Master Asana Alignment,
Rooted in Anatomy.
A yoga pose reference library: step-by-step alignment cues, benefits, contraindications, and variations for 20+ essential asanas, organized by family.
Sanskrit Roots & Pronunciation
True linguistic origins from classical Hatha Yoga Pradipika and B.K.S. Iyengar lineage.
Joint Neutral Alignment
External pelvic rotation, thoracic expansion, and wrist protection cues for longevity on the mat.
Prop & Block Modifications
Cork block and strap variations that bring the floor up to maintain spinal integrity.
YogaAtlas Profiles
Mountain Pose (Tadasana)
The standing blueprint every other pose references — alignment at its simplest and hardest.
Downward Facing Dog (Adho Mukha Svanasana)
The iconic full-body stretch — hamstrings, shoulders, and spine in one inverted V.
Warrior I (Virabhadrasana I)
The lunge with uplift — hip flexor stretch, leg strength, and a backbend undertone in one shape.
Warrior II (Virabhadrasana II)
The lateral power stance — leg endurance, hip opening, and shoulder stamina in one long hold.
Triangle Pose (Trikonasana)
The lateral stretch — hamstrings, side waist, and a neck challenge worth learning gently.
Tree Pose (Vrksasana)
The balance teacher — single-leg focus, hip opening, and the first pose where wobbles are the lesson.
Chair Pose (Utkatasana)
The isometric burner — legs, core, and the honesty of holding still against gravity.
Standing Forward Fold (Uttanasana)
The honest hamstring test — gravity-assisted folding with the release of the head below the heart.
High Lunge (Utthita Ashwa Sanchalanasana)
Warrior I with training wheels — the balanced lunge that builds the strength before the heel drops.
Garland Pose (Malasana)
The deep squat — ankle mobility, hip opening, and the position humans evolved to rest in.
Cobra Pose (Bhujangasana)
The gentle backbend — chest opening and spinal extension powered by the back, not the arms.
Upward Facing Dog (Urdhva Mukha Svanasana)
The deeper dog backbend — arms straight, legs hovering, and the chest pushed proudly forward.
Bridge Pose (Setu Bandha Sarvangasana)
The accessible backbend — glute-powered hip extension that opens the chest and calms the mind.
Camel Pose (Ustrasana)
The full front-body opener — deep chest stretch with the sternum-lift that protects the low back.
Bow Pose (Dhanurasana)
The symmetric backbend — hands catch ankles, and the body becomes the bow.
Locust Pose (Salabhasana)
The back-strengthener — everything lifts, nothing touches, and the back muscles finally get their workout.
Wheel Pose (Urdhva Dhanurasana)
The full backbend — the deep arch that opens everything the desk closed.
Sphinx Pose
The resting backbend — forearms down, chest lifted, and the gentlest entry into spinal extension.
Child's Pose (Balasana)
The rest pose — knees wide, torso folded, and the nervous system exhale every practice needs.
Seated Forward Fold (Paschimottanasana)
The seated hamstring fold — patience practiced in stillness, with the knees bending freely.
Butterfly Pose (Baddha Konasana)
The hip opener — soles together, knees dropping, and the adductor stretch that desk chairs never offer.
Pigeon Pose (Eka Pada Rajakapotasana)
The hip-opener icon — deep external rotation for the front leg and a quad stretch for the back.
Seated Spinal Twist (Ardha Matsyendrasana)
The wringing twist — spinal rotation that hydrates the discs and settles the nervous system.
Cat-Cow (Marjaryasana–Bitilasana)
The spinal wave — flexion and extension on breath, the warm-up every spine deserves daily.
Low Lunge (Anjaneyasana)
The hip flexor hero — the back-knee-down lunge that undoes hours of sitting.
Head-to-Knee Pose (Janu Sirsasana)
The asymmetric fold — one hamstring at a time, with a gentle twist and rotation in the mix.
Supine Twist (Supta Matsyendrasana)
The lying twist — gravity does the rotating, the back releases, and the day unwinds.
Legs Up the Wall (Viparita Karani)
The restorative inversion — legs vertical, everything supported, and the circulation reset everyone can do.
Supported Shoulder Stand (Salamba Sarvangasana)
The classic inversion — the neck-supported lift with the blanket setup that makes it safe.
Plow Pose (Halasana)
The deep inversion — legs over the head, with the neck-safety rules stated plainly.
Headstand (Sirsasana)
The king of asanas — the forearm-supported balance with the progression that respects the neck.
Supported Fish Pose
The passive chest opener — a block under the back doing the work the day undid.
Corpse Pose (Savasana)
The final rest — complete stillness with complete awareness, the pose every practice ends with.
Field Research & Methods
How to start a home yoga practice (that actually continues)
The 15-minute framework, the mat placement trick, and why consistency beats duration.
Reading contraindications without becoming afraid of yoga
The difference between caution and avoidance, and how to work with injuries intelligently.