Stand at Attention Samasthiti Front images/webp/stand-at-attention.webp A fundamental standing pose with feet together, arms at sides, and active engagement of all muscles. Develops concentration, stability, and balanced posture. Beginner 6 Root Crown Breathe Here Standing Foundation Grounding Alignment Mountain Pose Forward Fold Chair Pose Upward Salute Attention Pose Samasthiti Pose Press your big toes together and ground evenly through all four corners of your feet Engage your quadriceps firmly and draw your kneecaps upward Draw your navel in toward your spine to activate your core Roll your shoulders back and down, pressing your arms firmly against your sides Lengthen through the crown of your head as if a string is pulling you upward Samasthiti comes from the Sanskrit 'sama' meaning equal and 'sthiti' meaning standing still. It is the starting position in Ashtanga yoga, representing readiness and presence. Mountain Pose Tadasana Front images/webp/mountain-pose.webp Establishes proper alignment, grounding, and body awareness. The foundation for all standing poses. Beginner 5 Root Crown Breathe Here Standing Foundation Grounding Forward Fold Chair Pose Tree Pose Upward Salute Stand at Attention Standing Pose Tadasana Pose Ground evenly through all four corners of your feet Engage your quadriceps to lift your kneecaps without locking Stack your ears over your shoulders, your shoulders over your hips Imagine a golden thread pulling upward from the crown of your head Soften your shoulders down and let your arms hang naturally Named from Sanskrit 'tada' meaning mountain, Tadasana represents the stillness and majesty of a mountain. It is considered the foundation of all standing poses in modern yoga. Staff Pose Dandasana Front images/webp/staff-pose.webp Establishes proper seated alignment, strengthens the core and back muscles, and improves posture. Foundation for seated poses. Beginner 10 Root Solar Plexus Breathe Here Seated Foundation Core Easy Pose Seated Forward Fold Boat Pose Butterfly Pose Seated Mountain Dandasana Pose Sit directly on top of your sitting bones with an upright pelvis Flex your feet and press actively through your heels Lengthen your spine tall as if sitting against a wall Engage your quadriceps to press the backs of your thighs into the floor Draw your shoulders back and down to open your chest Dandasana, from 'danda' meaning staff or stick, is the seated equivalent of Mountain Pose. It establishes the foundational alignment for all seated postures. Table Top Bharmanasana Front images/webp/table-top.webp A neutral position on hands and knees with a flat back. Foundation for cat-cow, bird dog, and transitions like Downward Dog. Beginner 8 Sacral Root Breathe Here Foundation Neutral Kneeling Cat Pose Cow Pose Downward Facing Dog Child's Pose Bird Dog Thread the Needle All Fours Hands and Knees Stack your wrists directly beneath your shoulders and your knees beneath your hips Spread your fingers wide and press your palms firmly into the floor Engage your core to maintain a neutral spine from your tailbone to the crown of your head Draw your shoulder blades down your back away from your ears Keep your gaze between your hands with the back of your neck long Bharmanasana comes from the Sanskrit word for 'table.' This neutral position serves as the foundation for many transitional movements in vinyasa flow. Chair Pose Utkatasana Front images/webp/chair-pose.webp Builds heat and strength in the legs, glutes, and core. Challenges endurance and focus. Beginner 25 Solar Plexus Root Inhale Standing Strength Heat Building Mountain Pose Forward Fold Revolved Chair Pose Eagle Pose Fierce Pose Thunderbolt Pose Shift your weight into your heels until you can wiggle your toes Track your knees in line with your second toes Engage your core and lengthen your tailbone toward the floor Reach your arms alongside your ears with shoulders relaxed Aim to bring your thighs parallel to the floor Utkatasana translates to 'fierce pose' or 'powerful pose' in Sanskrit. It builds the internal fire (tapas) and was traditionally held for long durations to build mental fortitude. Crescent Lunge Ashta Chandrasana Right images/webp/crescent-lunge.webp Strengthens legs and core, stretches hip flexors. Challenges balance with back knee lifted. Beginner 25 Sacral Solar Plexus Breathe Here Standing Strength Stability Hip Opener Warrior I Warrior II Plank Low Lunge Runner's Lunge Mountain Pose Revolved Crescent Lunge High Lunge Stack your front knee directly over your ankle Draw your front hip back and your back hip forward to square your pelvis Step your feet hip-width apart for balance, not on a tightrope Engage your core and lengthen your tailbone toward the floor Reach your arms overhead with your biceps by your ears Ashta Chandrasana, named for the eight-pointed crescent moon, represents the balance between reaching upward and grounding downward in yoga philosophy. Revolved Crescent Lunge Parivrtta Anjaneyasana Right images/webp/revolved-crescent-lunge.webp Deep twisting pose that combines the leg strength of Crescent Lunge with a powerful spinal rotation. Improves balance, digestion, and detoxification while stretching hips and shoulders. Intermediate 42 Solar Plexus Sacral Breathe Here Standing Twist Balance Hip Opener Strength Detox Crescent Lunge Warrior I Revolved Chair Pose Side Angle Pose Revolved Triangle Pose Twisted High Lunge Revolved High Lunge Stack your front knee directly over your ankle at a 90-degree bend Hook your opposite elbow firmly outside your front knee as a lever for your twist Press your palms together at heart center and use that pressure to deepen your rotation Initiate your twist from your thoracic spine, keeping your hips square to the front Extend through your back heel and engage your back leg to maintain stability This twist variation of the crescent lunge combines the strength of standing poses with the detoxifying benefits of twists, deeply activating the core and digestive organs. Extended Side Angle Utthita Parsvakonasana Right images/webp/extended-side-angle.webp Deeply stretches the side body, opens hips and chest, and strengthens legs. Builds stamina. Intermediate 35 Sacral Heart Inhale Standing Side Stretch Strength Hip Opener Warrior II Triangle Pose Reverse Warrior Bound Half Moon Side Angle Pose Utthita Parsvakonasana Bend your front knee to 90 degrees, stacking it over your ankle Root through the outer edge of your back foot Create one long line from your back heel through your top fingertips Roll your top shoulder open to rotate your chest toward the ceiling Avoid collapsing your torso onto your front thigh Utthita Parsvakonasana creates a long line of energy from the back foot through the extended fingertips, embodying the concept of expansion in yoga. Gorilla Pose Pada Hastasana Front images/webp/gorilla-pose.webp Standing forward fold with hands placed under the feet (palms up). Deeply stretches hamstrings, calves, and wrists. Beginner 16 Root Sacral Exhale Standing Forward Fold Stretch Wrist Stretch Forward Fold Half Forward Fold Mountain Pose Chair Pose Padahastasana Hand Under Foot Pose Slide your hands beneath your feet with your palms facing up and your toes reaching your wrist creases Press the tops of your feet firmly into your palms to deepen your wrist stretch Bend your elbows wide to the sides, drawing your torso closer to your thighs Shift your weight slightly forward into the balls of your feet to stack your hips over your ankles Release your head and neck completely, letting the crown of your head hang heavy Padahastasana, meaning 'hand under foot pose,' is a deep forward fold that reverses the typical relationship between hands and feet, promoting humility and surrender. Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana Right images/webp/hand-to-big-toe.webp Challenges balance, stretches hamstrings and hips, and strengthens the standing leg and core. Intermediate 44 Root Sacral Breathe Here Standing Balance Stretch Core Mountain Pose Tree Pose Standing Splits Warrior III Utthita Hasta Padangusthasana Standing Leg Raise Root down firmly through your standing foot and engage your standing-leg quadricep Hook your big toe with your first two fingers and thumb in a yogi toe lock Extend your lifted leg forward, straightening through your knee and flexing your foot Keep both hips level and squared to the front, avoiding rotation in your pelvis Lengthen your spine upward and fix your gaze on a steady point to maintain your balance Utthita Hasta Padangusthasana challenges balance while developing hip flexibility. It appears in many traditional Ashtanga sequences. Humble Warrior Baddha Virabhadrasana Right images/webp/humble-warrior.webp Forward fold variation from Warrior 1 with hands interlaced behind back. Deeply opens shoulders and hips, promotes surrender. Intermediate 36 Heart Third Eye Inhale Standing Forward Fold Hip Opener Shoulder Opener Surrender Warrior I Wide-Legged Forward Fold Pyramid Pose Downward Facing Dog Devotional Warrior Bowing Warrior Interlace your fingers behind your back and squeeze your palms together to open your chest Bow your torso forward inside your front thigh, bringing your shoulder to the inside of your knee Lift your bound fists up and over toward the ceiling, drawing your shoulder blades together Press firmly through the outer edge of your back foot to keep your back leg strong and grounded Maintain a 90-degree bend in your front knee, keeping it stacked directly over your ankle This devotional variation of Warrior combines strength with surrender, symbolizing the warrior's humility before a higher purpose. Reverse Warrior Viparita Virabhadrasana Right images/webp/reverse-warrior.webp Creates a side bend and opens the side waist while maintaining Warrior 2 leg stance. Builds strength and grace. Beginner 18 Sacral Heart Inhale Standing Side Stretch Strength Chest Opener Warrior II Extended Side Angle Triangle Pose Half Moon Peaceful Warrior Viparita Virabhadrasana Maintain a deep bend in your front knee at 90 degrees Sweep your front arm up and back to open your side body Let your back hand rest lightly on your back thigh Press firmly through the outer edge of your back foot Emphasize your lateral side bend rather than collapsing into a backbend Also called Peaceful Warrior, this pose combines the grounding strength of Warrior II with a gentle side bend and heart opening. Triangle Pose Trikonasana Right images/webp/triangle-pose.webp Stretches hamstrings, groins, and hips while opening the chest and shoulders. Improves stability and alignment. Beginner 22 Sacral Heart Inhale Standing Stretch Hip Opener Chest Opener Warrior II Half Moon Revolved Triangle Pose Wide-Legged Forward Fold Trikonasana Extended Triangle Hinge from your front hip crease, not your waist Engage your quadriceps to straighten both legs without locking Stack your top shoulder directly over your bottom shoulder Keep your body in one plane as if pressed between two panes of glass Press firmly through the outer edge of your back foot Trikonasana, from 'trikona' meaning three angles, is one of the fundamental standing poses in yoga. It appears in nearly every yoga tradition. Warrior I Virabhadrasana I Right images/webp/warrior-1.webp Strengthens legs and core, opens chest and shoulders, stretches hip flexors. Builds stability, focus, and confidence. Beginner 20 Root Solar Plexus Inhale Standing Strength Hip Opener Chest Opener Warrior II Mountain Pose Humble Warrior Pyramid Pose Crescent Lunge Warrior One Virabhadrasana I Square your hips by drawing your front hip back and tucking your tailbone Stack your front knee directly over your ankle, thigh toward parallel Ground through your back foot at 45 degrees, pressing the outer edge Reach your arms overhead with biceps framing your ears Widen your stance so your front heel aligns with your back arch Named after Virabhadra, a fierce warrior created by Lord Shiva in Hindu mythology. The pose embodies strength, focus, and determination. Warrior II Virabhadrasana II Right images/webp/warrior-2.webp Strengthens legs and arms, opens hips and chest. Builds stamina, focus, and determination. Beginner 20 Sacral Root Inhale Standing Strength Hip Opener Focus Extended Side Angle Triangle Pose Reverse Warrior Warrior I Half Moon Warrior Two Virabhadrasana II Open your hips wide to the long edge of your mat Track your front knee over your pinky toe, thigh toward parallel Extend your arms at shoulder height, reaching through both fingertips Set a four-foot stance with your front heel bisecting your back arch Gaze steadily over your front fingertips The second Warrior pose represents the warrior surveying the battlefield. It develops stamina and concentration while opening the hips. Forward Fold Uttanasana Front images/webp/forward-fold.webp Stretches hamstrings, calves, and back. Calms the mind, relieves stress, and can improve digestion. Beginner 12 Root Sacral Exhale Standing Forward Fold Stretch Calming Inversion Mountain Pose Half Forward Fold Standing Splits Chair Pose Gorilla Pose Malasana Standing Forward Bend Uttanasana Fold from your hip creases, not your waist Let your head hang heavy to release tension in your neck Keep a generous bend in your knees to protect your lower back Shift your weight slightly forward into the balls of your feet Extend your spine long as you fold, leading with your sternum Uttanasana, meaning 'intense stretch,' is considered a calming pose that soothes the nervous system while stretching the entire back body. Half Forward Fold Ardha Uttanasana Front images/webp/half-forward-fold.webp Lengthens the spine, stretches hamstrings lightly. Often used as a transition in Sun Salutations to prepare for stepping or jumping back. Beginner 10 Sacral Solar Plexus Exhale Standing Forward Fold Stretch Transitional Forward Fold Plank Mountain Pose Chair Pose Halfway Lift Ardha Uttanasana Hinge forward from your hip creases with a flat back Place your fingertips on your shins or the floor for support Draw your shoulder blades together and away from your ears Lengthen from your tailbone through the crown of your head Gaze slightly forward to keep your neck in line with your spine Ardha Uttanasana is a key transitional pose in Sun Salutations, teaching spinal extension and awareness of the back body. Seated Forward Fold Paschimottanasana Front images/webp/seated-forward-fold.webp Deeply stretches the entire back body (spine, hamstrings, calves). Calms the nervous system, promotes introspection. Beginner 15 Root Sacral Exhale Seated Forward Fold Stretch Calming Staff Pose Butterfly Pose Boat Pose Table Top Paschimottanasana Seated Forward Bend Sit tall on your sit bones and hinge forward from your hip creases, not your waist Reach your chest toward your thighs, leading with your sternum to maintain a long spine Walk your hands along the outside of your legs, holding your shins, ankles, or feet Flex your feet actively and press through your heels, engaging your quadriceps Relax your shoulders away from your ears and soften your neck with each exhale Paschimottanasana means 'intense stretch of the west,' as the back body was traditionally considered the western side of the body in Indian philosophy. Wide-Legged Forward Fold Prasarita Padottanasana Front images/webp/wide-legged-forward-fold.webp Stretches inner thighs, hamstrings, and spine. Calms the mind, relieves mild back tension. Variations include different hand/arm positions. Beginner 18 Root Sacral Exhale Standing Forward Fold Stretch Hip Opener Inversion Mountain Pose Triangle Pose Warrior II Skandasana Headstand Prasarita Padottanasana Wide Fold Step your feet four to five feet apart with toes slightly pigeon-toed Fold from your hip creases, maintaining a flat back as you hinge Engage your quadriceps to keep your legs straight and active Release the crown of your head toward the floor Distribute your weight evenly and lift your inner arches Prasarita Padottanasana is both a hip opener and an inversion, bringing the head below the heart for calming benefits. Birds of Paradise Svarga Dvijasana Right images/webp/birds-of-paradise.webp Advanced standing balance requiring hip flexibility, hamstring length, core strength, and focus. Combines a bind with leg extension. Advanced 72 Sacral Heart Throat Breathe Here Standing Balance Bind Hip Opener Stretch Bound Extended Side Angle Mountain Pose Standing Splits Svarga Dvijasana Paradise Pose Root down firmly through your standing foot and engage your standing-leg glutes for stability Maintain your bind securely, wrapping your arms around your lifted thigh Extend your bound leg upward, straightening through your knee and pressing through your heel Open your chest toward the ceiling and draw your bound shoulder back Fix your gaze on a steady point and lengthen your spine tall from tailbone to crown Named after the tropical flower, this advanced balance pose blooms from a bound side angle into a standing split, symbolizing beauty emerging from effort. Bound Half Moon Baddha Ardha Chandrasana Right images/webp/bound-half-moon.webp Variation of Half Moon Pose involving a bind between the top arm and lifted leg. Deeply opens the chest and challenges balance. Intermediate 52 Heart Sacral Breathe Here Standing Balance Bind Hip Opener Chest Opener Half Moon Extended Side Angle Standing Splits Warrior III Bound Ardha Chandrasana Root down through all four corners of your standing foot and micro-bend your standing knee Reach your top arm behind your back and clasp your inner thigh or shin of your lifted leg Press your lifted leg strongly into your bound hand to energize the full extension Roll your top shoulder open to rotate your chest toward the ceiling Engage your core and lengthen your tailbone toward your standing heel for stability This advanced variation adds a bind to Half Moon, deepening the twist and heart opening while challenging balance and focus. Dancer's Pose Natarajasana Right images/webp/dancer-pose.webp Combines balance, strength, flexibility, and focus. Opens the chest and shoulders, stretches the hip flexors and quads. Intermediate 50 Heart Sacral Throat Breathe Here Standing Balance Backbend Chest Opener Stretch Mountain Pose Tree Pose Warrior III Extended Hand-to-Big-Toe Pose Natarajasana Lord of the Dance Root firmly through all four corners of your standing foot Kick your back foot strongly into your hand to lift your leg Reach your free arm forward and up as a counterbalance Keep both of your hip points squared toward the front of your mat Create a bow shape by pressing your foot into your hand Natarajasana is named after Nataraja, the dancing form of Lord Shiva who performs the cosmic dance of creation and destruction. Eagle Pose Garudasana Right images/webp/eagle-pose.webp Improves balance, concentration, and joint stability (ankles, knees, wrists). Stretches shoulders and upper back. Intermediate 38 Third Eye Root Breathe Here Standing Balance Twist Shoulder Opener Joint Health Mountain Pose Tree Pose Chair Pose Warrior III Garudasana Eagle Arms Wrap your arms and lift your elbows to shoulder height Cross your top leg over and hook your foot behind the standing calf Sit deeply as if sinking into a chair, squaring your hips forward Keep your spine long and vertical, avoiding rounding forward Fix your gaze on a steady point for balance Garudasana is named after Garuda, the mythical eagle who served as the vehicle of Lord Vishnu. The wrapping action builds focused concentration. Half Moon Ardha Chandrasana Right images/webp/half-moon-pose.webp Challenges balance while strengthening legs and core. Opens hips and chest, improves coordination. Intermediate 42 Sacral Solar Plexus Breathe Here Standing Balance Strength Hip Opener Chest Opener Triangle Pose Warrior II Warrior III Standing Splits Bound Half Moon Ardha Chandrasana Half Moon Balance Stack your top hip directly over your bottom hip Lift your back leg to hip height, flexing your foot actively Open your chest to the side wall, not down toward the floor Keep a micro-bend in your standing knee to protect the joint Place your bottom hand on a block or the floor below your shoulder Ardha Chandrasana, named after the half moon, develops balance and core strength. The pose represents the balance between solar and lunar energies. Standing Splits Urdhva Prasarita Eka Padasana Right images/webp/standing-split.webp Challenges balance and hamstring flexibility. Strengthens the standing leg. A forward fold with one leg extended upwards. Intermediate 48 Root Sacral Breathe Here Standing Balance Forward Fold Stretch Inversion Forward Fold Half Moon Warrior III Handstand Prep Low Lunge Urdhva Prasarita Eka Padasana Standing Split Fold your torso