

15 Alternatives for Your Usual Inversions

Tamara Y. Jeffries

6 Savasana Modifications for Deeper Relaxation

Ingrid Yang MD

How to Make Challenging Backbends Easier? Just Add Blocks

Jenny Clise

5 Stretches to Relieve Lower Back Pain

Brittany Bryden

7 Yoga Poses for an Open Chest and Shoulders

Tamara Y. Jeffries

A Sneaker Designed for Women by Women

Under Armour

When Rest Doesn’t Feel Relaxing

Paula Hines

8 Yoga Poses for Exponentially Better Sleep—Beginning Tonight

Naomi Annand

YJ Editors

There’s Nothing Basic About These “Beginner” Yoga Poses

Donna Raskin

A 20-Minute Yoga Practice to Jump-Start Your Day

YJ Editors

10 Cooling Yoga Poses That Help You Handle the Heat

Bria Tavakoli

YJ Editors

Gate Pose

YJ Editors

7 Yoga Poses for Strong Shoulders

Tamara Y. Jeffries

How to (Safely) Practice Hollow-Back Handstand

Jenny Clise

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