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Essential4Health

Evidence-based natural health

Essential4Health

Evidence-based natural health

Yoga

Welcome to Yoga—a structured library of foundational postures designed to build mobility, stability, strength, and body control. Each pose page includes clear instructions, key benefits, the primary target area, difficulty level, common mistakes, and equipment notes where relevant. The focus is practical: what the pose trains, what it opens or strengthens, and how it fits into a balanced routine. Use the category filter or search by pose name to find what you need quickly and clearly.

Welcome to Yoga—a structured library of foundational postures designed to build mobility, stability, strength, and body control. Each pose page includes clear instructions, key benefits, the primary target area, difficulty level, common mistakes, and equipment notes where relevant. The focus is practical: what the pose trains, what it opens or strengthens, and how it fits into a balanced routine. Use the category filter or search by pose name to find what you need quickly and clearly.

“Yoga is not about touching your toes. It’s about what you learn on the way down.” — Jigar Gor

108 Poses

Explore beginner to advanced poses and mix them into short flows or focused daily practice.

Search & Filter

Use a simple filter and search to quickly find poses by goal, level, and body area.

Practical How-To

Difficulty, setup steps, and common mistakes help you apply each pose safely and consistently.

Yoga Pose Guides

Each page shows alignment cues, target areas, benefits, and how to perform the pose correctly.

What You’ll Find Here

Top Searches

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Child’s Pose

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Downward Dog

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Tree Pose

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Triangle Pose

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Warrior II

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Total: 108 poses

Page 2

Person balancing on the hands in Flying Pigeon Pose with one leg extended back

Flying Pigeon Pose

Flying Pigeon Pose (Eka Pada Galavasana) is an arm balance that blends deep hip flexion with core and shoulder stability, a standout in vinyasa power classes.

Person balancing upside down on the forearms in Forearm Stand

Forearm Stand

Forearm Stand (Pincha Mayurasana) is a forearm inversion that builds shoulder and core control while sparing wrists, commonly used in inversion-focused flows.

Person kneeling wide in Frog Pose with forearms on the mat

Frog Pose

Frog Pose (Mandukasana) is a low, wide-knee floor opener that targets inner thighs and groin, often held longer in yin and mobility once hips are warm in class.

Person squatting low in Garland Pose with hands at the chest

Garland Pose

Garland Pose (Malasana) is a deep squat that opens hips and ankles, lengthens spine, and fits warm-ups, transitions, and cooldowns in fast and slow classes.

Person kneeling in Gate Pose with one leg extended to the side and one arm overhead

Gate Pose

Gate Pose (Parighasana) is a kneeling side bend that stretches ribs, lats, and obliques with quiet hips, adding lateral length in gentle and flow sequences.

Person in Goddess Pose with a wide squat and arms bent

Goddess Pose

Goddess Pose (Utkata Konasana) is a wide squat that builds heat fast through inner thighs and glutes, a steady anchor for power yoga and strong vinyasa rounds.

Person lying on the belly in Half Frog Pose holding one foot

Half Frog Pose

Half Frog Pose (Ardha Bhekasana) is a one-sided prone quad and hip-flexor opener that highlights asymmetries, often used after long-standing work or backbends.

Person lying on the back in Half Happy Baby holding one lifted foot

Half Happy Baby

Half Happy Baby (Eka Pada Ananda Balasana) is a one-sided reclined hip opener that eases hamstrings and outer hips, ideal for cooldowns and breath-led endings.

Person folding halfway forward in Half Lift

Half Lift

Half Lift (Ardha Uttanasana) lengthens spine between fold and standing, training hamstrings and back-body support in sun salutations and vinyasa flows smoothly.

Person seated in Half Lord of the Fishes with torso twisted to one side

Half Lord of the Fishes

Half Lord of the Fishes (Ardha Matsyendrasana) is a seated twist that rotates ribs and upper back with grounded hips, a reset after sitting folds, or backbends.