over your standing leg, bringing your chest toward your thigh Lift your back leg as high as possible while keeping your hips squared Point your lifted hip toward the floor to level your pelvis Keep your standing leg straight with a micro-bend to protect your knee Place your hands on the floor or hold your standing ankle for support This intense hamstring stretch combines a forward fold with a one-legged balance, developing both flexibility and focus. Tree Pose Vrksasana Right images/webp/tree-pose.webp Improves balance, concentration, and stability. Strengthens ankles and legs, opens hips gently. Beginner 22 Root Heart Breathe Here Standing Balance Focus Hip Opener Mountain Pose Warrior III Eagle Pose Extended Hand-to-Big-Toe Pose Vrksasana One-Legged Balance Press your foot firmly into your inner thigh and your thigh back into your foot Never place your foot directly on your knee joint Keep both of your hips level and squared forward Root through all four corners of your standing foot Fix your gaze on a single steady point at eye level Vrksasana, one of the oldest known asanas, teaches stability through rootedness while remaining flexible like a tree swaying in the wind. Warrior III Virabhadrasana III Right images/webp/warrior-3.webp Balancing pose that strengthens the entire back body, legs, and core. Improves focus, coordination, and posture. Intermediate 40 Solar Plexus Root Inhale Standing Balance Strength Core Focus Warrior I Crescent Lunge Half Moon Standing Splits Mountain Pose Warrior Three Virabhadrasana III Level your hip points toward the floor like headlights shining down Reach actively through your back heel and the crown of your head Engage your core as if bracing for a gentle push Keep a micro-bend in your standing knee to protect the joint Flex your lifted foot and internally rotate your lifted thigh slightly The most challenging Warrior variation tests balance and core strength, representing the warrior in full flight toward their goal. Half Lord of the Fishes Ardha Matsyendrasana Right images/webp/half-lord-of-the-fishes.webp Seated spinal twist energizes the spine, stimulates digestion, and improves spinal mobility. Stretches hips, shoulders, and neck. Beginner 16 Solar Plexus Sacral Inhale Seated Twist Detox Spinal Health Easy Pose Staff Pose Butterfly Pose Marichyasana C Ardha Matsyendrasana Seated Spinal Twist Lengthen your spine tall on each inhale before deepening your twist Hook your elbow outside your opposite knee and use it as leverage Initiate your twist from your belly, then your ribs, then your shoulders Keep both of your sitting bones grounded evenly on the mat Place your back hand behind you to support your upright spine Named after the sage Matsyendra, who is said to have learned yoga by overhearing Lord Shiva teach his wife Parvati on a secluded island. Reclined Twist Supta Matsyendrasana Right images/webp/reclined-twist.webp Gentle supine twist that releases tension in the spine and back muscles. Promotes relaxation and can aid digestion. Beginner 8 Sacral Solar Plexus Exhale Supine Twist Relaxation Restorative Spinal Health Corpse Pose Bridge Pose Happy Baby Knees to Chest Supine Spinal Twist Jathara Parivartanasana Lower your knees gently to one side, stacking them together Anchor both of your shoulders firmly into the floor Extend your arms out in a T shape at shoulder height Turn your gaze in the opposite direction of your knees Allow gravity to deepen your twist with each exhale Supine twists are considered some of the most therapeutic poses in yoga, gently massaging the internal organs and releasing spinal tension. Supine Twist Jathara Parivartanasana Right images/webp/supine-twist.webp Performed lying on the back, knees drop to one side while gazing opposite. Gentle spinal rotation, releases lower back. Beginner 8 Sacral Solar Plexus Exhale Supine Twist Relaxation Restorative Corpse Pose Happy Baby Reclined Twist Knees to Chest Lying Twist Reclining Twist Draw one knee across your body with your opposite hand guiding it Press your opposite shoulder firmly into the floor Extend your free arm out to the side at shoulder height Soften your belly and let gravity deepen your twist with each breath Keep your knees at hip height or higher to protect your lower back This gentle reclining twist helps restore equilibrium to the spine and is often used as a cooling pose near the end of practice. Revolved Chair Pose Parivrtta Utkatasana Right images/webp/revolved-chair-pose.webp Combines the strength of Chair Pose with a deep spinal twist. Detoxifies organs, builds heat, challenges balance. Intermediate 40 Solar Plexus Sacral Inhale Standing Twist Strength Detox Balance Chair Pose Mountain Pose Forward Fold Side Crow Prep Parivrtta Utkatasana Sink your hips low as if sitting in a chair, keeping your knees together and tracking over your toes Bring your palms together at your heart center in prayer position Hook your opposite elbow firmly outside your knee, using the contact as leverage to twist Rotate from your thoracic spine, stacking your top shoulder directly over your bottom shoulder Press your palms evenly together and draw your thumbs toward your sternum to deepen your rotation This twist in Chair Pose combines the heat-building quality of Utkatasana with the detoxifying benefits of spinal rotation. Revolved Triangle Pose Parivrtta Trikonasana Right images/webp/revolved-triangle-pose.webp Combines a deep twist with a hamstring stretch. Improves balance, aids digestion, strengthens legs and core. Intermediate 42 Solar Plexus Sacral Breathe Here Standing Twist Stretch Balance Detox Triangle Pose Pyramid Pose Warrior I Wide-Legged Forward Fold Parivrtta Trikonasana Twisted Triangle Square your hips toward the front of your mat by drawing your back hip forward Place your opposite hand outside your front foot, using a block if needed to maintain length Extend your top arm straight up and rotate your chest open toward the ceiling Engage your quadriceps strongly to keep both legs straight and active Lengthen your spine from your tailbone through the crown of your head on each inhale Parivrtta Trikonasana is considered one of the most challenging standing poses, combining balance, flexibility, and strength in a deep twist. Thread the Needle Parsva Balasana / Urdhva Mukha Pasasana variation Right images/webp/thread-the-needle.webp Gentle twist from Table Top. Releases tension in the upper back, shoulders, and neck. Beginner 14 Heart Throat Breathe Here Kneeling Twist Shoulder Opener Restorative Table Top Child's Pose Cat Pose Puppy Pose Parsva Balasana Revolved Child's Pose Slide your threading arm under your chest, lowering your shoulder and temple to the mat Stack your hips directly over your knees to keep the twist centered in your upper back Press your top hand firmly into the floor to deepen the rotation through your thoracic spine Soften your chest toward the mat and breathe into the space between your shoulder blades Keep your supporting arm strong or extend it overhead to intensify the stretch This gentle twist from Table Top position opens the shoulders and upper back, making it accessible for practitioners of all levels. Butterfly Pose Baddha Konasana Front images/webp/butterfly-pose.webp Seated pose opening the hips and inner thighs. Can be practiced upright or folded forward. Stimulates pelvic region. Beginner 12 Sacral Root Breathe Here Seated Hip Opener Stretch Groin Stretch Calming Seated Forward Fold Easy Pose Staff Pose Reclined Bound Angle Baddha Konasana Cobbler's Pose Bring the soles of your feet together and draw your heels toward your pelvis Allow your knees to release open toward the floor with gravity Lengthen your spine tall from your tailbone through the crown of your head Hold the outsides of your feet with both hands, gently opening them like a book Relax your shoulders away from your ears and broaden across your collarbones Baddha Konasana is also called Cobbler's Pose because Indian cobblers traditionally sat in this position while working on shoes. Garland Pose Malasana Front images/webp/garland-pose.webp Deep squat opening hips, groin, and lower back. Stretches ankles. Grounding and beneficial for digestion and elimination. Beginner 20 Root Sacral Breathe Here Kneeling Hip Opener Grounding Stretch Ankle Mobility Mountain Pose Forward Fold Crow Pose Table Top Malasana Yogi Squat Turn your toes slightly outward and sink your hips low between your heels Press your elbows firmly into your inner knees to encourage your thighs open Bring your palms together at your heart center in Anjali Mudra Lengthen your spine upward from your tailbone, lifting through the crown of your head Ground evenly through all four corners of your feet, keeping your heels down Malasana, or yogi squat, represents the natural resting position used in many cultures throughout history before chairs became common. Half Pigeon Ardha Eka Pada Rajakapotasana Right images/webp/half-pigeon.webp Intense hip opener focusing on the external rotation of the front leg hip and stretching the hip flexor of the back leg. Often practiced folding forward (Sleeping Pigeon). Intermediate 36 Sacral Heart Breathe Here Floor Hip Opener Stretch Glute Stretch Psoas Stretch Downward Facing Dog Three Legged Dog Table Top Pigeon Pose Sleeping Pigeon Eka Pada Rajakapotasana Prep Draw your front shin as close to parallel with the front edge of your mat as your hips allow Square your hips toward the front of your mat, leveling your hip points Walk your hands forward and lower your torso, releasing your forehead toward the floor Extend your back leg long behind you, pressing the top of your foot into the mat Flex your front foot to protect your knee and engage your outer hip A preparatory form of King Pigeon, this pose is one of the most effective hip openers in yoga and can release stored emotional tension. Happy Baby Ananda Balasana Front images/webp/happy-baby.webp Supine pose opening hips and inner groin. Gently releases lower back and sacrum. Calming and playful. Beginner 8 Sacral Root Breathe Here Supine Hip Opener Relaxation Restorative Lower Back Release Corpse Pose Reclined Twist Bridge Pose Knees to Chest Ananda Balasana Dead Bug Pose Draw your knees wide toward your armpits, keeping your shins perpendicular to the floor Hold the outer edges of your feet with your hands, stacking ankles over knees Anchor your tailbone and sacrum down toward the mat Lengthen through the back of your neck, keeping your head resting on the floor Gently pull your feet downward to deepen the stretch through your inner groin Ananda Balasana mimics the natural movements of an infant, reconnecting practitioners with the joy and freedom of early childhood. Lizard Pose Utthan Pristhasana Right images/webp/lizard-pose.webp Deep hip and groin opener, stretches hamstrings, hip flexors, and quads. Can be practiced on hands or forearms. Intermediate 38 Sacral Root Breathe Here Floor Hip Opener Stretch Groin Stretch Psoas Stretch Low Lunge Runner's Lunge Downward Facing Dog Half Pigeon Plank Utthan Pristhasana Dragon Pose Plant your front foot to the outside of your same-side hand, toes pointing forward Sink your hips forward and down, lengthening through your back leg hip flexor Lower onto your forearms to deepen the stretch through your inner groin Keep your front knee tracking over your ankle, not collapsing inward Broaden across your chest and lengthen your spine from tailbone to crown Utthan Pristhasana is a deep hip opener that prepares the body for advanced poses like splits and arm balances. Low Lunge Anjaneyasana Right images/webp/low-lunge.webp Stretches hip flexors (psoas) and quadriceps of the back leg. Builds stability. Back knee rests on the ground. Beginner 17 Sacral Heart Breathe Here Kneeling Lunge Hip Opener Stretch Psoas Stretch Downward Facing Dog Table Top Crescent Lunge Lizard Pose Half Splits Runner's Lunge Anjaneyasana Crescent Low Lunge Lower your back knee to the mat and untuck your toes to release the top of your foot down Stack your front knee directly over your ankle, keeping your shin vertical Sink your hips forward and down to deepen the stretch through your back leg hip flexor Sweep your arms overhead and draw your ribs in to avoid flaring Lift your chest and gently draw your shoulder blades down your back Anjaneyasana is named after the monkey god Hanuman's mother, Anjani. This lunge opens the hip flexors, which become tight from prolonged sitting. Runner's Lunge Ashwa Sanchalanasana Right images/webp/runners-lunge.webp A foundational lunge with the back knee on or hovering above the ground. Builds strength in the legs while opening the hip flexors and preparing for deeper poses. Beginner 16 Sacral Root Breathe Here Standing Lunge Hip Opener Stretch Psoas Stretch Low Lunge Downward Facing Dog Crescent Lunge Lizard Pose Half Splits Sprint Lunge Step your front foot forward between your hands, planting it flat on the mat Extend your back leg straight and strong, pressing through your heel Frame your front foot with both hands, fingertips grounded on the floor Lengthen your spine from your tailbone through the crown of your head Stack your front knee over your ankle and engage your core to support your low back A dynamic variation of the lunge used extensively in vinyasa flow to build heat and prepare the body for deeper hip openers. Pigeon Pose Eka Pada Rajakapotasana Right images/webp/pigeon-pose.webp Upright variation of the hip opener, often incorporating a backbend (King Pigeon) or quad stretch. Opens hips and chest. Intermediate 40 Sacral Heart Breathe Here Floor Hip Opener Backbend Chest Opener Downward Facing Dog Three Legged Dog Half Pigeon Mermaid Pose King Pigeon Prep Place your front shin across the mat, adjusting the angle to suit your hip flexibility Square your hips toward the front of your mat, drawing your back hip forward Lift your chest tall and walk your hands back alongside your hips Press the top of your back foot into the mat to engage your back leg Draw your lower belly in and up to support your lumbar spine as you lift your heart Eka Pada Rajakapotasana is considered the king of hip-opening poses. The full expression includes a deep backbend reaching for the back foot. Reclined Bound Angle Supta Baddha Konasana Front images/webp/reclined-bound-angle.webp Restorative supine pose opening hips, inner thighs, and chest gently. Promotes relaxation and stress relief. Beginner 7 Sacral Heart Breathe Here Supine Restorative Hip Opener Chest Opener Relaxation Butterfly Pose Corpse Pose Happy Baby Bridge Pose Supta Baddha Konasana Reclined Butterfly Lie back and bring the soles of your feet together, letting your knees open wide Slide your heels as close to your pelvis as feels comfortable Rest your arms alongside your body with your palms facing up Release any tension in your inner thighs and allow gravity to deepen the opening Lengthen the back of your neck and let your low back settle naturally into the mat Supta Baddha Konasana is one of the most restorative poses in yoga, often held for extended periods to deeply release the inner thighs and groin. Bird Dog Dandayamana Bharmanasana / Parsva Balasana variation Right images/webp/bird-dog.webp Strengthens core, back muscles, and glutes while improving balance and stability. Done from Table Top. Beginner 18 Solar Plexus Root Breathe Here Kneeling Core Strength Balance Stability Table Top Cat Pose Cow Pose Downward Facing Dog Hunting Dog Dandayamna Bharmanasana Extend your opposite arm and leg simultaneously, reaching long in both directions Keep your hips level and squared to the mat, avoiding any rotation Engage your deep core muscles to prevent your torso from rocking side to side Flex your extended foot and reach actively through your fingertips Maintain a neutral spine, gazing down between your hands to lengthen your neck This core-stabilizing exercise originated in physical therapy and was adopted into yoga as a preparatory pose for arm balances. Boat Pose Navasana Front images/webp/boat-pose.webp Strongly engages core muscles (abdominals, hip flexors) and strengthens the spine. Improves balance and concentration. Intermediate 38 Solar Plexus Sacral Breathe Here Seated Core Strength Balance Staff Pose Seated Forward Fold Low Boat (Ardha Navasana) Table Top Navasana V-Sit Balance on the tripod of your sitting bones and tailbone Prioritize a long spine over straight legs; bend your knees if your back rounds Extend your arms forward alongside your legs, parallel to the floor Lift through your sternum and keep your chest open Engage your deep lower abdominals to support your spine Navasana, named after a boat, builds the core fire (agni) that is central to yogic philosophy for transformation and purification. Forearm Plank Makara Adho Mukha Svanasana / Phalakasana II Front images/webp/forearm-plank.webp Strengthens core, arms, shoulders, and legs. Builds endurance. Body forms a straight line supported on forearms and toes. Beginner 24 Solar Plexus Root Exhale Floor Core Strength Endurance Shoulder Strength Plank Dolphin Pose Side Plank (Forearm variation) Sphinx Pose Dolphin Plank Makara Adho Mukha Svanasana Place your forearms parallel on the floor with your elbows directly beneath your shoulders Press your forearms and palms firmly into the mat to lift away from the floor Engage your core and draw your navel toward your spine to support your low back Create one straight line from the crown of your head through your heels Press back through your heels and squeeze your glutes to keep your hips from sagging This variation of Plank builds endurance in the core and shoulders while being easier on the wrists than a full Plank position. Low Plank Chaturanga Dandasana Front images/webp/low-plank.webp Strengthens arms (triceps), shoulders, wrists, and core. A key transitional pose in Vinyasa yoga (Sun Salutations). Intermediate 36 Solar Plexus Root Exhale Floor Core Strength Arm Strength Transitional Plank Upward Facing Dog Cobra Pose Downward Facing Dog Chaturanga Dandasana Four-Limbed Staff Pose Bend your elbows to 90 degrees, hugging them tight to your ribs Keep your shoulders no lower than elbow height Maintain one straight line from your head to your heels Engage your core to prevent your hips from dropping Point your elbows straight back, not out to the sides Chaturanga Dandasana means 'four-limbed staff pose' and is a key component of the Sun Salutation, building upper body strength. Plank Phalakasana Front images/webp/plank.webp Builds full body strength, particularly core, shoulders, arms, and wrists. Improves posture and stability. Beginner 22 Solar Plexus Root Exhale Floor Core Strength Stability Arm Strength Downward Facing Dog Low Plank Forearm Plank Side Plank Table Top High Plank Phalakasana Stack your wrists directly beneath your shoulders Engage your core; don't let your hips sag or pike up Press the floor away to broaden across your shoulder blades Create one long line from the crown of your head to your heels Press back through your heels to keep your legs active Phalakasana, meaning 'plank pose,' builds foundational strength for arm balances and is a key transitional pose in vinyasa flow. Side Plank Vasisthasana Right images/webp/side-plank.webp Strengthens wrists, arms, shoulders, core (obliques), and legs. Improves balance and coordination. Intermediate 40 Solar Plexus Sacral Breathe Here Floor Arm Balance (foundational) Core Strength Balance Obliques Plank Wild Thing Forearm Plank Downward Facing Dog Vasisthasana Side Balance Stack your wrist directly under your shoulder Lift your hips high to create one straight line from head to heels Stack your feet and extend your top arm toward the ceiling Engage your obliques to keep your hips from sagging Spread your bottom fingers wide for a stable base Vasisthasana is named after the sage Vasishtha, one of the seven great sages in Hindu mythology, representing inner radiance. Bow Pose Dhanurasana Front images/webp/bow-pose.webp Strengthens the entire back body, opens chest, shoulders, and hip flexors. Stimulates abdominal organs and improves posture. Intermediate 42 Heart Throat Solar Plexus Inhale Prone Backbend Strength Chest Opener Shoulder Opener Locust Pose Cobra Pose Child's Pose Corpse Pose Dhanurasana Floor Bow Lie on your belly and bend your knees, reaching back to grasp your ankles or feet Kick your feet firmly into your hands to lift your chest and thighs off the floor Keep your knees no wider than hip-width apart throughout the pose Lift your sternum forward and up, broadening across your collarbones Rock gently with your breath, lifting higher on each inhale Dhanurasana, where the body forms the shape of a bow, opens the entire front body and stimulates