Yoga Poses

Get Inspired with More Asana Choices!

Spice up your sequence with poses other than your usual "go-tos." Use this page when choosing poses to meet a condition or prerequisite, such as warming up shoulders, offering a restorative or choosing an arm balance. Or use it to build a class around a focus. Poses are categorized by anatomical focus plus Restorative and Yin Yoga.


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 Larger Bullet Upper Back

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Larger Bullet Backbends/Chest Openers

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Larger Bullet Shoulders

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Larger Bullet Low Back

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Larger Bullet Abdominals

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Larger Bullet Side Waist/Obliques

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  Larger Bullet Hip Flexors & Quadriceps

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Larger Bullet Hamstrings


  • Adho Mukha Svanasana (Down Dog)
  • Ananda Balasana (Happy Baby) 
  • Anantasana (Vishnu's Repose/Side Reclining Leg Lift)
  • Ardha Baddha Padmottanasana (Half Bound Lotus Standing Stretch)
  • Dandasana (Staff)
  • Hanumanasana (Monkey/Splits) 
  • Janu Sirsanana (Head to Knee) 
  • Krounchasana (Heron)
  • Padangusthasana (Big Toe)
  • Parivrtta Ardha Chandrasana (Revolved Half Moon) 
  • Parivrtta Janu Sirsana (Revolved Head to Knee) 
  • Parivrtta Surya Yantrasana (Compass/Sundial) 
  • Parivrtta Trikonasana (Revolved Triangle) 
  • Parsvottanasana (Intense Side Stretch/Pyramid) 
  • Passcimotanasana (Seated Forward Bend) 
  • Prasarita Padottanasana (Wide Legged Forward Bend)
  • Urdhva Prasarita Eka Padasana (Standing Splits)
  • Supta Padangustasana (Reclined Big Toe) 
  • Tittibhasana (Firefly)  
  • Upavistha Konasana (Seated Wide Angle Forward Bend) 
  • Uttanasana (Standing Forward Bend) 
  • Utthan Pristhasana (Lizard) 
  • Utthita Trikonasana (Triangle)

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Larger Bullet Outer Hips (Abductors, TFL, IT Band) & Glutes


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Larger Bullet Inner Thighs (Adductors) & Groins


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Larger Bullet Arm Balances

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Larger Bullet Inversions




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Larger Bullet Restorative


Restorative postures are often considered the group of supported postures listed here. However, sometimes a pose or sequence may be called Restorative and include such poses as Apanasana or Supta Padangusthasana with strap. Members, see Restoratives Asana Digest for more information.

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Larger Bullet Yin

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