Pose Explorer

Yoga Pose Library

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Side view of Cow Pose on hands and knees with chest moving forward and spine gently arched.

Cow Pose

Bitilasana

Cow Pose is a gentle spinal extension from hands and knees. It can help you explore chest opening, shoulder position and the feeling of the front body lengthening without forcing a deep backbend.

Front view of Cow Face Pose with stacked knees and one arm overhead in a shoulder bind.

Cow Face Pose

Gomukhasana

Cow Face Pose combines a stacked-leg seat with an overhead and behind-the-back arm position. It can create a clear stretch around the outer hips, shoulders and triceps, but it usually works best when you adjust the seat and use a strap rather than trying to force the full shape.

Back view of Cow Face Arms with one elbow pointing up and the other down as the hands reach toward each other behind the back.

Cow Face Arms

Gomukhasana Arms

Cow Face Arms is an upper-body stretch that combines one arm overhead and one arm behind the back. It can help you explore shoulder mobility without loading the wrists, and it works well seated or standing.

Person lying on their back in Corpse Pose with arms relaxed by the sides and legs resting comfortably apart.

Corpse Pose

Savasana

Corpse Pose is a quiet resting position done lying on your back. It gives your practice a clear ending and lets the body settle after effort without asking for a big stretch or shape.

Person lying on the back in Constructive Rest Pose with knees bent and feet on the floor.

Constructive Rest Pose

Constructive Rest

Constructive Rest Pose is a simple back-lying position with the knees bent and feet on the floor. It gives many people a quieter way to settle the lower back, pelvis and breath without needing a big stretch.

Front view of Compass Pose with one leg extended upward beside the shoulder in a seated twist.

Compass Pose

Parivrtta Surya Yantrasana

Compass Pose is a deep seated shape that combines hamstring length, outer-hip mobility, side bending and spinal rotation. It usually works best when you build it patiently and stop well before the knee or lower back starts doing the work for the hip.

Side view of Cobra Pose with the chest lifting gently, elbows bent, and legs resting long on the mat.

Cobra Pose

Bhujangasana

Cobra Pose is a gentle prone backbend that helps you practice lifting the chest with support from the back muscles, while keeping some weight light in the hands.

Side view of Child's Pose with hips moving back toward the heels and forehead resting down

Child’s Pose

Balasana

Child's Pose is a simple kneeling rest with the hips moving back toward the heels and the torso folding forward. It is often used between stronger poses, but it can also be a practice on its own when you want a quieter shape.

Person practising Chair Pose from the side with knees bent, hips back and arms lifted.

Chair Pose

Utkatasana

Chair Pose is a strong standing bend that builds heat in the legs and asks the trunk to stay organised while the hips move back. It can be quite intense quickly, so a smaller bend is often the better starting point.

Side view of Cat Pose on hands and knees with the spine rounded toward the ceiling.

Cat Pose

Marjaryasana

Cat Pose is a simple spinal rounding done from hands and knees. It is often used with Cow Pose to warm the back, wake up the abdominal wall and help you feel the movement of the spine more clearly.