the digestive organs. Bridge Pose Setu Bandhasana Front images/webp/bridge-pose.webp Gentle backbend opening chest and shoulders, strengthening glutes, hamstrings, and back. Calming yet energizing. Beginner 18 Heart Throat Sacral Inhale Supine Backbend Strength Chest Opener Glute Strength Corpse Pose Wheel Pose Shoulder Stand Reclined Twist Setu Bandhasana Setu Bandha Sarvangasana Walk your feet close to your glutes with feet hip-distance apart Press your feet down and lift your hips toward the ceiling Tuck your shoulders under and walk your shoulder blades together Keep your knees hip-width apart, tracking directly over your ankles Lift your sternum toward your chin, keeping your neck long Setu Bandhasana, meaning 'bridge lock pose,' symbolizes the bridge between the physical and spiritual realms in yoga philosophy. Camel Pose Ustrasana Front images/webp/camel-pose.webp Deep backbend opening the entire front body (chest, abdomen, hip flexors, quads). Energizing and emotionally releasing. Intermediate 40 Heart Throat Solar Plexus Inhale Kneeling Backbend Chest Opener Hip Opener Energizing Hero Pose Child's Pose Table Top Gate Pose Ustrasana Kneeling Backbend Keep your hips stacked directly over your knees throughout Draw your shoulder blades together and down to open your chest Lead with your heart, lifting your sternum toward the ceiling Keep your thighs perpendicular to the floor as you reach back Engage your core and glutes to protect your lower back Ustrasana opens the heart center deeply and can bring up intense emotions. The camel symbolizes endurance and the ability to traverse difficult terrain. Cobra Pose Bhujangasana Front images/webp/cobra-pose.webp Gentle backbend strengthening the spine, arms, and glutes. Opens chest and shoulders. Foundational backbend. Beginner 15 Heart Solar Plexus Throat Inhale Prone Backbend Strength Chest Opener Spinal Health Downward Facing Dog Child's Pose Upward Facing Dog Locust Pose Plank Bhujangasana Baby Backbend Press your pelvis and the tops of your thighs firmly into the mat Lift your chest using your back muscles, not just your hands Keep a soft bend in your elbows, hugging them close to your ribs Roll your shoulders back and down, broadening your collarbones Engage your legs by pressing the tops of your feet into the floor Bhujangasana is named after the sacred cobra in Indian mythology. Cobras are associated with kundalini energy rising along the spine. Cow Pose Bitilasana Front images/webp/cow-pose.webp Performed on hands and knees, dropping the belly, lifting chest and gaze. Gently stretches front torso and neck. Paired with Cat Pose. Beginner 9 Heart Sacral Breathe Here Kneeling Backbend Stretch Spinal Mobility Cat Pose Table Top Downward Facing Dog Child's Pose Bitilasana Spinal Extension Drop your belly toward the floor, creating a gentle arch through your lumbar spine Lift your sitting bones and chest toward the ceiling, broadening across your collarbones Draw your shoulder blades together and down your back away from your ears Press evenly through your palms and the tops of your feet to ground the pose Lift your gaze gently forward or slightly upward without compressing the back of your neck Bitilasana is traditionally paired with Cat Pose (Marjaryasana), creating the cat-cow flow that warms and mobilizes the spine. Fish Pose Matsyasana Front images/webp/fish-pose.webp Opens chest, throat, and shoulders. Stretches front of neck and hip flexors (psoas). Often used as a counterpose to Shoulder Stand. Intermediate 35 Throat Heart Crown Inhale Supine Backbend Chest Opener Neck Stretch Counterpose Corpse Pose Bridge Pose Shoulder Stand Plow Pose Matsyasana Supported Fish Press your forearms and elbows firmly into the mat to lift your chest skyward Arch through your upper back, broadening your collarbones wide Release the crown of your head gently back toward the floor, keeping minimal weight there Extend your legs long and active, pressing out through your heels Slide your shoulder blades down your back to deepen the opening across your chest Matsyasana is named after the fish avatar of Lord Vishnu. Legend says this pose lets one float in water like a fish. Locust Pose Salabhasana Front images/webp/locust-pose.webp Strengthens the entire back body (spine, glutes, hamstrings). Improves posture and prepares for deeper backbends. Beginner 18 Solar Plexus Heart Inhale Prone Backbend Strength Posture Cobra Pose Bow Pose Child's Pose Upward Facing Dog Salabhasana Superman Pose Lie face down and reach your arms alongside your body, palms facing down Lift your chest, arms, and legs simultaneously using your back body strength Reach your fingertips back toward your feet to lengthen through your arms Engage your glutes and inner thighs, keeping your legs hip-width apart or together Lengthen the back of your neck, gazing slightly forward and down Salabhasana strengthens the entire back body and is considered one of the best poses for improving posture and spinal health. Upward Facing Dog Urdhva Mukha Svanasana Front images/webp/upward-facing-dog.webp Stronger backbend than Cobra, opening chest and shoulders while strengthening arms, wrists, and spine. Thighs and knees lift off the floor. Beginner 28 Heart Throat Solar Plexus Inhale Prone Backbend Strength Chest Opener Arm Strength Transitional Low Plank Downward Facing Dog Cobra Pose Plank Up Dog Urdhva Mukha Svanasana Press firmly through the tops of your feet and straighten your arms fully Lift your thighs and knees completely off the floor Roll your shoulders back and down to open your chest wide Lift your chest forward and up, lengthening your entire front body Draw your shoulder blades together to deepen the backbend Urdhva Mukha Svanasana opens the chest and strengthens the arms. It is a key pose in the Sun Salutation B sequence. Wheel Pose Urdhva Dhanurasana Front images/webp/wheel-pose.webp Deep backbend opening the entire front body. Strengthens arms, legs, spine, and abdomen. Highly energizing. Advanced 70 Heart Throat Crown Inhale Supine Backbend Strength Chest Opener Energizing Full Body Bridge Pose Corpse Pose Wild Thing Child's Pose Urdhva Dhanurasana Full Bridge Place your hands by your ears with your fingers pointing toward your shoulders Press firmly through your hands and feet to lift your hips and chest off the floor Straighten your arms and rotate your upper arms outward to broaden your chest Keep your feet parallel and hip-width apart, pressing down through all four corners Engage your inner thighs to keep your knees from splaying wider than your hips Urdhva Dhanurasana, meaning 'upward bow,' is considered one of the most energizing backbends, stimulating the nervous system. Wild Thing Camatkarasana Right images/webp/wild-thing.webp Exuberant backbend and heart opener, entered from Side Plank or Downward Dog. Builds strength, flexibility, and freedom. Intermediate 48 Heart Throat Breathe Here Floor Backbend Arm Balance Chest Opener Fluidity Downward Facing Dog Three Legged Dog Side Plank Wheel Pose Camatkarasana Flipped Dog From Side Plank, step your top foot behind you, planting the ball of your foot on the floor Lift your hips high toward the ceiling, pressing firmly through your bottom hand Sweep your top arm overhead alongside your ear, reaching through your fingertips Open your chest toward the sky and let your head release back naturally Press strongly through your grounded hand and back foot to support the backbend Camatkarasana translates to 'the ecstatic unfolding of the enraptured heart,' reflecting its quality of joyful heart opening. Crow Pose Bakasana Front images/webp/crow-pose.webp Fundamental arm balance building strength in arms, wrists, and core. Improves focus, balance, and confidence. Advanced 68 Solar Plexus Third Eye Breathe Here Floor Arm Balance Strength Core Focus Confidence Malasana Plank Low Plank Headstand Firefly Pose Bakasana Crane Pose Spread your fingers wide for a stable base, hands shoulder-width apart Squeeze your inner knees high into the backs of your upper arms Shift your gaze and weight forward until your feet feel light Round your upper back strongly and engage your deep core Look slightly forward, not down between your hands Bakasana is often the first arm balance yoga students learn. The crow represents intelligence and fearlessness in Indian mythology. Dolphin Pose Ardha Pincha Mayurasana Front images/webp/dolphin-pose.webp Strengthens shoulders, arms, and core while stretching hamstrings and opening shoulders. Preparation for forearm stand and headstand. Intermediate 38 Third Eye Throat Breathe Here Floor Inversion Strength Shoulder Opener Stretch Preparation Downward Facing Dog Forearm Plank Child's Pose Headstand Forearm Stand Ardha Pincha Mayurasana Forearm Down Dog Place your forearms on the floor parallel to each other, shoulder-width apart Lift your hips up and back, creating an inverted V-shape with your body Press your forearms and palms firmly into the mat to lift your shoulders away from the floor Walk your feet toward your elbows to bring your shoulders over your wrists Relax your head between your upper arms and direct your gaze toward your navel Ardha Pincha Mayurasana builds shoulder and core strength while preparing the body for Forearm Stand and Headstand. Downward Facing Dog Adho Mukha Svanasana Front images/webp/downward-facing-dog.webp Full body stretch and strengthener. Lengthens spine, opens shoulders, stretches hamstrings and calves, builds arm strength. Mild inversion. Beginner 18 Third Eye Heart Root Breathe Here Inversion (mild) Standing (inverted) Stretch Strength Full Body Resting Plank Table Top Child's Pose Three Legged Dog Forward Fold Upward Facing Dog Dolphin Pose Low Lunge Runner's Lunge Down Dog Adho Mukha Svanasana Spread your fingers wide and root through every knuckle Lift your sit bones high toward the ceiling Press your heels toward the floor; a slight knee bend is fine Draw your shoulders away from your ears toward your hips Externally rotate your upper arms to broaden your collarbones Adho Mukha Svanasana is perhaps the most recognized yoga pose worldwide. It is both a resting pose and an active strengthener. Firefly Pose Tittibhasana Front images/webp/firefly-pose.webp Advanced arm balance requiring significant core, arm, and wrist strength, plus hamstring and hip flexibility. Advanced 78 Solar Plexus Sacral Breathe Here Floor Arm Balance Strength Core Flexibility Malasana Crow Pose Tortoise Pose (Kurmasana) Forward Fold Tittibhasana Insect Pose Plant your hands behind your legs on the floor, fingers spread wide Shift your weight into your hands and hook your upper arms behind your thighs Straighten your legs and lift your hips, extending your feet forward Squeeze your inner thighs against your upper arms for stability Round your upper back slightly and engage your core to maintain the lift Tittibhasana is named after the firefly insect, whose ability to create light symbolizes the inner light cultivated through yoga practice. Flying Pigeon Eka Pada Galavasana Right images/webp/flying-pigeon.webp Advanced arm balance combining hip opening (like Pigeon Pose) with arm strength and balance. Advanced 80 Sacral Solar Plexus Breathe Here Floor Arm Balance Hip Opener Strength Balance Crow Pose Figure Four Chair Downward Facing Dog Headstand Eka Pada Galavasana Flying Crow Hook your flexed ankle over your opposite wrist, creating a figure-four shape Bend your elbows and lean your torso forward, shifting your weight into your hands Extend your standing leg straight back behind you as you find the tipping point Spread your fingers wide and press firmly through your palms for a stable base Engage your deep core and round your upper back to maintain balance Eka Pada Galavasana is named after the sage Galava, combining the hip opening of pigeon with the arm balance of crow. Headstand Sirsasana Front images/webp/headstand.webp Full inversion known as the "king" of poses. Improves circulation, balance, focus, and core strength. Requires proper instruction. Advanced 72 Crown Third Eye Throat Inhale Floor Inversion Balance Strength Focus Core Dolphin Pose Child's Pose Shoulder Stand Wide-Legged Forward Fold Sirsasana King of Asanas Interlace your fingers and place your forearms firmly on the floor, elbows shoulder-width apart Nestle the crown of your head into the cup of your hands, pressing your wrists down Walk your feet toward your head until your hips stack over your shoulders Engage your core and lift your legs overhead with control, avoiding any kicking Press your forearms down to keep the weight off your neck and reach up through your feet Sirsasana is called the King of Asanas in classical yoga texts for its comprehensive benefits to body and mind. Peacock Pose Mayurasana Front images/webp/peacock-pose.webp Advanced arm balance strengthening wrists, forearms, and core. Improves digestion through abdominal pressure. Advanced 82 Solar Plexus Root Breathe Here Floor Arm Balance Strength Core Wrist Strength Digestion Table Top Plank Crow Pose Lotus Pose Mayurasana Arm Balance Peacock Place your palms flat on the floor with your fingers pointing back toward your body Press your elbows firmly into your lower abdomen, creating a stable shelf Lean your torso forward and lift your legs until your body is parallel to the floor Engage your core and squeeze your legs together to maintain a straight line Spread your fingers wide and press through your hands to support your full body weight Mayurasana is named after the peacock, which in Indian mythology can digest poison. The pose is said to improve digestion. Plow Pose Halasana Front images/webp/plow-pose.webp Inversion stretching the spine, shoulders, and back of legs. Calms the nervous system, stimulates thyroid. Intermediate 42 Throat Third Eye Exhale Supine Inversion Stretch Calming Shoulder Opener Spinal Health Shoulder Stand Corpse Pose Fish Pose Bridge Pose Deaf Man's Pose (Karnapidasana) Halasana Plough Pose From Shoulder Stand, lower your feet overhead until your toes touch the floor behind you Keep your legs straight and active, pressing through the balls of your feet Support your back with your hands or interlace your fingers on the mat behind you Keep your neck long and still, avoiding any turning of your head Lift your sitting bones toward the ceiling to lengthen through your hamstrings and spine Halasana is named after the Indian plow, a farming tool. The pose represents the preparation of the body's soil for spiritual growth. Shoulder Stand Salamba Sarvangasana Front images/webp/shoulder-stand.webp Full inversion known as the "queen" of poses. Calms nervous system, stimulates thyroid and parathyroid glands, improves circulation. Intermediate 44 Throat Third Eye Crown Inhale Supine Inversion Calming Restorative Full Body Bridge Pose Plow Pose Fish Pose Corpse Pose Sarvangasana Queen of Asanas Roll onto your shoulders and lift your legs skyward, supporting your back with both hands Walk your hands down toward your shoulder blades for a more vertical lift Stack your hips directly over your shoulders, pressing your upper arms into the mat Extend actively through the balls of your feet, keeping your legs together and engaged Keep your gaze toward your toes and avoid turning your head to protect your neck Sarvangasana, meaning 'all limbs pose,' is called the Queen of Asanas and is said to benefit every part of the body. Three Legged Dog Eka Pada Adho Mukha Svanasana Right images/webp/three-legged-dog.webp Variation of Downward Dog lifting one leg. Opens hips, strengthens shoulders and core, prepares for transitions. Beginner 22 Sacral Third Eye Breathe Here Inversion Inversion Strength Hip Opener Transitional Downward Facing Dog Low Lunge Warrior I Half Pigeon Standing Splits Wild Thing Tri Pada Adho Mukha Svanasana One Leg Down Dog From Down Dog, lift your leg high toward the ceiling, reaching through your heel Keep your hips squared to the mat or open your hip to deepen the stretch Press evenly through both hands, distributing your weight equally across your palms Engage your lifted leg fully, from your hip through your flexed foot Draw your standing heel toward the floor and keep your supporting leg strong This variation of Down Dog adds a hip-opening element and builds shoulder stability, commonly used as a transition in vinyasa. Cat Pose Marjaryasana Front images/webp/cat-pose.webp Performed on hands and knees, rounding the spine upward, tucking chin to chest. Stretches back torso and neck. Paired with Cow Pose. Beginner 9 Sacral Solar Plexus Breathe Here Kneeling Forward Fold Stretch Spinal Mobility Core Cow Pose Table Top Child's Pose Downward Facing Dog Marjaryasana Cat Stretch Round your spine toward the ceiling as you exhale Tuck your tailbone and draw your chin toward your chest Press your palms firmly into the mat to broaden your upper back Draw your navel up toward your spine to hollow your belly Stack your wrists under your shoulders and your knees under your hips Marjaryasana mimics a cat stretching its back. Paired with Cow Pose, it creates one of yoga's most fundamental spinal warm-ups. Crescent Moon Anjaneyasana variation Right images/webp/crescent-moon.webp Variation of Low Lunge with arms extended overhead, often with a gentle backbend. Opens chest and shoulders, deepens hip flexor stretch. Beginner 18 Heart Sacral Breathe Here Kneeling Lunge Hip Opener Chest Opener Backbend Stretch Low Lunge Half Splits Downward Facing Dog Table Top Standing Side Bend Indudalasana Reach your arms overhead and interlace your fingers with your index fingers pointing up Root your feet evenly into the ground as you lean your torso to one side Keep your hips centered and stacked over your ankles Lengthen through both sides of your waist to avoid collapsing Relax your shoulders away from your ears as you breathe into your stretched side Indudalasana, named after the crescent moon shape of the body, stretches the entire side body and promotes lateral spinal flexibility. Easy Pose Sukhasana Front images/webp/easy-pose.webp Comfortable cross-legged seated position for meditation, pranayama, or centering. Promotes calm and hip opening over time. Beginner 6 Root Crown Breathe Here Seated Meditation Hip Opener Grounding Foundation Staff Pose Butterfly Pose Corpse Pose Seated Forward Fold Half Lord of the Fishes Sukhasana Simple Cross-Legged Sit Cross your shins comfortably and center each foot beneath the opposite knee Lengthen your spine from your tailbone through the crown of your head Rest your hands on your knees with your palms facing down or up Relax your shoulders down and back away from your ears Soften your jaw and close your eyes or lower your gaze Sukhasana, meaning 'pose of ease,' is one of the oldest meditative postures, found in ancient texts dating back thousands of years. Gate Pose Parighasana Right images/webp/gate-pose.webp Kneeling side stretch opening the side body, shoulders, hamstrings, and hips. Improves flexibility along the intercostal muscles. Beginner 16 Heart Sacral Breathe Here Kneeling Side Stretch Stretch Hip Opener Table Top Hero Pose Child's Pose Camel Pose Parighasana Kneeling Side Stretch Extend your straight leg out to the side and press your foot flat into the floor Stack your hips directly over your kneeling knee Reach your top arm overhead alongside your ear to lengthen your side body Slide your bottom hand along your extended leg without putting weight on it Keep your chest open and rotated toward the ceiling Parighasana is named after the iron bar used to lock a gate, representing the extended body's resemblance to a crossbar. Hero Pose Virasana Front images/webp/hero-pose.webp Kneeling pose stretching thighs, knees, and ankles. Improves posture and digestion. Can be used for meditation. Beginner 14 Root Sacral Breathe Here Seated Kneeling Stretch Posture Meditation Child's Pose Camel Pose Table Top Reclined Hero Pose (Supta Virasana) Virasana Kneeling Pose Place your knees together and separate your feet just wider than your hips Lower your sitting bones between your heels onto the floor or a block Lengthen your spine tall from your pelvis to the crown of your head Rest your hands on your thighs with your palms facing down Press the tops of your feet evenly into the mat Virasana means 'hero's pose' and is traditionally used for meditation and pranayama (breathing exercises) in yoga. Ragdoll Pose Baddha Hasta Uttanasana Front images/webp/ragdoll-pose.webp Relaxed variation of Forward Fold with bent knees, soft spine, and loose arms. Releases tension in spine, shoulders, and hamstrings. Calms the nervous system. Beginner 11 Root Sacral Breathe Here Standing Forward Fold Restorative Stretch Calming Inversion Mountain Pose