Pose Explorer
Search all published poses or narrow the library by level, goal, body area, pose type, position or energy.
Frog Pose Backbend is a prone backbend with both knees bent and the hands pressing the feet toward the floor beside the hips. It asks for a strong lift through the chest while the front thighs, knees and shoulders all work in a fairly deep range.
Four-Limbed Staff Pose is a strong low hover from Plank that asks the arms, shoulders, chest and core to work together. It is less about getting very low and more about keeping one long line as you lower with control.
Forearm Stand is a strong inversion that asks for shoulder stability, upper-back lift and careful balance over the forearms. It is usually more workable when built patiently with wall support rather than rushed from momentum.
Forearm Plank is a strong, straightforward shape that builds organised support through the shoulders, belly, hips and legs. It asks for steady effort rather than strain, and it usually works best when you think of reaching long from heels to crown instead of trying to hold yourself rigid.
Flying Splits Pose is a strong arm balance built from a twisted standing setup. It combines wrist and shoulder loading with hamstring length, hip mobility and a clear forward shift of weight.
Flying Pigeon Pose is a demanding standing-to-arm-balance transition that combines a figure-four hip shape with a forward shift onto the hands. It asks for hip mobility, wrist and shoulder support, core control and patient balance.
Fish Pose is a gentle reclining backbend that lifts the chest and asks the upper back to extend while the crown of the head rests lightly on the floor. It can be done in a small, simple shape and usually works best when the weight stays mostly through the elbows and forearms rather than dropping into the neck.
Firefly Pose is a strong arm balance with the legs reaching forward and the hips lifted from the floor. It asks for deep hip flexion, hamstring length, steady hands and a clear shift of weight into the arms.
Fire Log Pose is a seated outer-hip opener with the shins stacked one over the other. The work is mostly in the hips, but the knees can complain if the hips are not ready, so it helps to set it up patiently and use support when needed.
Figure Four Stretch is a simple reclined hip opener that works into the outer hip and glute area without asking much from balance. The floor supports the spine, which makes it easier to notice how much effort you actually need.