Pose Finder
Search all published poses or narrow the library by level, goal, body area, pose type or position.
Upward Plank Pose is a strong front-body opening done from the floor. It asks the shoulders, wrists, legs and back body to work together as you press the chest up and lengthen through the whole front line of the body.
Upward-Facing Dog is a strong backbend done from the floor with straight arms, a broad chest and the thighs lifted away from the mat. It asks the legs, hands and spine to work together rather than dropping the weight into the lower back.
Tripod Headstand is a compact inversion where the head and hands make a three-point base. It asks for shoulder support, wrist tolerance, balance and clear control through the centre of the body rather than a hard kick upward.
Triangle Pose is a standing side-bending shape that asks for steady legs, a long spine and a clear turn through the chest. It can help you explore hamstring length and side-body space without having to fold deeply, and it is often easier when you use a block rather than reaching for the floor.
Tree Pose is a simple standing balance that asks one leg to stabilise while the other hip opens outward. It helps you organise the feet, pelvis and spine without needing a large range of motion.
Tortoise Pose is a deep seated forward bend with the arms threaded under the legs. It asks for plenty of hip opening and hamstring length, but it works better when you enter gradually and keep the spine long rather than forcing your way down.
Toe Stand is a compact one-leg balance done from a figure-four setup. It asks for ankle stability, control through the standing leg and enough hip mobility to lower without collapsing into the knee.
Thunderbolt Pose is a simple kneeling seat with the shins on the floor and the pelvis resting on the heels or on support. It can be a steady place for breathing, pausing between poses or sitting upright without crossing the legs.
Three-Legged Downward Dog builds on Downward-Facing Dog by asking one leg to lift without losing length through the sides of the waist, shoulders and standing leg. It can be a useful way to wake up the back body and hips, but the pose usually feels better when the lifted leg is not the main priority.
Thread the Needle is a gentle kneeling twist for the upper back and shoulders. It gives you a clear way to rotate through the thoracic spine without needing a large range, and you can keep it quite small if that feels better in your body.