Poses by Type

When head-below-hips poses are off limits, you can still experience playfulness and challenge with these alternative asanas.

Yes, you can learn how to come into intense heart-opening postures without overextending yourself.

When you slow down your body but can't get your mind to settle, try these tips for reclaiming your calm.

These poses give you all the strength and stretch of standing poses with the support of your chair.

3 ways to train your body for steadiness—in yoga and in life

In yoga and in life.

No, backbends aren't the answer to everything in your life. Here's how to make it through class while protecting the parts of you that need to rest and heal.

Building strength isn't as hard as you think. It just takes practice—and these beginner-friendly poses and instructions for how to take them further.

Do you ever quietly curse when your teacher cues Utkatasana? Here's how to loathe it less.

Not all forward bends are quieting and calming. Sarah Ezrin reveals some postures that may surprise—and challenge—you.

Here's how to take your arm balance even deeper into your body and your bandhas.

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

Remember: Your faith is stronger than your fear.

Hiro Landazuri explains how to prep physically (as well as psychologically) for this challenging arm balance. Spoiler Alert: You're more ready than you think.

Turns out, the star of Netflix's "Queer Eye" loves a restorative practice.

And you'll still have 1,430 minutes left in the day.

These postures will move your heart space in every direction.

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

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.

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

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.

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.

Side Plank Pose is just the beginning.

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.

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.

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

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.

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

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

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.

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.

Uttanasana will wake up your hamstrings and soothe your mind.

The Danish word describes a feeling of soothing comfort. And who doesn't want more of that in their practice?

Tap into your inner fire to find the balance, flexibility, and playfulness needed for this challenging posture.

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.

This is the prop you didn't know you needed.

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.

The hair might steal the show in this scroll-stopping posture, but hidden underneath is the demanding—and rewarding—One-Armed Handstand.

Virabhadrasana 1 is a foundational yoga pose that balances flexibility and strength in true warrior fashion.

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

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

Revolved Head-to-Knee Pose, or Parivrtta Janu Sirsasana, offers a deep, vivid stretch to the side body paired with loving and heart-opening movement.

We've seen an explosion of memes about Child's Pose over the last year and a half. Coincidence? We think not.

It takes more than a pedicure to truly care for your feet. Here’s how to find more stability in yoga—and in life—by giving your feet some TLC.

Boat Pose, or Paripurna Navasana, requires you to balance on the tripod of your sitting bones and tailbone to build mental and physical focus, inspiring a full-body awareness.

As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.