Forward Fold Half Forward Fold Standing Forward Bend (Padangusthasana) Downward Facing Dog Rag Doll Hanging Forward Fold Bend your knees generously and fold your torso over your thighs Grab your opposite elbows and let your arms hang heavy Release your head and neck completely toward the ground Shift your weight slightly forward into the balls of your feet Relax your shoulders away from your ears and soften your jaw A gentle variation of Forward Fold that allows for deeper relaxation in the upper body by holding opposite elbows. Child's Pose Balasana Front images/webp/childs-pose.webp Resting pose gently stretching hips, thighs, ankles, and back. Calms the mind and nervous system. Promotes release and surrender. Beginner 5 Third Eye Root Exhale Floor Resting Restorative Stretch Calming Forward Fold Downward Facing Dog Table Top Cobra Pose Hero Pose Thread the Needle Balasana Resting Pose Sink your sitting bones back toward your heels Walk your fingertips forward to create length in your spine Rest your forehead on the mat and soften your jaw Breathe deeply into the back of your ribcage Release all of your muscular effort and let gravity support you Balasana is one of yoga's most important resting poses. It symbolizes returning to a state of simplicity and surrender. Corpse Pose Savasana Front images/webp/corpse-pose.webp Final relaxation pose. Allows the body and mind to integrate the benefits of the practice. Promotes deep rest and rejuvenation. Beginner 3 Crown Third Eye Breathe Here Supine Resting Relaxation Restorative Integration Meditation Bridge Pose Reclined Twist Happy Baby Easy Pose Savasana Final Resting Pose Lie flat on your back with your legs extended and slightly apart Let your feet fall open naturally to the sides Place your arms by your sides with your palms facing up Close your eyes and release all muscular effort from head to toes Soften your jaw, your brow, and the space behind your eyes Savasana is paradoxically called the most difficult pose in yoga—the challenge lies in being completely still and releasing all effort. Hovering Table Utthita Chaturanga Dandasana Front images/webp/hovering-table-top.webp A challenging variation of Table Top with knees lifted slightly off the ground, engaging the core and building strength in the shoulders and arms. Intermediate 34 Solar Plexus Root Breathe Here Core Strength Balance Table Top Plank Downward Facing Dog Knee Hover Table Lift Hover your knees two inches off the mat while keeping your back flat Stack your wrists directly under your shoulders and your knees under your hips Draw your navel firmly toward your spine to support your lower back Press your palms and the tops of your toes evenly into the floor Keep your neck long and your gaze between your hands Hovering Table, known in Sanskrit as Utthita Chaturanga Dandasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Tiger Vyaghrasana Right images/webp/tiger-pose.webp A dynamic backbending pose performed from Table Top where one leg extends backward and upward while grabbing the foot, creating a bow-like shape. Intermediate 35 Sacral Solar Plexus Breathe Here Kneeling Backbend Hip Opener Balance Table Top Dancer's Pose Three Legged Dog Tiger Pose Vyaghrasana Extend your lifted leg back and up while bending your knee toward the ceiling Reach your opposite hand back to grab your lifted foot or ankle Press your grounded hand firmly into the mat under your shoulder Lift your chest and draw your shoulder blades together to open your heart Engage your core to protect your lower back as you arch Tiger, known in Sanskrit as Vyaghrasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Twisted Mountain Tadasana Parivrtti Right images/webp/twtisted-moutian.webp A standing twist variation of Mountain Pose where the arms are extended and the torso rotates while maintaining firm grounding through the feet. Beginner 16 Solar Plexus Root Exhale Standing Twist Balance Core Mountain Pose Chair Pose Revolved Chair Pose Standing Twist Parivrtta Tadasana Root your feet firmly and evenly into the ground hip-width apart Lengthen your spine on your inhale before rotating your torso Initiate your twist from your navel, then your ribs, then your shoulders Extend your arms wide at shoulder height as you rotate Keep your hips and knees facing forward as your upper body turns Twisted Mountain, known in Sanskrit as Tadasana Parivrtti, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Backbend Tadasana Urdhva Hastasana Front images/webp/back-bend.webp A variation of Mountain Pose with arms extended overhead and a gentle backbend, opening the front body and stretching the shoulders. Beginner 15 Heart Throat Inhale Standing Backbend Chest Opener Shoulder Opener Mountain Pose Forward Fold Chair Pose Standing Backbend Anuvittasana Press your feet firmly into the ground and engage your thighs Reach your arms overhead and gently arch your upper back Lift your chest toward the ceiling and draw your shoulder blades together Engage your glutes and core to protect your lower back Keep the back of your neck long and avoid dropping your head all the way back Backbend, known in Sanskrit as Tadasana Urdhva Hastasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Side Bend Tadasana Parsva Right images/webp/side-bend.webp A side-bending variation of Mountain Pose with arms overhead and upper body extending to one side, stretching the intercostal muscles and lateral spine. Beginner 12 Sacral Heart Breathe Here Standing Side Stretch Balance Breathing Mountain Pose Forward Fold Crescent Lunge Standing Side Stretch Lateral Bend Root your feet firmly into the ground and keep your legs engaged Reach your arms overhead and clasp your hands as you lean to one side Keep your hips level and avoid shifting them to the opposite side Lengthen through the top side of your waist rather than collapsing the bottom Keep your chest facing forward and avoid rounding your shoulders Side Bend, known in Sanskrit as Tadasana Parsva, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Kneeling Plank Ardha Phalakasana Front images/webp/kneeling-plank.webp A modified plank position with knees on the ground, making it accessible while still strengthening the upper body and core. Beginner 15 Solar Plexus Root Exhale Kneeling Core Strength Modification Table Top Low Plank Cobra Pose Modified Plank Half Plank Walk your hands forward and lower your hips until your body forms a straight line from your head to your knees Stack your shoulders directly over your wrists Draw your navel toward your spine to engage your core Press your palms firmly into the mat and spread your fingers wide Keep your neck long and your gaze slightly ahead of your fingertips Kneeling Plank, known in Sanskrit as Ardha Phalakasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Revolved Downward Dog Parivrtta Adho Mukha Svanasana Right images/webp/revolved-downward-dog.webp A twisting variation of Downward Facing Dog where one hand reaches under the body to the opposite shin, creating a rotational stretch through the spine and shoulders. Intermediate 36 Heart Third Eye Exhale Standing (inverted) Twist Shoulder Opener Inversion (mild) Downward Facing Dog Wild Thing Thread the Needle Twisted Down Dog Parivrtta Adho Mukha Svanasana Press your feet hip-width apart and ground evenly through both hands Reach one hand across to the outside of your opposite ankle or shin Rotate your torso open and gaze under your arm toward the ceiling Keep your hips high and your spine long as you twist Press your grounded hand firmly into the mat to stabilize your shoulders Revolved Downward Dog, known in Sanskrit as Parivrtta Adho Mukha Svanasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Twisted Chair Parivrtta Utkatasana II Right images/webp/twtisted-chair.webp A twisting variation of Chair Pose with arms extended to either side, creating an open twist that challenges balance and core strength. Intermediate 40 Solar Plexus Sacral Exhale Standing Twist Strength Balance Chair Pose Revolved Chair Pose Mountain Pose Revolved Chair Sink your hips back and down as if sitting into a chair with your knees together Extend your arms wide to the sides at shoulder height as you rotate Initiate your twist from your belly and rotate your ribcage open Keep your knees even and your weight balanced through both feet Lengthen your spine on each inhale and deepen your twist on each exhale Twisted Chair, known in Sanskrit as Parivrtta Utkatasana II, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Drinking Bird Utthita Utkatasana Right images/webp/drinking-bird.webp A variation of Chair Pose with heels lifted off the ground, increasing the challenge to balance and strengthening the calves and ankles. Intermediate 38 Root Solar Plexus Breathe Here Standing Balance Strength Core Chair Pose Mountain Pose Garland Pose Standing Stork Hinge Forward Lift your heels off the ground and balance on the balls of your feet Bend your knees deeply and hinge your torso forward over your thighs Extend your arms forward alongside your ears for counterbalance Draw your navel toward your spine to keep your core engaged Keep your gaze forward and your neck in line with your spine Drinking Bird, known in Sanskrit as Utthita Utkatasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Airplane Arms Chair Utkatasana Vimanasana Front images/webp/airplane-chair.webp A variation of Chair Pose with arms extended to the sides like airplane wings, adding upper body engagement and changing the weight distribution. Beginner 26 Solar Plexus Heart Inhale Standing Strength Balance Core Chair Pose Warrior III Mountain Pose Chair Cactus Arms Open Chair Sink your hips back and down as if sitting into a chair Extend your arms out to the sides at shoulder height with your palms facing down Draw your shoulder blades together and keep your chest lifted Press your weight evenly through your heels and keep your knees behind your toes Engage your core to maintain a long neutral spine Airplane Arms Chair, known in Sanskrit as Utkatasana Vimanasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Double Crescent Dvipada Anjaneyasana Front images/webp/double-lundge.webp A challenging variation of Crescent Lunge with both knees bent at 90 degrees and torso upright, building strength and balance. Intermediate 36 Root Sacral Breathe Here Standing Lunge Strength Balance Crescent Lunge Warrior I Horse Pose Double Lunge Deep Crescent Bend both your front and back knees toward ninety degrees Stack your front knee directly over your front ankle Lift your arms overhead and reach through your fingertips Draw your lower belly in and up to support your lower back Press firmly through both feet and lift your torso tall Double Crescent, known in Sanskrit as Dvipada Anjaneyasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Exalted Crescent Utthita Anjaneyasana Right images/webp/exalted-warrior.webp A powerful variation of Crescent Lunge with arms raised overhead, creating length through the side body and a deeper hip flexor stretch. Beginner 22 Heart Sacral Breathe Here Standing Lunge Strength Hip Opener Crescent Lunge Warrior I Low Lunge Crescent with Backbend High Crescent Bend your front knee to ninety degrees and stack it over your ankle Reach your arms overhead and gently arch your upper back Squeeze your inner thighs toward the midline to square your hips Lift your chest and draw your shoulder blades down your back Press firmly through your back foot to straighten and energize your back leg Exalted Crescent, known in Sanskrit as Utthita Anjaneyasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Airplane Arms Crescent Anjaneyasana Vimanasana Right images/webp/airplane-cresent-lunge.webp A variation of Crescent Lunge with arms extended to the sides, activating the upper back and helping to stabilize the posture. Beginner 24 Solar Plexus Sacral Breathe Here Standing Lunge Balance Hip Opener Crescent Lunge Warrior III Half Moon Crescent Cactus Arms Open Crescent Bend your front knee to ninety degrees and stack it directly over your ankle Extend your arms out to the sides at shoulder height with your palms facing down Square your hips toward the front of your mat by drawing your back hip forward Engage your core and lift your torso tall over your pelvis Press through your back heel to keep your back leg active and strong Airplane Arms Crescent, known in Sanskrit as Anjaneyasana Vimanasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Horse Pose Vatayanasana Front images/webp/horse-pose.webp A wide-legged squat with feet turned out and torso upright, building strength in the lower body and opening the hips. Beginner 22 Root Sacral Breathe Here Standing Strength Hip Opener Grounding Star Pose Garland Pose Wide-Legged Forward Fold Vatayanasana Horse Stance Step your feet wide apart and turn your toes out about forty-five degrees Bend your knees deeply and track them over your second and third toes Stack your torso upright over your pelvis and lengthen your tailbone down Bring your palms together at your heart center or extend your arms overhead Press your knees open with your inner thigh muscles to deepen the stretch Horse Pose, known in Sanskrit as Vatayanasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. L-Stand Utthita Hasta Padangusthasana Preparation Right images/webp/l-stand.webp A standing balance pose where one leg extends forward at hip height, creating an L-shape with the body while maintaining alignment. Intermediate 50 Sacral Crown Breathe Here Standing Balance Hamstring Stretch Core Extended Hand-to-Big-Toe Pose Warrior III Standing Splits L-Shaped Handstand Half Handstand Root firmly through your standing foot and micro-bend your standing knee Lift your extended leg to hip height and flex your foot Engage your core to keep your torso upright and your hips level Lengthen your spine from your tailbone to the crown of your head Extend your arms forward or place your hands on your hips for balance L-Stand, known in Sanskrit as Utthita Hasta Padangusthasana Preparation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Shiva Squat Malasana Variation Right images/webp/shiva-squat.webp A one-legged squat with the other leg extended, combining strength, balance, and flexibility in a challenging pose. Advanced 62 Root Sacral Breathe Here Standing Balance Strength Hip Opener Garland Pose Standing L Warrior III Shiva Twist Squat Twisted Squat Root firmly through your standing foot and bend your standing knee deeply Extend your other leg out to the side and flex your foot Bring your hands to prayer position at your heart center Engage your core to keep your torso upright and your chest lifted Press your standing heel into the ground to maintain balance Shiva Squat, known in Sanskrit as Malasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Knee to Opposite Elbow Eka Pada Adho Mukha Svanasana Parivrtta Right images/webp/knee-to-opposite-elbow.webp A twisting core variation where the raised leg bends and knee draws toward the opposite tricep, creating a strong oblique engagement and spinal rotation. Intermediate 45 Solar Plexus Sacral Inhale Standing (inverted) Floor Twist Core Obliques Three Legged Dog Revolved Low Lunge Side Plank Cross-Body Knee Oblique Crunch From plank, draw your knee across your body toward your opposite tricep Round your upper back and squeeze your obliques to pull your knee closer Press your palms firmly into the mat and protract your shoulder blades Keep your hips low and level with your shoulders Engage your core deeply and hold your breath briefly at the peak contraction Knee to Opposite Elbow, known in Sanskrit as Eka Pada Adho Mukha Svanasana Parivrtta, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Scorpion Down Dog Eka Pada Adho Mukha Svanasana Hip Open Right images/webp/scorpion-down-dog.webp A hip-opening variation of Three-Legged Dog where the knee bends and the hip opens to the side, creating space in the hip joint and increasing external rotation. Intermediate 50 Sacral Third Eye Breathe Here Standing (inverted) Hip Opener Balance Core Three Legged Dog Pigeon Pose Wild Thing Scorpion Dog Vrschikasana Prep Lift your leg high and bend your knee so your heel draws toward your glute Open your hip and let your bent knee fall to the side Press your hands evenly into the mat and keep your arms straight Keep your grounded leg strong with your heel pressing toward the floor Lengthen through both sides of your waist to keep your spine even Scorpion Down Dog, known in Sanskrit as Eka Pada Adho Mukha Svanasana Hip Open, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Forearm Side Plank Vasisthasana Variation Right images/webp/forearm-side-plank.webp A variation of Side Plank performed on the forearm instead of the hand, providing more stability while still engaging the core and side body. Beginner 28 Solar Plexus Sacral Breathe Here Floor Arm Balance (foundational) Core Strength Stability Side Plank Forearm Plank Dolphin Pose Side Forearm Balance Modified Vasisthasana Stack your elbow directly under your shoulder and press your forearm into the mat Lift your hips high to create a straight line from your head to your feet Stack your top hip directly over your bottom hip Engage your obliques and draw your navel toward your spine Reach your top arm toward the ceiling and spread your fingers wide Forearm Side Plank, known in Sanskrit as Vasisthasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Runner's Lunge Quad Stretch Utthan Pristhasana Eka Pada Rajakapotasana Prep Right images/webp/runners-lunge-quad-stretch.webp A variation of Runner's Lunge where the back foot is grabbed with the same-side hand, creating a deep quadriceps and hip flexor stretch. Intermediate 42 Sacral Heart Breathe Here Lunge Quad Stretch Hip Opener Balance Runner's Lunge Low Lunge Pigeon Pose Lunge Quad Stretch Runner's Quad Pull Bend your back knee and reach your same-side hand back to grab your foot or ankle Keep your front knee stacked over your front ankle at ninety degrees Press your back foot into your hand to deepen your quad and hip flexor stretch Place your free hand on the floor or a block inside your front foot for support Draw your tailbone down and your chest forward to maintain a long spine Runner's Lunge Quad Stretch, known in Sanskrit as Utthan Pristhasana Eka Pada Rajakapotasana Prep, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Twisted Dancer Parivrtta Natarajasana Right images/webp/twisted-dancer.webp A twisting variation of Dancer Pose where the torso rotates while maintaining the backbend and balance, adding complexity and new lines of energy. Advanced 76 Heart Solar Plexus Exhale Standing Balance Backbend Twist Dancer's Pose Half Moon Revolved Half Moon Revolved Dancer Parivrtta Natarajasana Root firmly through your standing foot and fix your gaze on a steady point Grab your back foot with your opposite hand and kick your foot into your palm Rotate your torso open toward your lifted leg side Extend your free arm forward to counterbalance your backbend Keep your standing leg strong with a micro-bend in your knee Twisted Dancer, known in Sanskrit as Parivrtta Natarajasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Standing Bow Dandayamana Dhanurasana Right images/webp/standing-bow.webp An intense backbending balance pose where the leg is pulled up behind while the torso reaches forward, creating a bow shape while standing. Advanced 72 Heart Root Inhale Standing Balance Backbend Chest Opener Dancer's Pose Warrior III Half Moon Dandayamana Dhanurasana Standing Bow Pull Root firmly through your standing foot and engage your standing thigh Grab your back foot from the inside and kick your foot strongly into your hand Reach your free arm forward and hinge your torso toward the floor Lift your back leg as high as possible while keeping your hips level Keep your chest open and your shoulder blades drawn together Standing Bow, known in Sanskrit as Dandayamana Dhanurasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Airplane Dekasana Right images/webp/airplane.webp A balance pose where the torso is parallel to the floor with arms extended to the sides like airplane wings, strengthening the back body. Intermediate 48 Solar Plexus Heart Breathe Here Standing Balance Core Strength Warrior III Half Moon Standing Splits Airplane Pose Vimanasana Root firmly through your standing foot and hinge your torso forward until parallel to the floor Extend your arms out to the sides like wings at shoulder height Lift your back leg in line with your torso and flex your back foot Engage your core and keep your hips level and square to the ground Gaze down at the floor to keep your neck long and neutral Airplane, known in Sanskrit as Dekasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Figure Four Eka Pada Utkatasana Variation Right images/webp/figure-four.webp A standing hip opener where one ankle crosses above the opposite thigh in a figure-four shape, creating space in the outer hip and glutes. Intermediate 42 Sacral Root Breathe Here Standing Hip Opener Balance Glute Stretch Chair Pose Eagle Pose Garland Pose Figure 4 Cross your ankle above your opposite knee and flex your top foot to protect your knee Bend your standing leg and sink your hips back as if sitting into a chair Keep your chest lifted and your spine long as you hinge slightly forward Press your top knee gently away from your body to deepen your hip stretch Fix your gaze on a steady point and root firmly through your standing foot Figure Four, known in Sanskrit as Eka Pada Utkatasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Twisted Figure Four Parivrtta Eka Pada Utkatasana Right images/webp/standing-twisted-figure-four.webp A twisting variation of Figure 4 where the torso rotates while maintaining the hip-opening leg position, adding spinal mobility to the pose. Intermediate 48 Solar Plexus Sacral Exhale Standing Hip Opener Twist Balance Figure 4 Revolved Chair Eagle Pose Revolved Figure Four Twisted Chair Pigeon Press your standing foot firmly into the ground, grounding through all four corners Cross your outer ankle just above your standing knee, flexing your top foot to protect your knee joint Hook your opposite elbow outside your top knee and press your palms together at your chest Draw your navel in and up to stabilize your lower back as you rotate your thoracic spine Lengthen your tailbone toward the floor while lifting your sternum away from your navel Twisted Figure Four, known in Sanskrit as Parivrtta Eka Pada Utkatasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. King Pigeon Raja Kapotasana Right images/webp/king-pigeon.webp An advanced backbending variation of Pigeon Pose where the back foot is drawn toward the head, creating a deep opening in the quadriceps, hip flexors, and spine. Advanced 72 Heart Throat Sacral Breathe Here Floor Backbend Hip Opener Quad Stretch Flexibility Pigeon Pose Half Pigeon Bow Pose One-Legged King Pigeon Eka Pada Rajakapotasana Square your hips toward the front of your mat, pressing your front shin parallel to the short edge Walk your hands back beside your hips and lift your chest high, drawing your shoulder blades down your back Bend your back knee and reach your same-side hand overhead to clasp your back foot Press your back foot into your hand to deepen the opening across your quadriceps and hip flexors Broaden your collarbones and lift your sternum toward the ceiling as you gently release your head back King Pigeon, known in Sanskrit as Raja Kapotasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Deer Pose Mrga Asana Right images/webp/deer.webp A variation of Half Pigeon with both knees bent at 90-degree angles, one in front and one to the side, creating a gentle hip and inner thigh opening. Beginner 14 Sacral Root Breathe Here Floor Hip Opener Inner Thigh Stretch Restorative Half Pigeon Easy Pose Fire Log Pose Mrigasana Seated Deer Position your front shin parallel to the short edge of your mat with your knee bent at ninety degrees Swing your back leg behind you so your back shin is also at a ninety-degree angle Ground both of your sitting bones evenly into the floor to level your pelvis Lengthen your spine from your tailbone through the crown of your head on each inhale Soften your hip flexors and inner thighs with each exhale, allowing gravity to deepen the release Deer Pose, known in Sanskrit as Mrga Asana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Horizon Lunge Ashta Mandala Pada Right images/webp/horizon-lunge.webp A wide stance lunge with one leg extended to the side and the other bent, creating a deep inner thigh and hamstring stretch. Intermediate 44 Sacral Heart Breathe Here Floor Lunge Inner Thigh Stretch Hamstring Stretch Low Lunge Lizard Pose Half Splits Skandasana Variation Side Lunge Bend your front knee directly over your ankle, tracking your kneecap in line with your second toe Extend your back leg long and straight, pressing through your inner heel to engage your inner thigh Place your fingertips or palms on the floor inside your front foot to support your torso Draw your front hip back and your back hip forward to square your pelvis toward the ground Lengthen your spine from your sacrum through your crown, avoiding rounding in your lower back Horizon Lunge, known in Sanskrit as Ashta Mandala Pada, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Cow Face Gomukhasana Right images/webp/cow-face.webp A seated pose where legs stack with knees aligned and arms reach in opposite directions behind the back, opening hips, shoulders, and chest. Intermediate 38 Heart Sacral Breathe Here Seated Hip Opener Shoulder Opener Chest Opener Easy Pose Half Lord of the Fishes Fire Log Pose Gomukhasana Cow Face Pose Stack your right knee directly over your left knee, drawing both heels toward opposite hips Root your sitting bones evenly into the floor, lengthening your spine tall from your sacrum to your crown Reach your top arm overhead and bend your elbow, walking your fingertips down between your shoulder blades Sweep your bottom arm behind your back and clasp your fingers or use a strap between your hands Roll your top elbow toward the ceiling and your bottom elbow toward the floor to open your chest Cow Face, known in Sanskrit as Gomukhasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Seated Figure Four Pose Sukhasana Variation Right images/webp/seated-figure-four.webp A seated variation of Figure 4 where one ankle crosses over the opposite thigh, creating a gentle external hip rotation and glute stretch. Beginner 30 Sacral Root Breathe Here Seated Hip Opener Glute Stretch Gentle Easy Pose Butterfly Pose Fire Log Pose Seated Pigeon Chair Figure Four Sit tall on your sitting bones and cross your right ankle over your left thigh just above the knee Flex your top foot actively to engage your shin muscles and protect your knee joint Lengthen your spine on each inhale, drawing the crown of your head toward the ceiling Hinge forward from your hip creases, leading with your sternum rather than rounding your back Relax your shoulders away from your ears and soften the muscles around your outer hip Seated Figure Four Pose, known in Sanskrit as Sukhasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Fire Log Agnistambhasana Right images/webp/fire-log.webp A seated pose where legs stack with shins parallel like stacked logs, creating an intense external hip rotation and opening for the outer hips. Intermediate 40 Sacral Root Breathe Here Seated Hip Opener Outer Hip Stretch IT Band Easy Pose Butterfly Pose Half Pigeon Agnistambhasana Double Pigeon Stack your right shin directly on top of your left shin so both are parallel to the front of your mat Flex both of your feet strongly to protect your knee joints and activate your lower legs Root your sitting bones into the floor and extend your spine tall through the crown of your head Walk your hands forward on the floor, hinging from your hip creases to deepen the outer hip stretch Soften your jaw and your hip muscles with each exhale, allowing your knees to release toward the floor Fire Log, known in Sanskrit as Agnistambhasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Prone Frog Pose Mandukasana Front images/webp/prone-frog.webp A deep hip opener performed face down with knees wide and bent at 90 degrees, creating an intense inner thigh and groin stretch. Intermediate 38 Sacral Root Breathe Here Prone Hip Opener Inner Thigh Stretch Groin Stretch Child's Pose Lizard Pose Sphinx Pose Mandukasana Belly-Down Frog Lower your torso toward the floor and slide your knees wide apart, keeping them bent at ninety degrees Align your ankles directly behind your knees with the insides of your feet pressing into the mat Stack your forearms on the floor beneath your shoulders, or extend your arms long in front of you Press your hips back and down toward the floor to deepen the stretch along your inner thighs and groin Keep your lower back in a neutral position, engaging your lower belly to prevent excessive arching Prone Frog Pose, known in Sanskrit as Mandukasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Half Frog Pose Ardha Mandukasana Right images/webp/half-frog.webp A one-sided variation of Frog Pose where one leg extends while the other bends outward, creating an asymmetrical hip and quad stretch. Intermediate 36 Sacral Heart Breathe Here Prone Hip Opener Quad Stretch Asymmetrical Prone Frog Sphinx Pose Pigeon Pose Ardha Bhekasana One-Leg Frog Lie on your belly and prop yourself up on your forearms with your elbows directly beneath your shoulders Bend your right knee and reach your right hand back to clasp the top of your right foot Press your right foot gently toward your outer right hip to deepen the stretch in your quadriceps Press your left forearm firmly into the mat to lift and open your chest forward Keep your hips level and both frontal hip points pressing evenly into the floor Half Frog Pose, known in Sanskrit as Ardha Mandukasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. One Leg Bridge Pose Eka Pada Setu Bandhasana Right images/webp/single-leg-bridge.webp A variation of Bridge Pose where one leg extends upward, creating an asymmetrical backbend that challenges balance and core stability. Intermediate 42 Solar Plexus Heart Inhale Supine Backbend Core Balance Bridge Pose Wheel Pose Supine Figure 4 Single Leg Bridge Eka Pada Setu Bandhasana Press your grounded foot firmly into the floor, aligning your knee directly over your ankle Lift your hips high and extend your opposite leg straight toward the ceiling, pointing through your toes Roll your shoulders underneath you and interlace your fingers, pressing your arms into the mat Engage your glutes and hamstrings on your standing leg to keep your hips level and lifted Lengthen your tailbone toward the backs of your knees to protect your lower back One Leg Bridge Pose, known in Sanskrit as Eka Pada Setu Bandhasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Star Gazer Utthita Hasta Padangusthasana Seated Right images/webp/star-gazer.webp A seated pose with one leg extended upward while the upper body reclines, creating a deep hamstring stretch with the gaze toward the ceiling. Intermediate 44 Throat Heart Breathe Here Seated Hamstring Stretch Chest Opener Balance Seated Forward Fold Boat Pose Staff Pose Fallen Star Camatkarasana Variation Plant your bottom hand firmly behind you with your fingers pointing away from your body Extend your top leg high, catching your big toe or outer foot with your top hand Lift your hips off the mat by pressing into your grounded hand and bottom foot Open your chest toward the ceiling, broadening across your collarbones Gaze up past your top hand, lengthening through the side body from your hip to your fingertips Star Gazer, known in Sanskrit as Utthita Hasta Padangusthasana Seated, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Legs Up The Wall Viparita Karani Front images/webp/legs-up-wall.webp A restorative inversion where the legs rest vertically against a wall while the back is on the floor, promoting circulation and relaxation. Beginner 6 Root Crown Breathe Here Supine Restorative Inversion (mild) Rejuvenating Corpse Pose Happy Baby Reclined Bound Angle Viparita Karani Inverted Lake Scoot your sitting bones as close to the wall as comfortably possible Extend your legs straight up the wall, letting your feet relax and fall slightly apart Rest your arms by your sides with your palms facing up, softening your shoulders into the floor Release your lower back fully into the mat, allowing a gentle curve in your lumbar spine Close your eyes and soften your jaw, your tongue, and the muscles around your eyes Legs Up The Wall, known in Sanskrit as Viparita Karani, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Prone Chest Opener Utthita Bhujangasana Front images/webp/prone-chest-opener.webp A restorative chest opener performed face down with arms extended to the sides, releasing tension in the chest, shoulders, and neck. Beginner 7 Heart Throat Breathe Here Prone Chest Opener Restorative Shoulder Opener Corpse Pose Child's Pose Sphinx Pose Belly-Down Opener Chest Release Lie face down and extend your right arm out to the side at shoulder height with your palm pressing into the floor Roll onto your right side body, bending your left knee and placing your left foot behind you for support Allow the weight of your body to create a deep opening across your right pectoral and front shoulder Keep your extended arm at or slightly below shoulder height to target your chest and anterior deltoid Breathe slowly into your ribcage, softening your chest muscles with each exhale Prone Chest Opener, known in Sanskrit as Utthita Bhujangasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Side Crow Parsva Bakasana Right images/webp/side-crow.webp A twisting arm balance where the knees rest on one arm while the body rotates, challenging oblique strength and wrist stability. Advanced 74 Solar Plexus Third Eye Breathe Here Arm Balance Twist Core Strength Crow Pose Revolved Chair Twisted Fierce Parsva Bakasana Twisted Crow Place your hands shoulder-width apart with your fingers spread wide, gripping the mat firmly Twist deeply from your obliques and hook both of your knees onto the shelf of your upper arm Shift your weight forward into your fingertips until your feet naturally lift off the floor Squeeze your inner thighs together and point your toes to create a clean line through your legs Gaze slightly forward past your fingertips to maintain balance and keep your chest lifted Side Crow, known in Sanskrit as Parsva Bakasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Fallen Angel Pose Devaduuta Panna Right images/webp/fallen-angel.webp An advanced variation of Side Crow where the body extends parallel to the floor, requiring significant core and arm strength. Advanced 78 Solar Plexus Crown Breathe Here Arm Balance Twist Core Strength Side Crow Eight Angle Pose Peacock Pose Devaduuta Panna Asana Fallen Angel From Side Crow, lower your temple gently to the mat while keeping your arms strong and bent Extend both legs skyward, straightening through your knees and pointing your toes toward the ceiling Press firmly through both palms and engage your triceps to support your body weight Engage your obliques deeply to maintain the twist and keep your hips stacked Root down through your grounded temple and hands to find stability as you reach your legs higher Fallen Angel Pose, known in Sanskrit as Devaduuta Panna, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. One-Legged Crow Pose Eka Pada Bakasana Right images/webp/one-legged-crow.webp A variation of Crow Pose where one leg extends back or to the side, challenging core strength and balance in the arm balance. Advanced 80 Solar Plexus Third Eye Breathe Here Arm Balance Core Balance Strength Crow Pose Eka Pada Koundinyasana Flying Pigeon Eka Pada Bakasana Single Leg Crow Plant your hands shoulder-width apart with your fingers spread wide, pressing into every knuckle Draw one knee high onto the back of your upper arm while extending your opposite leg straight behind you Shift your chest forward past your wrists to counterbalance your extended leg Engage your deep core by drawing your navel strongly toward your spine Point through your back toes and squeeze your extended leg toward the midline for stability One-Legged Crow Pose, known in Sanskrit as Eka Pada Bakasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Tripod Headstand Sirsasana II Front images/webp/tripod-headstand.webp A variation of headstand with the crown of the head and hands forming a triangular base, with legs extended overhead for a full inversion. Advanced 74 Crown Third Eye Inhale Inversion Balance Strength Focus Crow Pose Dolphin Pose Child's Pose Sirsasana II Tripod Place the crown of your head on the mat with your hands shoulder-width apart, forming a triangular base Bend your elbows to ninety degrees, stacking your elbows directly over your wrists Engage your core and slowly extend your legs overhead, stacking your hips over your shoulders Press evenly through your palms and the crown of your head to distribute your weight Reach actively through the balls of your feet, lengthening your entire body from head to toes Tripod Headstand, known in Sanskrit as Sirsasana II, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Forearm Stand Pincha Mayurasana Front images/webp/forearm-stand.webp An advanced inversion balancing on the forearms with the body aligned vertically overhead, building shoulder strength and confidence. Advanced 82 Throat Crown Breathe Here Inversion Arm Balance Strength Balance Dolphin Pose Headstand Child's Pose Pincha Mayurasana Feathered Peacock Place your forearms parallel on the mat with your elbows directly beneath your shoulders Spread your fingers wide and press firmly through your entire forearms and palms Engage your core and kick up or float your legs overhead, stacking your hips above your shoulders Squeeze your inner thighs together and reach through the balls of your feet toward the ceiling Draw your lower ribs in and lengthen your tailbone toward your heels to avoid over-arching your lower back Forearm Stand, known in Sanskrit as Pincha Mayurasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Scorpion Pose Vrschikasana Front images/webp/scorpion-pose.webp A challenging backbending variation of Forearm Stand where the legs bend toward the head, creating a deep heart opening and spinal flexibility. Advanced 92 Heart Crown Breathe Here Inversion Backbend Arm Balance Strength Forearm Stand Wheel Pose Child's Pose Vrschikasana Scorpion Handstand Root down through your forearms and press your palms firmly into the mat for a stable foundation Engage your deep core and begin to bend your knees, drawing your feet toward the crown of your head Open your chest broadly between your upper arms, lifting your sternum away from the floor Squeeze your inner thighs toward each other to keep your legs aligned as they arc overhead Soften your thoracic spine into a deep backbend while keeping your lower belly engaged for support Scorpion Pose, known in Sanskrit as Vrschikasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. One-Legged Wheel Eka Pada Urdhva Dhanurasana Right images/webp/one-legged-wheel.webp An advanced variation of Wheel Pose where one leg extends upward, creating an asymmetrical backbend requiring strength and balance. Advanced 85 Heart Crown Inhale Backbend Balance Strength Chest Opener Wheel Pose Camel Pose Bow Pose Eka Pada Urdhva Dhanurasana Single Leg Wheel Press firmly through your grounded foot and both hands, lifting your hips high toward the ceiling Extend your free leg straight up toward the sky, energizing through the ball of your foot Keep your grounded knee tracking over your ankle, pressing your shin toward vertical Broaden across your chest and roll your shoulders open, drawing your shoulder blades toward your spine Engage your glutes and core to keep your hips level as you hold your lifted leg steady One-Legged Wheel, known in Sanskrit as Eka Pada Urdhva Dhanurasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Forearm Wheel Dwi Pada Viparita Dandasana Front images/webp/forearm-wheel.webp A deep backbend variation of Wheel Pose performed on the forearms instead of hands, creating an intense heart and shoulder opening. Advanced 88 Heart Throat Inhale Backbend Chest Opener Shoulder Opener Strength Supine Wheel Pose Camel Pose Child's Pose Dwi Pada Viparita Dandasana Forearm Backbend Lower from Wheel onto your forearms one arm at a time, placing your elbows shoulder-width apart Interlace your fingers behind your head or press your palms flat for a stable forearm base Press your forearms firmly into the mat and lift your chest high, opening your heart toward the wall behind you Walk your feet closer to your elbows to deepen the backbend through your thoracic spine Engage your inner thighs and lengthen your tailbone toward your heels to protect your lower back Forearm Wheel, known in Sanskrit as Dwi Pada Viparita Dandasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Tortoise Kurmasana Front images/webp/tortoise.webp A deep forward fold where arms slide under the legs and extend outward while the torso folds between the legs, creating a turtle-like shape. Advanced 68 Sacral Root Breathe Here Seated Forward Fold Hip Opener Shoulder Opener Flexibility Floor Wide-Legged