Yoga Poses

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.

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

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

Hands shoulder-distance apart? Check. Lengthen through your back? Done. Here are other prompts to help you heighten your—and your students'—experience in this foundational pose.

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

This a.m. sequence will reset your internal GPS so you can better handle whatever the day might bring.

You know what happens to a paper clip when you bend it back and forth too many times? Stop doing the same thing to your body.

The traditional Camel Pose looks different than the asana in your modern-day practice.

Approaching this classic asana in a new way can make you keenly aware of your alignment—and help you break free of your rut.

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.

Only when you get quiet can you listen to your deepest truth and desires. Here's how to get in touch with yourself and your intentions for the year ahead.

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

Plus, new year intentions according to your zodiac sign.

Side Plank Pose is just the beginning.

Ever find that a standard alternative to a pose still doesn't feel right in your body? These accessible options will change that.

There's more to sequencing the final resting pose than putting it at the end of class. Here's how to ensure your students are set up to find their calm.

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.

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

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.

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

When you need to approach any situation—or, let's be honest, life—from a calmer place, this quiet practice is your solution.

And I don’t mean the poses...

The shortest, darkest day of the year is a time for reflection. It's also an occasion to celebrate all you have learned this year—and to look forward to what's ahead.

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, Kakasana and Bakasana tone your abs and arms, strengthen your core, and sharpen your mental focus.

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.

Poor posture? This one's for you.

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.

This is a time to usher in change, expect the unexpected, and step into your truth. Here's how to flow with it.

No, you don't need an entire hour to practice yoga.

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

Sometimes you need to clear out what you no longer need to let in everything that you want.

Feel free to let it all out.

Connect deeply with what matters—and find the strength to take action with care and compassion.

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

No props, no problem! All you need for this calming Yin Yoga sequence is yourself and a desire to come to your practice.

The prop you never even knew you needed can transform how you (and your students) find alignment.

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.

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.

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

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.

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