Pose Library

Accomplished Pose (Siddhasana) stacks the heels at the pelvic floor and lengthens the spine, offering a steady seat for ...

A gentle interrupted inhalation practice that teaches even, patient breath expansion.

Utkatasana, often called Chair Pose, means “fierce” or “powerful”—a deep squat that fires up legs and core while keeping...

Belly Turning Pose reclines in a T shape and rotates both legs as one unit, wringing out the organs while keeping the sh...

Bharadvaja's Twist I is a gentle seated rotation that wrings the torso while the legs fold to one side, awakening supple...

Bharadvaja's Twist II layers half lotus and a deep bind over the foundational twist, strengthening knees and shoulders w...

A vigorous pranayama that pumps the breath through rapid diaphragmatic movements to build heat and clarity.

A sense-withdrawing pranayama that closes the ears and eyes while exhaling with a soft humming tone.

Big Toe Bow deepens Dhanurasana by hooking the toes, drawing the feet toward the crown while lifting chest and thighs hi...

Big Toe Pose (Padangusthasana) folds the torso over the legs, hooking the big toes to create traction that lengthens the...

Both Big Toes Pose (Ubhaya Padangusthasana) balances on the tailbone while the legs reach skyward, challenging coordinat...

Bound Angle Pose (Baddha Konasana) draws soles together and knees wide, nourishing the pelvis while keeping the spine ta...

Bound Hands Headstand crosses the forearms so the elbows cradle the head, toning the upper back while maintaining the po...

Bound Lotus Pose (Baddha Padmasana) binds the hands behind the back to hold the toes while sitting in lotus, sealing the...

Bow Pose (Dhanurasana) uses arms like a bowstring to draw chest and thighs upward, creating a vibrant backbend that awak...

Bridge (Shoulderstand variation) supports the back on the crown and shoulders while the legs extend long, creating an in...

Bridge Pose (Setu Bandhasana) lifts the hips and chest from a grounded base, creating a spacious backbend that prepares ...

An advanced leg-behind-head seat that lifts the torso upright while the arms wrap around the anchored ankle.

Camel Pose (Ustrasana) offers a bold backbend from kneeling—opening the front body while the legs anchor like the steady...

Valakhilyasana extends the Rajakapotasana arc until the back leg lies flat, bathing the pelvic spine in heat and vitalit...

A kneeling forward fold that lengthens the spine while the crown of the head roots toward the floor.

Circle Pose walks the legs around the head while supported on forearms and crown, tracing a full mandala to mobilize spi...

Cobra II lifts the torso high with palms pressing beside the waist while legs stay together and active.

Cobra Pose (Bhujangasana I) coils the spine like a rising serpent, broadening the chest while keeping pelvis rooted.

A full-body release where the practitioner lies motionless like a corpse, letting the nervous system settle after practi...

Iyengar's corpse pose invites deliberate stillness so the nerves quiet and the mind witnesses the breath without driftin...

Couch Pose (Paryankasana) lifts the spine into a supported backbend from Virasana, resting only on shins and crown like ...

Cow Face Pose (Gomukhasana) stacks the knees and binds the arms to open hips, chest, and shoulders in a symmetrical seat...

Crane Pose draws the knees high onto the arms and lifts the feet, pairing compact strength with a steady gaze.

Crocodile Pose (Makarasana) is a cooling counterpose—lying prone with arms cradling the head to release the low back and...

Crocodile (Nakrasana) is a dynamic plank variation that springs the body forward and back like a stalking crocodile, bui...

Destroyer of the Universe (Kāla Bhairavāsana) pivots Formidable Pose into a full arm balance, projecting both legs from ...

Downward-Facing Dog (Adho Mukha Svanasana) forms an energetic inverted V, lengthening the spine while grounding through ...

Eagle Pose (Garudasana) entwines legs and arms like the mythical bird’s wings, cultivating focus, balance, and spaciousn...

Ear Pressure Pose folds the knees toward the ears from Plow, quieting the senses while shoulders bear the weight and the...

Eight-Angle Pose hooks the legs across one arm and extends them sideways, testing core power and lateral stability.

Embryo in Headstand folds the lotus toward the torso, compressing the abdomen while shoulders and core sustain steady li...

