yoga pose library

Exhale, tuck your toes and lift your hips high, forming an inverted V. Press your hands firmly into the mat, spreading your fingers wide. Lengthen your spine, drawing your sitting bones toward the sky. Pedal your feet gently, warming your calves and hamstrings. Take 2 breaths, letting your head hang freely.

From downward dog, look forward between your hands. Step or lightly hop both feet to the front of your mat. Inhale, lifting your torso halfway, placing your hands on your shins or the mat. Lengthen your spine, drawing your chest forward. Gaze slightly forward.

With a slow exhale, plant both hands on either side of your left foot. Step your left foot back to meet your right in plank pose. Shift forward slightly, then lower halfway down, keeping your elbows hugged close to your ribs. Keep your body in one strong line. Hover with control. Variation: Lower knees, chest, and chin to the ground for a gentler transition.

Stand tall at the front of your mat, feet together. Ground evenly through all four corners of your feet. Inhale, sweep your arms out to the sides and up toward the sky. Exhale, bringing your palms together at your heart center in namaste. Root down through your feet; lift up through the crown of your head.

Inhale and press through your hands, straightening your arms and lifting your chest forward and up. Roll over your toes so the tops of your feet press into the mat. Draw your shoulders back and down, opening your heart. Gaze gently upward, feeling the backbend energize your spine. Variation: Cobra—keep your hips on the ground, lifting only your chest while pressing your pubic bone into the mat.

From Tadasana, inhale and step your right foot back into a high lunge. Keep your left knee stacked over your left ankle. Reach your arms overhead, palms facing each other. Draw your shoulders down and back. Engage your right leg, pressing through your back heel.

Release back into a full forward fold. Let your upper body hang heavy, head and neck relaxed. Bend your knees slightly if needed to release your lower back. Feel the stretch along the backs of your legs and your spine.

Inhale and step your right foot forward into a high lunge. Keep your right knee stacked over your right ankle. Reach your arms overhead, palms facing each other. Draw your shoulders down and back. Engage your left leg, pressing through your back heel.

Keep your legs stable. Inhale and flip your left palm to face the sky, reaching it back and overhead. Let your right hand rest lightly on your right thigh. Arch gently through your upper back, creating a graceful side bend. Breathe into the expansion along your left side body.

Keep your legs stable. Inhale and flip your right palm to face the sky, reaching it back and overhead. Let your left hand rest lightly on your left thigh. Arch gently through your upper back, creating a graceful side bend. Breathe into the expansion along your right side body.

Exhale and open your hips to face the side of your mat. Extend your arms parallel to the floor, reaching actively in opposite directions. Gaze over your left fingertips. Bend deeply into your left knee while keeping your right leg strong and straight. Feel the power and stability in this grounded stance.

Exhale and open your hips to face the side of your mat. Extend your arms parallel to the floor, reaching actively in opposite directions. Gaze over your right fingertips. Bend deeply into your right knee while keeping your right leg strong and straight. Feel the power and stability in this grounded stance.

Shift your weight onto your left foot. Place your left hand on the floor or a block in front of your left foot. Lift your right leg parallel to the floor as you open your chest toward the sky. Extend your right arm upward. Stack your hips and shoulders. Find your balance, gazing up at your top hand or toward the horizon.

Shift your weight onto your right foot. Place your right hand on the floor or a block in front of your right foot. Lift your left leg parallel to the floor as you open your chest toward the sky. Extend your left arm upward. Stack your hips and shoulders. Find your balance, gazing up at your top hand or toward the horizon.

Turn both feet parallel to the right edge of your mat, standing wide-legged. Hinge at your hips, folding forward. Let your hands rest on the floor or on blocks. Relax your head and neck. Feel the stretch through the backs of your legs and along your spine.

Stand tall at the front of your mat, feet together. Ground evenly through all four corners of your feet. Inhale, sweep your arms out to the sides and up toward the sky. Exhale, bringing your palms together at your heart center in namaste. Root down through your feet; lift up through the crown of your head.

Turn both feet out to face the side of your mat. Bend both knees deeply, sinking your hips. Bring your arms into a cactus shape or wrap your right elbow under your left, touching palms together. After 2-3 breaths, switch the arm wrap (left under right). Feel the opening in your hips and the strength in your legs.

Step your right foot back, keeping both hips facing forward. Bend deeply into your left knee, stacking it over your ankle. Reach your arms overhead, palms facing each other. Press firmly through the outer edge of your back foot. Lift through your chest, grounding through your legs.

Step your left foot back, keeping both hips facing forward. Bend deeply into your right knee, stacking it over your ankle. Reach your arms overhead, palms facing each other. Press firmly through the outer edge of your back foot. Lift through your chest, grounding through your legs.

Exhale and open your hips to face the side of your mat. Extend your arms parallel to the floor, reaching actively in opposite directions. Gaze over your left fingertips. Bend deeply into your left knee while keeping your right leg strong and straight. Feel the power and stability in this grounded stance.

Exhale and open your hips to face the side of your mat. Extend your arms parallel to the floor, reaching actively in opposite directions. Gaze over your right fingertips. Bend deeply into your right knee while keeping your left leg strong and straight. Feel the power and stability in this grounded stance.