Forward Fold Firefly Pose Butterfly Pose Kurmasana Turtle Pose Sit with your knees bent and feet wider than hip-width, sliding your arms underneath your thighs Extend your arms out to the sides, pressing the backs of your shoulders beneath your knees Fold your torso forward between your legs, lengthening your chin toward the floor Straighten your legs gradually, pressing through your heels to deepen the stretch along your hamstrings Broaden across your upper back and surrender your chest toward the mat with each exhale Tortoise, known in Sanskrit as Kurmasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Pendant Lolasana Front images/webp/pendant.webp An arm balance where the knees draw into the chest as the body lifts off the floor, creating a pendant-like shape suspended on straight arms. Intermediate 52 Solar Plexus Root Breathe Here Arm Balance Core Strength Transition Staff Pose Crow Pose L-Sit Lolasana Pendant Pose Place your hands flat on the floor beside your hips with your fingers pointing forward Cross your ankles and draw your knees tightly into your chest Press your palms firmly into the mat, straightening your arms to lift your entire body off the floor Round your upper back and draw your navel deeply toward your spine to create maximum lift Push the floor away through your shoulders, protracting your shoulder blades for height Pendant, known in Sanskrit as Lolasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Chin Stand Ganda Bherundasana Front images/webp/chin-stand.webp An advanced arm balance variation where the chin rests on the floor while the legs extend overhead, requiring significant shoulder and core strength. Advanced 85 Throat Heart Breathe Here Arm Balance Inversion Strength Balance Crane Pose Forearm Stand Child's Pose Ganda Bherundasana Chin Balance Place your chin and your chest on the mat with your arms bent and your palms pressing into the floor beside your ribs Walk your feet in close, then lift your legs overhead by engaging your core and back muscles Press your palms firmly into the floor to stabilize your upper body and protect your cervical spine Extend your legs toward the ceiling, squeezing your inner thighs together and pointing your toes Keep your breath steady and your neck long, distributing your weight between your chin and your hands Chin Stand, known in Sanskrit as Ganda Bherundasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Grasshopper Maksikanagasana Right images/webp/grasshopper.webp An advanced arm balance where one leg wraps around the arm while the other extends, creating a twisting side balance requiring flexibility and strength. Advanced 80 Sacral Solar Plexus Breathe Here Arm Balance Twist Hip Opener Strength Flying Pigeon Side Crow Lizard Pose Parsva Bhuja Dandasana Dragonfly Hook your front shin over your upper arm, pressing your leg firmly against your tricep for support Plant both hands shoulder-width apart with your fingers spread wide, gripping the mat Lean your torso forward and extend your back leg out to the side, straightening through your knee Engage your obliques to maintain the twist and lift your back leg parallel to the floor Gaze forward past your fingertips and press the floor away to find your balance point Grasshopper, known in Sanskrit as Maksikanagasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Baby Grasshopper Parsva Maksikanagasana Right images/webp/baby-grasshopper.webp A preparatory version of Grasshopper Pose, practicing the leg wrap around the arm with modifications to build toward the full pose. Intermediate 54 Sacral Solar Plexus Breathe Here Arm Balance Hip Opener Preparation Strength Lizard Pose Side Crow Grasshopper Pose Mini Grasshopper Grasshopper Prep Hook your front shin over your upper arm, establishing firm contact between your leg and your tricep Plant your hands shoulder-width apart, spreading your fingers wide and pressing into every knuckle Shift your weight forward into your hands while engaging your core to begin lifting off the floor Keep your back leg bent or partially extended as you build strength for the full expression Draw your navel toward your spine and look slightly forward to maintain your center of gravity Baby Grasshopper, known in Sanskrit as Parsva Maksikanagasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Splits Hanumanasana Right images/webp/splits.webp A deep hamstring and hip flexor stretch with legs extended in opposite directions, creating a straight line from heel to heel. Advanced 70 Root Sacral Breathe Here Floor Hamstring Stretch Hip Opener Flexibility Half Splits Low Lunge Lizard Pose Hanumanasana Front Splits Slide your front heel forward and your back knee back, lowering your hips evenly toward the floor Square your hips by drawing your front hip back and your back hip forward Press the top of your back foot into the mat and engage your back quadricep to support your alignment Lengthen your spine tall, reaching the crown of your head toward the ceiling Place your fingertips on the floor or on blocks beside your hips to support an upright torso Splits, known in Sanskrit as Hanumanasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Toe Stand Padangusthasana Right images/webp/toe-stand.webp A deep squatting balance pose where one foot tucks under while sitting on the heel with the other leg in half lotus, challenging balance and hip flexibility. Advanced 72 Root Third Eye Breathe Here Standing Balance Hip Opener Ankle Strength Tree Pose Eagle Pose Garland Pose Padangusthasana Variation Toe Balance From standing, place your right ankle on your left thigh in a half lotus position Bend your standing knee deeply and lower your hips slowly toward your standing heel Lift your standing heel off the floor and balance on the ball of your foot and your toes Bring your palms together at your heart center, engaging your core to steady your balance Fix your gaze on a single point on the floor in front of you to anchor your concentration Toe Stand, known in Sanskrit as Padangusthasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Little Thunderbolt Laghu Vajrasana Front images/webp/little-thunderbolt.webp A deep backbend from a kneeling position with the hands reaching back to grasp the feet or ankles, creating an intense front body opening. Advanced 68 Heart Root Breathe Here Kneeling Backbend Chest Opener Quad Stretch Camel Pose Hero Pose Child's Pose Laghu Vajrasana Small Thunderbolt Kneel with your knees hip-width apart and the tops of your feet pressing into the mat Engage your quadriceps firmly and begin to lean your torso back, leading with your sternum Reach your hands behind you to clasp your ankles or heels as your head lowers toward the floor Lift your chest toward the ceiling and press your hips forward to deepen your thoracic backbend Keep your thighs engaged and vertical to protect your knees and support your lower back Little Thunderbolt, known in Sanskrit as Laghu Vajrasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Lotus Padmasana Front images/webp/lotue.webp The classic meditation pose where both feet rest on the opposite thighs, creating deep external rotation in the hips and a stable seated foundation. Advanced 55 Root Crown Breathe Here Seated Hip Opener Meditation Flexibility Half Lotus Easy Pose Butterfly Pose Padmasana Full Lotus Place each foot on top of the opposite thigh with your soles turned upward, close to your hip creases Root your sitting bones evenly into the floor and lengthen your spine from your sacrum to your crown Rest your hands on your knees with your palms facing up or in a mudra of your choice Relax your shoulders down away from your ears and broaden across your collarbones Soften your hip flexors and inner groin with each exhale, allowing your knees to release toward the floor Lotus, known in Sanskrit as Padmasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Half Lotus Ardha Padmasana Right images/webp/half-lotus.webp A preparatory version of Lotus with only one foot on the opposite thigh, making the hip-opening seated position more accessible. Intermediate 42 Root Sacral Breathe Here Seated Hip Opener Meditation Preparation Easy Pose Lotus Pose Butterfly Pose Ardha Padmasana Half Lotus Seat Place your right foot on top of your left thigh with the sole turned upward near your hip crease Tuck your left foot beneath your right thigh, resting it comfortably on the floor Root both sitting bones evenly into the mat, lengthening your spine tall through the crown of your head Rest your hands on your knees and draw your shoulder blades gently down your back Soften your outer hips and inner groin with each exhale, keeping your breath slow and steady Half Lotus, known in Sanskrit as Ardha Padmasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Bound Lotus Baddha Padmasana Front images/webp/bound-lotus.webp A variation of Lotus Pose with the arms bound behind the back, adding a shoulder and chest opening to the hip-opening seated position. Advanced 72 Heart Root Breathe Here Seated Hip Opener Bind Shoulder Opener Lotus Pose Half Lotus Easy Pose Baddha Padmasana Tied Lotus Settle into your full Lotus position, grounding both sitting bones evenly Reach your right arm behind your back to clasp your right foot, then your left arm to clasp your left foot Roll your shoulders back and down as you open your chest broadly between your bound arms Lengthen your spine from your sacrum through the crown of your head on each inhale Soften your hip flexors and breathe into the space across your chest and shoulders with each exhale Bound Lotus, known in Sanskrit as Baddha Padmasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Floating Lotus Tolasana Front images/webp/floating-lotus.webp An arm balance variation of Lotus where the entire body lifts off the ground, supported by straight arms pressing into the floor. Advanced 85 Solar Plexus Crown Breathe Here Seated Arm Balance Hip Opener Core Lotus Pose Pendant Pose Crow Pose Utpluthih Scales Pose Begin in full Lotus and place your palms flat on the floor beside your hips Press your hands firmly into the mat and straighten your arms to lift your entire body off the floor Draw your knees upward toward your chest by engaging your deep lower abdominals Push the floor away through your shoulders, creating maximum height between your hips and the ground Keep your gaze steady and your breath controlled as you hold your body suspended Floating Lotus, known in Sanskrit as Tolasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Rooster Kukkutasana Front images/webp/rooster.webp An advanced arm balance from Lotus Pose with the arms threaded through the lotus legs, lifting the entire body off the ground. Advanced 82 Solar Plexus Root Breathe Here Arm Balance Hip Opener Core Strength Lotus Pose Pendant Pose Lifted Lotus Kukkutasana Cock Pose From Lotus, thread your arms through the gaps between your calves and thighs up to your elbows Place your palms flat on the floor with your fingers spread wide beneath you Press firmly through your hands and straighten your arms to lift your entire body off the mat Engage your core and round your upper back slightly to maintain lift and balance Squeeze your legs against your arms and draw your navel in to keep your body compact and elevated Rooster, known in Sanskrit as Kukkutasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Shiva Nataraja Asana Right images/webp/shiva.webp A balancing backbend in half lotus where one leg forms a half lotus while the other leg extends behind with the same-side hand grasping the foot. Advanced 78 Heart Crown Breathe Here Standing Balance Backbend Hip Opener Dancer's Pose Half Lotus King Dancer Natarajasana Variation Lord Shiva Pose Stand tall on your standing leg with your foot rooted firmly and your toes gripping the mat Draw your opposite foot into half lotus position on your standing thigh Reach your free arm behind you and clasp your back foot, pressing it away to open your chest Extend your front arm forward with your fingers in gyan mudra to enhance your focus and balance Lift your sternum toward the ceiling while lengthening your tailbone downward to find your center Shiva, known in Sanskrit as Nataraja Asana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Heron Krounchasana Right images/webp/heron-pose.webp A seated pose with one leg extended upward grasped by the hands while the other leg is folded, creating an intense hamstring stretch. Intermediate 46 Sacral Root Breathe Here Seated Hamstring Stretch Hip Opener Balance Seated Forward Fold Half Lotus Fire Log Pose Krounchasana Heron Leg Stretch Sit tall on your sitting bones with your spine long and lifted Extend your raised leg upward, pressing through your heel to straighten your knee Hold your foot or calf with both hands, drawing your shoulders down away from your ears Keep your bottom leg folded with your shin alongside your hip Engage your quadriceps on the extended leg to deepen your hamstring stretch Heron, known in Sanskrit as Krounchasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Compass Parivrtta Surya Yantrasana Right images/webp/compas.webp A seated twist and hamstring stretch where one leg extends to the side while both hands grasp the foot and the torso rotates toward the extended leg. Advanced 75 Sacral Heart Breathe Here Seated Twist Hamstring Stretch Hip Opener Half Lord of the Fishes Seated Forward Fold Fire Log Pose Parivrtta Surya Yantrasana Sundial Pose Ground your sitting bones evenly into the mat as you open your hips Thread your arm under your extended leg and place your hand on the floor beside your hip Reach your opposite hand to grasp your extended foot, straightening your leg toward the ceiling Rotate your chest open toward the sky, stacking your shoulders Lengthen through your side body from your hip to your fingertips Compass, known in Sanskrit as Parivrtta Surya Yantrasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Elephant Trunk Eka Hasta Bhujasana Right images/webp/elephant-trunk.webp An arm balance where one leg extends over the shoulder while seated on one buttock, requiring core strength and shoulder opening. Intermediate 54 Sacral Solar Plexus Breathe Here Arm Balance Seated Hip Opener Core Seated Forward Fold Eight Angle Pose Fire Log Pose Eka Hasta Bhujasana One Arm Balance Press your palms firmly into the floor beside your hips with your fingers spread wide Hook your leg high over your upper arm, squeezing your thigh against your shoulder Lift your hips off the floor by straightening your arms and engaging your core Extend your hooked leg forward while keeping your opposite leg grounded Draw your navel in and up to support your lower back in the lift Elephant Trunk, known in Sanskrit as Eka Hasta Bhujasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Eight Angle Astavakrasana Right images/webp/eight-angle.webp An advanced arm balance where both legs wrap around one arm and extend to the side, requiring core strength and shoulder mobility. Advanced 80 Solar Plexus Sacral Breathe Here Arm Balance Core Strength Hip Opener Elephant Trunk Pose Side Crow Firefly Pose Astavakrasana Eight Angle Pose Press your palms firmly into the floor with your fingers spread wide Hook both legs around your upper arm, crossing your ankles tightly Shift your weight forward into your hands as you extend your legs to the side Bend your elbows to a ninety-degree angle like Chaturanga to lower your torso Squeeze your inner thighs together and engage your core to maintain the hold Eight Angle, known in Sanskrit as Astavakrasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Squat and Curl Utkatasana Variation Front images/webp/squat-and-curl.webp A dynamic movement combining a squat with arms curling upward, creating a fluid strength-building motion often practiced with a ball or prop. Beginner 14 Root Solar Plexus Breathe Here Standing Dynamic Strength Prop Chair Pose Mountain Pose Garland Pose Garland Curl Deep Squat Curl Plant your feet hip-width apart, pressing evenly through your heels and toes Bend your knees deeply as you lower your hips toward the floor Curl your arms upward with control, keeping your elbows close to your ribs Engage your core and keep your chest lifted as you rise from the squat Press your knees outward in line with your toes throughout the movement Squat and Curl, known in Sanskrit as Utkatasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Prayer Twist Parivrtta Namaskar Right images/webp/prayer-twist.webp A standing twisting pose with hands in prayer position. Deepens the twist, improves spinal flexibility, and aids in detoxification. Often performed from Chair or Crescent Lunge. Intermediate 38 Solar Plexus Heart Exhale Standing Twist Balance Detox Core Chair Pose Crescent Lunge Revolved Chair Pose Mountain Pose Forward Fold Parivrtta Anjali Twisted Prayer Bring your palms together at your heart center in Anjali Mudra Hook your opposite elbow outside your bent knee, pressing your arm firmly against your thigh Rotate your chest open toward the sky, stacking your shoulders vertically Keep your hips level and your knees aligned as you deepen the rotation Lengthen your spine on each inhale and deepen your twist on each exhale Prayer Twist, known in Sanskrit as Parivrtta Namaskar, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Belly Down Rest Advasana Front images/webp/bell-down-rest.webp A restorative pose lying face down with arms extended and head turned to one side. Promotes deep relaxation, helps release tension in the lower back, and provides a gentle stretch to the front of the body. Beginner 3 Root Sacral Breathe Here Prone Restorative Relaxation Resting Cobra Pose Locust Pose Child's Pose Corpse Pose Prone Rest Belly Rest Lay your entire front body flat against the mat, releasing all muscular tension Turn your head to one side, resting your cheek gently on the mat Extend your arms alongside your body with your palms facing up Allow your feet to fall open naturally with your toes pointing outward Soften your belly, your hips, and your shoulders with each exhale Belly Down Rest, known in Sanskrit as Advasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Cosmic Egg Vishnu Mudrasana Front images/webp/cosmic-egg.webp A restorative pose lying on the back with arms and legs spread wide, like a star or cosmic being. Promotes complete surrender, deep relaxation, and a sense of expansion and connection to the universe. Beginner 4 Crown Third Eye Breathe Here Supine Restorative Relaxation Surrender Expansion Corpse Pose Happy Baby Reclined Twist Supine Twist Universal Pose Egg Pose Draw your knees into your chest and wrap your arms around your shins Tuck your chin gently toward your chest, rounding your spine into a ball Keep your lower back pressed into the mat as you hug your knees closer Relax your shoulders away from your ears and soften your jaw Breathe deeply into your lower back, feeling your spine gently expand with each inhale Cosmic Egg, known in Sanskrit as Vishnu Mudrasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Fetal Pose Garbha Pindasana Front images/webp/fetal-pose.webp A calming resting pose lying on your side with knees drawn toward chest and arms wrapped around legs or pillowing the head. Promotes feelings of security, comfort, and relaxation. Beginner 4 Root Sacral Breathe Here Supine Resting Side Lying Restorative Relaxation Introspection Calming Corpse Pose Happy Baby Child's Pose Cosmic Egg Fetus Pose Pindasana Lie on your side with your knees drawn gently toward your chest Rest your head on your bottom arm or place a pillow beneath your ear Stack your hips and shoulders so your spine remains neutral Place your top hand on the floor in front of your chest for gentle support Allow your entire body to soften and release into the ground beneath you Fetal Pose, known in Sanskrit as Garbha Pindasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Standing Forehead to Knee Dandayamana Janushirasana Right images/webp/standing-forehead-to-knee.webp A challenging balance pose combining standing leg strength with forward folding flexibility. Strengthens the standing leg while stretching hamstrings and spine. Advanced 74 Solar Plexus Root Breathe Here Standing Balance Forward Fold Hamstring Stretch Core Strength Standing Hand to Big Toe Pose Tree Pose Eagle Pose Mountain Pose Dandayamana Janushirasana Standing Head to Knee Lock your standing knee by engaging your quadriceps fully Interlace your fingers beneath your lifted foot and extend your leg forward Round your spine and tuck your chin, drawing your forehead toward your knee Keep your elbows pulled in close to your calves as you fold deeper Engage your core to stabilize your pelvis over your standing leg