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Pose Library

Yoga Poses Library

Master essential yoga poses with detailed instructions, modifications, and benefits for your practice

Difficulty Level

Beginner (16)Intermediate (7)Advanced (4)

Target Area

Health Goal

Pose of the Day

Downward-Facing Dog (Adho Mukha Svanasana)

One of the most recognized yoga poses, Downward-Facing Dog stretches and strengthens the entire body. This inversion calms the brain, relieves stress, and improves digestion.

Learn This Pose Back Pain Sequence

downward facing dog pose yoga for back pain spine flexibility proper form

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Beginner16 poses

downward facing dog yoga pose adho mukha svanasana full body stretch

Adho Mukha Svanasana

Downward-Facing Dog

A foundational inversion that strengthens and stretches the entire body.

Stretches hamstringsStrengthens arms and shouldersCalms the brain

warrior 1 pose virabhadrasana yoga standing strength

Virabhadrasana I

Warrior I

A powerful standing pose that builds strength and focus.

Strengthens legsOpens hipsImproves balance

warrior 2 pose virabhadrasana yoga legs hips

Virabhadrasana II

Warrior II

A fierce stance that builds leg strength and opens hips.

Strengthens legsOpens hips and chestImproves circulation

tree pose vrksasana yoga balance standing

Vrksasana

Tree Pose

A balancing pose that builds focus and stability.

Improves balanceStrengthens legsBuilds focus

cat cow pose yoga spinal flexibility marjaryasana bitilasana

Marjaryasana-Bitilasana

Cat-Cow Pose

A gentle flow that warms and mobilizes the spine.

Improves postureRelieves back tensionStrengthens spine

child pose balasana yoga resting back stretch

Balasana

Child's Pose

A resting pose that gently stretches the lower back.

Relieves back painCalms the brainStretches hips

cobra pose bhujangasana yoga backbend spine strength

Bhujangasana

Cobra Pose

A gentle backbend that opens the chest and strengthens the spine.

Strengthens spineOpens chestRelieves fatigue

bridge pose setu bandha sarvangasana yoga backbend chest opener

Setu Bandha Sarvangasana

Bridge Pose

A rejuvenating backbend that opens the chest and stimulates the thyroid.

Stretches chest and spineStrengthens legsCalms the brain

plank pose kumbhakasana yoga core arm strength

Kumbhakasana

Plank Pose

A fundamental pose for building total body strength.

Strengthens armsBuilds coreTones abdomen

happy baby pose ananda balasana yoga hip opener back release

Ananda Balasana

Happy Baby Pose

A gentle pose that releases the lower back and hips.

Relieves back painOpens hipsCalms the brain

corpse pose savasana yoga relaxation rest

Savasana

Corpse Pose

The final relaxation pose that integrates practice.

Calms brainRelieves stressRelaxes body

wide legged forward fold prasarita padottanasana yoga hamstrings

Prasarita Padottanasana

Wide-Legged Forward Fold

A standing forward fold that opens the hips and hamstrings.

Stretches hamstringsOpens hipsRelieves back pain

legs up the wall viparita karani yoga restorative relaxation

Viparita Karani

Legs Up the Wall

A restorative inversion that relaxes the entire body.

Relieves back painCalms mindReduces anxiety

thread the needle pose parsva balasana yoga shoulder release

Parsva Balasana

Thread the Needle

A gentle twist that releases shoulder tension.

Releases shouldersStretches spineCalms the mind

goddess pose utkata konasana yoga squat legs hips

Utkata Konasana

Goddess Pose

A powerful squat that opens the hips and builds leg strength.

Opens hipsStrengthens legsBuilds stamina

three legged dog pose yoga hip opener downward dog variation

Eka Pada Adho Mukha Svanasana

Three-Legged Dog

An energizing variation of downward dog.

Opens hipsStrengthens armsStretches hamstrings

Intermediate7 poses

triangle pose trikonasana yoga standing side stretch

Trikonasana

Triangle Pose

A standing pose that stretches the sides of the body.

Stretches hips and legsOpens chestRelieves back pain

seated forward fold paschimottanasana yoga hamstring stretch

Paschimottanasana

Seated Forward Fold

A deep stretch for the entire back body.

Stretches hamstringsCalms the brainRelieves stress

boat pose navasana yoga core strength abs

Navasana

Boat Pose

A powerful core strengthener.

Strengthens absBuilds coreImproves digestion

pigeon pose eka pada rajakapotasana yoga hip opener

Eka Pada Rajakapotasana

Pigeon Pose

A deep hip opener that releases stored tension.

Opens hipsStretches thighsRelieves sciatic pain

eagle pose garudasana yoga balance hips shoulders

Garudasana

Eagle Pose

A balancing pose that releases shoulder and hip tension.

Stretches shouldersOpens hipsImproves balance

extended side angle pose utthita parsvakonasana yoga standing side stretch

Utthita Parsvakonasana

Extended Side Angle

A standing pose that opens the side body.

Stretches side bodyStrengthens legsOpens hips

camel pose ustrasana yoga backbend chest opener

Ustrasana

Camel Pose

A deep backbend that opens the chest and throat.

Opens chestStretches front bodyImproves digestion

Advanced4 poses

lotus pose padmasana yoga meditation hips

Padmasana

Lotus Pose

A meditation pose that opens hips and creates stability.

Calms mindOpens hipsRelieves muscular tension

headstand sirsasana yoga inversion core strength

Sirsasana

Headstand

The king of poses that inverts the body and builds focus.

Strengthens coreCalms mindRelieves stress

crow pose bakasana yoga arm balance core strength

Bakasana

Crow Pose

An arm balance that builds core and arm strength.

Strengthens armsBuilds coreImproves balance

wheel pose urdhva dhanurasana yoga backbend chest opener

Urdhva Dhanurasana

Wheel Pose

A deep backbend that opens the entire front body.

Stretches chest and lungsStrengthens arms and legsStimulates thyroid

yoga meditation mindfulness peaceful woman practicing stress relief

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