Shift your weight onto your left foot. Lift your right leg behind you as you hinge forward at the hips. Extend your arms forward or alongside your body. Find one strong line from your fingertips to your lifted toes. Engage your core. Fix your gaze on a steady point to maintain balance.

Shift your weight onto your right foot. Lift your left leg behind you as you hinge forward at the hips. Extend your arms forward or alongside your body. Find one strong line from your fingertips to your lifted toes. Engage your core. Fix your gaze on a steady point to maintain balance.

Exhale, tuck your toes and lift your hips high, forming an inverted V. Press your hands firmly into the mat, spreading your fingers wide. Lengthen your spine, drawing your sitting bones toward the sky. Pedal your feet gently, warming your calves and hamstrings. Take 2 breaths, letting your head hang freely.

In half-pigeon, square your hips as much as possible. Walk your hands forward, folding over your front shin. Rest your forehead on your hands or the floor. Breathe deeply into the intense stretch in your right hip. Hold for 5-8 breaths, then transition through downward dog to repeat on the left side.

Bring the soles of your feet together, letting your knees fall open to the sides. Hold onto your feet or ankles. Sit tall, lifting your chest. You may fold forward for a deeper hip stretch, or remain upright to focus on opening the hips and groins. Breathe into any areas of tightness.

Sit with your legs extended straight in front of you. Flex your feet, drawing your toes toward your shins. Place your hands beside your hips, fingertips pressing into the floor. Sit tall, lifting through the crown of your head. Engage your legs, pressing your thighs down. This is the foundation for many seated poses.

From standing, squat down with your feet mat-width apart, toes turned slightly out. Bring your palms together at your heart and use your elbows to gently press your knees open. Lengthen your spine, lifting your chest. Feel the deep opening in your hips and grounding through your feet.

From sitting, lift your feet off the floor, balancing on your sitting bones. Extend your legs straight (or keep knees bent for modification). Reach your arms forward parallel to the floor. Engage your core, lifting your chest. Find your balance. Hold steady, breathing deeply, building core strength.

From Dandasana, hinge at your hips and fold forward over your legs. Reach for your feet, shins, or thighs—wherever you can without straining. Let your head and neck relax. With each exhale, soften a little deeper into the fold. Feel the stretch along your entire back body.

Sit in Dandasana. Place your hands behind you, fingers pointing toward your feet. Press into your hands and feet, lifting your hips high. Let your head gently drop back or keep your gaze forward. Feel the opening across your chest and the strength in your arms and legs. This is the counterpose to the forward fold.

Sit cross-legged with hands resting on your knees. Ground through your sitting bones. Lengthen your spine with each inhale; soften your shoulders with each exhale. Close your eyes and center yourself in this comfortable, grounded position.

Sit back on your heels, forehead resting on the mat. Extend your arms forward or rest them alongside your body. Let your spine lengthen and your breath deepen. This is a resting pose—allow your body to soften and recover after the backbend.

Sit with your legs extended straight in front of you. Flex your feet, drawing your toes toward your shins. Place your hands beside your hips, fingertips pressing into the floor. Sit tall, lifting through the crown of your head. Engage your legs, pressing your thighs down. This is the foundation for many seated poses.

Lie on your belly. Bend your knees, reaching back to hold your ankles. On an inhale, kick your feet into your hands, lifting your chest and thighs off the floor. Gaze forward, arching into a deep backbend. Breathe steadily for 3-5 breaths, then release gently.

Bend your knees, placing your feet hip-width apart near your sitting bones. Press into your feet, lifting your hips toward the sky. Interlace your fingers beneath you, pressing your arms into the mat. Roll your shoulders under. Breathe into the opening across your chest and the strength in your legs.

From lying on your back, lift your legs and hips, supporting your lower back with your hands. Stack your shoulders, hips, and feet vertically. Gaze toward your feet.

From kneeling, interlace your fingers and place your forearms on the mat. Place the crown of your head on the floor, cradled by your hands. Lift your hips and walk your feet in. When ready, lift your legs skyward. Engage your core for stability.

Lie on your back with your hips near a wall. Extend your legs up the wall, arms resting by your sides. Let gravity gently reverse the flow of blood, calming your nervous system.

Kneel with your knees together and feet slightly wider than hip-width. Sit back between your feet (use a block or blanket if needed). Place your hands on your thighs. Sit tall, lifting your chest. This pose stretches the tops of your feet and your quadriceps while grounding you.

Lie on your back. Bend your knees toward your chest. Hold the outer edges of your feet (or your shins), drawing your knees toward your armpits. Rock gently side to side, massaging your lower back. Let your face soften into a smile—this is happy baby, after all.

Draw both knees into your chest. Let them fall to one side while extending your arms out in a T-shape. Turn your head to the opposite direction. Feel the gentle twist releasing tension from your spine. After 5-7 breaths, switch sides.

Lie on your back with your legs extended. Place your hands under your hips, palms down. Press into your forearms and lift your chest, arching your upper back. Gently rest the crown of your head on the mat. Breathe deeply into your chest, opening your heart and throat.

Extend your legs, letting your feet fall open naturally. Rest your arms by your sides, palms facing up. Close your eyes. Let go of all effort. Allow your body to be completely supported by the earth. Breathe naturally. Rest here for at least 5 minutes in silence, integrating the practice. When you’re ready to rise, roll onto one side and pause before slowly sitting up.