The Pose Library

Your oft-neglected side body is allowed some much-needed length in Parighasana.

Extend some love to your oft-neglected side body even as you prep for standing poses based on the same shape.

Fire up your abs for this challenging asymmetrical arm balance, Astavakrasana.

A challenging arm balance, Parsva Bakasana can help you build a better sense of balance, greater upper-body strength—and stronger confidence.

Baddha Konasana, sometimes called Cobbler's Pose, opens and gently stretches your deep hip muscles to counteract stiffness.

A compact arm balance, Kakasana and Bakasana tone your abs and arms, strengthen your core, and sharpen your mental focus.

Meet your asana advisor, complete with video instruction, pose variations, anatomy information, and more.

Upavistha Konasana is a calming pose that stretches the upper body and legs.

Dance with cosmic energy in this challenging yet graceful balancing pose that relies on equal parts effort and ease.

A seated posture, Dandasana will open your chest and prep you for the rest of your practice.

A classic backbend, Urdhva Mukha Svanasana builds strength in your shoulders, core, and legs.

Salabhasana effectively preps you for deeper backbends by strengthening the back of your torso, legs, and arms.

You need strength, flexibility, endurance, and unwavering concentration to wrap yourself up in Garudasana.

Both a strengthening and balancing posture, Vrksasana helps you focus on activating your leg and core muscles.

Are you ready to get upside down? Adho Mukha Vrksasana boost your energy—and confidence.

Pincha Mayurasana tones your arms and shoulders, and is a good pose to balance in before practicing an unsupported Handstand.

A classic twisting posture, Ardha Matsyendrasana helps with digestion and improves postural awareness.

Halasana is an inversion that will offer you new perspectives on your practice.

Viparita Karani calms your nervous system and relaxes your breathing, while refreshing your legs and giving your entire body a reset.

Virabhadrasana II is a classic hip opener that challenges you to draw on your inner warrior in more ways than one.

Paschimottanasana, a classic forward fold, calms your mind while stretching the back of your body from head to heels.

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

Build leg and ankle strength as you seek stability and extend into Ardha Chandrasana.

Marichyasana III, a seated twist, helps with spine mobility and strengthening your back muscles.

Janu Sirsasana is appropriate for all levels and stretches your entire back body, from your heel to your head.

Prasarita Padottanasana, a forward bend, offers relief to your chest, legs and head.

Work consciously to ground through your hands and feet in Parsvottanasana to encourage balance and body awareness—and help inspire confidence.

In Virabhadrasana III, you'll work on stretching, strengthening, and stabilizing your legs and core.

Salamba Sirsasana lets you experiment with unfamiliar perspectives, test your strength, and address your fears.

A challenging arm-balancing posture, Vasisthasana strengthens your core, shoulders, and wrists, but also shows you that you can do hard things.

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

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

Chaturanga Dandasana is not merely a push-up. This pivotal yoga pose is instrumental to your practice—and requires you to summon strength throughout your body.

Utkatasana builds powerful legs and strong arms while stimulating the diaphragm and heart.

Utthita Trikonasana is a classic standing pose with a reach and rootedness that stretches and strengthens the whole body.

Uttanasana is a simple yet effective forward fold that urges you toward greater flexibility along your back body—from your heels to your head.

Reach! Find length in your side body, from your heel to your fingertips with Utthita Parsvakonasana.

One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens your core and provides a delicious, full-body stretch.

Lift your heart—and your energy—by bending back into Ustrasana. This pose counteracts slouching and relieves lower back pain with a generous, upward stretch.

A fundamental standing posture, Virabhadrasana I balances flexibility and strength in true warrior fashion.

An arm balance targeting full-body strength, Purvottanasana is the ideal counterpose to the countless Chaturangas you've done in your lifetime.

Take a break. Balasana is a restful pose that can be sequenced between more challenging asanas.

An intense side stretch, Parivrtta Janu Sirsasana allows you to experience the connection between your breath and movement through subtle (and intentional) adjustments.

Yes, Paripurna Navasana builds core strength, but it will also take you on an inward journey from the periphery of your body to the core of your being.

As a twisting pose, Parivrtta Trikonasana focuses on full-body flexibility and strength.

Savasana is a pose of total relaxation—making it one of the most challenging.

The basis of all yoga postures, Tadasana is a grounding pose, a place to begin your practice.

Bend back into the shape of a bow to feel energetically locked, loaded, and ready to take aim.

The first of four poses in the Ashtanga primary series, Marichyasana allows you to work on lower body flexibility and stretch your leg muscles.

Want to fly? Fire up your core. Firefly pose is an arm balance pose that requires more core than arm strength.

This revolved variation of Utthita Parsvakonasana requires a lot of flexibility to twist so deeply and ground the back heel.

While this backbend may seem a little scary at first, Urdhva Dhanurasana can open your hips and chest—and your practice.

Eka Pada Rajakapotasana I is an intense hip opener and forward bend that challenges stillness in your mind and body.