Poses by Benefit

When pain happens, sometimes your instinct is to not move at all. Research suggests that's not always the right answer.

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

Because sometimes settling down takes more than a dark room and chamomile tea.

Because sometimes you need to cool down from within.

Because you shouldn't have to suffer through class.

Prepare yourself for deep, restful sleep with this 10-minute sequence that helps you release all the places you didn't even realize were tense.

He may never admit you're right. But these reasons might persuade your stubborn dad to at least try it.

Overwhelmed? Even when you can't step away from the computer and drop into Child's Pose, you can still come back to that same feeling. Here's how.

When you're ready to start moving again, here's how to reconnect with your breath and your body.

Your lower back does enough. Here's how to move more efficiently in your practice—and in life.

Remember: Your faith is stronger than your fear.

Your favorite yoga pose has gone viral. But is that a good thing?

Through yoga, I have learned that I can be balanced and graceful, even with a curved spine.

Don’t get up! With these variations, you can experience yoga in a more supported manner—perfect for those days when you are lacking energy but still want to practice.

Sometimes less is more, even in yoga.

A yoga sequence for anyone who holds others in their care.

On those days when dragging yourself out of bed feels pretty momentous, yoga—slow, steady, and supported—can help.

Perhaps getting some decent rest is easier than you thought.

When cramps have got you down, movement may be the last thing you want—but sometimes it's just what you need.

Recent studies have shown the benefit that yoga can have on hypertension. Here's a gentle practice to get you started.

It's not what you might expect.

Say goodbye to all that tension.

Our spines do so much. Here's how to keep yours healthy.

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.

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

“Going deeper” into your pose has nothing to do with how it looks.

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.

And I don’t mean the poses...

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.

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.

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.

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.

Yes, it is possible to get rid of that (super) annoying bloating.

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.

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.

If you're notoriously bad at relaxing, these calming poses will help you release *everything.*

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.

No more awkwardly waiting in Child's Pose while everyone else in class makes their way through warmups.

Uttanasana will wake up your hamstrings and soothe your mind.

Release your tension and relax with these grounding practices.

In this 13-minute practice, you'll connect with your breath—and open your upper body.

Your body will thank you.

Here come the deep sighs.

Goodbye, stress. Hello, peace.

Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.

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.

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.

Ever feel as airy and unstable as leaves swirling in the wind? That's your vata dosha out of balance. This slow yoga practice will help settle your energy and bring you back to calm.

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.

Sarah Clark explains and offers poses to help you stop grasping—and start accepting.

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

We know you'll try anything to get through your period. Add these practices to the list.

Take care of your reproductive organs with this practice.

Savasana is a pose of total relaxation—making it one of the most challenging.