Embryo in Shoulderstand folds the lotus toward the torso, intensifying abdominal compression while the shoulders root so...

Embryo in the Womb Pose (Garbha Pindasana) threads the arms through lotus legs and balances on the tailbone, resembling ...

Equal Standing (Samasthiti) is the foundational neutral stance—feet together, weight evenly distributed, spine lengtheni...

Extended Leg Pose arches the chest while legs and arms reach on a diagonal, marrying heart opening with steady core enga...

A lotus peacock variation balancing the torso on the elbows while the legs extend forward in Padmasana.

Extended Side Angle Pose (Utthita Parsvakonasana) draws a long arc from the back heel through the fingertips, combining ...

Extended Triangle Pose (Utthita Trikonasana) lengthens the entire side body while creating a stable triangle between the...

Firefly Pose lifts the body between the arms as the legs extend forward and apart like a flash of light.

Fish Pose (Matsyasana) arches the spine while the crown rests on the floor, opening the chest and throat as the legs rem...

Flying Pigeon Pose balances half lotus on the upper arms while both legs lift, mimicking a pigeon soaring from the branc...

Flying Pigeon Pose (Eka Pāda Gālavāsana) weaves half lotus into an arm balance, floating the body forward while the back...

Forearm Stand balances the body on strong shoulders and forearms, resembling a peacock lifting its fan.

Formidable Face Pose balances on chin and chest while legs arc overhead to rest on the head, showcasing ultimate back st...

Formidable Pose (Bhairavāsana) rotates the leg-behind-head bind into a side plank, embodying the fierce steadiness of Sa...

Four-Limbed Staff Pose (Chaturanga Dandasana) is the low plank transition that trains whole-body integration—body parall...

Free Hands Headstand extends the arms forward with palms up, demanding serratus-driven lift and uncompromised focus whil...

Frog Pose (Bhekasana) presses the feet toward the floor while lifting the chest, stretching front thighs and opening the...

A frog-like kneeling fold that spreads the knees wide and compresses the abdomen to stimulate digestion.

Full Boat Pose (Paripurna Navasana) balances on the sitting bones with legs lifted, forging powerful core integration an...

Full Lord of the Fishes Pose is the pinnacle of the seated twist family, binding both legs while coiling the spine into ...

Garland Pose I folds the body into a deep bound squat, lengthening the spine while hugging the torso around the shins fo...

Garland Pose II folds the torso to the feet with the arms looped behind the ankles, delivering an intense forward-leanin...

Gate Pose (Parighasana) opens the side body like a swinging gate—one knee grounded, the other leg extended as the torso ...

Gherandasana I blends Bhekasana and Padangustha Dhanurasana, lifting one side like bow pose while the other presses heel...

Great Seal (Maha Mudra) combines a hamstring fold with energetic locks, sealing prana by engaging Bandhas while folding ...

Half Boat Pose (Ardha Navasana) lowers the torso and legs closer to the floor while maintaining boat-shaped lift, intens...

Half Bound Lotus Forward Fold (Ardha Baddha Padma Paschimottanasana) blends half lotus with a deep forward bend to open ...

Half Bound Lotus Standing Forward Bend (Ardha Baddha Padmottanasana) combines balance, hip opening, and a deep fold as t...

Half Lord of the Fishes Pose I threads one knee across the body while hugging the opposite thigh, offering a classic sea...

Half Lord of the Fishes Pose II adds a behind-the-head leg bind to the classic twist, demanding deep hip opening and unw...

Half Lord of the Fishes Pose III intensifies the seated spiral with full arm binds and compact legwork, honing strength,...

Half Moon Pose (Ardha Chandrasana) arcs the body into a lunar crescent—one leg rooting, the other lifting as the chest o...

Hand Under Foot Pose (Padahastasana) deepens the forward fold by sliding palms beneath the feet, drawing spine and hamst...

Handstand stacks the body upside down on straight arms, cultivating courage, coordination, and full-body strength.

Head-to-Foot Pose bends from Sirsasana, lowering the feet to the upper back and clasping the toes behind the head.

Head-to-Knee Pose (Janu Sirsasana) folds one leg into a wide angle while the torso lengthens over the extended leg for a...

Hero Pose (Virasana) kneels the legs together with feet apart, offering a grounded seat that stretches ankles and quads ...

