Explore by goal
Build strength through yoga poses that ask your muscles to support, stabilise and control your body. Browse poses for the core, legs, arms and upper body, and choose variations that suit your current level of practice.
The poses below share this goal classification, but a useful practice still needs an appropriate order, level and pace. Use the pose guides for modifications and safety notes, or let the Practice Builder arrange a complete sequence.
Kneeling Side Plank is a simpler way into side-body strength and balance than the full version. With one knee down, you still work the supporting shoulder, arm and waist, but with less load on the wrist and less demand on balance.
High Lunge is a strong standing pose that builds heat through the legs while asking for balance, length in the hip flexors and steadiness through the trunk.
Horse Stance is a wide standing squat with the toes turned out and the knees bending over the feet. It is a simple way to work the legs, wake up the hips and practise staying upright while the lower body does the work.
Humble Warrior combines a Warrior I base with a bound shoulder opening and a forward fold over the front leg. It asks for steady feet, active legs and enough shoulder range to clasp the hands comfortably, so it is usually more manageable when entered gradually.
Headstand is a full inversion that asks for shoulder support, trunk control and careful balance. It is usually safer to build it gradually than to kick into it.
Handstand is a strong, balance-heavy inversion that asks for organised shoulders, active hands and a steady centre. For many people it is best approached progressively, often first with wall support.
Half Moon Pose is a standing balance with one leg grounded and the other reaching long behind. It asks for ankle stability, hip control and a clear sense of length through the whole body more than a high lifted leg.
Half Boat Pose is a compact core posture that asks you to balance on the back of the sitting bones while the legs and torso hover. The shape is less about lowering as far as possible and more about keeping the front body engaged without hard gripping in the neck or lower back.
Goddess Pose is a wide-legged standing squat with the feet turned out and the knees bending over the toes. It strengthens the legs, asks the hips to open in a workable range, and helps you practise staying upright while the lower body does more of the effort.
Grasshopper Pose is an advanced twisting arm balance that combines a deep standing twist, hamstring length and strong support through the hands, shoulders and centre.
Learn how pose order changes a complete session in How Yoga Sequencing Works. If you are learning a particular pose, use the Pose Progression Explorer to find preparation and possible next steps.