Practice

Asanas

Individual yoga poses, each explained step by step with Sanskrit, benefits, common mistakes and safe modifications. Filter by level, body area, goal or equipment.

Bharadvaja's Twist (Bharadvajasana)Bharadvaja's Twist is a gentle, accessible seated twist with both legs folded to one side. It's calming and kind to the …BeginnerSeated
Boat PoseNavasana (Boat Pose) is a seated balance where you lift the legs and lean the torso back to form a V-shape, balancing on…IntermediateCore / Balance
Bound Extended Side AngleBound Extended Side Angle (Baddha Parsvakonasana) is an intermediate standing pose: from a lunge you wrap one arm under …IntermediateStanding
Bow PoseBow Pose (Dhanurasana) is a prone backbend: lying face down, you bend the knees, hold the ankles and lift the chest and …IntermediateBackbend
Bridge PoseBridge Pose (Setu Bandhasana) is a gentle backbend: lying on your back with knees bent, you lift the hips to form a brid…BeginnerBackbend
Butterfly PoseButterfly Pose (Baddha Konasana) is a seated hip opener: soles of the feet together, knees dropping out to the sides, sp…BeginnerHip opener
Camel PoseCamel Pose (Ustrasana) is a kneeling backbend that opens the whole front of the body — chest, shoulders, abdomen and hip…IntermediateBackbend
Cat-Cow PoseCat-Cow (Marjaryasana–Bitilasana) is a gentle spinal warm-up on all fours: you alternate arching the back and rounding i…BeginnerWarm-up / Mobility
Chair PoseUtkatasana (Chair Pose) is a standing pose where you bend the knees and sink the hips as if sitting into an invisible ch…BeginnerStanding
Child's PoseChild's Pose (Balasana) is a gentle resting pose: kneeling, you fold forward to rest the torso over the thighs and the f…BeginnerRestorative
Churning the Mill PoseChurning the Mill (Chakki Chalanasana) is a gentle seated movement that mimics turning a grinding wheel with the arms, c…BeginnerSeated / Warm-up
Cobra PoseCobra Pose (Bhujangasana) is a gentle backbend: lying face down, you lift the chest using the back muscles with the hand…BeginnerBackbend
Cow Face PoseCow Face Pose (Gomukhasana) is a seated posture that stacks the knees and binds the hands behind the back. It deeply ope…BeginnerSeated / Hip Opener
Crocodile PoseCrocodile Pose (Makarasana) is a prone relaxation posture — lying face down with the head resting on folded arms. It's a…BeginnerRestorative
Crow PoseCrow Pose (Kakasana) is a beginner arm balance: from a squat you rest the knees on the backs of the upper arms and lean …IntermediateArm balance
Dancer PoseDancer Pose (Natarajasana) is a standing balance and backbend in which you balance on one leg while holding the opposite…IntermediateStanding / Balance
Dolphin PoseDolphin Pose (Ardha Pincha Mayurasana) is a forearm-supported inversion, like a downward dog on the elbows. It builds se…BeginnerInversion / Strength
Downward-Facing DogDownward-Facing Dog (Adho Mukha Svanasana) is a foundational pose forming an inverted V: hands and feet on the floor, hi…BeginnerFoundational
Ear Pressure PoseEar Pressure Pose (Karnapidasana) is an advanced inversion — a deeper version of Plow Pose in which the knees fold down …AdvancedInversion
Easy Pose (Sukhasana)Sukhasana is the simple cross-legged seat — an easy, comfortable alternative to Lotus for meditation and breathwork. It'…BeginnerSeated
Eight-Angle PoseEight-Angle Pose (Ashtavakrasana) is an advanced arm balance and twist: the legs hook around one arm and cross at the an…AdvancedArm balance
Eka Pada KoundinyasanaEka Pada Koundinyasana is a twisting arm balance named for the sage Kaundinya, where the body extends long over the arms…AdvancedArm Balance
Extended Puppy PoseExtended Puppy Pose (Uttana Shishosana) is a gentle heart-opener — half child's pose, half downward dog — with the hips …BeginnerForward Bend / Heart Opener
Extended Side Angle PoseExtended Side Angle Pose (Utthita Parsvakonasana) is a fundamental standing posture that lengthens the whole side body f…BeginnerStanding
Fire Log Pose (Agnistambhasana)Fire Log Pose is a deep seated hip opener in which the shins are stacked one directly above the other, like logs for a f…IntermediateSeated
