Poses by Anatomy

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

Because you shouldn't have to suffer through class.

These arm-strengthening postures will help you prep for challenging inversions. (And improve your posture, too.)

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. 

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.

Try these stretches to soothe hurting hips after running, hiking—and long stints of sitting.

Hip openers are among the most requested poses for a reason. And wherever you're at in your practice, there's one for you.

Your lower back does enough. Here's how to move more efficiently in your practice—and in life.

Here's how to take care of one the most important joints in your body.

Loosen up those tight hips—and let go of whatever you’re holding onto—with this short sequence.

After the worst of your pain is behind you, these moves will help you return to your practice with confidence.

Spoiler Alert: It's not what you think.

Through yoga, I have learned that I can be balanced and graceful, even with a curved spine.

Forget “traditional” forms of cardio. These three yoga practices are proven to improve heart health.

These exercises can help you build a supportive structure for your yoga practice—or any other pursuit.

Weight-bearing poses can wreak havoc on your wrists. Try these alternatives for the same benefits without the strain.

Your quadriceps take you everywhere and help you do just about everything. Here's how to ensure they continue to do so without complaint.

These gentle yoga postures stretch your IT band and the surrounding muscles, reducing pain and discomfort.

Just because it's a backbend doesn't mean all the work should be in your spine.

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.

A little stretching can go a long way.

Trust us, it sparks joy.

The case for keeping it simple.

Because in order to navigate a chaotic world, you need to begin with nurturing yourself.

Recent studies have shown the benefit that yoga can have on hypertension. Here's a gentle practice to get you started.

You can't avoid sadness and trauma, but your practice can help you move from pain to peace.

Because there's more to life than hip openers.

These postures will move your heart space in every direction.

Step away from the computer.

Our spines do so much. Here's how to keep yours healthy.

A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.

Technology can (quite literally) cause a pain in your neck. Luckily, your practice can help you find relief.

This pose provides a gentle massage to the spine and belly organs.

Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.

This challenging posture is so much more than just a cool shape.

Fire up your abs for this difficult asymmetrical arm balance, Eight-Angle Pose.

The relief you feel after moving through these five postures will astound you.

A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.

Having a tricky time with Bow Pose? Take what you know from Bridge and Camel and change your relationship to gravity. Here's how.

“Going deeper” into your pose has nothing to do with how it looks.

Challenge your balance and stretch your body in all the same ways as Vasisthasana, while dialing down the difficulty.

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.

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, or Baddha Konasana, opens the deepest part of the hip muscles.

Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.

Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.

Plow Pose (Halasana) reduces backache and can help you get to sleep.

Padmasana creates an essential foundation for meditation practice, while stretching the front of the thighs and ankles.

A compact arm balance, Crow Pose and Crane Pose tone the abs and the arms, strengthen in the core, and focus the mind.

You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose.

Eka Pada Rajakapotasana is a deep hip opener and forward bend that you should approach consciously to reap its many benefits.

Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.

It might look straightforward, but there's more to Dandasana than meets the eye.

Fold into Paschimottanasana to help your distracted mind—and your hamstrings—unwind.

Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.

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.

Parsvottanasana encourages balance, body awareness, and inspires confidence.

Trade in your gym workouts for these postures, which shape stronger legs, arms, and core.

When was the last time you gave thanks for your ability to move through your yoga practice?

Yes, it is possible to get rid of that (super) annoying bloating.

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.

Adho Mukha Vrksasana boosts energy and confidence, and can literally give you a new perspective on life.

A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.

Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.

One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.

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.

A powerful arm and wrist strengthener, Side Plank takes its two-armed sibling to the next level, as an arm balance.

Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.

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 is a quintessential standing pose that stretches and strengthens the whole body.

Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.

Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

No more awkwardly waiting in Child's Pose while everyone else in class makes their way through warmups.

Start aiming for par with these poses.

Uttanasana will wake up your hamstrings and soothe your mind.

The steadiness you'll gain in this practice will connect you to all aspects of your core—beyond just your muscles.

Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.

Suddenly, your practice just became a lot stronger (literally).

Bump up your energy (and confidence!) by bending back into Camel Pose. Ustrasana counteracts slouching and relieves lower back pain with a generous, heart-opening stretch.