yflows
big-toe
Folding Hand to Big Toe Pose, padangusthasana. A standing forward bend with one leg extended and h…
birddog
Bird dog pose, kneeling pose with one hand one leg A balancing position performed on hands and kne…
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 A resting pose characterized by a kneeling position with the torso folded fo…
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 A supine pose with the body fully extended and relaxed on the floor. Commonl…
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 A high lunge position with one leg bent forward and the other extended straight b…
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. An arm balance where the body is supported on the hands with the knees res…
dancer
Dancer pose A standing balance pose characterized by one leg lifted and bent behind the body with …
dolphin
Forearm down dog A forearm-supported inversion where the body forms an inverted V shape with the h…
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 A standing balance with the legs wrapped and arms crossed in front of the chest. Often …
ear-pressure
Ear pressure pose A forward-bending pose with the knees drawn close to the chest and the ears gent…
eight-limbs
Eight limbs posture, arm balance. An arm balance with the body twisted and both legs bent and cros…
extended-hand-to-foot
In Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana), the practitioner stands tall on o…
extended-triangle
Extended triangle, Utthita hasta trikonasana. Deprecated. Use base triangle Pose for this. A stan…
fallen-lunge
Horizon Lunge or Fallen Lunge is a twisted runners pose, rotated onto the knife edge of both feet, …
fallen-triangle
Fallen Triangle (broken triangle, fallen star) Pose is a dynamic arm-support pose that merges a twi…
firefly
Firefly, arm balance. An arm balance with the legs extended forward and lifted off the ground whil…
fish
Fish posture A reclining backbend with the chest lifted and the head tilted back, supported by the…
flying-compass
visvamitrasana An arm balance combining a lateral twist with an extended leg lifted off the ground…
flying-pigeon
Flying pigeon arm balance. Flying crane or galavasana. An arm balance where one leg is bent and ho…
flying-splits
Flying splits, Eka Pada II, hurdlers pose. An arm balance with one leg extended forward and the ot…
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. A prone pose characterized by wide knee separation and …
full-moon
Full Moon Pose (Chandrasana) with Arm Grabbing Top Foot is an advanced balance and backbend posture…
garland
Malasana pose A deep squat with the hips lowered close to the ground and the feet flat, often acco…
gate
Gate pose A side-stretching kneeling pose with one leg extended to the side and the torso reaching…
goddess
Goddess Squat, horse stance A wide-legged squat with the knees bent and the arms raised, creating …
gorilla
Gorilla, hands to foot pose, pada hastasana A forward bend with the hands placed under the feet wh…
half-garland
Half bound garland posture, twisting malasana A seated squat with one leg bent and the opposite ar…
half-hero
Ardha Virasana A seated or reclined posture with one leg bent forward and the other extended back,…
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 A standing balance with one leg lifted and extended backward whil…
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. A supine pose where the practitioner holds the feet wit…
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. Note: Probably should be split into the…
king-pigeon
royal pigeon - mermaid? Mermaid is open hip bound pigeon, king pigeon is closed hip A deep hip…
knees-chin-chest
Reclining catipillar, knees-chin-chest pose, alternate chaturunga/plank variation. A prone positio…
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 🪷 A seated posture characterized by crossing the legs with each foot placed …
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. An arm balance where the body is supported on the hands with one leg ext…
one-leg-downdog
Three-Legged Downward Dog is a variation of Downward Dog performed by lifting one leg toward the sk…
one-leg-mountain
One leg mountain pose A standing balance pose where one leg is lifted while the other supports the…
peacock
Belly down arm balance, elbows in belly. An arm balance where the body is held horizontally, suppo…
pelican
One leg twisted chair pose. A standing balance pose involving a deep chair-like bend with one leg …
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 An inverted pose where the body is folded forward with the feet extended overhead toward…
puppy
Puppy Pose (Uttana Shishosana, chest to earth) is a prone chest-opening stretch performed on hands …
pyramid
Pyramid pose, sideways intense A standing forward bend with the legs extended and hips squared for…
reclined-bound-angle
Reclined bound angle pose. A reclined hip opener where the soles of the feet are joined and knees …
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. A supine pose where one knee is drawn toward the ches…
reclined-pigeon
Reclined Pigeon Pose (Seated Figure-Four Stretch) gently stretches the piriformis and gluteal muscl…
reverse-table
Reverse table top, chest up hands and feet. A seated backbend with the torso lifted and supported …
reverse-triangle
Reverse Triangle Pose strengthens the legs and core while opening the chest and side body. Standing…
reverse-warrior
Reverse warrior pose A standing side bend with one arm reaching overhead and the other resting on …
revolved-chair
Revolving chair pose A standing squat with the knees bent and the torso twisted to one side, often…
revolved-extended-hand-to-foot
Revolved extended hand to foot A standing balance pose featuring one leg extended forward and the …
revolved-half-moon
Revolving Half moon pose A standing balance with one leg lifted and extended backward while the to…
revolved-side-angle
Revolved Side Angle Pose A standing lunge with a deep twist of the torso toward the bent front leg…
revolved-triangle
Revolved triangle A standing pose characterized by a deep twist combined with an extended leg posi…
runner
Runners Lunge A low lunge position with one foot forward and the opposite leg extended back, creat…
scorpion
Scorpion Pose (Vrschikasana) is an advanced inverted backbend performed on the forearms. It require…
seal
Belly down backbend. A prone backbend characterized by an arching spine with the chest lifted and …
seat
Comfortable seated position A seated posture with legs crossed at the shins and hands resting on t…
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. A deep squat with one leg bent and the other extended forwar…
shoulder-pressure
Shoulder pressure pose, firefly prep An arm balance pose where the body is supported by the arms w…
shoulder-stand
Shoulder stand An inverted pose where the body is supported on the shoulders with the legs extende…
side-angle
Extended side angle A standing pose with one leg bent and the opposite arm extended overhead, crea…
side-crow
kaundinyasana pose, side crow. Legs straight or broken. An arm balance involving a twist with one …
side-extended-hand-to-foot
Extended Hand-to-Big-Toe Pose, side variation with the hip opened and the leg out to the side A st…
side-lunge
Side lunge, skandasana. Skaters or surfers pose. A low lunge with one leg bent deeply to the side …
side-plank
Side Plank Pose (Vasisthasana) builds strength in the lateral chain of the body. The supporting arm…
sitting-half-lotus
Seated half lotus A seated posture with one foot placed on the opposite thigh while the other leg …
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. 🌟⭐ An upright standing pose with arms extended o…
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. A prone twist with one arm threaded under the body and th…
tiger
Tiger Pose kneeling variation is a balance and backbend posture that strengthens the core, shoulder…
tree
Tree pose A standing balance with one foot placed on the inner thigh or calf of the opposite leg a…
triangle
Triangle pose A standing pose characterized by an extended side stretch with one arm reaching towa…
turtle
Turtle posture, palms and chest down seated forward fold. A seated forward bend with the arms thre…
updog
Upward Facing Dog, urdvha mukha svanasana. Upward-Facing Dog is a prone backbend commonly entered f…
upward-lotus
Upward lotus, shoulder stand variation. A seated pose where the legs are crossed in lotus position…
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 A reclined pose with the legs extended vertically aga…
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 A standing forward bend with the legs spread wide apart and the torso foldin…
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. A supine core exercise involving alternating knee-to-elbow moveme…