Firefly Pose (Tittibhasana)Firefly is an advanced arm balance: the body is supported on the hands while the legs thread over the arms and extend st…AdvancedArm Balance
Fish PoseFish Pose (Matsyasana) is a reclining backbend: lying on your back, you lift the chest and gently arch the upper back, r…IntermediateBackbend
Full SplitsFull Splits (Hanumanasana) is an advanced front-splits pose, one leg forward and one back, hips squared. It deeply stret…AdvancedFlexibility
Gate PoseParighasana (Gate Pose) is a kneeling side stretch where you extend one leg out to the side and bend over it, opening th…BeginnerKneeling / Side Stretch
Half Lord of the FishesHalf Lord of the Fishes (Ardha Matsyendrasana) is a seated spinal twist: one knee bent with the foot outside the opposit…IntermediateTwist
Half Moon PoseHalf Moon Pose (Ardha Chandrasana) is a standing balance on one leg, the other lifted parallel to the floor, one hand re…IntermediateStanding / Balance
Head-to-Knee Forward FoldJanu Sirsasana (Head-to-Knee Forward Fold) is a calming seated forward bend where you fold over one extended leg while t…BeginnerSeated / Forward Fold
HeadstandHeadstand (Sirsasana) is an inversion in which the body balances upside down on the forearms and crown. Often called the…AdvancedInversion
Hero PoseVirasana (Hero Pose) is a kneeling seat where you sit back between your heels with the spine tall. It stretches the thig…BeginnerKneeling / Seated
Intense Side Stretch (Pyramid Pose)Parsvottanasana (Intense Side Stretch, or Pyramid Pose) is a standing pose where you fold forward over a straight front …IntermediateStanding / Forward Fold
King Pigeon PoseKing Pigeon Pose (Rajakapotasana) is a beautiful, demanding backbend and deep hip opener. It asks for mobile shoulders a…AdvancedHip Opener / Backbend
Legs-Up-the-Wall (Viparita Karani)Legs-Up-the-Wall is a gentle, restorative inversion: you lie on your back with the hips near a wall and the legs resting…BeginnerRestorative
Lizard PoseLizard Pose (Utthan Pristhasana) is a deep lunge and hip opener with the hands (or forearms) inside the front foot. It i…IntermediateHip Opener / Lunge
Locust PoseSalabhasana (Locust Pose) is a gentle prone backbend where you lie on your belly and lift the legs, chest and arms. It s…BeginnerBackbend / Prone
Lotus PoseLotus Pose (Padmasana) is a classic cross-legged meditation seat with each foot resting on the opposite thigh. It create…IntermediateSeated / Meditative
Low LungeLow Lunge (Ashwa Sanchalanasana), also called the Equestrian Pose, is a foundational lunge with the back knee down and t…BeginnerStanding / Hip Opener
Marichi's Pose CMarichi's Pose C (Marichyasana C) is a seated spinal twist: one leg extended, the other knee bent and upright, you rotat…IntermediateTwist
Marichyasana AMarichyasana A is a seated forward bend with a bind: one knee bends up while the other leg extends, and the arm wraps ar…IntermediateSeated
Mountain PoseMountain Pose (Tadasana) is the foundational standing posture of yoga: you stand tall and steady with feet together, wei…BeginnerStanding
Plank PosePlank Pose (Phalakasana) is a foundational strength pose: a straight line from head to heels, supported on the hands and…BeginnerCore / Arm
Plow PoseHalasana (Plow Pose) is an inversion where you lie on your back and take the legs overhead until the toes reach the floo…IntermediateInversion
Reclined Bound Angle (Supta Baddha Konasana)Reclined Bound Angle is a restful reclining pose: lying on your back, the soles of the feet come together and the knees …BeginnerRestorative
Reclined Hero (Supta Virasana)Reclined Hero is a deep front-body stretch: from kneeling in Hero Pose you recline back toward the floor. It opens the t…IntermediateRestorative
Revolved Abdomen PoseRevolved Abdomen Pose (Jathara Parivartanasana) is a supine twist in which the legs lower to one side while the shoulder…BeginnerSupine Twist
Revolved Triangle (Parivrtta Trikonasana)Revolved Triangle is a standing twist: from a short stance you fold over the front leg and rotate the torso, reaching on…IntermediateStanding
