One pose at a time.

This library is new and grows slowly, one carefully written pose at a time. Pose guides are not yet reviewed by a qualified yoga teacher, so please treat them as general guidance.

25 poses

Standing poses

Poses on your feet that build steadiness, strength and awareness of alignment.

• Chair Pose

  Utkaṭāsana

  Beginner

  A standing pose where you bend your knees and sit back as if lowering onto an invisible chair, warming the legs and building focus.

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  Downward-Facing Dog

  Adho Mukha Śvānāsana

  Beginner

  An upside-down V shape that gently lengthens the back and the backs of the legs while your weight is shared between hands and feet.

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  Mountain Pose

  Tāḍāsana

  Beginner

  A simple, steady standing shape that helps you notice how you stand, share your weight evenly and breathe with ease.

• Triangle Pose

  Utthita Trikoṇāsana

  Beginner

  A wide-legged standing pose that reaches the body out over the front leg, lengthening both sides of the waist and the backs of the legs.

• Warrior I

  Vīrabhadrāsana I

  Beginner

  A steady standing lunge facing the front of the mat, with the front knee bent, the back leg long and the arms reaching up.

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  Warrior II

  Vīrabhadrāsana II

  Beginner

  A strong, open standing pose with the legs wide, the front knee bent and the arms reaching out, practised on both sides.

Seated poses

Grounded poses practised sitting on the mat, a cushion or a chair.

• Easy Pose

  Sukhāsana

  Beginner

  A simple cross-legged seat with a tall, relaxed spine, often used for breathing practice, meditation, or a quiet start to practice.

Forward folds

Poses that fold the body forward, practised slowly and without forcing.

• Head-to-Knee Pose

  Jānu Śīrṣāsana

  Beginner

  A seated forward fold over one straight leg, with the other knee bent out to the side, gently lengthening the back and the back of the leg.

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  Seated Forward Fold

  Paścimottānāsana

  Beginner

  A seated pose that folds gently forward over straight or bent legs, lengthening the back of the body without forcing.

• Standing Forward Fold

  Uttānāsana

  Beginner

  A standing fold where you hinge forwards from the hips with your knees bent as much as you need, letting the head and upper body hang.

Backbends

Poses that gently open the front of the body and extend the spine.

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  Bridge Pose

  Setu Bandha Sarvāṅgāsana

  Beginner

  A gentle backbend lying on your back, lifting the hips from the floor while the feet, arms and shoulders stay grounded.

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  Cat-Cow

  Mārjaryāsana–Bitilāsana

  Beginner

  A slow, flowing movement on hands and knees that gently rounds and arches the spine in time with the breath.

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  Cobra Pose

  Bhujaṅgāsana

  Beginner

  A gentle backbend lying on your front, lifting the chest a little away from the floor while the legs and hips stay grounded.

Twists

Gentle rotations of the spine, practised slowly and with a long back.

• Seated Twist

  Parivṛtta Sukhāsana

  Beginner

  A gentle cross-legged twist that turns the upper body to one side, growing tall as you breathe in and turning a little as you breathe out.

• Supine Twist

  Supta Matsyendrāsana

  Beginner

  A gentle twist lying on your back, letting your bent knees fall to one side while both shoulders rest heavy on the mat.

Balancing poses

Poses that ask for focus and steadiness, often standing on one leg.

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  Tree Pose

  Vṛkṣāsana

  Beginner

  A standing balance on one leg, with the sole of the other foot resting on the inner leg, practised on both sides.

• Warrior III

  Vīrabhadrāsana III

  Intermediate

  A standing balance on one leg, with the body tipping forwards and the other leg reaching back. Easiest to learn with hands on a wall or chair.

Hip openers

Poses that invite movement and ease around the hips.

• Bound Angle Pose

  Baddha Koṇāsana

  Beginner

  A seated pose with the soles of the feet together and the knees falling open to the sides, gently opening the hips and inner thighs.

• Happy Baby Pose

  Ānanda Bālāsana

  Beginner

  A playful pose lying on your back with your knees drawn wide towards your armpits, gently opening the hips and resting the back.

• Low Lunge

  Añjaneyāsana

  Beginner

  A kneeling lunge with one foot forwards and the back knee resting on the mat, gently stretching the front of the back hip and thigh.

Lying on your back

Poses practised lying on your back, often calm and well supported.

• Knees-to-Chest Pose

  Apānāsana

  Beginner

  A simple, restful pose lying on your back and hugging your knees towards your chest, letting the lower back soften into the floor.

Lying on your front

Poses practised lying on your front.

• Sphinx Pose

  Sālamba Bhujaṅgāsana

  Beginner

  A gentle backbend lying on your front, propped up on your forearms, with the chest lifted a little and the legs resting on the mat.

Restorative poses

Fully supported, restful poses held for longer with props.

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  Child's Pose

  Bālāsana

  Beginner

  A kneeling, folded-forward resting shape that lets you pause, breathe into your back and settle between other poses.

• Legs Up the Wall

  Viparīta Karaṇī

  Beginner

  A restful pose lying on your back with your legs resting up a wall, letting the whole body be supported while the breath slows.

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  Savasana

  Śavāsana

  Beginner

  A still, restful pose lying on your back, usually at the end of a practice, to let the body settle and the breath slow.