Person balancing in Half Moon Pose with one hand down and one leg lifted

Half Moon Pose

Half Moon Pose (Ardha Chandrasana) is a lateral standing balance that builds hip stability and side-body length, linked to lunges and warrior poses in flow.

Person balancing upside down on the hands in Handstand

Handstand

Handstand (Adho Mukha Vrksasana) is an inversion that loads shoulders and core, demanding calm focus and breath control, common in power classes and workshops.

Person lying on the back in Happy Baby Pose holding both feet

Happy Baby Pose

Happy Baby Pose (Ananda Balasana) is a reclined hip opener that releases hips and low back, fits cooldowns easily, and suits late practice before stillness.

Person seated in Head-to-Knee Pose folding over one leg

Head-to-Knee Pose

Head-to-Knee Pose (Janu Sirsasana) is a one-sided seated fold that targets hamstrings and hips, often used in hatha after standing work for longer, calm holds.

Person balancing upside down on the head and forearms in Headstand

Headstand

Headstand (Salamba Sirsasana) is an inversion that loads shoulders and upper back while the core steadies balance, often a peak skill pose in strong flows.

Person seated in Hero Pose between the feet with hands at the chest

Hero Pose

Hero Pose (Virasana) is a kneeling seat that emphasizes quads and ankles, used for breathwork and quiet pauses, and often supported in restorative practice.

Person folding over the front leg in Intense Side Stretch

Intense Side Stretch

Intense Side Stretch (Parsvottanasana) is a one-leg forward fold that squares hips, lengthens hamstrings and calves, and sharpens clean alignment mid-practice.

Person lying on the back hugging the knees into the chest

Knees-to-Chest Pose

Knees-to-Chest Pose (Apanasana) is a soft reset that eases low back and hips after standing work and backbends, bridging effort to calm before supine finishes.

Person lying on the back with legs extended straight upward

Legs-Up-the-Wall

Legs-Up-the-Wall (Viparita Karani) is a supported restorative inversion that follows leg-heavy work, shifting class from effort to recovery in longer holds.

Person in a deep lunge with forearms on the mat in Lizard Pose

Lizard Pose

Lizard Pose (Utthan Pristhasana) is a lunge-based opener that loads hip crease and inner thigh, used in vinyasa once heat is built in hip-opening sequences.

Person lying on the belly in Locust Pose with chest and legs lifted

Locust Pose

Locust Pose (Salabhasana) is a prone backbend that strengthens upper back, glutes, and hamstrings, building spinal extension without wrist load in many flows.

Person seated in Lotus Pose with each foot resting on the opposite thigh and hands at the chest

Lotus Pose

Lotus Pose (Padmasana) is a formal seated posture requiring deep hip rotation, creating a stable base for breathwork and longer meditation phases in class.

Person in a low lunge twist with hands at the chest

Low Lunge

Low Lunge (Anjaneyasana) is a low kneeling lunge that opens the front hip crease and quads, used in warm-ups and hip-focused flows to compare sides in class.

Person in a low lunge with arms reaching overhead

Low Lunge Twist

Low Lunge Twist (Parivrtta Anjaneyasana) adds a compact lunge twist that anchors the legs while rotating ribs and upper back, common in vinyasa class sequences.

Person holding Low Plank with elbows bent close to the body

Low Plank

Low Plank (Chaturanga Dandasana) is the low push-up link in vinyasa that builds triceps, chest, shoulders, and core strength while holding one long steady line.

Person standing tall in Mountain Pose with arms by the sides

Mountain Pose

Mountain Pose (Tadasana) is the standing reset that trains grounded feet and stacked posture, helping you notice balance shifts between standing sequences.

Person seated in Pigeon Pose with front leg folded and back leg extended

Pigeon Pose

Pigeon Pose (Eka Pada Rajakapotasana) is an asymmetric floor hip opener targeting outer hip and glutes, often held longer in yin or used briefly in vinyasa.

Person holding Plank Pose with body in a straight line

Plank Pose

Plank Pose (Phalakasana) is a straight-line arm support that trains shoulder stability and core bracing, a checkpoint often repeated throughout vinyasa classes.

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