Poses by Type

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

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

Practice this pranayama technique for increased breath awareness and control.

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

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

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

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.

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.

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.

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

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

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

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.

Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.

Kumbhaka is the central practice of traditional Hatha pranayama; there are two types of retention: after an inhale (antara), and after an exhale (bahya)

Jalandhara Bandha is one of three important "bonds" for pranayama breath retention, the other two being Mula and Uddiyana.

Learn this traditional hand seal or gesture used for controlled pranayama.

Kapalabhati is a traditional internal cleansing technique (kriya), and can be used as a simple warm-up for formal pranayama

Begin experimenting with how to integrate Mula Bandha into your asana practice.

Deep, seated twists have the power to transform your spine. Learn how to twist right into Ardha Matsyendrasana.

To find your balance in Tree Pose, plant deep roots to get grounded.

Check out Rachel Brahinsky's author page.

Open your chest and stretch your entire front body in Camel Pose to improve posture and lift your mood.

Core strength will help you get through those difficult poses. You'll feel easier in your poses and more capable in your life.

Virasana can be deceptively difficult for beginners. Learn how to modify it for your body.

Work your way up to Downward-Facing Dog with these prep poses—then master the full expression of the pose.

Salamba Sarvangasana's alignment is delicate, complex—and upside down. Practicing it is an exercise in maintaining your attention.

Find proper alignment in Pigeon Pose, then practice it often, and those stiff, tight hips will start to feel open again.

Some students struggle to grasp the source of Ujjayi breathing, while others tend to exaggerate it. What's the best way to teach Ujjayi breath?

Relax yet remain alert, balancing the restorative and the active in Supta Padangusthasana.

Fingers and toes are charged with divine power, which, when intelligently accessed and properly applied, can intensify the transformative power of the practice.

You may know Pincha Mayurasana or Feathered Peacock Pose by one of its common aliases: Forearm or Elbow Balance.

Backbends can bring up resistance and fear. But facing it with regular, safe practice, they begin to feel fab.

Before you go for big backbends, master the basics.

"Even an old person can become young when [Uddiyana Bandha] is done regularly" (Hatha-Yoga-Pradipika 3.58).

Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana.

Blow off some steam, wake up your face, and lighten up your practice in silly Simhasana.

Embrace the stability and expansion of Triangle Pose to ground your body and steady your mind.

Tony Sanchez offers advice for approaching headstand cautiously to avoid injury.

Natasha Rizopoulos shares her tips for camel pose—to improve the pose and relieve pain in the upper back.

Want to start an inversion practice? Here's what you need to know about the when and why.

You already possess one of the most effective ways to soothe stress overload.

Frazzled nerves? Let’s bring things down a notch.

Use these simple, but important, twisting techniques that help elongate the spine and have a host of physical and emotional benefits.

A pose to restore your energy.

Think like a kid and take a seat. Find out how Sukhasana, aka the Pose of Happiness, encourages a natural sense of ease. Just try it.

Richard Rosen explains the meaning of bridges in yoga philosophy, shedding new light on Bridge Pose.

One-legged poses give us a chance to find our center of gravity and dance around its edges. Here's how to still the wobbling and create a sense of fluid stability.

Great for beginners, Bridge Pose preps you for bigger backbends and brings you into the present moment.

When life has you dying to curl up into Child's Pose, try empowering Boat Pose instead to recharge your spirit.

A Beginner's Guide to Yoga's Key Inversions: Learn how to face your fear of going upside down and why it's so worth doing.

An eye opener, Parsvottanasana can shine light on easy-to-overlook truths.

Your antidote to stress: At least 10 minutes to breathe and surrender in restorative Viparita Karani.

Open tight shoulders and an achy back in this beginner-friendly seated twist, Marichyasana III.

Don't let the props stop you. Restorative yoga poses revive like nothing else.

Learning how to relax takes time. Fortunately, you can practice on your mat and use these tips anytime.

Yoga teacher Jaki Nett investigates restorative yoga for fertility. Learn which poses have the best possible benefits to aid fertility and conception.

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

In this challenging version of a twist, your arms wrap around your legs so your hands can clasp behind the back, almost like a lasso or a snare.

Heron Pose is an intense hamstring stretch. You may need to give Krounchasana some time.

Practice Ardha Matsyendrasana II as an opportunity to become the embodiment of peace and to make our practice a prayer for harmony in the world.

After making alignment adjustments in Warrior I, let go and feel the wholesome integration of your entire body.

This forward fold restores a sense of balance by grounding the body so the mind can become tranquil.

Iyengar Yoga instructor Lisa Walford makes suggestions for how you can make Supta Baddha Konasana (Reclining Bound Angle Pose) more comfortable.

Strengthening your side waist muscles may not eliminate your love handles, but it will unlock your pelvis and protect your lower back.

Iyengar Yoga instructor Lisa Walford explains the strength, flexibility, and actions necessary for Pincha Mayurasana.

Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.

Lay Virasana back and to take the stretch in the thighs and ankles up a notch.

Boost the body's energy and fight fatigue with Fish Pose, or Matsyasana in Sanskrit, while building confidence with a loving stretch in the shoulders. It is said that if you perform Matsyasana in water, you will be able to float like a fish.

Say hello to leg and ankle strength as you seek stability and extend into this balancing pose, Half Moon Pose.

Learn how your body's midline is key to balancing in Tree Pose.

Can't see the cow face? Notice that the crossed legs look like the lips. The bent-elbow arms, one up and one down, are the ears.

Upavistha Konasana is good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance.

Yoga gives us deeper breathing awareness–and brings greater concentration to the parts of the body that allow us to exhale and inhale fully.

Plow Pose increases circulation, suppleness, and vitality and also prepares the body for relaxation and meditation.

This simple yet demanding pose builds courage, poise, and confidence to explore more challenging arm balances.

Which poses should you practice to reverse the effects of chronic stress? Our expert Roger Cole recommends a regular restorative sequence.