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.
- 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
- 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
- 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
- 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