Yoga Poses by Benefit
Explore yoga poses to alleviate what ails you—from anxiety to headaches, lower back pain, shoulder pain, insomnia, and more. Plus, find sequences and step-by-step pose instruction to enhance your overall wellness.
7 Yoga Poses for When You Can’t…Go
Feeling a little blocked? These moves can coax your body to cooperate.
Latest in Yoga Poses by Benefit
15 Best Yoga Poses for Sleep
Simple stretches that help ensure a decent night's rest.
5 Sciatica Stretches to Help Relieve Nerve Pain
It takes just a few minutes to practice these simple yoga poses for the low back, hips, and glutes.
8 Yoga Poses to Ease Your Lower Back Pain
How to find relief when your back is feeling out of whack.
7 Ways You Can Modify Yoga Poses for Low Back Pain
Because you shouldn't have to suffer through your practice.
Feeling Ungrounded? These 7 Yoga Poses Can Help You Navigate Change, According to Ayurveda.
How to find stability and calm despite (gestures at everything).
I’m a Yoga Teacher and I Gave Up Stretching. Here’s Why.
These days, my asana practice focuses on mobility, range of motion, and tension relief, instead.
8 Yoga Poses for Better Digestion
Got gut discomfort? This yoga sequence may be just the remedy you need to relieve uncomfortable symptoms and help restore balance in your belly.
9 Yoga Poses for Anxiety Relief
Some of these might surprise you.
Can’t Sleep? Try These 6 Restorative Poses (In Bed)
Grab some pillows and try these pre-slumber asanas between the sheets.
Ask the Teacher: I Have Placenta Previa. Can I Practice Yoga?
How to practice safely with a common pregnancy complication.
Ask the Teacher: Can I Practice Yoga for Pain Relief?
Your yoga session may help ease the aches in your body—but not in the ways you may expect.
6 Savasana Modifications for Deeper Relaxation
Can you think of a better way to celebrate National Relaxation Day than to practice every variation of this calming pose?
5 Stretches for Low Back Pain Relief
When pain happens, sometimes your instinct is to not move at all. Research suggests that's not always the right answer.
When Rest Doesn’t Feel Relaxing
When you slow down your body but can't get your mind to settle, try these tips for reclaiming your calm.
8 Yoga Poses for Exponentially Better Sleep—Beginning Tonight
Because sometimes settling down takes more than a dark room and chamomile tea.
10 Yoga Poses That Help You Beat the Heat of Summer
Because sometimes you need to cool down from within.
An Evening Yoga Sequence to Help You Calm Down and Sleep
Prepare yourself for deep, restful sleep with this 10-minute sequence that helps you release all the places you didn't even realize were tense.
If You Want to Convince Your Dad to Try Yoga, Here’s the Way (and a Practice) to Do It
He may never admit you're right. But these reasons might persuade your stubborn dad to at least try it.
5 Simple Ways to Calm Down When You’re Stressed at Work
Overwhelmed? Even when you can't step away from the computer and drop into Child's Pose, you can still come back to that same feeling. Here's how.
A Gentle Yoga Practice for New Mothers
When you're ready to start moving again, here's how to reconnect with your breath and your body.
This Is the Secret to Preventing Low Back Pain
Your lower back does enough. Here's how to move more efficiently in your practice—and in life.
This Free-Spirited Practice Embodies the Energy of the Full Moon
Remember: Your faith is stronger than your fear.
Legs Up the Wall Pose Is Taking Over TikTok
Your favorite yoga pose has gone viral. But is that a good thing?
Yoga for Scoliosis: How Your Practice Can Help Create Balance in the Body
Through yoga, I have learned that I can be balanced and graceful, even with a curved spine.
8 Common Yoga Poses You Can Practice While Lying on Your Back (Yes, Really)
Don’t get up! With these variations, you can experience yoga in a more supported manner—perfect for those days when you are lacking energy but still want to practice.
This Slow Yoga Practice Will Help You Unwind—No Standing Required
Sometimes less is more, even in yoga.
6 Stress-Relieving Stretches for Caregivers
A yoga sequence for anyone who holds others in their care.
Feeling Emotionally Exhausted? This Sequence Will Help Ease the Burden
On those days when dragging yourself out of bed feels pretty momentous, yoga—slow, steady, and supported—can help.
5 Simple Stretches to Help You Sleep Better (That You Can Do in Less Than 10 Minutes)
Perhaps getting some decent rest is easier than you thought.
6 Yoga Poses to Relieve Period Cramps
When cramps have got you down, movement may be the last thing you want—but sometimes it's just what you need.
