Poses by Type
Explore yoga poses by type, from arm balances to backbends, inversions, twists and more. Plus, find sequences and step-by-step pose instructions for each to enhance your practice.
If You’re Not Doing This in Your Yoga Practice, You’re Missing Out on Key Benefits
Pranayama, or breathwork, is an essential component of your yoga practice that influences your blood pressure, mood, and sleep.
Latest in Poses by Type
Ask the Teacher: Deep Breathing Makes Me Panic. What Can I Do?
The answer starts with awareness. Sarah Powers explains how.
Ask the Teacher: Am I Ready to Try Headstand?
Short answer: There's no need to rush things.
The Most Underrated Yoga Pose for Core-Strengthening
Tired of Boat Pose? You need to try Lolasana.
15 Alternatives for Your Usual Inversions
When head-below-hips poses are off limits, you can still experience playfulness and challenge with these alternative asanas.
How to Make Challenging Backbends Easier? Just Add Blocks
Yes, you can learn how to come into intense heart-opening postures without overextending yourself.
When Rest Doesn’t Feel Relaxing
When you slow down your body but can't get your mind to settle, try these tips for reclaiming your calm.
13 Chair Yoga Poses You Can Do Without Leaving Your Seat
These poses give you all the strength and stretch of standing poses with the support of your chair.
How to Create Better Balance
3 ways to train your body for steadiness—in yoga and in life
What to Do When You Don’t Want to Open Your Heart
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.
4 Strength-Building Yoga Poses for Beginners
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.
5 Ways to Strengthen Your Chair Pose
Do you ever quietly curse when your teacher cues Utkatasana? Here's how to loathe it less.
5 Poses You Didn’t Know Were Forward Bends
Not all forward bends are quieting and calming. Sarah Ezrin reveals some postures that may surprise—and challenge—you.
So You Know Bakasana. Here Are 3 Ways to Make It Even Stronger
Here's how to take your arm balance even deeper into your body and your bandhas.
11 Yoga Poses to Unlock the Deep Hip Opening Your Body Is Craving
Loosen up those tight hips—and let go of whatever you’re holding onto—with this short sequence.
This Free-Spirited Practice Embodies the Energy of the Full Moon
Remember: Your faith is stronger than your fear.
Everything You Need to Know to Come Into Eka Pada Koundinyasana
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.
3 Poses Jonathan Van Ness Turns to When He Can’t Sleep—And Why You Should, Too
Turns out, the star of Netflix's "Queer Eye" loves a restorative practice.
This 10-Minute Yoga Practice Will Build Strength in Your Body & Mind
And you'll still have 1,430 minutes left in the day.
A Heart-Opening Sequence—With a 3D Twist
These postures will move your heart space in every direction.
Forearm Plank | Dolphin Plank Pose
A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.
Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.
How to avoid falling into autopilot while practicing this basic—but beneficial—stretch.
How to Do Eight-Angle Pose (Correctly)
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.
Reverse Plank | Upward Plank Pose
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.
You Might Be Approaching Counter Poses All Wrong. Here’s Another Way
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.
6 Ways to Transition Into Triangle Pose
Approaching this classic asana in a new way can make you keenly aware of your alignment—and help you break free of your rut.
Same Shape, Different Pose: Bridge, Camel, and Bow
Having a tricky time with Bow Pose? Take what you know from Bridge and Camel and change your relationship to gravity. Here's how.
This Is the Secret to Getting More Out of Your Forward Bends
“Going deeper” into your pose has nothing to do with how it looks.
A Yin Yoga Practice for the New Moon in the New Year
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.
5 Not-So-Intense Variations For Side Plank
Challenge your balance and stretch your body in all the same ways as Vasisthasana, while dialing down the difficulty.
These 4 Yoga Poses Will Sculpt Your Obliques and Side Abs—No Crunches Required
Side Plank Pose is just the beginning.
Teachers, You Might Be Approaching Savasana All Wrong
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.
Eagle Pose Made Easy
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.
Side Crow Pose | Side Crane Pose
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
Bound Angle Pose, or Baddha Konasana, opens the deepest part of the hip muscles.
Wide-Legged Standing Forward Bend
Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.
These 4 Restorative Yoga Poses Will Completely Reset Your Mood
When you need to approach any situation—or, let's be honest, life—from a calmer place, this quiet practice is your solution.
Upward-Facing Dog Pose
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.
Crow Pose | Crane Pose
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.
Warrior 2 Pose
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.
Seated Forward Bend
A simple pose that's anything but easy.
Pose Dedicated to the Sage Marichi III
Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.
Legs Up the Wall Pose
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.
Pyramid Pose | Intense Side Stretch Pose
Parsvottanasana encourages balance, body awareness, and inspires confidence.
6 Yoga Poses That Will Tone Your Entire Body
Trade in your gym workouts for these postures, which shape stronger legs, arms, and core.
This Yin Yoga Practice Encourages You to Create Space—In Your Body and Mind
Sometimes you need to clear out what you no longer need to let in everything that you want.
This Heart-Opening Flow Inspires You to Move & Groove With Gratitude
Connect deeply with what matters—and find the strength to take action with care and compassion.
The Full Moon in Taurus Aligns With a Lunar Eclipse. Here’s How to Navigate It
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.
Warrior 3 Pose
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.
Downward-Facing Dog Pose
One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.
Side Plank Pose
When's the last time you reminded yourself that you can do difficult things?
Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.
Four-Limbed Staff Pose | Chaturanga Dandasana
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
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.
Standing Forward Bend
Uttanasana will wake up your hamstrings and soothe your mind.
Welcome Cozy Season With a Restorative Hygge-Inspired Yoga Sequence
The Danish word describes a feeling of soothing comfort. And who doesn't want more of that in their practice?
Ready to Fly in Firefly? This Sequence Is the Perfect Prep
Tap into your inner fire to find the balance, flexibility, and playfulness needed for this challenging posture.
10 Poses to Build Strength & Stability in Your Core
The steadiness you'll gain in this practice will connect you to all aspects of your core—beyond just your muscles.
Extended Side Angle Pose
Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.
How a Wall Can Revolutionize Your Revolved Half Moon
This is the prop you didn't know you needed.
Skip the Gym. These Are the Best Yoga Poses for Strength
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.
“Hairstand” Is the Latest Viral Yoga Challenge. Here’s How to Do It Safely
The hair might steal the show in this scroll-stopping posture, but hidden underneath is the demanding—and rewarding—One-Armed Handstand.
Warrior 1 Pose
Virabhadrasana 1 is a foundational yoga pose that balances flexibility and strength in true warrior fashion.
Take a break. Balasana is a restful pose that can be sequenced between more challenging asanas.
Revolved Head-to-Knee Pose
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.
Why Is Child’s Pose So Insanely Calming?
We've seen an explosion of memes about Child's Pose over the last year and a half. Coincidence? We think not.