Poses
Filter by program, movement, or intensity.
Program
Intensity
BeginnerTadasana — Mountain Pose
The foundation of all standing poses. A grounding posture that aligns the spine, builds awareness, and prepares the body for practice.
BeginnerMarjaryasana–Bitilasana — Cat-Cow
A gentle flowing movement between two poses that warms the spine and connects breath with motion.
IntermediateBhujangasana — Cobra Pose
A gentle backbend that strengthens the spine and opens the chest.
IntermediateSetu Bandhasana — Bridge Pose
A supported backbend that strengthens the spine and glutes while opening the chest.
BeginnerBalasana — Child's Pose
A restful pose that gently lengthens the spine and releases tension.
BeginnerSavasana — Corpse Pose
A pose of complete stillness to integrate the practice and rest deeply.
BeginnerSukhasana — Tall Seated Centering
A comfortable seated posture for centering the mind and lengthening the spine at the start of practice.
IntermediateShalabhasana — Locust Pose
A prone backbend that strengthens the entire spine and posterior chain.
BeginnerPaschimottanasana — Seated Forward Bend
A calming forward fold that lengthens the spine and hamstrings.
BeginnerJanu Sirsasana — Head-to-Knee Pose
An asymmetrical forward bend that stretches the spine and one side of the body.
AdvancedUstrasana — Camel Pose
A deeper backbend that opens the chest and fronts of the body.
IntermediateArdha Matsyendrasana — Half Lord of the Fishes
A seated spinal twist that improves mobility through the whole spine.
IntermediateTrikonasana — Triangle Pose
A standing pose that lengthens the spine and opens the side body.
AdvancedMerudandasana — Spinal Column Pose
The peak balancing pose — the heart of Merudand Yoga — that lengthens and aligns the entire spine.
BeginnerSupta Parivartanasana — Reclining Spinal Twist
A gentle resting twist that releases the spine and relaxes the body.
BeginnerAnjaneyasana — Low Lunge Pose
A deep lunge that lengthens the psoas and hip flexors while stabilizing the lumbar spine — an ideal warm-up before deeper backbends.
BeginnerAdho Mukha Svanasana — Downward-Facing Dog
A foundational inversion that lengthens and decompresses the whole spine.
IntermediateDhanurasana — Bow Pose
An energizing prone backbend that strengthens the spine and opens the chest.
BeginnerPavanamuktasana — Wind-Relieving Pose
A gentle supine pose that relieves tension in the lower back and aids digestion.
BeginnerMakarasana — Crocodile Pose
A deeply restful prone pose that allows the spine to release and the breath to deepen.
IntermediateMarichyasana — Sage Marichi's Twist
A deeper seated twist that lengthens the spine and wrings the torso.
BeginnerViparita Karani — Legs-Up-the-Wall
A restorative inversion that gently decompresses the spine and calms the body.
BeginnerSalamba Bhujangasana — Sphinx Pose
A gentle supported backbend that strengthens and lengthens the spine safely.
BeginnerKneeling Half-Kneeling Tuck & Lean
A grounded hip-flexor mobilization. From a half-kneeling position, a gentle pelvic tuck and slight backward lean lengthens the front of the back-leg hip without forcing range.
IntermediateUtthan Pristhasana — Lizard Pose
A deep low-lunge hip opener that works the front of the back-leg hip and the outer hip of the front leg, using the floor for support.
IntermediateParivrtta Anjaneyasana — Revolved Low Lunge
A low lunge combined with a gentle spinal rotation, lengthening the front of the back hip while mobilizing the torso.
IntermediateUtthita Ashwa Sanchalanasana — Runner's Lunge with Quad Catch
An extended low lunge adding a quad catch to lengthen the front of the hip and the front of the thigh together.
BeginnerVirabhadrasana I Variation — High/Crescent Lunge
An active standing lunge that strengthens the legs while lengthening the front of the back-leg hip.
AdvancedNatarajasana — Dancer's Pose
A standing balance and gentle backbend that opens the front of the lifted-leg hip while building focus and stability.
BeginnerStanding Wall Psoas Stretch
A supported standing stretch that gently lengthens the front of the back-leg hip using a wall for balance.
IntermediateEka Pada Rajakapotasana — Pigeon Pose
A grounded hip opener that lengthens the front of the back-leg hip while releasing the outer hip of the front leg.
IntermediateSupta Virasana — Reclined Hero Pose
A reclined kneeling pose that deeply lengthens the front of the thighs and hips, supported for comfort.
BeginnerSupported Bridge with Single-Leg Extension
A bridge variation extending one leg skyward to lengthen the front of the extended-leg hip while the hips stay lifted.
BeginnerSingle-Leg Hug / Knee-to-Chest off Bed Edge
A gentle supine release drawing one knee in while the other leg relaxes long, letting the front of the resting-leg hip soften.
BeginnerSupta Baddha Konasana with Hip Lift
A restorative reclined pose with soles together and a gentle lift under the hips, allowing the front of the hips to soften open.