Pose Explorer
Search all published poses or narrow the library by level, goal, body area, pose type, position or energy.
Bird Dog Pose is a simple hands-and-knees balance that trains the body to stay steady while one arm and the opposite leg reach away. It is often used to wake up the core, shoulders and hips without asking for a big range of motion.
Big Toe Pose is a standing forward fold where the first two fingers hook around the big toes. It gives you clear feedback about weight through the feet, length through the backs of the legs and how to fold from the hips without rushing.
Bharadvaja's Twist is a grounded seated twist with both legs folded to one side. It gives you a manageable way to practise spinal rotation without forcing a large range, and it can be made much more comfortable with a blanket or block under the sitting bones.
Banana Pose is a quiet side bend done on your back. It gives you a simple way to lengthen through one whole side of the body without needing balance or much effort.
Baby Cobra is a small prone backbend that helps you practise lifting the chest from the upper back rather than pushing hard with the hands. It is often a more manageable starting point than a higher Cobra shape.
Ankle-to-Knee Pose is a seated hip opener where the shins stack as comfortably as they can. It asks for external rotation in the hips, but the shape does not need to look square to be useful.