YogaFold

Stand evenly on both feet with your pelvis, chest and head stacked upright. Let your arms rest by your sides without pushing the knees back.

From Mountain Pose, reach both arms overhead with palms facing each other or together. Lengthen your whole torso without pushing the front ribs forward.

Hinge at the hips to fold your torso toward your legs. Rest your hands on the floor or shins. Bend your knees if your back rounds strongly, bringing your abdomen closer to your thighs.

From a standing forward fold, reach your chest forward and lift your torso halfway. Support your hands on your shins, blocks or the floor, and lengthen from your head to your hips.

With feet about hip width apart, fold forward and hook your index and middle fingers around your big toes. Lengthen before folding, moving from your hips rather than pulling hard with your hands.

Fold forward and slide your hands under your feet with palms facing up and toes near your wrists. Bend your knees as needed to reduce pressure on your wrists.

Take a wide stance and turn your front foot out. Reach your torso toward that leg and tilt sideways, resting the lower hand on a shin or block and reaching the other arm upward. Keep both legs extended.

With feet staggered front to back, fold toward the front leg and place the opposite hand on the floor or a block. Stabilize your pelvis, rotate your chest and reach the other arm upward.

Take a wide stance and bend the front knee. Rest the front elbow on the thigh or the front hand on the floor. Extend the other arm alongside your ear to create a long diagonal from your back foot to your fingertips.

From a lunge, bring the opposite arm outside the front knee and rotate your torso. Support the lower hand on the floor or a block and reach the upper arm. A preparation with the back knee down is also available.

Step one foot forward, bend the front knee and extend the back leg. Keep the back heel grounded, turn your torso forward and lift both arms overhead.

Stand with feet wide, bend your front knee and open your pelvis and chest sideways. Extend both arms at shoulder height and look beyond the front hand, keeping your front knee aligned with your toes.

Balance on one leg, tip your torso forward and lift the other leg behind you. Lengthen your raised leg and torso toward a horizontal line, with arms forward, sideways or alongside the body.

With feet staggered and legs extended, face your pelvis forward and fold over the front leg. Support your hands on the floor or blocks, prioritizing the hip hinge over depth.

Stand with feet wide and hinge at the hips to fold between your legs. Support your hands on the floor and lower your head while distributing weight across both soles.

Balance on one foot, hold the other big toe and extend that leg forward. Keep your chest lifted. Bend the raised knee or use a strap around the foot if needed.

Balance on one leg and the hand on the same side while lifting the other leg behind you. Open your pelvis and chest sideways and reach the upper arm upward. A block can support the lower hand.

Balance on one leg with the other extended behind you and your torso nearly horizontal. Place the hand opposite your standing leg on the floor, then rotate your chest and lift the other arm.

Balance on one leg with the other sole against your inner thigh or calf. Avoid pressure directly on the knee joint. Bring your hands together at your chest or reach overhead.

With knees slightly bent, cross one leg over the other and wrap your arms in front of you. Lower your pelvis back and keep your center over the standing foot.

Bend your knees and hips, lower your pelvis back and reach your arms upward as though sitting in an imaginary chair. Support yourself through your whole feet without overarching your lower back.

Stand with feet wide and toes turned out, then bend both knees and lower your pelvis. Keep the knees aligned with the toes. Reach your arms up or bend your elbows out to the sides.

Balance on one leg, bend the other knee and hold the foot or ankle behind you. Press the foot back and up, open your chest and reach your free arm forward in this balancing backbend.

Step one foot forward and lower the back knee and shin. Allow the pelvis forward while lifting your torso. Rest your hands on the front thigh or reach both arms overhead.

Place one foot between your hands and extend the opposite leg behind you in a lunge. Open your chest forward. Variations keep the back knee down or lifted.

Squat with feet wider than hip width. Bring your palms together at your chest and rest your elbows lightly inside the knees. Place support under your heels if they lift.

Kneel on one knee and extend the other leg sideways. Lean toward the extended leg and reach the opposite arm overhead to lengthen the side of your torso.

This advanced balance stands on one leg while the other is placed behind the head. Lift the chest and bring the hands together. It requires sufficient hip mobility without forcing the leg against the neck.