Heron Pose (Krounchasana) lifts one leg vertically while the opposite leg kneels, creating an intense hamstring and hip ...

Horse Face Pose (Vatayanasana) marries lotus legs with eagle arms in a kneeling balance, resembling the profile of a hor...

Infinite Serpent Pose balances on one side body while lengthening the lifted leg, echoing Vishnu's quiet poise on the co...

Upward Plank Pose (Purvottanasana) reverses the forward bend by lifting the front body skyward, cultivating strength and...

An intense peacock variation that lifts one leg toward the ceiling while the chest arches in a supported bridge.

Reverse Locust takes the legs beyond the head while balancing on chin, chest, and forearms for an inverted backbend.

A compact lotus fold that draws the feet to the navel like a bulb, opening the hips while lengthening the spine.

Kapalabhati pranayama using sharp exhalations to cleanse and invigorate the respiratory system.

King Pigeon arches from a kneeling base, bringing the crown to the soles while the chest balloons forward like a pigeon.

Leg Behind Head (Eka Pāda Śīrṣāsana) loops a single leg over the neck while the spine lifts tall, marrying deep hip open...

Leg Behind Head (Eka Pāda Śīrṣāsana) loops a single leg over the neck while the spine lifts tall, marrying deep hip open...

Lion Pose I (Simhasana I) kneels on the heels, stretches the arms, and releases a fierce exhale with tongue extended to ...

Lion Pose II (Simhasana II) stretches the tongue and chest while the body hovers between knees and hands, amplifying the...

Small Thunderbolt drops the crown to the feet while thighs stay vertical, forging tremendous strength for deep backbends...

Locust Pose (Salabhasana) lifts the chest and legs off the mat like a hovering locust, strengthening the entire back lin...

Lord of the Dance Pose balances on one leg while the other sweeps back into a graceful bow, echoing Shiva's cosmic dance...

Lotus in Peacock Pose folds the legs into Padmasana while floating parallel to the floor, demanding deep hip opening ato...

Lotus Pose (Padmasana) folds each foot to the opposite hip crease, creating a symmetrical, steady seat for breathwork an...

Marichi’s Pose I (Marichyasana I) binds the arm around a bent knee and folds forward over the extended leg, strengthenin...

Marichi’s Pose II (Marichyasana II) layers a half lotus onto the classic bind, intensifying hip opening, abdominal compr...

Front split dedicated to Hanuman's leap, rooting the back leg while the heart lifts to square and lengthen the pelvis.

Mountain Pose (Tadasana) sets the neutral blueprint for every standing shape. Tada means mountain—steady, upright, and u...

Mountain Pose in Lotus (Parvatasana) lifts interlaced arms overhead from Padmasana, lengthening the spine and opening sh...

A balancing pranayama that alternates inhalations and exhalations through each nostril to harmonize energy.

The abdominal churning kriya ripples the rectus muscles laterally so the organs receive a vigorous massage under the umb...

Noose Pose coils the torso around the thighs from a squat, binding the arms like a lasso to intensify spinal rotation an...

One-Leg Inverted Staff lifts a single leg skyward from the forearm-supported arch, merging backbend power with the clari...

Advanced one-leg inverted staff draws one foot toward the head and lifts the opposite leg vertical, intensifying shoulde...

One-Legged King Pigeon I bows the spine so the back foot meets the head while the front leg settles into pigeon.

One-Legged King Pigeon II balances on the front foot and back knee as both hands draw the lifted foot toward the head.

One-Legged King Pigeon IV grows from Hanumanasana, folding the back foot to the crown while both legs remain in a split.

One Leg Shoulderstand lowers one leg toward the floor while the other stays skyward, sharpening hip control and spinal l...

One-Leg Upward Bow intensifies Wheel Pose by lifting a leg skyward while the pelvis stays buoyant and square.

One-Handed Arm Balance slides one thigh over the matching arm and lifts the body on two palms, extending the free leg fo...

One-Legged Arm Balance I (Eka Pāda Koundinyāsana I) launches from a lunge into a sweeping twist, sending the front leg f...

One-Legged Arm Balance II (Eka Pāda Koundinyāsana II) swings the front thigh across the same-side arm while the back leg...

One-Legged Bridge Pose lengthens the front body as one leg reaches skyward, demanding even more shoulder and hip stabili...