Standing Forehead to Knee, known in Sanskrit as Dandayamana Janushirasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Balancing Toe Stand Utthita Padangusthasana Right images/webp/half-lotus-toe-balance.webp An advanced balancing pose requiring exceptional strength and concentration. Balances on the toes while maintaining perfect alignment and breathing. Advanced 76 Root Third Eye Breathe Here Balance Standing Strength Concentration Ankle Strength Tree Pose Eagle Pose Mountain Pose Standing Forward Fold Padangusthasana Balance Place your foot in half lotus position high on your opposite thigh Bend your standing knee slowly, lowering your hips toward your heel Press your fingertips into the floor for balance as you descend Engage your core and lift through your pelvic floor to find stability Bring your palms together at your heart center once you find your balance Balancing Toe Stand, known in Sanskrit as Utthita Padangusthasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Upward Salute Urdhva Hastasana Front images/webp/upward-salute.webp A gentle backbend with arms reaching skyward, creating length through the spine and opening the chest. Foundation pose for sun salutations. Beginner 8 Heart Throat Inhale Standing Backbend Chest Opening Energizing Sun Salutation Mountain Pose Forward Fold Chair Pose Standing Backbend Urdhva Hastasana Raised Arms Pose Reach your arms overhead alongside your ears with your palms facing each other Press your feet firmly into the ground, distributing your weight evenly through all four corners Lift your chest and lengthen your side body from your hips to your fingertips Draw your shoulder blades down your back away from your ears Gently arch your upper back, gazing up toward your thumbs Upward Salute, known in Sanskrit as Urdhva Hastasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Balancing Stick Tuladandasana Right images/webp/balancing-stick.webp A dynamic balance pose resembling a T-shape, strengthening the standing leg while stretching the hip flexors and building core stability. Intermediate 46 Solar Plexus Root Breathe Here Balance Standing Hip Flexor Stretch Core Strength Leg Strength Warrior III Standing Forward Fold Tree Pose Mountain Pose Tuladandasana Balancing Staff Reach your arms forward alongside your ears, biceps framing your face Hinge at your hips, tipping your torso and back leg forward as one unit Extend energy through your back heel and your fingertips simultaneously Lock your standing knee by fully engaging your quadriceps Keep your hips level and square to the floor throughout the hold Balancing Stick, known in Sanskrit as Tuladandasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Standing Separate Leg Head to Knee Pose Dandayamana Bibhaktapada Janushirasana Right images/webp/standing-separate-leg-head-to-knee.webp A challenging forward fold with legs wide apart, bringing the forehead toward the knee. Stretches hamstrings, calves, and spine while building concentration. Advanced 68 Sacral Third Eye Breathe Here Standing Forward Fold Wide Leg Hamstring Stretch Flexibility Wide-Legged Forward Fold Triangle Pose Extended Side Angle Mountain Pose Dandayamana Bibhaktapada Janushirasana Step your feet wide apart and turn your front foot forward, squaring your hips Tuck your chin and round your spine as you fold forward over your front leg Draw your forehead toward your knee, engaging your abdominals to deepen the fold Press your back heel firmly into the mat to anchor your stance Keep your hands in prayer at your chest or place them on either side of your front foot Standing Separate Leg Head to Knee Pose, known in Sanskrit as Dandayamana Bibhaktapada Janushirasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Standing Separate Leg Stretching Pose Dandayamana Bibhaktapada Paschimottanasana Front images/webp/standing-separate-leg-stretching.webp A deep forward fold with legs wide apart, hands reaching toward the floor. Stretches the entire back body and hamstrings while calming the nervous system. Intermediate 44 Sacral Root Breathe Here Standing Forward Fold Wide Leg Hamstring Stretch Calming Wide-Legged Forward Fold Triangle Pose Goddess Pose Mountain Pose Dandayamana Bibhaktapada Paschimottanasana Wide-Leg Standing Stretch Step your feet wide apart with your toes pointing forward and your legs straight Fold forward from your hips, walking your hands back between your legs Press the crown of your head toward the floor, lengthening your spine downward Grip your heels from behind with your hands, drawing your torso deeper between your legs Distribute your weight evenly across both feet, engaging your quadriceps to protect your hamstrings Standing Separate Leg Stretching Pose, known in Sanskrit as Dandayamana Bibhaktapada Paschimottanasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Ear Pinning Karna Pidasana Front images/webp/ear-pinning.webp An advanced inversion where knees press against the ears, creating deep introspection and spinal flexibility. Calms the mind and nervous system. Advanced 78 Crown Throat Breathe Here Inversion Introspection Spinal Flexibility Calming Advanced Plow Pose Shoulderstand Happy Baby Knees to Chest Karnapidasana Ear Pressure Pose From Plow Pose, bend your knees and lower them toward the floor beside your ears Press your knees gently against your ears, creating a seal of introspection Support your back with your hands or extend your arms flat on the floor behind you Keep your weight supported on your shoulders, not your neck Breathe slowly into your belly, allowing your spine to round naturally Ear Pinning, known in Sanskrit as Karna Pidasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Wind-Removing Pose Pavanamuktasana Right images/webp/wind-removing-pose.webp A gentle pose that aids digestion and releases tension in the lower back. Knees drawn to chest while lying supine, promoting relaxation and abdominal massage. Beginner 8 Sacral Root Breathe Here Supine Digestive Lower Back Relief Relaxation Hip Flexor Stretch Happy Baby Knees to Chest Corpse Pose Reclined Spinal Twist Pavanamuktasana Knee to Chest Lie flat on your back and draw your knees into your chest Interlace your fingers just below your kneecaps, pulling your thighs toward your ribcage Press your lower back and sacrum firmly into the mat Tuck your chin slightly to lengthen the back of your neck Relax your shoulders down away from your ears as you hold your knees close Wind-Removing Pose, known in Sanskrit as Pavanamuktasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Rabbit Pose Sasangasana Front images/webp/rabbit-pose.webp A gentle inversion that stretches the spine and neck while promoting introspection. Kneeling with crown of head on the mat and hands holding the heels. Intermediate 36 Crown Third Eye Breathe Here Inversion Kneeling Neck Stretch Spine Flexibility Introspection Child's Pose Camel Pose Hero Pose Cat-Cow Sasangasana Bunny Pose Kneel with your hips resting on your heels and reach back to grip your heels with both hands Tuck your chin to your chest and place the crown of your head on the mat near your knees Lift your hips high toward the ceiling, rounding your spine deeply Pull gently on your heels to deepen the stretch along your entire back body Keep minimal weight on your head, supporting yourself through your arms and core Rabbit Pose, known in Sanskrit as Sasangasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Half Tortoise Pose Ardha Kurmasana Front images/webp/half-tortoise-pose.webp A restorative forward fold that calms the nervous system and stretches the shoulders and back. Kneeling with arms extended forward and forehead to the mat. Beginner 14 Heart Third Eye Breathe Here Kneeling Forward Fold Restorative Shoulder Stretch Calming Child's Pose Hero Pose Cat-Cow Table Top Ardha Kurmasana Half Turtle Kneel with your hips on your heels and reach your arms overhead with your palms together Hinge forward from your hips, extending your arms and torso toward the front of your mat Touch your forehead and your pinky fingers to the floor simultaneously Keep your hips pressing back toward your heels as your arms stretch forward Stretch through your fingertips to create length from your tailbone to your hands Half Tortoise Pose, known in Sanskrit as Ardha Kurmasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Fixed Firm Pose Supta Vajrasana Front images/webp/fixed-firm-pose.webp A deep backbend from a kneeling position that opens the chest and stretches the quadriceps and hip flexors. Requires significant flexibility and should be approached gradually. Advanced 68 Heart Sacral Breathe Here Backbend Kneeling Chest Opening Quadriceps Stretch Hip Flexor Stretch Hero Pose Camel Pose Child's Pose Bridge Pose Supta Vajrasana Reclining Thunderbolt Kneel with your knees together and sit between your heels on the mat Lower yourself back one elbow at a time until your shoulders rest on the floor Slide your arms overhead and reach for opposite elbows behind your head Keep your knees as close together as possible, pressing them toward the floor Lift your chest toward the ceiling and allow your lower back to arch naturally Fixed Firm Pose, known in Sanskrit as Supta Vajrasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Toppling Tree Pose Vrikshasana Variation Right images/webp/toppling-tree.webp A dynamic variation of tree pose that challenges balance and proprioception. The pose involves controlled movement while maintaining the tree pose foundation. Intermediate 46 Root Heart Breathe Here Balance Standing Dynamic Proprioception Core Strength Tree Pose Eagle Pose Mountain Pose Standing Forward Fold Patita Tarasana Falling Tree Root down through your standing foot, spreading your toes wide for stability Place your lifted foot on your inner thigh or calf, avoiding your knee joint Extend your arms overhead and begin to lean your torso to one side Engage your obliques and hip stabilizers to control the lateral tilt Keep your hips squared forward as your upper body moves to the side Toppling Tree Pose, known in Sanskrit as Vrikshasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Standing Savasana Sthiti Savasana Front images/webp/standing-savasana.webp A neutral standing pause that allows for integration and mindful breathing between poses. Similar to mountain pose but with emphasis on complete stillness and awareness. Beginner 5 Crown Root Breathe Here Standing Meditation Integration Mindfulness Neutral Mountain Pose Forward Fold Upward Salute Standing Rest Tadasana Rest Stand with your feet hip-width apart, distributing your weight evenly across both feet Let your arms hang naturally at your sides with your palms facing forward Soften your knees, your jaw, and the muscles around your eyes Lengthen through the crown of your head as if a string were gently lifting you upward Allow your breath to flow naturally without controlling its rhythm or depth Standing Savasana, known in Sanskrit as Sthiti Savasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Eagle Armed Airplane Garudasana Variation Right images/webp/eagle-armed-airplane.webp A challenging balance pose combining eagle arms with airplane position. Balances on one leg while the other extends back, with arms in eagle wrap creating a complex coordination challenge. Advanced 72 Solar Plexus Third Eye Breathe Here Balance Standing Arm Binding Coordination Core Strength Eagle Pose Warrior III Tree Pose Mountain Pose Eagle Airplane Garudasana Airplane Root firmly through your standing foot, grounding all four corners into the mat Wrap your arms in Eagle bind, stacking your elbows and pressing your palms together Hinge at your hips and extend your back leg straight behind you, parallel to the floor Lift your bound arms forward and up to create length through your upper back Engage your core and inner thighs to maintain a steady, level alignment Eagle Armed Airplane, known in Sanskrit as Garudasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Awkward Pose Utkatasana I Front images/webp/awkward-1.webp A challenging standing pose that builds strength in the legs, core, and arms while improving balance and endurance. Creates heat in the body. Intermediate 36 Solar Plexus Root Breathe Here Standing Strength Balance Heat Building Leg Strength Awkward Pose - Knees Together Chair Pose Mountain Pose Forward Fold Utkatasana Variation Stand with your feet hip-width apart and raise your arms parallel to the floor Bend your knees and lower your hips as if sitting back into an invisible chair Keep your weight in your heels with your knees tracking over your toes Lift your chest and lengthen your spine, avoiding rounding your lower back Squeeze your inner thighs toward each other to maintain hip-width alignment Awkward Pose, known in Sanskrit as Utkatasana I, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Awkward Pose - Knees Together Utkatasana Variation 2 Front images/webp/awkward-2.webp Second variation of Awkward Pose with knees and feet pressed together. Challenges balance and leg strength while maintaining proper alignment in the squat position. Intermediate 38 Solar Plexus Root Breathe Here Standing Strength Balance Leg Alignment Core Strength Awkward Pose Awkward Pose - Arms Up Eagle Pose Mountain Pose Utkatasana Narrow Chair Knees Together Bring your feet and knees together, pressing your inner legs firmly into each other Raise your arms parallel to the floor with your palms facing down Lower your hips toward knee height, keeping your thighs pressed together throughout Lift your heels slightly off the floor, balancing on the balls of your feet Keep your spine vertical and your core engaged to avoid leaning forward Awkward Pose - Knees Together, known in Sanskrit as Utkatasana Variation 2, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Awkward Pose - On Toes Utkatasana Variation 3 Front images/webp/awkward-3.webp Third variation of Awkward Pose performed on the balls of the feet with knees and feet together. Most challenging variation requiring exceptional balance, ankle strength, and concentration. Advanced 68 Root Solar Plexus Breathe Here Standing Balance Ankle Strength Concentration Advanced Awkward Pose Tree Pose Eagle Pose Mountain Pose Utkatasana on Toes Tippy-Toe Chair Rise onto the balls of your feet with your knees and ankles pressed together Lower your hips until your glutes rest just above your heels Extend your arms forward at shoulder height, parallel to the floor Keep your spine perfectly vertical by engaging your deep core muscles Fix your gaze on a steady point ahead to maintain your balance Awkward Pose - On Toes, known in Sanskrit as Utkatasana Variation 3, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Baby Cobra Ardha Bhujangasana Front images/webp/baby-cobra.webp A gentle backbend performed prone with minimal lift, focusing on spinal mobility and chest opening. Perfect for beginners or as a warm-up for deeper backbends. Beginner 12 Heart Solar Plexus Inhale Backbend Prone Chest Opening Gentle Spinal Mobility Cobra Pose Child's Pose Downward Facing Dog Sphinx Pose Low Cobra Ardha Bhujangasana Lie face down with your hands placed beneath your shoulders, elbows hugging your ribs Press the tops of your feet and your pubic bone firmly into the mat Peel your chest off the floor using your back muscles, keeping your hands light Draw your shoulder blades together and down your back to open your chest Keep your gaze forward and your neck long, avoiding crunching your cervical spine Baby Cobra, known in Sanskrit as Ardha Bhujangasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Star Pose Utthita Tadasana Front images/webp/star-pose.webp A standing pose with arms and legs spread wide, creating a five-pointed star shape. Opens the chest and hip flexors while building strength and confidence. Beginner 7 Heart Throat Breathe Here Standing Chest Opening Hip Opening Energizing Confidence Building Mountain Pose Forward Fold Goddess Pose Wide-Legged Forward Fold Utthita Tadasana Five-Pointed Star Step your feet wide apart, turning your toes slightly outward Extend your arms out to the sides at shoulder height with your palms facing forward Engage your legs by lifting your kneecaps and firming your outer hips Lengthen from the crown of your head through your tailbone, standing tall and proud Spread your fingers wide and reach actively through your fingertips in both directions Star Pose, known in Sanskrit as Utthita Tadasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Banana Stretch Bananasana Front images/webp/banana-stretch.webp A side-lying pose that creates a crescent moon shape with the body. Stretches the side body, intercostal muscles, and provides gentle spinal lengthening. Beginner 6 Heart Sacral Breathe Here Supine Side Lying Side Body Stretch Restorative Spinal Mobility Corpse Pose Fetal Pose Side Plank Banana Pose Lateral Supine Stretch Walk your feet and hands toward the same side to create a crescent shape through your body Keep both of your hips and shoulders anchored to the mat Cross your opposite ankle over to deepen the stretch along your outer hip and side waist Relax your ribs and intercostal muscles with each exhale Soften your neck and allow your head to rest naturally in line with your spine Banana Stretch, known in Sanskrit as Bananasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Bound Side Angle Baddha Parsvakonasana Right images/webp/bound-side-angle.webp An advanced variation of Side Angle Pose with a binding element. Combines deep side body stretch with shoulder mobility and balance challenges. Advanced 70 Solar Plexus Heart Inhale Standing Side Stretch Binding Hip Opening Shoulder Mobility Extended Side Angle Warrior II Triangle Pose Baddha Parsvakonasana Bound Extended Angle Bend your front knee to 90 degrees and stack it directly over your ankle Thread your bottom arm under your front thigh and clasp your hands behind your back Spiral your chest open toward the ceiling as you deepen the bind Press firmly through the outer edge of your back foot Extend energy from your back heel through the crown of your head Bound Side Angle, known in Sanskrit as Baddha Parsvakonasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Broken Bridge Setu Bandha Variation Front images/webp/broken-bridge.webp A modified bridge pose with asymmetrical leg positioning. Challenges core stability while providing gentle backbend and hip opening benefits. Intermediate 44 Heart Sacral Inhale Backbend Supine Core Strength Hip Opening Asymmetrical Bridge Pose Happy Baby Single Leg Bridge Bridge Variation Supported Bridge Press firmly through the sole of your grounded foot to lift your hips Extend your raised leg straight toward the ceiling with your toes active Tuck your chin slightly to protect your cervical spine Roll your shoulders underneath your body and interlace your fingers Engage your glutes and hamstrings evenly to keep your hips level Broken Bridge, known in Sanskrit as Setu Bandha Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Chair Twist Parivrtta Utkatasana Variation Right images/webp/chair-twist.webp A twisted variation of Chair Pose that combines the strength-building benefits of the squat with spinal rotation and detoxification. Intermediate 40 Solar Plexus Sacral Exhale Standing Twist Strength Detoxifying Balance Chair Pose Revolved Chair Pose Eagle Pose Twisted Chair Variation Sink your hips back and down as if sitting into an invisible chair Bring your palms together at your heart center and hook your elbow outside your opposite knee Stack your knees evenly and keep your weight in your heels Lengthen your spine on each inhale and rotate deeper on each exhale Press your palms firmly together to leverage a deeper twist through your thoracic spine Chair Twist, known in Sanskrit as Parivrtta Utkatasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Dancing Half Moon Natarajasana Half Moon Right images/webp/dancing-half-moon.webp A dynamic balance pose combining elements of Half Moon and Dancer's Pose. Requires exceptional balance, flexibility, and concentration. Advanced 74 Heart Sacral Breathe Here Balance Standing Backbend Hip Opening Advanced Half Moon Dancer's Pose Standing Splits Dynamic Half Moon Moving Ardha Chandrasana Root down through your standing foot and micro-bend your standing knee Reach back to catch your lifted foot with your top hand Press your lifted foot into your hand to create a backbend through your upper spine Extend your bottom fingertips toward the ground for balance Open your chest and stack your hips vertically over your standing leg Dancing Half Moon, known in Sanskrit as Natarajasana Half Moon, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Embryo Pose Garbhasana