Scale PoseTolasana (Scale Pose) is an arm balance from a cross-legged seat: you press the palms down beside the hips and lift the …AdvancedArm Balance
Seated Forward FoldSeated Forward Fold (Paschimottanasana) is a calming forward bend: sitting with legs extended, you hinge from the hips t…BeginnerForward bend
Shoulder StandShoulder Stand (Sarvangasana) is a classic inversion: lying on your back you lift the legs and torso vertically, support…IntermediateInversion
Shoulder-Pressing PoseBhujapidasana (Shoulder-Pressing Pose) is an arm balance where the legs hook over the upper arms and the feet cross whil…AdvancedArm Balance
Side CrowSide Crow (Parsva Bakasana) is a twisting arm balance: from a deep twist you rest the outer thigh on the upper arm and b…AdvancedArm balance
Side Plank PoseSide Plank (Vasishthasana) is a balancing arm-support pose: from plank you roll onto one hand and the outer edge of one …IntermediateArm balance
Simple Seated Twist (Vakrasana)Vakrasana is a gentle seated spinal twist and an accessible alternative to deeper twists like Half Lord of the Fishes. O…BeginnerSeated
Sleeping Vishnu PoseSleeping Vishnu Pose (Anantasana) is a side-lying balance in which you rest on one side and extend the top leg upward, h…IntermediateSide-Lying / Balance
Staff PoseStaff Pose (Dandasana) is the foundation of all seated postures — sitting tall with the legs extended and the spine long…BeginnerSeated
Standing Forward BendStanding Forward Bend (Uttanasana) is a calming forward fold: standing, you hinge from the hips and let the torso hang t…BeginnerForward bend
Standing Wheel PoseStanding Wheel (Standing Chakrasana) is a standing side-bending stretch: reaching overhead and arching to each side to l…BeginnerSide bend
Supine Spinal Twist (Supta Matsyendrasana)The Supine Spinal Twist is a gentle, therapeutic reclining twist: lying on your back you draw one knee across the body a…BeginnerTwist
Thunderbolt Pose (Vajrasana)Vajrasana is a simple kneeling seat: you sit back on the heels with the spine tall. Unusually, it can be practised on a …BeginnerSeated
Tortoise PoseTortoise Pose (Kurmasana) is an advanced seated forward fold in which the legs are wide and the arms slide under the kne…AdvancedForward bend
Tree PoseTree Pose (Vrikshasana) is a standing balance in which you root one foot down and rest the other against the inner stand…BeginnerStanding / Balance
Triangle PoseTriangle Pose (Trikonasana) is a standing pose with the legs wide, one hand reaching toward the floor or shin and the ot…BeginnerStanding
Upward Plank PoseUpward Plank Pose (Purvottanasana) is a reverse plank that lifts the whole front body toward the ceiling. It strengthens…IntermediateBackbend / Strength
Upward-Facing Dog (Urdhva Mukha Svanasana)Upward-Facing Dog is an energising backbend: the chest lifts and opens as the arms straighten and the thighs and hips li…IntermediateBackbend
Warrior 1 (Virabhadrasana I)Warrior 1 is a foundational standing pose: front knee bent over the ankle, back foot angled down, hips facing forward an…BeginnerStanding
Warrior 3 (Virabhadrasana III)Warrior 3 is a standing balance: the body tips forward over one strong standing leg while the other leg extends straight…IntermediateStanding
Warrior IIWarrior II (Virabhadrasana II) is a strong standing pose with the legs wide, the front knee bent over the ankle, arms ex…BeginnerStanding
Wide-Angle Seated Forward Bend (Upavistha Konasana)Wide-Angle Seated Forward Bend is a seated pose with the legs spread wide, folding forward from the hips. It stretches t…IntermediateSeated
Wide-Legged Forward BendWide-Legged Forward Bend (Prasarita Padottanasana) is a standing intense forward fold with the legs spread wide. It buil…BeginnerStanding Forward Bend
Wild ThingWild Thing (Camatkarasana) is a playful backbend and chest-opener reached by flipping over from a side plank or downward…IntermediateBackbend
Wind-Relieving PoseWind-Relieving Pose (Pavanamuktasana) is a gentle supine posture in which you hug the knees into the chest. Traditionall…BeginnerSupine