POSE LIBRARY

Cat

Marjaryasana

The name comes from the resemblance of a cat rounding its back. From a hands-and-knees tabletop position, the core muscles are pulled in toward the spine as the back rounds and the head releases gently toward the ground.

Mountain

Tadasana

Mountain pose is a simple standing pose with the feet together and the body tall and strong, standing vertically upright. It is the starting pose for all other standing postures in yoga and can also be practiced on its own. It is considered to be the most basic posture of all yoga postures.

Cow

Bitilasana

Cow pose is a beginner’s yoga pose that stretches the spine and improves posture.

Childs

Balasana

Helps alleviate stress and anxiety. Flexes the body’s internal organs and keeps them supple. It lengthens and stretches the spine. Relieves neck and lower back pain when performed with the head and torso supported.

Tabletop / Bird Dog

Bharmanasana

The Table top pose relieves tension in the spine. This pose strengthens wrists, arms and shoulders. It stretches and realigns the spine and strengthens the back muscles. Table Top pose is mostly used as a starting or transition pose.

High Plank

Plankasana

Plank Pose tones all of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances. Plank also strengthens the muscles surrounding the spine, which improves posture.

Side Plank

Vasisthasana

Strengthens your wrists, forearms, shoulders, and spine. It increases flexibility in the wrists and the full variation (see Modifications & Variations, below) also opens the hips and hamstrings. This pose tones the abdominal muscles and improves balance, concentration, and focus.

Reverse Plank

Purvottonasana

The Reverse Plank Pose strongly stretches the entire front of the body, while strengthening the arms, shoulders, glutes and core muscles and range of motion in the shoulders.

Downward Facing Dog

Adho Mukha Svanasana

Strengthens the whole body – upper body, arms, shoulders, abdomen and legs.Stretches the back of the body, ankles, calves, hamstrings, spine. Calms the mind. Stimulates blood circulation.

Upward Facing Dog

Urdvha Mukha Svanasana

Stretch your abdomen – Aside from opening up your chest, this pose also helps bring space to your abdomen

Low Plank

Chatturunga Dandasana

Similar to plank exercises, this asana aligns your whole body and builds strength in your erector spinae, the muscles on either side of your spine. This helps improve core strength, posture, and stability. Mastering Chaturanga can help you build functional strength.

Forward Fold

Uttanasana

Stretches the hips, hamstrings, and calves. Keeps your spine strong and flexible.Relieves tension in the spine, neck, and back.

1/2 Lift

Ardha Uttanasana

Stretches and lengthens your hamstrings, calves, and front and back torso. It also strengthens the back and spine, improving posture. Practicing this pose stimulates the abdominal organs and belly, improving digestion.

Forearm Plank

Phalakasana II

Although it’s tough, when done correctly, the Forearm Plank strengthens the abs, legs and core. It is also good for stretching the arches of your feet as well as your calves, shoulders and hamstrings.

Revolved Half Moon

Parivritta Ardha Chandrasana

Revolved Half Moon strengthens and stretches the whole body. … It also stretches the shoulders, chest, torso, spine, groins, hamstrings, and calves. Additionally, this pose builds stability in the core muscles, including the abdominal muscles, pelvis, and lower back.

Half Moon

Ardha Chandrasana

Half Moon Pose strengthens the thighs, ankles, abdomen, and buttocks. It opens the chest, shoulders, and torso, while lengthening the spine. This pose also effectively stretches the groins, hamstrings, and calves. As we look deeply within, we understand our perfect balance.

Twisted Side Angle

Ardha Chandrasana

Half Moon Pose strengthens the thighs, ankles, abdomen, and buttocks. It opens the chest, shoulders, and torso, while lengthening the spine. This pose also effectively stretches the groins, hamstrings, and calves. As we look deeply within, we understand our perfect balance.

Extended Side Angle

Utthita Parsvakonasana

Extended Side Angle strengthens and stretches the legs, hips, and hamstrings. It also opens the chest and shoulders, which can be beneficial if you have any stiffness in your shoulders or back. Extended Side Angle is also a great side body stretch.

Reverse Warrior

Viparita Virabhadrasana B

Reverse Warrior strengthens the legs, opens the side body, improves spinal mobility, and improves balance and core strength. You get a good stretch of both the front and rear thigh (quadriceps and hamstrings), hips, groin muscles, and the intercostal muscles of the ribs.

Triangle

Utthita Trikonasana

Triangle Pose is a standing yoga pose that opens the chest and shoulders, as well as providing a deep stretch for the hamstrings, groins and hips. The posture encourages overall balance and stability while it strengthens the muscles of the lower body.

