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Poses by what they work

Ten filters over the library, built from the muscles each pose works. Filters, not treatments — every one of these pages says so at the top.

Posture and upright sitting171 poses · Poses that work the muscles holding you upright — the upper back, the spinal ere…Desk work — neck, shoulders and hips140 poses · A long day in a chair shortens the hip flexors and rounds the upper back. These …Hips181 poses · Poses that take the hip joint through flexion, external rotation, abduction or e…Hamstrings54 poses · Every pose on this site whose primary work is at the back of the thigh.…The back and spine175 poses · Poses that move the spine through its four directions — extension, flexion, rota…Neck and shoulders166 poses · Poses that move the shoulder girdle — overhead, behind the back, or across the b…Core and trunk141 poses · Poses whose main work is in the abdominal wall, the obliques or the deep trunk m…Balance and steadiness40 poses · Poses held on one foot, two hands or the forearms, where staying up is the work.…Wrists and forearms35 poses · Poses that put weight through the hands. Useful to know as a group — both for bu…Winding down25 poses · Long, supported, low-effort holds. Nothing here needs strength, range or a warm-…

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written and what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

SOURCE·Published asana references·asana names, alignment and cautions as taught·REVIEWED JUL 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram Geeta Patel @geetapatelnz Instagram Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

MoveLab

The gym-equipment counterpart to the same movement pattern.

DATA · JUL 2026 GymFinder

Gyms in 200+ Indian cities with researched fee ranges and no paid placement.

DATA · JUL 2026 SehatCheck

The same numbers read against the Asian-Indian cutoffs instead of the Western bands.

DATA · JUL 2026 DietPlanIndia

A day-by-day plan that totals its own numbers instead of asking you to.

DATA · JUL 2026 ThaliFacts

Indian food counted per roti and per katori, not per anonymous 100 grams.

DATA · JUL 2026 RunIndia

The pace maths behind a finish time you can actually hold.

DATA · JUL 2026 FuelFacts

The same foods, counted going in — 1,799 of them, straight from the USDA tables.

DATA · JUL 2026 amit.marketing

Who builds these, and why every figure on them is sourced and dated.

THE STUDIO

See all 10 sites in this family, with what each one answers

Published by

Amit Sharma

Auckland real-estate agent and marketer. Builds free, sourced data tools.

Follow the work