Yoga poses, step by step.

Guide

How to use the pose library

Each pose has its own guide with step-by-step setup, alignment cues, common mistakes, easier and harder variations, and notes on when to skip it. You can read a guide in two minutes, then hold the pose with a breath count or add it to a sequence of your own.

Step by step

1. Pick a family from the row of filters, or search by English or Sanskrit name.
2. Open a pose and read the steps once before you move. Set up from the ground upwards: feet or hands first, then hips, then spine.
3. Try the easier option first. Props such as a block, a folded blanket or a chair are part of the pose, not a sign of doing it wrong.
4. Hold for the suggested number of breaths, then come out the way you went in.

What the families mean

Poses are grouped by what the body is mainly doing. A balanced practice usually takes something from several families.

Standing

Poses on the feet that build leg strength and steadiness, such as Mountain, Warrior II and Triangle. A good place to start.

Forward fold

Folds from the hips that lengthen the back of the body. Bend the knees as much as you need.

Backbend

Poses that open the front of the body, from gentle Sphinx to deeper shapes. Warm up first and keep the lower back long.

Twist

Rotations of the spine, seated or lying down. Lengthen on the inhale and turn on the exhale.

Balance

Poses on one leg or on the hands. Use a wall while you learn them.

Restorative

Supported, resting poses held for longer, with the body fully propped.

Choosing a level

Most of the library is marked Beginner: these poses suit people who are new to yoga and can move comfortably to and from the floor. Intermediate poses ask for more strength, balance or flexibility and are easier after a few months of regular practice. Advanced poses, such as Headstand and Handstand, are best learned with a teacher in the room.