Front images/webp/embryo-pose.webp A deeply introspective seated pose with knees drawn to chest and arms wrapped around legs. Promotes feelings of safety and inner reflection. Beginner 10 Root Sacral Breathe Here Seated Introspection Calming Hip Flexor Stretch Grounding Easy Pose Happy Baby Lotus Garbhasana Womb Pose Draw both knees tightly into your chest and wrap your arms around your shins Tuck your chin toward your sternum and round your spine into a ball Press your lower back firmly into the mat Gently rock side to side to massage your sacrum and lower back Relax your shoulders away from your ears and soften your jaw Embryo Pose, known in Sanskrit as Garbhasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Half Camel Ardha Ustrasana Right images/webp/half-amel.webp A gentler variation of Camel Pose with one hand supporting the lower back. Provides chest opening and backbend benefits with added stability. Intermediate 40 Heart Throat Inhale Backbend Kneeling Chest Opening Heart Opening Hip Flexor Stretch Camel Pose Hero Pose Child's Pose Ardha Ustrasana Single Arm Camel Keep your hips stacked directly over your knees as you arch back Place one hand on your heel and press the other hand into your lower back for support Lift your sternum toward the ceiling and broaden across your collarbones Press the tops of your feet and your shins firmly into the mat Lengthen your tailbone toward your knees to protect your lumbar spine Half Camel, known in Sanskrit as Ardha Ustrasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Half Splits Ardha Hanumanasana Right images/webp/half-splits.webp A preparatory pose for full splits that provides deep hamstring and hip flexor stretching. Builds flexibility gradually and safely. Intermediate 30 Sacral Root Breathe Here Kneeling Hip Opening Hamstring Stretch Flexibility Preparatory Low Lunge Variation Floor Low Lunge Splits Downward Facing Dog Ardha Hanumanasana Runner's Stretch Straighten your front leg and flex your toes back toward your shin Frame your front foot with your fingertips or blocks on either side Hinge forward from your hip crease, not from your lower back Square your hips by drawing your front hip back and your rear hip forward Keep a micro-bend in your front knee if your hamstrings feel overstretched Half Splits, known in Sanskrit as Ardha Hanumanasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Hot Tree Tapa Vrikshasana Right images/webp/hot-tree.webp An energetic variation of Tree Pose with dynamic arm movements. Builds balance while creating heat and energy in the body. Intermediate 42 Solar Plexus Root Breathe Here Balance Standing Dynamic Heat Building Energizing Tree Pose Eagle Pose Mountain Pose Bikram Tree Hot Yoga Tree Press your raised foot firmly into your inner thigh, avoiding your knee joint Bring your palms together overhead with your biceps framing your ears Spread your standing toes wide and ground through all four corners of your foot Engage your standing leg quadricep to stabilize your knee Fix your gaze on a steady point at eye level to maintain balance Hot Tree, known in Sanskrit as Tapa Vrikshasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Knee to Elbow Janu Kuharprasana Right images/webp/knee-to-elbow.webp A dynamic core exercise performed in plank position, bringing knee to same-side elbow. Builds core strength and stability. Intermediate 42 Solar Plexus Sacral Inhale Core Strength Dynamic Plank Variation Coordination Strength Building Floor Plank Knee to Nose Low Plank Core Knee Draw Plank Knee Pull From a strong plank position, draw your knee toward your same-side elbow Round your upper back and squeeze your obliques as your knee travels forward Keep your hips level with your shoulders throughout the movement Spread your fingers wide and press the mat away through your palms Maintain a long line of energy from your extended heel to the crown of your head Knee to Elbow, known in Sanskrit as Janu Kuharprasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Knee to Nose Janu Nasikasana Right images/webp/knee-to-nose.webp A core-strengthening movement from plank position, drawing knee toward nose. Engages deep abdominal muscles and builds stability. Intermediate 42 Solar Plexus Third Eye Breathe Here Core Strength Dynamic Plank Variation Abdominal Exercise Stability Floor Plank Knee to Elbow Downward Facing Dog Core Knee to Nose Plank Crunch From plank, tuck your chin and draw your knee toward your nose Round your spine like a cat and hollow your belly deeply Press the floor away through your hands to dome your upper back Keep your shoulders stacked directly over your wrists Squeeze your abdominals to draw your knee as close to your forehead as possible Knee to Nose, known in Sanskrit as Janu Nasikasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. One Leg Mountain Eka Pada Tadasana Right images/webp/one-leg-mountain.webp A standing balance pose with one leg lifted, maintaining mountain pose alignment. Builds balance, focus, and leg strength. Intermediate 38 Root Solar Plexus Breathe Here Balance Standing Core Strength Leg Strength Focus Mountain Pose Tree Pose Standing Figure Four Eka Pada Tadasana Single Leg Stand Stand tall and lift your knee to hip height with a flexed foot Root down through all four corners of your standing foot Stack your ears, shoulders, and hips in one vertical line Engage your standing leg quadricep and draw your kneecap up Place your hands on your hips or extend your arms overhead for added challenge One Leg Mountain, known in Sanskrit as Eka Pada Tadasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Opposite Hand to Big Toe Viparita Hasta Padangusthasana Right images/webp/opposite-hand-to-big-toe.webp A challenging balance pose holding the opposite foot's big toe. Requires exceptional balance, flexibility, and core strength. Advanced 72 Solar Plexus Sacral Breathe Here Balance Standing Hamstring Stretch Core Strength Advanced Standing Hand to Big Toe Pose Tree Pose Mountain Pose Cross Grab Balance Revolved Hand to Toe Hook your opposite hand around your big toe using a yogi toe lock Extend your lifted leg across your body while keeping your hips square Root firmly through your standing foot and engage your inner arch Lengthen your spine tall and draw your shoulder blades down your back Soften your gaze at a fixed point to steady your balance Opposite Hand to Big Toe, known in Sanskrit as Viparita Hasta Padangusthasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Reverse Triangle Viparita Trikonasana Right images/webp/reverse-triangle.webp A twisted variation of Triangle Pose with the top hand reaching toward the ground. Combines side stretch with spinal rotation. Advanced 68 Solar Plexus Heart Breathe Here Standing Twist Side Stretch Hamstring Stretch Balance Triangle Pose Revolved Triangle Pose Extended Side Angle Parivrtta Trikonasana Variation Reversed Triangle Ground through your front heel and press the outer edge of your back foot into the mat Place your bottom hand outside your front foot and reach your top arm overhead Spiral your chest open toward the ceiling by rotating through your thoracic spine Keep both legs straight and engaged with your kneecaps lifted Lengthen from your back heel through your extended fingertips Reverse Triangle, known in Sanskrit as Viparita Trikonasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Seated Twist Bharadvajasana Right images/webp/seated-twist.webp A gentle seated spinal twist that aids digestion and spinal mobility. Promotes detoxification and relaxation while seated. Beginner 12 Solar Plexus Sacral Exhale Seated Twist Spinal Mobility Detoxifying Digestive Easy Pose Half Lord of the Fishes Seated Forward Fold Ardha Matsyendrasana Variation Simple Seated Twist Root down through both of your sitting bones evenly on the mat Place one hand behind your sacrum and the other on your opposite knee Lengthen your spine upward on each inhale before deepening the rotation Turn your gaze over your back shoulder to complete the twist through your cervical spine Keep your shoulders level and relaxed away from your ears Seated Twist, known in Sanskrit as Bharadvajasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Sphinx Salamba Bhujangasana Front images/webp/sphinx.webp A gentle backbend performed prone with forearms on the ground. Strengthens the back muscles while providing accessible chest opening. Beginner 13 Heart Solar Plexus Breathe Here Backbend Prone Chest Opening Back Strengthening Gentle Cobra Pose Child's Pose Baby Cobra Salamba Bhujangasana Sphinx Pose Place your forearms parallel on the mat with your elbows directly under your shoulders Press firmly through your forearms and lift your chest forward and up Draw your shoulder blades together and down your back Engage your lower belly to support your lumbar spine Keep the tops of your feet pressing into the mat with your legs hip-width apart Sphinx, known in Sanskrit as Salamba Bhujangasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Twisted One Leg Mountain Parivrtta Eka Pada Tadasana Right images/webp/twisted-one-leg-mountain.webp A balance pose combining one-legged standing with spinal rotation. Challenges balance, core strength, and coordination simultaneously. Advanced 72 Solar Plexus Root Exhale Balance Standing Twist Core Strength Coordination One Leg Mountain Tree Pose Mountain Pose Revolved Single Leg Stand Twisted Tadasana Root through your standing foot and lift your opposite knee to hip height Rotate your torso toward your lifted knee using your obliques Bring your opposite elbow to the outside of your raised knee Lengthen your spine on each inhale and twist deeper on each exhale Keep your standing leg strong with a micro-bend in your knee Twisted One Leg Mountain, known in Sanskrit as Parivrtta Eka Pada Tadasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Wide Seated Forward Fold Upavistha Konasana Front images/webp/wide-seated-forward-fold.webp A seated forward fold with legs spread wide, stretching the inner thighs and spine. Promotes introspection and hip flexibility. Intermediate 38 Sacral Root Exhale Seated Forward Fold Hip Opening Inner Thigh Stretch Flexibility Seated Forward Fold Butterfly Pose Easy Pose Upavistha Konasana Wide Angle Seated Bend Spread your legs wide apart and flex your feet with your toes pointing toward the ceiling Sit tall on your sitting bones and tilt your pelvis forward to initiate the fold Walk your hands forward between your legs, leading with your sternum Press the backs of your knees gently toward the mat Relax your neck and let your head hang heavy as you deepen the fold Wide Seated Forward Fold, known in Sanskrit as Upavistha Konasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Bound Locust Baddha Salabhasana Front images/webp/bound-locust.webp A heart-opening backbend with hands clasped behind the back, strengthening the posterior chain while opening the chest and shoulders. Intermediate 40 Heart Solar Plexus Inhale Backbend Prone Heart Opening Shoulder Opening Locust Pose Cobra Pose Child's Pose Baddha Salabhasana Bound Superman Interlace your fingers behind your back and straighten your arms Lift your chest and legs simultaneously off the mat Draw your knuckles toward your heels to open your shoulders Squeeze your shoulder blades together and broaden across your collarbones Engage your glutes and inner thighs to lift your legs higher Bound Locust, known in Sanskrit as Baddha Salabhasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Full Locust Purna Salabhasana Front images/webp/full-locust.webp An advanced backbend lifting the entire body off the ground, building tremendous back strength and opening the entire front body. Advanced 58 Heart Solar Plexus Inhale Backbend Prone Strength Heart Opening Locust Pose Bound Locust Child's Pose Poorna Salabhasana Full Superman Extend your arms forward alongside your ears with your palms facing each other Lift your arms, chest, and legs off the mat simultaneously Reach long through your fingertips and toes to create length in your body Firm your glutes and press your pubic bone into the mat Keep your neck long by gazing slightly ahead of you on the floor Full Locust, known in Sanskrit as Purna Salabhasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Kneeling Knee to Nose Janu Nasikasana Variation Right images/webp/kneeling-knee-to-nose.webp A core-strengthening pose bringing knee to nose while in a kneeling position, building abdominal strength and improving balance. Intermediate 35 Solar Plexus Third Eye Breathe Here Kneeling Core Balance Strength Table Top Cat-Cow Pose Extended Child's Pose Table Knee to Nose All Fours Crunch From tabletop, round your spine and draw your knee toward your forehead Press the mat away through your palms to dome your upper back Hollow your belly and contract your abdominals to bring your knee closer to your nose Keep your supporting knee directly under your hip for stability Tuck your chin toward your chest and gaze toward your navel Kneeling Knee to Nose, known in Sanskrit as Janu Nasikasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Standing Bird Dog Eka Pada Urdhva Mukha Svanasana Right images/webp/standing-bird-dog.webp A standing balance pose extending opposite arm and leg, improving coordination, balance, and core stability. Intermediate 38 Solar Plexus Root Breathe Here Standing Balance Core Coordination Mountain Pose Tree Pose Warrior III Standing Hunting Dog Warrior III Prep Extend your opposite arm forward and opposite leg back simultaneously Keep your hips square and level by engaging your outer hip of your standing leg Flex your extended foot and reach actively through your heel Reach your fingertips forward with your bicep alongside your ear Draw your navel in toward your spine to stabilize your lower back Standing Bird Dog, known in Sanskrit as Eka Pada Urdhva Mukha Svanasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. One Leg Up the Wall Eka Pada Viparita Karani Right images/webp/one-leg-up-wall.webp A restorative inversion with one leg elevated against a wall, promoting circulation and deep relaxation while gently stretching the hamstrings. Beginner 7 Heart Root Breathe Here Restorative Inversion Supine Hip Opening Legs Up the Wall Happy Baby Supine Twist Single Leg Wall Stretch Eka Pada Viparita Karani Scoot your hips as close to the wall as comfortable and extend one leg up Rest your other foot flat on the floor with your knee bent Relax your arms by your sides with your palms facing up Soften your lower back into the mat and release any tension in your hip flexors Close your eyes and breathe deeply into your belly One Leg Up the Wall, known in Sanskrit as Eka Pada Viparita Karani, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Hot Triangle Utthita Trikonasana Variation Right images/webp/hot-triangle.webp An intense variation of triangle pose with deeper side body stretch and heat-building elements, enhancing flexibility and building internal heat. Intermediate 42 Solar Plexus Sacral Inhale Standing Side Bend Hip Opening Heat Building Triangle Pose Extended Side Angle Wide-Legged Forward Fold Bikram Triangle Trikanasana Bend your front knee deeply and place your front elbow on your front thigh Extend your top arm overhead alongside your ear, creating a long line from heel to fingertips Press firmly through the outer edge of your back foot Rotate your chest toward the ceiling and stack your shoulders vertically Engage your front thigh to support your bent knee at 90 degrees Hot Triangle, known in Sanskrit as Utthita Trikonasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Exalted Warrior Pose Utthita Parsvakonasana Variation Right images/webp/exalted-warrior.webp An elevated variation of warrior pose with arms reaching overhead, building strength and creating length through the entire side body. Intermediate 36 Heart Sacral Inhale Standing Strength Side Bend Heart Opening Warrior II Extended Side Angle Triangle Pose Radiant Warrior Bend your front knee to 90 degrees and reach both arms overhead Lean your torso back over your straight rear leg to create a side arch Ground firmly through the outer edge of your back foot Lift your ribcage away from your pelvis to lengthen your side body Soften your front ribs down and keep your lower belly engaged Exalted Warrior Pose, known in Sanskrit as Utthita Parsvakonasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Goddess Pose Utkata Konasana Front images/webp/goddess.webp A powerful standing pose with wide legs and arms in various mudras, embodying divine feminine energy and building lower body strength. Beginner 20 Sacral Root Inhale Standing Hip Opening Empowerment Grounding Goddess Squat Star Pose Wide-Legged Forward Fold Utkata Konasana Temple Pose Track your knees directly over your second and third toes Sink your hips low, aiming for thighs parallel to the floor Turn your toes out to about 45 degrees Stack your torso tall over your pelvis with a long spine Engage your inner thighs to prevent your knees from caving in Goddess Pose, known in Sanskrit as Utkata Konasana, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. One Leg Mountain - Extended Leg Eka Pada Tadasana Uttana Pada Right images/webp/one-leg-mountain-extended.webp A standing balance pose with one leg extended, combining the grounding of mountain pose with the challenge of single-leg balance and hip flexibility. Intermediate 44 Root Solar Plexus Breathe Here Standing Balance Hip Opening Grounding Mountain Pose Tree Pose Extended Hand-to-Big-Toe Extended Single Leg Stand Utthita Eka Pada Extend your lifted leg straight out in front of you at hip height Flex your raised foot strongly and press out through your heel Root down through your standing foot and engage your quadricep to lift your kneecap Keep your pelvis neutral and avoid leaning your torso back Lengthen through the crown of your head and maintain a tall spine One Leg Mountain - Extended Leg, known in Sanskrit as Eka Pada Tadasana Uttana Pada, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Standing L Uttanasana Variation Right images/webp/standing-l.webp A standing forward fold variation creating an L-shape with the body, deeply stretching the hamstrings while strengthening the core and arms. Intermediate 46 Solar Plexus Root Breathe Here Standing Forward Fold Hamstring Stretch Core Forward Fold Downward Dog Half Lift Standing L Shape Wall Handstand Prep Hinge forward from your hips until your torso is parallel to the floor Place your hands on a wall or blocks at hip height to form an L-shape Press your sitting bones back and lengthen your spine from tailbone to crown Keep your feet hip-width apart and root evenly through all four corners of each foot Draw your belly in and engage your core to support your lower back Standing L, known in Sanskrit as Uttanasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Hurdler's Pose Krounchasana Variation Right images/webp/herdelers-pose.webp A specialized seated pose combining hip opening and shoulder stretching, named for its therapeutic benefits in addressing common postural imbalances. Intermediate 42 Heart Sacral Breathe Here Seated Hip Opening Shoulder Stretch Therapeutic Cow Face Pose Seated Forward Fold Easy Pose Seated Hurdle Stretch Modified Janu Sirsasana Extend one leg straight ahead and bend your other knee with your foot beside your hip Sit evenly on both of your sitting bones and avoid collapsing to one side Lengthen your spine tall before hinging forward from your hip crease Flex the toes of your extended leg back toward your shin Walk your hands along your extended leg without rounding your upper back Hurdler's Pose, known in Sanskrit as Krounchasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice. Kneeling Dancer's Pose Bharadvajasana Variation Right images/webp/kneeling-dancers-pose.webp A graceful backbend performed from a kneeling position, grabbing the back foot while arching the spine. Combines hip flexor opening with heart opening in a stable base. Intermediate 44 Heart Sacral Breathe Here Kneeling Backbend Heart Opening Hip Opening Balance Low Lunge Camel Pose Hero Pose Child's Pose Kneeling Natarajasana Kneeling Bow From a kneeling lunge, reach back and catch your rear foot with your hand Press your foot into your hand to lift your heel away from your glute Lift your chest and draw your shoulder blades down your back Press the top of your front shin firmly into the mat for stability Lengthen your tailbone down as you lift your heart up to protect your lower back Kneeling Dancer's Pose, known in Sanskrit as Bharadvajasana Variation, is a classical yoga pose that develops strength, flexibility, and mindful awareness through its practice.