Wrap an arm beneath one leg and bind your hands behind your back, then rise onto the other leg. Extend the bound leg sideways and upward while keeping your torso upright. Keeping that knee bent is a preparation.

Sit with both legs forward and toes drawn toward you. Rest your hands lightly beside your hips and lengthen your back. Sit on support if your pelvis rolls backward.

Sit with your shins comfortably crossed and your hands on your knees or thighs. Ground both sitting bones and lengthen your spine in this basic seated posture.

Kneel with the tops of your feet on the floor and lower your hips onto your heels. Keep your torso upright and adjust the height with blankets if your knees or ankles are uncomfortable.

Kneel with your feet beside your hips and sit between them. Unlike Thunderbolt Pose, the hips sit between rather than on the heels. Use a block if the floor is too far away.

Sit with the top of one foot on the opposite thigh and the other leg comfortably folded. The knees may be at different heights. Rotate from the hip rather than pulling the foot and twisting the knee.

Sit with each foot on the opposite thigh. This posture requires sufficient hip rotation. Do not push the knees down or pull the ankles to create the shape.

Sit with the soles of your feet together and knees opening sideways. Hold your feet and lengthen your back. Support beneath the thighs if the knees remain high.

Sit with your legs wide and your knees and toes facing upward. Hinge forward from your pelvis without forcing your back to round in an attempt to reach the floor.

Extend one leg and bend the other knee sideways, placing that sole against the inner extended leg. Turn your torso toward the extended leg, lengthen and fold forward.

Sit with both legs forward and hinge at the hips to fold toward your legs. Hold your feet, shins or a strap. Bend your knees if needed to keep length in your back.

Extend one leg and bend the other knee so that the foot rests beside the hip on the same side. Support both sides of the pelvis as evenly as possible and fold over the extended leg.

Sit with one leg folded back and extend the other leg upward while keeping the chest lifted.

Stack the knees and bring the hands together behind the back, using a strap if needed.

Sit with both legs folded to one side and rotate the chest while keeping the spine long.

Turn toward an upright knee while keeping the pelvis grounded and the spine tall.

Fold forward beside one bent knee, with an optional bind around the shin.

Rotate toward a bent knee while the other leg extends along the floor.

Side-bend toward an extended leg and rotate the chest upward.

Fold forward between wide legs with the arms passing beneath the thighs.

Stack the shins while sitting upright, supporting any gap beneath the knees.

Hold both feet and draw one bent leg toward the ear while the other extends forward.

Extend a raised leg beside the shoulder while opening the chest into a side bend.

Lift the chest from a prone position while the pelvis and tops of the feet stay grounded.

Support the chest on the forearms in a gentle prone backbend.

Lift the chest and legs from the floor while reaching long through the body.

Hold the ankles and press the feet backward to lift the chest and thighs.

Support the chest on one forearm and bring the opposite heel toward the hip.

Hold both feet in a prone backbend, bringing the heels toward the sides of the hips.

Lift the chest into a kneeling backbend while keeping the pelvis above the knees.

Lift the chest with forearm support and let the head tilt back without bearing weight on the neck.

Press through the feet to lift the pelvis and support the chest on the shoulders and arms.

Press through both hands and feet to lift the chest and pelvis into a deep backbend.

Support a deep backbend on the forearms and feet, with the hands clasped behind the head and legs extended.

From kneeling, arch deeply backward toward the feet or floor.

Fold the front leg, extend the back leg, then bend the back knee for an overhead foot hold.

Add a deep backbend and overhead back-foot hold to a low lunge.

Support the body on one hand and both feet while opening the pelvis and chest upward.

Support the body on the hands and toes in a long line from head to heels.

Balance sideways on one hand and the outer edge of the foot, lifting the pelvis.

Lower from Plank with elbows close to the body and the torso and legs aligned.

Lift the feet with knees supported high on the upper arms, extending the elbows into Crane.

Balance with bent elbows and knees on the upper arms, lifting the feet from a squat.

Twist the torso, support the outer thigh on the upper arm, and lift both feet with the knees together.

Cross the ankles with one thigh high on the upper arm, then extend both legs sideways in an arm balance.

Twist one thigh onto the opposite upper arm and extend the legs in opposite directions while balancing on the hands.

Support the front thigh on the same-side upper arm and extend the other leg backward in an arm balance.