One-Legged Crow Pose I keeps one knee on the triceps while the other leg extends straight back, refining balance and cor...

One-Legged Crow Pose II lifts one leg while threading the other across the body, marrying crow stability with a sweeping...

One-Legged King Pigeon III folds the front leg into Virasana while the back foot is drawn to the crown with both hands.

One-Legged Upward Peacock Pose lengthens one leg skyward from the peacock base, intensifying back-body lift and abdomina...

Partridge Pose (Chakorāsana) balances on one forearm while the opposite leg remains behind the head, creating an elegant...

Kapinjalasana fuses Side Plank with Bow Pose, catching the top foot behind the spine while balancing on one hand and foo...

Peacock Pose plants the elbows into the abdomen so the body hovers parallel to the floor, like a peacock poised to fan i...

Pendant Pose (Lolasana) lifts the crossed legs and torso off the floor so the body hangs from straight arms like a swing...

Deep kneeling backbend that puffs the chest like a pigeon as the crown rests on the soles and the spine arches to its fu...

Plow Pose rolls the body over the shoulders so the toes root beyond the head, lengthening the spine and bathing abdomina...

A breath practice alternating between nostril breathing and gentle retention to balance the nervous system.

Pyramid Pose (Parsvottanasana) folds the torso over a long stance, pairing reverence in the hands with a deep hamstring ...

A reclining frog pose stretching the front of the thighs and opening the chest while lying back.

Reclining Hand-to-Big-Toe Pose lengthens the back body and hips in stages, using the floor for support while mobilising ...

Reclining Hero Pose (Supta Virasana) takes the kneeling seat back onto the floor, deeply stretching quads and hip flexor...

Reclining Thunderbolt (Supta Vajrasana) combines bound lotus with a deep backbend, lowering knees to the floor while res...

Reclining three-stride pose stretches one leg behind the head while the other roots, creating a supine split that steadi...

A reclining leg-behind-head variation that stretches the back while the torso lies prone.

Reversed Wheel links handstand and Upward Bow, swinging the legs in a reverse somersault that keeps the spine vibrant an...

Revolved Head-to-Knee (Parivrtta Janu Sirsasana) adds a lateral twist and side bend to the classic forward fold, wringin...

Revolved One-Legged Headstand opens the legs into a split before rotating the pelvis, combining inversion, twist, and ad...

Revolved Seated Forward Bend (Parivrtta Paschimottanasana) twists and folds simultaneously, wringing out the spine as bo...

Revolved Side Angle Pose (Parivrtta Parsvakonasana) spirals the torso across a deep lunge, marrying grounded legs with a...

Revolved Triangle Pose (Parivrtta Trikonasana) is the twisting sibling of triangle—parivrrtta meaning to revolve—wringin...

Rooster Pose threads the arms through Padmasana and lifts the body on the palms, echoing a proud rooster ready to crow.

An arm-supported lotus balance that activates the root lock while the torso lifts buoyantly away from the floor.

Sage Durvāsas's Pose is a standing balance that threads the leg behind the head while the torso folds forward in humble ...

Gherandasana II pairs a bound lotus on one side with Padangustha Dhanurasana on the other, demanding spinal power and pr...

A forward-fold refinement of Eka Pada Sirsasana that folds the torso over the front leg for an intense hamstring and spi...

Sage Kasyapa's Pose blends side plank, hip opening, and arm balance to honour the seer Kasyapa with a sweeping lateral r...

Sage Marichi's Pose III (Marichyasana III) is a seated twist that hooks the elbow outside the bent knee, creating a powe...

Sage Marichi's Pose IV (Marichyasana IV) combines half lotus with a seated twist and bind, creating intense hip opening ...

A reclining arm balance dedicated to Sage Ruchika, combining a deep backbend with a lateral leg extension.

Sage Skanda's Pose folds the resting leg behind the head while the torso bows forward, honouring Skanda with devotional ...

Sage Vamadeva's first pose combining a low lunge, backbend, and twist.

An advanced variation adding a deeper twist and shoulder bind to Vamadevasana.

A deep backbend and hip opener dedicated to Sage Viranchi, combining a kneeling lunge with a quadriceps stretch.

A more advanced Viranchasana variation adding a deeper twist and shoulder bind.

