Big Toe Pose
BeginnerCalming
Big Toe Pose is a standing forward fold where the first two fingers hook around the big toes.…
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Explore Yoga Poses by Body Area
Choose an area to find poses that involve movement, mobility, strength or support there. A body-area label describes what a pose asks of that region. It does not mean the pose treats pain or a medical condition.
All areasankles 38arms 38calves 13chest 50core 66full-body 17glutes 38hamstrings 60hips 127knees 55lower-back 47neck 15quadriceps 29shoulders 107spine 128upper-back 32wrists 35
lower-back in yoga practice
These poses use or move through the lower-back as part of the overall posture. Start with a comfortable option and use each pose guide for modifications and safety notes.
Bound Angle Pose
BeginnerCalming
Bound Angle Pose is a seated hip-opening posture with the soles of the feet together and the knees…
Bridge Pose
BeginnerEnergising
Bridge Pose is a grounded backbend done on the floor. It strengthens the legs and glutes, asks the…
Butterfly Forward Fold
BeginnerCalming
Butterfly Forward Fold is a seated forward bend with the soles of the feet together and the knees…
Child’s Pose
BeginnerCalming
Child's Pose is a simple kneeling rest with the hips moving back toward the heels and the torso…
Constructive Rest Pose
BeginnerCalming
Constructive Rest Pose is a simple back-lying position with the knees bent and feet on the floor. It…
Cow Pose
BeginnerEnergising
Cow Pose is a gentle spinal extension from hands and knees. It can help you explore chest opening,…
Crocodile Pose
BeginnerCalming
Crocodile Pose is a simple prone resting shape that lets the front body settle onto the floor while…
Dead Bug Pose
BeginnerNeutral
Dead Bug Pose is a simple supine core exercise that teaches you to move the arms and legs…
Deer Pose
BeginnerCalming
Deer Pose is a seated hip-opening shape with one shin in front and one leg folded behind. It…
Dragonfly Pose
IntermediateNeutral
Dragonfly Pose is a seated wide-leg variation that combines a side bend and forward angle. It asks for…
Easy Pose
BeginnerCalming
Easy Pose is a simple cross-legged seat used for breathing, meditation and quiet pauses in practice. The shape…
Figure Four Stretch
BeginnerCalming
Figure Four Stretch is a simple reclined hip opener that works into the outer hip and glute area…
Frog Pose
IntermediateCalming
Frog Pose is a deep floor-based hip opener that widens the knees and lengthens through the inner thighs.…
Garland Pose
BeginnerNeutral
Garland Pose is a deep squat with the feet on the floor or slightly lifted on support. It…
Half Boat Pose
BeginnerEnergising
Half Boat Pose is a compact core posture that asks you to balance on the back of the…
Half Splits Pose
BeginnerNeutral
Half Splits is a kneeling hamstring stretch with one leg extended forward and the hips moving back. It…
Half Standing Forward Fold
BeginnerNeutral
Half Standing Forward Fold is a lifted version of a forward fold where the spine lengthens forward instead…
Happy Baby Pose
BeginnerCalming
Happy Baby Pose is a gentle supine hip opener that lets the lower back settle into the floor…
Head-to-Knee Pose
BeginnerCalming
Head-to-Knee Pose is a one-legged seated forward bend that combines a hamstring stretch on the straight leg with…
Knees-to-Chest Pose
BeginnerCalming
Knees-to-Chest Pose is a simple lying-down shape that gently bends the hips and spine. It is often used…
Legs Up the Wall Pose
BeginnerCalming
Legs Up the Wall Pose is a quiet supported inversion done on the floor with the legs resting…
Lotus Forward Fold
AdvancedCalming
Lotus Forward Fold is a deep seated shape done from Lotus Pose, with the legs in a strong…
Marichi’s Pose C
IntermediateNeutral
Marichi's Pose C is a seated twist with one knee bent and the other leg extended. It asks…