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. Energy figures derive from the 2024 Adult Compendium of Physical Activities. 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.