Yoga Poses

Bird of Paradise Pose, called Svarga Dvijasana in Sanskrit, builds confidence in the mind and body while improving balance, boosting energy, and fighting fatigue.

Extend some love to your oft-neglected side body even as you prep for standing poses based on the same shape.

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.

Marichyasana III, a seated twist, helps with spine mobility and strengthening your back muscles.

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.

Nurture your love-hate relationship with Plank Pose. A beginner's best friend, it's the perfect precursor to more challenging arm balances.

The Sun Salutation, Surya Namaskār, is the foundation of modern-day vinyasa yoga. Here's how to go through this flow at home—and make it work for you.

Each month, YJ editors and contributors share the pose that they've been working on.

A former NFL Kicker shares an empowering sequence and meditation to help you bounce back from setbacks and defeat.

Strengthen your legs and core and improve circulation with these prep poses for Ubhaya Padangusthasana

Modify Paschimottanasana as necessary to find safe alignment in your body.

Stretch the back of your entire body, open your hips, and create a state of inner calm.

Strengthen your abdominals as you move step by step into Ubhaya Padangusthasana.

Strengthen lower back muscles, tone abdominal muscles, stimulate organs, and improve your posture in Salabhasana.

Modify Shalabhasana as necessary to find safe alignment in your body.

Strengthen your back and core and improve balance with these prep poses for Peacock Pose.

Build endurance as you move step by step into Mayurasana.

This contemplative meditation can be practiced regularly or whenever you feel overwhelmed, unstable, or emotionally shut down.

Come into Kali Mudra, named after the fierce goddess Durga.

This mudra represents unshakeable self-confidence, inner strength, and faith in something greater.

This mudra connects us to our higher Self, helps lift dull energy, creates a more receptive state, calms the mind, and brightens the overall mood. It is often used in meditation, pranayama, and asana.

Garuda Mudra is named after the eagle that Vishnu—the lord of preservation—rides. It can help you cultivate the discipline you need to stick with your daily yoga practice when life gets busy.

Tattva Mudra reminds us that the true nature 
of the Self, or our fundamental essence, is transcendent, unchanging, pure, and whole.

Prana Mudra is great if you need a quick pick-me-up, as it elicits the vitality that resides within our prana, or life force.

Bring your hands to the contemplative gesture of Dhyana Mudra by resting them, upturned, at your navel with the right hand on top.

Draw inspiration from this hand gesture representing the purity and perseverance of the lotus flower floating above the muddy waters of desire, fear, and attachment.

Representing a continuous flow of energy, use this mudra to calm and focus your mind and improve your attitude.

Ganesha Mudra is named after the Hindu deity who removes obstacles. Use it relieve stress and tension and lift your spirits.

Fire up your passion for a sacred life with Lingam Mudra.

Use this mudra to find the courage to keep your heart open and loving, especially during those difficult times in your life when fear, hate, or anger pull you away

Although standing orients your spine into proper posture, standing for too long can cause back pain. Incorporating a yoga routine can help relieve pain.

Cooped up inside waiting out winter's deep freeze? This practice would be a wise use of your time.

Amy Ippoliti offers tips for tight or injured shoulders that can be applied to any yoga pose.