yflows
big-toe
Folding Hand to Big Toe Pose, padangusthasana.
birddog
Bird dog pose, kneeling pose with one hand one leg
bird-of-paradise
Standing Bird of Paradise Pose challenges balance and flexibility by engaging the standing leg’s qu…
boat
Seated Boat Pose (Navasana) is a classic core-strengthening posture that requires isometric contrac…
bound-angle
Bound Angle Pose (Baddha Konasana, also called Butterfly Pose) opens the hips by deeply stretching …
bow
Belly down floor bow pose (Dhanurasana) involves lying on the belly and catching the ankles with th…
bridge
Bridge Pose (Setu Bandha Sarvangasana) is a backbend done lying on the back with knees bent, liftin…
buddhasana
Awakened Pose (Buddhasana) is an extreme hip opener often involving threading the legs behind the h…
camel
Camel Pose (Ustrasana) is a deep kneeling backbend that opens the entire front body. It stretches t…
cat
Cat Pose (Marjaryasana) involves arching the spine upward from a hands-and-knees position, which ac…
chair
Chair Pose is a vigorous standing posture that resembles sitting back into an invisible chair. This…
chaturanga
Chaturanga is a low plank position where the elbows bend to a 90-degree angle, hovering the body ju…
childs
Childs pose, Balasana
cobra
Cobra Pose is a milder backbend performed on the belly with hands pressing into the floor under the…
compass
Seated Compass Pose (Parivrtta Surya Yantrasana) is an advanced seated posture that requires signif…
corpse
Corpse pose, savasana
cow
Cow Pose (Bitilasana) is the counterpart to Cat Pose, where the spine is dropped into a gentle sway…
cow-face
Seated Cow Face Pose (Gomukhasana) deeply stretches the hips and shoulders simultaneously. With the…
crescent
Crescent Warrior
crescent-moon
Crescent Moon Pose is a standing side bend that engages the lateral core muscles and legs for stabi…
crooked-monkey
Crooked Monkey Pose (Vakra Hanumanasana) is a twisted low lunge variation that engages the legs and…
crow
Crow pose, arm balance.
dancer
Dancer pose
dolphin
Forearm down dog
double-pigeon
Double Pigeon Pose (Fire Log Pose) stacks one shin on top of the other, creating a powerful stretch…
down-dog
Downward-Facing Dog Pose is an inverted V-shaped posture that engages the upper body and legs while…
eagle
Eagle Pose
ear-pressure
Ear pressure pose
eight-limbs
Eight limbs posture, arm balance.
extended-hand-to-foot
Extended big toe standing posture
extended-triangle
Extended triangle, Utthita hasta trikonasana. Deprecated. Use base triangle Pose for this.
fallen-triangle
Fallen Triangle (broken triangle, fallen star) Pose is a dynamic arm-support pose that merges a twi…
firefly
Firefly, arm balance.
fish
Fish posture
flying-pigeon
Flying pigeon arm balance. Flying crane or galavasana.
flying-splits
Flying splits, Eka Pada II, hurdlers pose.
forearm-stand
Forearm Stand (Pincha Mayurasana) is a forearm balance that develops significant shoulder and upper…
forearm-wheel
Kapotasana or forearm wheel is a deep backbend with the shins or feet planted hip-width apart . Thi…
forward-fold
Standing Forward Bend is a deep fold at the hips that powerfully stretches the entire back of the b…
frog
Frog pose. Belly down reclined hip opener.
full-moon
Full Moon Pose (Chandrasana) with Arm Grabbing Top Foot is an advanced balance and backbend posture…
garland
Malasana pose
gate
Gate pose
goddess
Goddess Squat, horse stance
gorilla
Gorilla, hands to foot pose, pada hastasana
half-garland
Half bound garland posture, twisting malasana
half-lift
Half Lift, or Half Forward Fold, is the midway position between upright standing and a full forward…
half-moon
Ardha chandrasana Half Moon Pose
half-splits
Half Splits (Ardha Hanumanasana) is a hamstring-focused stretch done from a kneeling lunge position…
handstand
Handstand (Adho Mukha Vrksasana, downward facing tree) is a full arm balance that builds great uppe…
happy-baby
Happy Baby, dead bug. Wind relieving pose.
headstand
Headstand (Sirsasana) inverts the body and requires strong engagement of the shoulders, arms, and c…
hero
Hero Pose (Virasana & Vajrasana is a kneeling posture that provides a gentle stretch to the quadric…
humble-warrior
Warrior, bowing forward. Humble warrior or Arrow Lunge.
knees-chin-chest
Reclining catipillar, knees-chin-chest pose, alternate chaturunga/plank variation.
lightning
Lightning Bolt Pose (sometimes called Awkward Chair or Fierce Pose in some traditions) is a variati…
lizard
Lizard Pose deeply stretches the hip flexors and groin of the back leg while engaging the core and …
locust
Locust Pose (Salabhasana) is a prone back-strengthening pose that engages the entire posterior chai…
lotus
Seated lotus position 🪷
low-boat
Low Boat Pose is a variation of Boat Pose performed closer to the ground, intensifying the workload…
low-lunge
Low Lunge (Anjaneyasana, Mother of Hanuman, low crescent) stretches the hip flexors and quadriceps …
marichyasana
Marichi’s Pose (Marichyasana) involves one knee drawn in and the other leg extended, with a forward…
mermaid
Mermaid (Mermaid, king-pigeon, royal pigeon, one foot pigeons) Pose is an advanced variation of One…
mountain
Upward Salute, often considered a variation of Mountain Pose, involves standing tall while sweeping…
one-leg-crow
One leg crow arm balance.