Support the thighs on the upper arms and cross the ankles in front while lifting both feet.

Support the thighs on the upper arms and extend both legs forward and upward in a hand balance.

Balance the body nearly horizontally on bent elbows placed against the abdomen.

Balance upside down on the forearms while keeping the head clear of the floor.

Support the body upside down on both hands with the pelvis and legs above the shoulders.

Press through the hands to lift the pelvis and folded legs in a compact arm balance.

Lift the pelvis and Lotus-folded legs by pressing through the hands beside the hips.

Pass the arms through Lotus-folded legs and press the hands down to lift the body.

Balance upside down using the forearms and head as a base, with the hands clasped behind the head.

Use the crown and both palms in a triangular base for a tripod-style headstand.

Lift the pelvis and legs with the back supported by the hands, balancing on the shoulders and upper arms.

Lift the pelvis and bring the legs overhead, supporting the toes on the floor or a chair.

From Plow, bend both knees beside the head in a deep inverted forward fold.

Place the pelvis and legs above the torso in an active supported inversion or a restful wall-supported variation.

Combine an inversion with the legs folded into Lotus; the photograph shows the headstand variation.

Lie on the back with the arms and legs comfortably apart and release the body's effort.

Recline with the soles together and knees open, supporting the weight of the thighs.

Recline from Hero with the feet beside the hips and the torso supported as needed.

Lie on the back and hold one raised foot with the same-side hand while the other leg extends on the floor.

Lie on the back, open bent knees beside the torso, and hold the feet or ankles with the soles facing up.

Gently draw the knees toward the chest while the head and shoulders rest on the floor.

Lower one or both bent knees across the body while reclining with the arms open.

Balance on one side with the head supported by the lower arm and the upper leg extended upward.

Recline and hold one or both knees toward the abdomen; the shape often overlaps with Apanasana.

Rest face down with the legs apart and forehead supported on folded hands or forearms.

From kneeling, send the hips toward the heels and fold forward with the forehead supported.

Round the back upward from all fours while gently tucking the pelvis.

From all fours, tilt the pelvis and open the chest forward in a gentle backbend.

Extend one arm forward and the opposite leg back from all fours while keeping the torso steady.

Walk the hands forward from all fours while keeping the hips near knee height and lowering the chest.

Press through the hands and feet to lift the hips into an inverted V, allowing bent knees.

Lift the hips with support on the forearms, keeping the head clear of the floor.

Support a long body line on the forearms and toes in a forearm plank.

Lower the chest and chin from knees-down support, leaving the hips relatively high.

Balance behind the sitting bones with the torso lifted and legs reaching forward in a V shape.

Hold the upper back and legs low above the floor in a lowered Boat variation.

Press through the hands behind the hips and the feet to lift the pelvis into a long reverse plank.

Lift the pelvis from sitting with bent knees to form a reverse tabletop.

Support the body on the palms and tops of the feet with the chest and thighs lifted.

Extend one leg forward and the other backward in a supported front split.

Extend both legs sideways and lower the pelvis within a controlled middle split.

Support a raised leg on the upper arm and hold the foot overhead in a side-opening balance.

Combine a leg-behind-head position with a side arm balance and the free arm reaching upward.

Use the hands, arms, and shoulders to support a deep inverted backbend with the legs overhead.

From forearm balance, bend the knees and open the chest to bring the feet toward the head.

Lie on the back with both legs folded behind the head and ankles crossed.

Sit upright with one leg behind the head and the other extended forward.

Balance seated with both legs behind the head and ankles crossed.

Thread the arms through Lotus-folded legs and balance on the pelvis with the body rounded.

Fold one leg deeply to place the foot near the same-side armpit in an advanced seated shape.

Twist from a knees-together squat and wrap the arms around the knees for an optional bind.

From kneeling or a comfortable seat, open the mouth and gently extend the tongue while exhaling.

Fold forward from kneeling with the hips toward the heels and arms reaching forward.

Reach the arms overhead from a stable seat and lengthen both sides of the torso.

Raise one arm beside the ear and side-bend while standing with a steady pelvis.

Rotate the torso and arms gently from standing with soft knees.

Widen the knees from all fours and shift the pelvis back with hand or forearm support.

Relax the shoulders and smile widely. That is all it takes to complete this pose.