Pose Explorer
Search all published poses or narrow the library by level, goal, body area, pose type, position or energy.
Swaying Palm Tree Pose is a simple standing side bend that lengthens the sides of the body and wakes up the shoulders, ribs and spine. It works best when the feet stay grounded and the bend stays long rather than deep.
Supported Fish Pose is a quiet reclining backbend done over a block, bolster or folded blanket to open the front of the chest without much effort from the arms or legs.
Supported Child's Pose is a quiet kneeling forward fold with the torso resting on props. It can make the shape more spacious for the back, hips and shoulders than an unsupported version, especially when folding deeply or reaching the floor is not comfortable.
Supported Bridge is a quiet backbend done lying on the back with a block or firm support under the sacrum. It gives you the lifted shape of Bridge without asking the legs and back to keep working hard the whole time.
Supine Spinal Twist is a floor-based twist that gently rotates the spine and shifts the work out of the feet and hands. It is often used near the end of practice to unwind the back, soften the waist and ribs, and let the breath settle.
Sugarcane Pose builds on Half Moon by adding a bend in the lifted leg and a reach for the foot. It asks for balance, hip stability and a controlled backbend, so it works best when you enter it patiently rather than trying to grab the foot quickly.
Standing Split is a one-legged forward fold that asks for balance, hamstring length and clear work through the standing hip. It does not need to become a full split shape to be useful.
Standing Side Stretch is a simple upright side bend that helps you create length through the sides of the body while keeping the feet grounded and the breath easy.
Standing Yoga Mudra is a simple standing fold with the hands joined behind the back. It brings together a mild shoulder opening, a lift across the chest and a forward hinge from the hips. The shape does not need to be deep to be useful.
Standing Hand-to-Big-Toe Pose is a one-leg balance that combines steady standing, hip flexion and hamstring length. The shape does not need a straight lifted leg to be useful. For many people, the clearest version is with the knee bent and the spine upright.