one-leg-downdog
Three-Legged Downward Dog is a variation of Downward Dog performed by lifting one leg toward the sk…
peacock
Belly down arm balance, elbows in belly.
pelican
One leg twisted chair pose.
pendulum
Pendant Pose (Lolasana, pendulum) is an arm balance that requires significant upper body and core s…
pigeon
Pigeon Pose (Sava Kapotasana) provides a deep stretch for the outer hip and piriformis of the front…
plank
Plank Pose is a foundational arm balance that builds strength and stability in the entire body. In …
plank-alternate
This is a modification of Plank Pose performed with the knees resting on the mat, which reduces the…
plow
Plow pose
puppy
Puppy Pose (Uttana Shishosana, chest to earth) is a prone chest-opening stretch performed on hands …
pyramid
Pyramid pose, sideways intense
reclined-bound-angle
Reclined bound angle pose.
reclined-hero
Reclined Hero Pose (Supta Virasana, Saddle) deeply stretches the quadriceps and hip flexors as the …
reclined-knee-chest
Reclined Big Toe, or reclined knee to chest.
reclined-pigeon
Reclined Pigeon Pose (Seated Figure-Four Stretch) gently stretches the piriformis and gluteal muscl…
reverse-triangle
Reverse Triangle Pose strengthens the legs and core while opening the chest and side body. Standing…
reverse-warrior
Reverse warrior pose
revolved-chair
Revolving chair pose
revolved-extended-hand-to-foot
Revolved extended hand to foot
revolved-half-moon
Revolving Half moon pose
revolved-side-angle
Revolved Side Angle Pose
revolved-triangle
Revolved triangle
runner
Runners Lunge
scorpion
Scorpion Pose (Vrschikasana) is an advanced inverted backbend performed on the forearms. It require…
seal
Belly down backbend.
seat
Comfortable seated position
seated-forward-fold
Seated Forward Fold (Paschimottanasana) intensely stretches the entire posterior chain from the hee…
seated-spinal-twist
Revolved Marichi’s Pose (Marichyasana C) is a seated twist that engages the oblique abdominals and …
seated-tree
Head-to-Knee Pose (Janu Sirsasana) combines a forward bend with a slight twist, stretching the hams…
seated-wide-leg
Wide-Angle Seated Pose (Samakonasana, a preparatory upright Upavistha Konasana) involves sitting wi…
seated-wide-leg-fold
Seated Wide-Legged Forward Fold (Upavistha Konasana) stretches the hamstrings and inner thighs of b…
shiva-squat
Shiva Squat, dragon squat variations.
shoulder-pressure
Shoulder pressure pose, firefly prep
shoulder-stand
Shoulder stand
side-angle
Extended side angle
side-crow
kaundinyasana pose, side crow. Legs straight or broken.
side-extended-hand-to-foot
Extended Hand-to-Big-Toe Pose, side variation with the hip opened and the leg out to the side
side-lunge
Side lunge, skandasana. Skaters or surfers pose.
side-plank
Side Plank Pose (Vasisthasana) builds strength in the lateral chain of the body. The supporting arm…
sitting-half-lotus
Seated half lotus
sphinx
Sphinx Pose is a gentle, supported backbend where the forearms rest on the ground in front of the b…
splits
Full Splits (Hanumanasana) is an extreme pose that requires near-maximal flexibility in the legs. T…
staff
Staff Pose (Dandasana) strengthens the spine and hip flexors as the practitioner sits upright with …
standing-splits
Forward Standing splits, upward spread out one foot pose Todo: Add standing side splits, Trivi…
star
Star pose, arms and legs out wide. Take up space. 🌟⭐
supine-twist
Supine Twist (Supta Matsyendrasana) gently releases the spine and lower back by allowing the knees …
tabletop
Tabletop Pose (hands and knees pose) is a neutral all-fours position that acts as a baseline for ma…
tadasana
Tadasana, Forward Standing Pose is a simple yet active standing posture that serves as the neutral …
thread-needle
Thread the Needle pose. Table top twist.
tiger
Tiger Pose kneeling variation is a balance and backbend posture that strengthens the core, shoulder…
tree
Tree pose
triangle
Triangle pose
turtle
Turtle posture, palms and chest down seated forward fold.
updog
Upward Facing Dog, urdvha mukha svanasana. Upward-Facing Dog is a prone backbend commonly entered f…
upward-lotus
Upward lotus, shoulder stand variation.
warrior1
Warrior I is a powerful closed hip standing lunge that strengthens the legs, glutes, and core while…
warrior2
Warrior II Pose is an open hip standing posture with arms extended horizontally. In Warrior II, the…
warrior3
Warrior III is a balancing pose that forms a T-shape with the body: the standing leg rooted firmly …
waterfall
Legs up the Wall, finishing pose. Inverted L
wheel
Wheel Pose (Upward Facing Bow, Chakrasana) is a full arching backbend that recruits nearly every ma…
wide-leg-forward-fold
Wide leg forward fold
wild-thing
Wild Thing (Camatkarasana, flip dog) is a playful backbend that starts in a side plank-like positio…
yogi-bicycles
Core work. Yogi bicycles. Other.