Warrior 3

Virabhadrasana C

Warrior III strengthens the whole back side of the body, including the shoulders, hamstrings, calves, ankles, and back. It also tones and strengthens the abdominal muscles. Warrior III improves balance, posture, and full-body coordination.

Warrior 2

Virabhadrasana B

Warrior II pose strengthens the shoulders, arms, feet, ankles and legs, and stretches the ankles, legs, groins, chest and shoulders. Practicing Warrior II can help to aid digestion by stimulating the abdominal organs, and can relieve backaches. Warrior II also improves stamina, endurance, balance and concentration.

Warrior 1

Virabhadrasana A

Warrior 1 Pose is a standing yoga pose that helps build focus, power and stability. This foundational pose stretches the front side of the body and is great for building strength in the legs, core and back.

Standing Wide Leg Fold

Virabhadrasana A

Warrior 1 Pose is a standing yoga pose that helps build focus, power and stability. This foundational pose stretches the front side of the body and is great for building strength in the legs, core and back.

Twisting Chair

Parivritta Utkatasana

The revolved chair pose stretches and opens the chest, shoulders and upper back, and strengthens the glutes, thighs, ankles, calves and lower back. This pose stimulates the heart and abdominal organs, increases balance and focus, and improves joint range of motion.

Chair

Utkatasana

Utkatasana strengthens the thighs and ankles, while toning the shoulders, butt, hips, and back. It stretches the Achilles tendons and shins, and is known to be therapeutic for flat feet. Utkatasana also stretches the shoulders and opens the chest. It tones your digestive organs and heart

Low Lunge Twist

Parivritta Anjanyasana

Strengthens and stretches the abdominal muscles which tones the organs in the abdomen and improves digestion, and improves the sense of balance. In the pose, the knee touches the floor, making it easy to maintain balance.

Low Lunge

Anjanyasana

Strengthens the quadriceps, gluteus maximus, and hamstrings.Opens the hip flexors and strengthens the hip extensors.

Hand to Big Toe

Utthita hasta padangusthasana A

It deeply stretches the hamstrings (the back thigh muscles), while gently opening the hips, shoulders, and arms. This pose challenges and improves your sense of balance, which in turn develops greater concentration and focus.

Pyramid

Parsvotonasana

Builds balance and full body coordination, calms the mind, and improves postural habits. In addition, Parsvottanasana stretches the spine, chest, and hips. It is also known to be therapeutic for flat feet. This pose also stimulates the abdominal organs, which improves digestion.

Yogi Squat

Malasana

Malasana stretches the thighs, groin, hips, ankles, and torso. It tones the abdominal muscles and improves the function of the colon to help with elimination. This pose also increases circulation and blood flow in the pelvis, which can help regulate sexual energy.

Cobra

Bhujangasana

Strengthens wrists, arms, shoulders and back muscles. Cobra Pose stretches and strengthens abdominal muscles and is uniquely beneficial for toning uterine muscles. Bhujangasana contracts the dorsal muscles in the lumbar region of the spine, toning and flushing out the kidneys.

Locust

Salabhasana

Locust Pose stretches and strengthens the back and core muscles, improving your spinal mobility. Many everyday activities (such as sitting) flex the spine while locust pose extends it.

Bow

Dhanurasana

Bow Pose stretches the entire front of the body, while simultaneously strengthening every muscle in the back. This improves posture and spinal flexibility. Additionally, the pose helps to open the chest, abdomen, quadriceps, ankles, groins, hip flexors, and throat.

Tree

Vrksasana

Tree Pose strengthens your legs and core while opening your hips and stretching your inner thighs and groin muscles. One of yoga’s biggest benefits is that it helps you build better balance, which helps with any number of other physical activities.

Eagle

Garudasana

Eagle Pose stretches the shoulders and upper back while strengthening the thighs, hips, ankles, and calves. It builds balance, calm focus, and concentration. … This pose is therapeutic for those with lower back pain and sciatica.

Dancers

Natarajasana

King Dancer Pose strengthens the legs, improves balance and core strength, and stretches the shoulders. It opens the hip flexors (psoas muscles) as a counter to tight hips that develop from too much sitting. Improving your balance and core strength helps in many daily activities and sports.

Boat

Navasana

Full Boat Pose is a balance-oriented yoga pose that strengthens the core and hip flexors. This pose also helps stretch the hamstrings and spine, as well as stimulate the thyroid and kidneys.

Bridge

Setu bandhasana

Bridge Pose opens the chest, heart, and shoulders. It stretches the spine, the back of the neck, the thighs, and the hip flexors (front hip joints).