Yoga Poses & Asanas
Explore our repository of authentic yoga poses. Filter by type, level, age group, or muscle system to find poses suited to your practice.
Showing 23 of 23 poses
Tadasana (Mountain Pose)
Kids · Teens · Adults · Seniors
Tadasana, or Mountain Pose, is the foundation of all standing yoga poses. It teaches proper alignment and grounding. Stand with feet together, arms at sides, and spine tall. Breathe deeply and feel the connection between your feet and the earth.
- ✓Improves posture
- ✓Strengthens thighs and ankles
Padmasana (Lotus Pose)
Teens · Adults
Padmasana, or Lotus Pose, is one of the most recognized yoga postures. It is a seated cross-legged position ideal for meditation and pranayama. The pose opens the hips and creates a stable, grounded base for deep breathing and inner focus.
- ✓Calms the mind
- ✓Stimulates the pelvis and spine
Balasana (Child's Pose)
Kids · Teens · Adults · Seniors
Balasana, or Child's Pose, is a restful posture that gently stretches the lower back, hips, thighs, and ankles. It is often used as a resting pose between more challenging postures and is excellent for calming the mind and relieving tension.
- ✓Relieves stress and fatigue
- ✓Gently stretches the hips and thighs
Virabhadrasana I (Warrior I)
Teens · Adults
Virabhadrasana I, or Warrior I, is a powerful standing pose that builds strength, stability, and confidence. Named after the fierce warrior Virabhadra, this pose embodies courage and grace. It stretches the chest, lungs, shoulders, and neck.
- ✓Strengthens legs and core
- ✓Opens the chest and lungs
Virabhadrasana II (Warrior II)
Teens · Adults · Seniors
Virabhadrasana II, or Warrior II, is a wide-legged standing pose that builds stamina and concentration. The arms extend in opposite directions, creating a powerful, expansive shape. It is a cornerstone of many yoga styles including Vinyasa and Iyengar.
- ✓Builds leg strength and endurance
- ✓Opens hips and chest
Adho Mukha Svanasana (Downward Dog)
Kids · Teens · Adults · Seniors
Adho Mukha Svanasana, or Downward-Facing Dog, is one of the most widely recognized yoga poses. It is a mild inversion that stretches the entire back body while strengthening the arms and legs. It is a transitional pose used frequently in Vinyasa and Ashtanga sequences.
- ✓Energizes the body
- ✓Stretches the hamstrings and calves
Vrikshasana (Tree Pose)
Kids · Teens · Adults · Seniors
Vrikshasana, or Tree Pose, is a balancing posture that improves concentration and stability. It mimics the graceful, steady stance of a tree. The pose strengthens the legs and core while opening the hips and improving overall body awareness.
- ✓Improves balance and stability
- ✓Strengthens the legs
Bhujangasana (Cobra Pose)
Kids · Teens · Adults · Seniors
Bhujangasana, or Cobra Pose, is a gentle backbend that opens the chest and strengthens the spine. It is a foundational pose in many yoga sequences, particularly Sun Salutations. The pose is named after the cobra snake, which raises its hood when alert.
- ✓Strengthens the spine
- ✓Stretches the chest and shoulders
Trikonasana (Triangle Pose)
Teens · Adults · Seniors
Trikonasana, or Triangle Pose, is a foundational standing pose that stretches and strengthens the entire body. It improves flexibility in the hips and spine, relieves back pain, and stimulates the digestive system. The pose creates a triangular shape with the body.
- ✓Stretches legs, hips, and spine
- ✓Stimulates abdominal organs
Setu Bandhasana (Bridge Pose)
Teens · Adults · Seniors
Setu Bandhasana, or Bridge Pose, is a gentle backbend that strengthens the posterior chain and opens the front body. It is therapeutic for the spine and helpful for relieving mild depression and anxiety. The name means "bridge lock" in Sanskrit.
- ✓Strengthens glutes and hamstrings
- ✓Opens the chest and spine
Paschimottanasana (Seated Forward Bend)
Teens · Adults
Paschimottanasana, or Seated Forward Bend, is a classic yoga pose that provides an intense stretch to the entire back of the body. The name means "intense stretch of the west side" — the back of the body. It is deeply calming and introspective.
- ✓Deeply stretches the hamstrings
- ✓Calms the mind
Ustrasana (Camel Pose)
Teens · Adults
Ustrasana, or Camel Pose, is a deep backbend that opens the entire front of the body. It is an energizing pose that counteracts the effects of prolonged sitting and improves posture. The pose requires significant flexibility in the spine and hip flexors.
