Yoga poses

Every shape, flow and breath practice we prescribe. One page per pose — what it does, how to find it, what to watch for.

44 entries

Cross-Body ReachFeet wide, one hand travelling down toward the opposite foot while the other arm reaches straight up. One long diagonal from fingertips to heel.2 min read Legs Up the WallSit up against a wall, swing the legs up it, and stay. Three shapes in one position — straight, wide, soles together — and you never come down between them.3 min read Long ExhaleSitting tall, breathing out for twice as long as you breathe in. The only thing in the method where the breath is the work rather than the pace.3 min read Low LungeA low lunge you stop holding up. The deepest the front of the hip goes in this method, and the direct answer to hours spent bent at it.2 min read Reclined ButterflyOn your back, soles of the feet together, knees falling wide. Both hips and the whole front of the body open at once, with the floor doing the holding.2 min read Seated FoldSitting with the legs long, folded forward over them with the spine allowed to round. The whole back line at once, given minutes instead of breaths.2 min read ButterflySeated, soles of the feet together, knees falling wide. The inner thigh and the deep hip, with nothing holding you up.2 min read CorpseFlat on your back, doing nothing on purpose. The end of the session, and the only shape in the method with no shape to hold.2 min read Reverse WarriorWarrior II legs, torso reaching back and up. The side body from hip to fingertips, in one standing shape.2 min read Revolved LungeA lunge with a twist across the front leg. Back-leg hip flexor, thoracic rotation and the standing glute, all at once.2 min read LocustFace down, lifting chest, arms and legs off the floor. The whole back of the body contracting at once.2 min read PuppyHips high over the knees, chest melting toward the floor, arms reaching long. Chest, lats and shoulders.2 min read PyramidStanding, both feet planted, front leg straight, hips square, folding over the front leg. One-legged hamstring and calf length with the whole standing chain working.2 min read Thread the NeedleFrom hands and knees, sliding one arm under the body and resting on the shoulder. Rotation through the upper back, plus the back of the shoulder.2 min read TriangleWide stance, front leg straight, reaching long over it. Hamstring, adductor, outer hip and side ribs in one standing shape.2 min read World's Greatest StretchDeep lunge, elbow down toward the instep, rotate open and reach up, then straighten the front leg. Three positions, one shape.3 min read ChairFeet together, knees bent, hips back, arms overhead. A held squat that wakes the quads, glutes and ankles standing up.2 min read Crescent LungeLong split stance, front knee bent, back leg straight with the heel lifted. Hip flexor, calf and sole of the foot in one shape.2 min read Warrior ISplit stance with the back heel planted and turned in, hips square to the front, arms overhead. Hip flexor and calf on stretch under load.2 min read Warrior IIWide stance, front knee bent over the ankle, hips and chest facing the long edge of the mat, arms reaching front and back.2 min read Warrior IIIBalanced on one leg, torso and lifted leg forming one horizontal line. The single-leg hinge running is built on.2 min read Child's PoseA grounded kneeling rest — hips back to the heels, forehead toward the mat, back body softening with the breath.2 min read Happy BabySupine hip release — hold the feet, knees drawing toward the floor beside the torso, tailbone heavy.2 min read Knees to ChestSupine low-back release — both knees drawn in, arms wrapping the shins, back body rounding into the floor.2 min read Seated TwistUpright seated spinal rotation — one knee crossed over, the spine lengthening and turning from its base.2 min read Three-Legged Dog (Open Hip)Downward Dog with one leg lifted and the hip stacked open — the entry into a deep hip release.2 min read Windshield-Wiper TwistKnees swaying side to side like wipers — a breath-paced supine spinal and hip release.2 min read SquatSink into a deep bodyweight squat, heels grounded. Passive load for the ankles, Achilles, and deep hips.2 min read BridgeOn your back, lift the hips into a straight line from knees to shoulders. Active glute and hip-extension work.2 min read CobraLow chest lift from the floor. Hips and pelvis stay grounded — a gentle anterior-spine opener.2 min read Downward-Facing DogInverted V — hands and feet on the floor, hips up. Calves, hamstrings, shoulders in one shape.2 min read Standing Forward FoldHinge at the hips and fold. Head and arms hang heavy. Hamstrings and low back.2 min read Halfway LiftA breath of spinal length between Forward Fold and the next shape. Spine long, parallel to the floor.1 min read HeroKneel with the tops of the feet flat, toes pointing back, and sit between the heels. Quads, shins, and the front of the ankles.2 min read MountainThe neutral standing shape that opens and closes every salutation. Feet under hips, spine long, weight even.1 min read PigeonFront shin across the mat, back leg long. The classic outer-hip and glute opener for runners.2 min read PlankTop of a push-up. One straight line from heels to crown, held for a breath inside the flow.1 min read Side LungeWide stance, sink into one bent knee while the other leg stays straight. Deep adductor stretch.2 min read SphinxFace down on forearms, chest lifted. Gentle anterior-spine extension.2 min read Supine TwistOn your back, drop the knees to one side, gaze to the other. Spinal rotation and outer-hip release.2 min read Toe SquatKneel with toes tucked under, sit back on the heels. Plantar fascia and toe articulation.2 min read Upward SaluteThe opening inhale of every Sun Salutation. Arms sweep overhead, slight back-bend through the upper spine.1 min read Wide-Leg Forward FoldWide stance, fold forward, crown of the head reaches toward the floor. Adductors and hamstrings.2 min read How Yoga Affects Marathon TrainingYoga's role in marathon preparation — flexibility, recovery, injury prevention, and the important distinction between restorative and vigorous yoga for runners.10 min read

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