Asana Columns

Standing
Seated & Twists
Arm Balances
Backbends
Inversions
Forward Bends
Reclining

Standing

Asana Column: Parivrtta Parsvakonasana (Revolved Side Angle Pose)
This pose can improve digestion, cleanse abdominal organs, and enhance spinal flexibility and alignment.
By John Schumacher

Asana Column: Virabhadrasana II (Warrior Pose II)
By gracefully yielding to gravity, you can meet challenging poses with efficiency and ease.
By Donna Farhi

Asana Column: Virabhadrasana III (Warrior Pose III)
Find your star power by gathering energy in and radiating it out in this dynamic standing pose.
By Beryl Bender Birch

To the Moon!
Enjoy the stability of gravity's pull and the freedom of flying in Revolved Half Moon Pose.
By Tias Little

Seated & Twists

Ardha Matsyendrasana II (Half Lord of the Fishes Pose II)
This seated twist releases tension in the intervertebral muscles, keeps the spine healthy and elastic and opens the chest and shoulders.
By Aadil Palkhivala

Asana Column: Hanumanasana
Pose Dedicated to the Monkey God, Hanuman.
By Aadil Palkhivala

Asana Column: Padmasana (Lotus Pose)
Let this quintessential meditation pose teach you to focus on your path, not on your destination.
By Donna Farhi

Asana Column: Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
Tap into pelvic power.
By Aadil Palkhivala

Asana Column: Vamadevasana II (Pose Dedicated to the Sage Vamadeva II)
Experience a joyful lift and expansion in this challenging twist.
By Aadil Palkhivala

Eka Pada Sirsasana (Foot-behind-the-Head Pose)
Try your hand at this pose to increase flexibility in the legs, spine, and hips.
By John Schumacher

Side Show
Ever notice how seldom you stretch the side body in yoga? Gate Pose gives your sides the attention they deserve.
By Carol Krukoff

Arm Balances

Asana Column: Parsva Bakasana (Side Crane Pose)
Find the interplay between effort and ease in this challenging arm balance.
By Beryl Bender Birch

Asana Column: Urdhva Kukkutasana (Upward Cock Pose)
This hip-opening pose steadies the mind and keeps it present.
By Beryl Bender Birch

Astavakrasana (Eight-Angle Pose)
Learning this challenging pose can help develop not just physical strength and flexibility, but patience, too.
By John Schumacher

Bakasana Vinyasa (Crane Pose Performed from Tripod Headstand)
Arm balances don't require enormous strength—just patience, concentration, and a sense of humor.
By Donna Farhi

Lift Off
Everyone's confidence could use a boost, and developing an arm balance practice is a great way to do it.
By Roger Cole

Backbends

Asana Column: Urdhva Dhanurasana (Backbend)
Improve respiration, energize the nervous system, and counteract depression with a powerful back arch.
By John Schumacher

Bend It Like This: Backbends
The smartest way to pain-free backbends? Just use props. Here's a sequence to help you bend over backward with ease.
By Roger Cole

Bhekasana (Frog Pose)
Push against the walls of your limitations and expand your perspective with this challenging pose.
By Beryl Bender Birch

Cosmic Dancer
Although Natarajasana demands much, it offers much as well, including the chance to become lord of your own inner cosmic dance.
By Kofi Busia

Curves Ahead
Forget about pushing higher and harder. The key to backbends is to focus on an even spinal curve.
By Andrea Ferretti, sequence by Rodney Yee

Downward-Facing Dog to Upward Bow
The vinyasa—which signifies a series of poses linked consciously by breath—can feel like a flowing dance within the body.
By Barbara Benagh

Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose)
This advanced backbend strengthens and invigorates the whole body.
By Barbara Benagh

Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
There are no shortcuts to this pose, but getting there is royal fun.
By John Schumacher

Eka Pada Viparita Dandasana (One-Legged Inverted Staff Pose)
In a slump? Think back.
By Beryl Bender Birch

Learning Curve
Deepen your practice and get to know yourself better with this heart-opening series of backbends.
By Maty Ezraty

Posture Perfecter
Take aim at rounded shoulders with Dhanurasana.
By Carol Krucoff

Inversions

Asana Column: Parsva Sarvangasana (Side Shoulderstand)
Parsva Sarvangasana may seem intimidating at first, but if you progress step by step, you can approach this pose safely and effectively.
By Aadil Palkhivala

Asana Column: Salamba Sarvangasana (Shoulderstand)
In Shoulderstand, the Chin Lock regulates the flow of energy in the head, throat, and heart.
By Barbara Benagh

Asana Column: Salamba Sirsasana (Headstand)
Strengthen your musculoskeletal system, improve respiration, and stimulate digestion—all by standing on your head.
By John Schumacher

Parivrttaikapada Sirsasana (Revolved Split-Legged Headstand)
Learn the rules, then bend them to master this twisting Headstand.
By Roger Cole

Forward Bends

Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend)
First you bind, then you bend.
By Beryl Bender Birch

Asana Column: Paschimottanasana (Seated Forward Bend)
This forward bend is fertile ground for cultivating the understanding that yoga involves more than just physical effort.
By Barbara Benagh

Marichyasana II (Pose Dedicated to the Sage Marichi II)
Knowing how and when to fold is the key to this complex forward bend.
By Roger Cole

Reclining

Asana Column: Supta Padangusthasana (Reclining Big Toe Pose with Variations)
Learning to move like a starfish can enliven all your asanas.
By Donna Farhi