Sage Visvamitra's Pose combines a deep side stretch with an arm balance, honouring the warrior-sage with strength and gr...

A pranayama sequence alternating gentle retentions to explore Sahita and Kevala kumbhaka without strain.

A seated pranayama that matches the length of inhale, retention, and exhale to cultivate steady focus.

Scale Pose (Tolasana) lifts the lotus-bound legs and pelvis off the floor using straight arms, balancing like a hanging ...

Scorpion I balances on the forearms as the spine bows and heels tap toward the crown, mimicking the poised tail of a sco...

Scorpion II moves into the full handstand, arching spine and bringing heels toward the crown while balancing on straight...

Seated Forward Bend (Paschimottanasana) offers a classic, full-length stretch along the back body while calming the nerv...

A classic seated forward bend emphasizing power and length along the spine and hamstrings.

Wide-Angle Seated Forward Bend (Upavistha Konasana) opens the inner thighs while the torso folds forward for expansive h...

A cooling pranayama drawing air through gently parted teeth to settle the body and mind.

A soothing pranayama that draws air over the tongue or teeth to reduce heat and calm the mind.

Shooting Bow Pose (Akarna Dhanurasana) draws one foot toward the ear like an archer’s bow while the other leg stays exte...

Shoulder-Pressing Pose threads the legs over the upper arms and lifts the hips, squeezing the shoulders like a firm harn...

Side Bow Pose (Parsva Dhanurasana) rolls the classic bow onto its edge, amplifying core engagement and massaging the abd...

Side Crane Pose rotates Bakasana to one flank, stacking both knees over a single arm while the torso twists.

Side Embryo in Shoulderstand rotates the compact lotus bundle to one side, deepening the squeeze across the ribs while t...

Side Headstand rotates the torso and legs ninety degrees while balanced on the crown, wringing the spine and sharpening ...

Side One-Legged Headstand lowers one leg beside the head while the other reaches skyward, demanding lateral core intelli...

Side One-Legged Shoulderstand takes the lowering leg laterally beside the body, forging hip openness and rotational inte...

Side Plank (Vasisthasana) stacks the body in one long diagonal line on the supporting hand and outer foot, building late...

Side Plow pivots the legs to one side while the toes stay grounded beyond the head, wringing the waist and deepening sho...

Side Rooster Pose twists the lotus-bound legs to one flank while balancing on the palms, sharpening waist strength and w...

Side Shoulderstand rotates the torso and legs to face one flank while the head and arms stay grounded, wringing the spin...

Side Upward Lotus in Shoulderstand rotates the lotus-bound legs to one flank, expanding the ribs and hips while the shou...

Side Upward Lotus in Headstand rotates the lotus-bound legs to one flank, expanding the ribs and pelvis while the should...

Shanmukhi Mudra seals the senses—closing ears, eyes, and nostrils—to turn perception inward for pratyahara preparation.

A wide-legged inversion where the legs open laterally while the torso rests on the shoulders.

Sleeping Tortoise (Supta Kurmasana) folds the body over the legs while threading the arms beneath the knees and crossing...

Sleeping Yogi (Yoganidrāsana) reclines the torso while both legs weave behind the head, inviting deep surrender and intr...

Staff Pose (Dandasana) establishes the upright seated plumb line—legs long like a staff while spine stacks neutrally ove...

Standing Big Toe Hold (Utthita Hasta Padangusthasana) trains unwavering balance while lengthening the lifted leg from ro...

Standing Forward Bend (Uttanasana) delivers an intense stretch by folding the torso over long legs, inviting quiet intro...

Lateral split that seats the pelvis between evenly abducted legs while the spine stays buoyant and alert.

Supported Headstand I stacks the body over a cupped forearm tripod so the nervous system can settle while the king of as...

Supported Headstand II plants the palms beside the head to form a sturdy tripod, sharpening pressing strength for arm-ba...

Supported Headstand III narrows the base by keeping forearms parallel and palms turned back, demanding finely tuned shou...

Supported Shoulderstand I lifts the body vertically over grounded shoulders and hands, bathing the throat centre while t...

Supported Shoulderstand II deepens the base by clasping the hands on the floor, allowing the ribs to lift higher while t...

A heating pranayama where inhales and exhales flow primarily through the right nostril to stimulate surya nadi.