- ✓Opens the chest and shoulders
- ✓Stretches the entire front body
Sirsasana (Headstand)
Teens · Adults
Sirsasana, or Headstand, is known as the "King of Asanas." This full inversion reverses the effects of gravity, improving circulation and calming the nervous system. It requires significant upper body and core strength and should be approached gradually.
- ✓Strengthens shoulders and core
- ✓Improves circulation to the brain
Natarajasana (Dancer Pose)
Teens · Adults
Natarajasana, or Dancer Pose, is an elegant balancing backbend named after Nataraja, the dancing form of Lord Shiva. It combines balance, flexibility, and strength in a graceful arc. The pose symbolizes the cosmic dance of creation and destruction.
- ✓Improves balance and focus
- ✓Opens the chest and shoulders
Savasana (Corpse Pose)
Kids · Teens · Adults · Seniors
Savasana, or Corpse Pose, is the final resting pose of most yoga practices. Despite its apparent simplicity, it is considered one of the most important and challenging poses — the art of conscious relaxation. It allows the body and mind to absorb the benefits of the practice.
- ✓Deep relaxation of body and mind
- ✓Reduces blood pressure
Halasana (Plow Pose)
Adults
Halasana, or Plow Pose, is a shoulder-supported inversion where the legs extend overhead to touch the floor behind the head. It provides an intense stretch to the entire back body and is traditionally practiced after Sarvangasana (Shoulder Stand).
- ✓Deeply stretches the spine and shoulders
- ✓Stimulates the thyroid gland
Breath Control (Pranayama)
Kids · Teens · Adults · Seniors
Pranayama is derived from two Sanskrit words — Prana (life force) and Ayama (control). In its broadest description, Pranayama means the control of the flow of life force. It is the key to maximizing your energy and is a cornerstone of Hatha Yoga practice.
- ✓Can reduce insomnia, sleep disturbances, and anxiety
- ✓Maximizes energy flow
Alignment of Body and Mind (Asana)
Teens · Adults · Seniors
Iyengar Yoga is a form of Hatha Yoga with an emphasis on detail, precision, and alignment in the performance of posture (asana) and breath control (pranayama). Firmly based on the traditional eight limbs of yoga as expounded by Patanjali, it aims to unite the body, mind, and spirit for health and well-being. Developed by the famous B.K.S. Iyengar.
- ✓Reduces pain among people with osteoarthritis of the knee
- ✓Improves function and lifts depression in adults with chronic low back pain
Child Pose (Balasana) — Vinyasa
Kids · Teens · Adults · Seniors
Child Pose is a resting pose that can be used at any time in a Vinyasa flow, and is especially enjoyable after a challenging pose. Also known as Garbhasana (Embryo Pose) or Shashankasana (Hare Pose), it gently stretches the spine, ankles, hips, and shoulders while stimulating digestion.
- ✓Releases tension in the chest, back, and shoulders
- ✓Relieves pain in the lower back and neck when done with head support
Raised Hand Pose (Urdhva Hastasana)
Kids · Teens · Adults · Seniors
Urdhva Hastasana means "raised hand" in Sanskrit — a simple, standing yoga asana with both hands raised. It is a key pose in Vinyasa Sun Salutations, creating a strong line of extension through the entire body from feet to fingertips.
- ✓Stretching and sculpting of your belly
- ✓Enhancement of digestive processes and metabolism
Mountain Pose (Tadasana) — Vinyasa
Kids · Teens · Adults · Seniors
Mountain Pose in a Vinyasa context is the anchor between flowing sequences. The continual movements from one pose to another in Vinyasa give an added cardiovascular benefit which more traditional forms of yoga do not have. Regular practice increases muscle strength, endurance, and flexibility.
- ✓Continual movements from pose to pose provide cardiovascular benefit
- ✓Increases muscle strength, endurance and flexibility
Downward Facing Dog (Adho Mukha Svanasana) — Vinyasa
Kids · Teens · Adults · Seniors
Downward Facing Dog is a cornerstone of Vinyasa flow sequences. It serves as both a transitional pose and a resting pose, providing an energizing full-body stretch. The pose increases circulation to the brain, calms the mind, and builds strength throughout the entire body.
- ✓Energizing and rejuvenating — lengthens the spine
- ✓Stretches the chest muscles to increase lung capacity
Standing Forward Bend (Uttanasana)
Teens · Adults · Seniors
Standing Forward Bend is a key transitional pose in Vinyasa flows. It provides an intense stretch to the entire back body while calming the mind. The inversion of the head below the heart increases circulation to the brain and relieves tension throughout the spine and nervous system.
- ✓Stretches the hips, hamstrings, and calves
- ✓Strengthens the thighs and knees