Pose Finder
Search all published poses or narrow the library by level, goal, body area, pose type or position.
Standing Forward Fold is a simple fold from the hips that can gently lengthen the back of the legs and invite the upper body to quieten. It works well with bent knees, blocks, or hands on a chair, so the shape can be adjusted to suit different bodies and comfortable ranges.
Standing Backbend is a simple upright backbend that opens the front of the body while teaching you to lengthen upward before you lean back. It works best as a small, organised movement rather than the deepest shape you can make.
Staff Pose is a simple seated foundation that helps you organise the legs, pelvis and spine. It can look easy, but for many bodies it is clearer and more comfortable with a folded blanket under the hips.
Square Pose is a seated cross-legged hip opener where the shins move toward a stacked, square shape. It can be a steady way to explore the outer hips, but it works best when you sit high enough to keep the knees and ankles comfortable.
Splits Pose is a deep front-to-back leg position that asks for length through the front hamstring and the back hip flexors and quadriceps. It usually works best with props, patience and a smaller range than people expect.
Sphinx Pose is a low supported backbend done on the belly with the forearms on the floor. It gives you a clear way to open the front of the chest and wake up the upper back without asking for a big lift.
Sleeping Pigeon is a folded version of Pigeon that brings more weight into the front hip and outer glute. It can feel quite strong, so it helps to set the legs carefully and let the fold be modest rather than chasing the floor.
Side Lunge Pose is a wide-legged lateral squat that works into the hips, inner thighs and ankles while asking the bent leg to carry some clear strength. It is often more manageable when you treat it as a moderate side shift rather than trying to drop to the floor.
Seated Side Stretch is a wide-legged seated pose with a side bend toward one leg. It asks for length through both sides of the waist more than a deep collapse, and it can be practised gently with the lower hand on the shin, floor or a prop.
Side-Reclining Leg Lift is a side-lying balance that asks for gentle core support, leg control and a clear line through the body. It can be practised with the top knee bent or the lifted leg straight, depending on what feels steady and honest in your range.