Swan Pose mirrors Mayurasana with palms turned forward, challenging wrist strength while keeping the body afloat in a po...

A forward fold with one leg extended and the other bent back beside the hip. The three limbs (feet, knees, and buttocks)...

A forward fold with one leg extended and the other bent back beside the hip. The three limbs (feet, knees, and buttocks)...

Tiryang Mukhottanasana is an oblique Wheel where the hands clasp the shins and the body bows deeply while inverted.

Tortoise Pose (Kurmasana) cocoons the torso between the legs as the arms thread beneath the thighs, inviting deep intros...

Tree Pose (Vrksasana) channels the steadiness of a rooted tree—one leg grounds into earth while the spine lengthens upwa...

Two-Handed Arm Balance perches both thighs on their matching upper arms, lifting the body straight up on locked elbows.

Two-Legged Arm Balance sweeps both legs to one side atop the supporting arm, lifting from the strength of the shoulders ...

Two-Legged Head-behind-Head Pose (Dvi Pāda Śīrṣāsana) stacks both shins behind the neck as the torso lifts upright on a ...

Two-Legged Inverted Staff rests on crown and forearms while the legs extend long, forging the bridge between headstand a...

The upward flying lock hollows the abdomen under an empty-lung hold so prāṇa rebounds from the pelvic floor toward the d...

Ujjayi pranayama using a gentle throat valve to steady and warm the breath.

Unsupported Shoulderstand I removes hand support from the spine, demanding amplified shoulder integration and core stead...

Unsupported Shoulderstand II carries the arms straight upward, aligning wrists over shoulders to cultivate unwavering ba...

Upward Bow lifts the body on hands and feet, fusing leg drive and arm strength to arc the spine into a spacious, uplifti...

A drop-back variation of upward bow approached from standing for added strength and courage.

Upward Extended Foot Pose lifts both legs through staged angles, training controlled core strength without straining the...

Upward Extended One-Legged Pose (Urdhva Prasarita Eka Padasana) blends a forward fold with a standing split, building ha...

Upward-Facing Intense Stretch II (Urdhva Mukha Paschimottanasana II) is a supine variation that lifts the legs overhead ...

Upward Lotus in Headstand folds the legs into Padmasana above the hips, amplifying lift through the spine and ribs while...

Upward Lotus in Shoulderstand folds the legs into Padmasana while lifted, intensifying hip work and broad chest opening ...

Upward Rooster Pose presses the lotus-bound legs into the upper arms, lifting the body vertically so the knees hover nea...

An upward staff pose performed within headstand. The legs remain together and parallel to the floor while inverted, crea...

Upward-Facing Dog (Urdhva Mukha Svanasana) stretches the entire front body while the thighs hover off the floor, creatin...

Upward-Facing Intense Stretch I (Urdhva Mukha Paschimottanasana I) balances on the sitting bones with legs lifted and sp...

A segmented breathing exercise that inserts brief pauses within inhalation or exhalation to refine control.

A pranayama that alternates longer inhales and shorter exhales to explore asymmetrical breath patterns.

Warrior I (Virabhadrasana I) honors Shiva’s fierce warrior, grounding through the legs while lifting the heart and arms ...

Warrior II (Virabhadrasana II) steadies the gaze over the front fingertips while anchoring through both legs—an embodime...

Warrior III (Virabhadrasana III) turns the warrior into a soaring line—standing leg rooted, back leg and arms extending ...

Wheel Lock binds hands to ankles while the spine forms a taut arc on forearms, stimulating each chakra along the column.

Wheel Pose Rolling links a supported shoulderstand exit to an upward bow, rolling over the crown to mobilise the spine i...

Wide-Legged Forward Bend II (Prasarita Padottanasana II) adds a gentle inversion to the wide stance fold, inviting the c...

Wide-Legged Forward Bend I (Prasarita Padottanasana I) creates a grounded inversion, folding the torso between strong le...

Yoga Seal (Yoga Mudrasana) folds forward from a bound lotus, sealing energy by uniting the limbs and drawing awareness i...

Goraksha’s Pose (Goraksasana) balances in lotus on the knees, lifting the body upright to build poise and strength throu...

Yogadandasana balances on one leg while the other foot props beneath the armpit like a yogi's staff.