6 Yoga Poses for High Blood Pressure
Recent studies have shown the benefit that yoga can have on hypertension. Here's a gentle practice to get you started.
I’m a Yoga Teacher. This Is My Go-To Morning Yoga Pose
It's not what you might expect.
Your Body Is Craving These 4 Yoga Poses for Stress Relief
Say goodbye to all that tension.
7 Yoga Poses to Care for Your Overburdened Spine
Our spines do so much. Here's how to keep yours healthy.
Forearm Plank | Dolphin Plank Pose
A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.
Cat Pose
How to avoid falling into autopilot while practicing this basic—but beneficial—stretch.
Cow Pose
Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.
Reverse Plank | Upward Plank Pose
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Tree Pose
A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.
This Is the Secret to Getting More Out of Your Forward Bends
“Going deeper” into your pose has nothing to do with how it looks.
Bound Angle Pose
Bound Angle Pose, or Baddha Konasana, opens the deepest part of the hip muscles.
Wide-Legged Standing Forward Bend
Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.
These 4 Restorative Yoga Poses Will Completely Reset Your Mood
When you need to approach any situation—or, let's be honest, life—from a calmer place, this quiet practice is your solution.
Hear Me Out: The Airport Is the Perfect Place to Practice Yoga
And I don’t mean the poses...
Upward-Facing Dog Pose
Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.
Plow Pose
Plow Pose (Halasana) reduces backache and can help you get to sleep.
Lotus Pose
Padmasana creates an essential foundation for meditation practice, while stretching the front of the thighs and ankles.
Eagle Pose
You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose.
7 Yoga Poses to Relieve Your Upper Back Pain
Poor posture? This one's for you.
Pigeon Pose
Eka Pada Rajakapotasana is a deep hip opener and forward bend that you should approach consciously to reap its many benefits.
Warrior 2 Pose
Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.
Staff Pose
It might look straightforward, but there's more to Dandasana than meets the eye.
Seated Forward Bend
A simple pose that's anything but easy.
Pose Dedicated to the Sage Marichi III
Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.
Legs Up the Wall Pose
There's a general consensus among modern yogis that Viparita Karani or Legs Up the Wall Pose may have the power to cure whatever ails you.
Pyramid Pose | Intense Side Stretch Pose
Parsvottanasana encourages balance, body awareness, and inspires confidence.
This Yin Yoga Practice Encourages You to Create Space—In Your Body and Mind
Sometimes you need to clear out what you no longer need to let in everything that you want.
Why You Should Laugh, Sigh, Yell, & Even Sob During Your At-Home Yoga Practice
Feel free to let it all out.
5 Poses to Cultivate Gratitude for Your Practice—No Matter What It Looks Like
When was the last time you gave thanks for your ability to move through your yoga practice?
Traveling? Take This Prop-Free Yin Yoga Practice With You
No props, no problem! All you need for this calming Yin Yoga sequence is yourself and a desire to come to your practice.
These Yoga Poses Will Relieve Even the Worst Bloating
A practice to get rid of (super) annoying discomfort.
Handstand
Adho Mukha Vrksasana boosts energy and confidence, and can literally give you a new perspective on life.
Warrior 3 Pose
A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.
Supported Headstand
Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.
Downward-Facing Dog Pose
One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.
Easy Pose
Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.
Four-Limbed Staff Pose | Chaturanga Dandasana
Chaturanga Dandasana is not merely a push-up. This pivotal yoga pose is instrumental—so it's important to practice it properly.
Extended Triangle Pose
Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.
These 7 Yoga Poses Will Help You Relax (Even If You’re Really, Really Stressed)
If you're notoriously bad at relaxing, these calming poses will help you release *everything.*
Bridge Pose
Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.
Chair Pose
Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.
Got Wrist Pain? Here’s How to Modify Sun Salutation A
No more awkwardly waiting in Child's Pose while everyone else in class makes their way through warmups.
Standing Forward Bend
Uttanasana will wake up your hamstrings and soothe your mind.
These Practices Will Allow You to (Finally!) Let Go of Stress & Anxiety
Release your tension and relax with these grounding practices.
Start Your Day With This Grounding Yoga Flow
In this 13-minute practice, you'll connect with your breath—and open your upper body.
Infuse Your Body With Energy In This Breath-Focused Flow
Your body will thank you.
Can’t Relax? This Yoga Practice Is For You
Here come the deep sighs.
This 16-Minute Practice Will Release All Your Stress and Anxiety
Goodbye, stress. Hello, peace.
Extended Side Angle Pose
Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.