Pose Explorer
Search all published poses or narrow the library by level, goal, body area, pose type, position or energy.
Kneeling Side Plank is a simpler way into side-body strength and balance than the full version. With one knee down, you still work the supporting shoulder, arm and waist, but with less load on the wrist and less demand on balance.
Kneeling Quad Stretch is a low lunge variation that brings a clearer stretch to the front thigh of the back leg. It can be done upright or with the hand holding the back foot, and it usually works best when you keep the pelvis fairly level instead of pushing forward aggressively.
Kneeling Crescent Pose is a low lunge variation that opens the front of the back hip while giving you a clear chance to organise the pelvis, ribs and arms.
Knees-Chest-Chin is a simple transition pose that brings the chest forward between the arms while the hips stay slightly lifted. It helps you organise elbows, shoulders and upper back before deeper weight-bearing shapes.
King Pigeon Pose is a deep backbend and hip-opening variation of pigeon that asks for a lot from the front hip, back thigh, shoulders and spine. It works best after a thorough warm-up and with less range than the full shape often suggests.
This bound version of Pyramid Pose adds a clear shoulder and chest opening to the usual hamstring-focused forward fold. The shape asks for steady footing, an organised pelvis and enough shoulder range to place the hands behind the back comfortably.
Humble Warrior combines a Warrior I base with a bound shoulder opening and a forward fold over the front leg. It asks for steady feet, active legs and enough shoulder range to clasp the hands comfortably, so it is usually more manageable when entered gradually.
Horse Stance is a wide standing squat with the toes turned out and the knees bending over the feet. It is a simple way to work the legs, wake up the hips and practise staying upright while the lower body does the work.
High Lunge is a strong standing pose that builds heat through the legs while asking for balance, length in the hip flexors and steadiness through the trunk.
Heron Pose is a seated one-leg hamstring stretch with the other knee folded back. It asks for length through the spine, openness through the front of the bent leg and care around the knee of the folded leg.