Poses by Type

No time to do everything? Take a few minutes to do nothing in Viparita Karani.

Shoulderstand doesn't have to be misery. Properly aligned, it can even be joyful—and props can make it possible.

Learn the grounding and backbending actions of Fish Pose for focus, energy, and a mood boost.

Integrate all of the seemingly disparate parts that make up Visvamitrasana and soar into this incredible pose.

Twist to prepare for the challenging arm balance Parsva Bakasana.

There are benefits to being upside down.

Take a playful approach to building strength and flexibility in your torso with arm balances.

Use restorative yoga to combat seasonal affective disorder, a form of winter depression triggered by a lack of sunlight.

You’re not alone if slowing down leads to stressing out. Here’s what you need to know.

Take a spin in Bharadvaja's Twist to massage your abdominal organs and stretch your spine, shoulders, and hips.

There's a great divide among yoga teachers about the correct way to use the glutes in backbends. Get the backstory.

To enjoy all the benefits a forward bend has to offer, find just the right amount of rounding in your back.

Bring a sense of adventure and engage your whole body to float like a firefly.

Once you find balance in Half Moon Pose, radiate and extend in all directions to strengthen your legs, hips, and core.

The best preparation for a big backbend is a baby one. Locust Pose works the actions and strength needed for bigger bends.

Stick with challenging poses to build your muscles and your confidence.

Learning the fundamentals of this key yoga pose sets a strong foundation for the rest of your practice.

Keeping your hip points squared straight ahead may not always be best in twists.

One poetic translation of Camatkarasana means "the ecstatic unfolding of the enraptured heart."

Approach advanced backbends with skillful sequencing, working the key components, and you'll feel the benefits.

Prepare for inversions by strengthening your arms and core in Dolphin Pose.

Researchers have found that practicing restorative yoga regularly for only 10 weeks improved the outlook and energy level of breast cancer patients. The women who did a gentle yoga practice were also less likely to become depressed than the test...

Who couldn't use a simple breathing technique that works in seconds?

One of yoga's best backbends for beginners, Bridge Pose can fire you up or cool you down depending on what you need.

The best way to breathe to progress in your yoga practice.

Align body, mind, and spirit with nature by practicing this seasonal sequence.

Frustrating as it can be, Parsvottanasana is key for increasing hamstring and shoulder flexibility. Learn how to work it.

Use your breath to open your chest and backbend mindfully into Upward-Facing Dog Pose.

This dynamic sequence builds strength and calm from the inside out.

Forget destination and let Upavistha Konasana take you on an inner journey. Here are your directions, enjoy the ride.

Trouble focusing? There's an asana for that. Parivrtta Trikonasana demands full mental focus for physical stability.

Discover the power of mudras (hand gestures) for cultivating inner peace, courage, and confidence.

…and get the maximum benefit from this hip opener.

Yogic breathwork can transform your performance and the experience of your favorite sport.

The perfect microcosm of yoga, Downward-Facing Dog Pose can change your entire practice—maybe even life.

Learn the fundamentals of how to safely come into Marichyasana III.

Don't let tight quadriceps keep you from one of yoga's most relaxing poses: Supta Virasana.

This side-reclining pose stretches the backs of the legs, the sides of the torso, and tones the belly.

When you practice Standing Splits focus on the stretch in your quad and hamstring, not how high you can lift your leg.

The following pranayama techniques will bring balance.

This arm balance, Bhujapidasana, relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice.

This pose gently brings a greater awareness to the hip joints.

According to Hindu lore, the Peacock symbolizes immortality, love, and patience. Peacock Pose, called Mayurasana in Sanskrit, works to lovingly strengthen the core while stretching the palm side of the wrists.

"Four-Limbed Staff Pose" says it all. This pose becomes much easier when the rest of your body pitches in. Learn how to get the most out of this challenging pose.

Low Lunge, or Anjaneyasana in Sanskrit, stretches the thighs and groins and opens the chest. It provides recovery post-workout, and boosts energy while consciously working to improve posture.

Eka Pada Rajakapotasana II allows you to stretch the entire front body and deep into the hip flexors to strengthen your back and improve posture.

Prasarita Padottanasana is not only the perfect prep for standing poses but for your cool-down, too.

This variation of High Lunge, sometimes called Crescent Pose, is a great preparation for the full version of Virabhadrasana I (Warrior I Pose).

Richard Rosen tells the story of Virabhadra and how you can use Warrior II to improve balance and build strength.

Find length in front body before forward folding in Ardha Uttanasana.

Urdhva Hastasana translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose.

Counteract the effects of Modern-Day Sitting Syndrome by lengthening your hip flexors in High Lunge.

Rid yourself of insomnia with this calming pose sequence.

Forget crunche, have you met Urdhva Prasarita Padasana? It's a key yoga ab toner and back strengthener.

Practicing pranayama is essential if you hope to experience samadhi, yoga's true purpose.

Check out Julie Gudmestad's author page.

Give your feet just a little attention, and your whole body will feel better.

Use these breathing techniques to induce relaxation during your restorative yoga and meditation practice.

Learn the intricacies of the yoga pose, Headstand or Salamba Sirsasana

Check out Julie Gudmestad's author page.

Check out Angela Pirisi's author page.

Use self-care techniques based on Traditional Chinese medicine to maintain health and energy through the winter.

Going upside down makes you stronger and more flexible. Plus it changes your perspective. Use this sequence to build a Forearm Balance and watch your body and mind transform.

Twisting Poses will help restore your spine's natural range of motion, cleanse your organs, and stimulate circulation.

Sometimes considered a preparation for pranayama, other times a formal practice in itself.

Ujjayi is the beginner-friendly springboard for all other formal pranayama.

Learn one of three important "bonds," key for pranayama breath retention.

Pose Dedicated to the Sage Koundinya II tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.

The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

Learn the two versions of Single Nostril Pranayama: Surya Bhedana (Sun-Piercing Breath) and Chandra Bhedana (Moon-Piercing Breath).

Practice this pranayama technique for increased breath awareness and control.

A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.

Eka Pada Koundinyasana I or Pose Dedicated to the Sage Koundinya I has a lot going on—the twist, the legs going their separate ways, oh, and the arm balance. Master it.

In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.

An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.

Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.

Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.