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Poses for posture

Poses that work the muscles holding you upright — the upper back, the spinal erectors and the deep abdominals.

What this page is, and is not

  • This is a filter over the pose library. A pose appears here because of the muscles it works or the position it holds — nothing more.
  • It is not a treatment, a protocol or a therapy for anything, and nothing on it should be read as one.
  • If you have pain, an injury, or a diagnosed condition, the right next step is a doctor or physiotherapist who can examine you — not a page that has never met you.

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.

171 poses that work the posture and upright sitting

Sorted from the most accessible upwards. Each page lists its own cautions.

Bridge Pose● Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds Cobra Pose● ഭുജംഗാസനം Beginner · backbends · 15–30 seconds, 2–3 rounds Corpse Pose● Śavāsana Beginner · restorative · 5–15 minutes Downward-Facing Dog Pose● Adho Mukha Śvānāsana തുടക്കക്കാർ · ഇൻവേർഷനുകൾ · 45–90 സെക്കൻഡ് Extended Triangle Pose● Trikoṇāsana Beginner · standing · 30–60 seconds Mountain Pose● Tāḍāsana Beginner · standing · 30–60 seconds Seated Forward Bend● Paścimottānāsana Beginner · forward bends · 1–3 minutes Tree Pose● Vṛkṣāsana Beginner · balance · 20–45 seconds each side Auspicious Pose Svastikāsana Beginner · seated · 1–4 minutes Bharadvaja's Twist I Bharadvājāsana I ബിഗിനർ · ട്വിസ്റ്റുകൾ · ഓരോ വശത്തും 30–60 സെക്കൻഡ് Bound Angle Forward Fold Uttāna Baddha Koṇāsana Beginner · forward bends · 1–3 minutes Bound Angle Pose Baddha Koṇāsana Beginner · seated · 1–3 minutes Cat Pose Mārjaryāsana Beginner · backbends · 8–12 rounds with Cow Chair Pose Utkaṭāsana Beginner · standing · 30–60 seconds Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat Crocodile Pose Makarāsana Beginner · restorative · 3–8 minutes Cross-Legged Forward Fold Adho Mukha Sukhāsana Beginner · forward bends · 1–2 minutes each side Dolphin Plank Pose Makara Adho Mukha Śvānāsana Beginner · balance · 20–45 seconds Downward-Facing Hero Pose Adho Mukha Vīrāsana Beginner · forward bends · 1–3 minutes Easy Bow Pose Sarala Dhanurāsana ബിഗിനർ · ബാക്ക്ബെൻഡുകൾ · 15–30 സെക്കൻഡ്, 2 റൗണ്ട് Easy Pose Sukhāsana Beginner · seated · 1–5 minutes Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held Equestrian Pose Aśva Sañcālanāsana Beginner · standing · 30–60 seconds Extended Puppy Pose Uttāna Śiśosana തുടക്കക്കാർ · ഇൻവേർഷനുകൾ · 60–120 സെക്കൻഡ് Five-Pointed Star Pose Utthita Tāḍāsana Beginner · standing · 30–60 seconds Garland Pose Mālāsana Beginner · seated · 45–90 seconds Gracious Pose Bhadrāsana Beginner · seated · 1–3 minutes Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds Half Frog Pose Ardha Maṇḍūkāsana Beginner · seated · 20–40 seconds each side Half Locust Pose Ardha Śalabhāsana Beginner · backbends · 10–15 seconds each side, 2–3 rounds Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side Half Standing Forward Bend Ardha Uttānāsana Beginner · forward bends · 15–30 seconds Hare Pose Śaśāṅkāsana Beginner · restorative · 2–5 minutes Head-to-Knee Pose Jānu Śīrṣāsana Beginner · forward bends · 1–2 minutes each side Hero Pose Vīrāsana Beginner · seated · 1–4 minutes Kneeling Rest Pose Praṇāmāsana Beginner · restorative · 2–5 minutes Legs-Up-the-Wall Pose Viparīta Karaṇī Beginner · inversions · 5–10 minutes Lion Pose Siṃhāsana Beginner · seated · 4–6 rounds Locust Pose Śalabhāsana ബിഗിനർ · ബാക്ക്ബെൻഡുകൾ · 10–20 സെക്കൻഡ്, 3 റൗണ്ട് Low Lunge Añjaneyāsana Beginner · standing · 30–60 seconds Melting Heart Pose Anāhatāsana തുടക്കക്കാർ · പിന്നിലേക്കുള്ള വളവുകൾ · 1–2 മിനിറ്റ് Plank Pose Phalakāsana Beginner · balance · 20–45 seconds Prayer Pose Prārthanāsana Beginner · standing · 3–5 breaths Raised Arms Pose ഹസ്ത ഉത്താനാസനം Beginner · backbends · 2–3 breaths Reclining Hand-to-Big-Toe Pose Supta Pādāṅguṣṭhāsana Beginner · restorative · 1–3 minutes each side Relaxed Staff Pose Śithila Daṇḍāsana Beginner · restorative · 5–15 minutes Reverse Tabletop Pose Ardha Pūrvottānāsana ബിഗിനർ · ബാക്ക്ബെൻഡുകൾ · 20–30 സെക്കൻഡ്, 2 റൗണ്ട് Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side Seated Mountain Pose Parvatāsana Beginner · seated · 30–60 seconds Simple Seated Twist Vakrāsana ബിഗിനർ · ട്വിസ്റ്റുകൾ · ഓരോ വശത്തും 30–60 സെക്കൻഡ് Snake Pose Sarpāsana ബിഗിനർ · ബാക്ക്ബെൻഡുകൾ · 10–20 സെക്കൻഡ്, 3 റൗണ്ട് സ്ഫിൻക്സ് പോസ് Sālamba Bhujaṅgāsana തുടക്കക്കാർ · പിന്നിലേക്കുള്ള വളവുകൾ · 1–3 മിനിറ്റ് Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds Standing Forward Bend Uttānāsana Beginner · forward bends · 45–90 seconds Standing Spinal Twist Kaṭicakrāsana Beginner · twists · 6–10 rounds each side Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side Supine Spinal Twist Supta Matsyendrāsana ബിഗിനർ · ട്വിസ്റ്റുകൾ · ഓരോ വശത്തും 60–120 സെക്കൻഡ് Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes Supported Seated Forward Bend Sālamba Paścimottānāsana Beginner · forward bends · 3–5 minutes Swaying Palm Tree Pose Tiryaka Tāḍāsana Beginner · standing · 5–8 slow rounds each side Thread the Needle Pose Parivṛtta Bālāsana ബിഗിനർ · ട്വിസ്റ്റുകൾ · ഓരോ വശത്തും 60–90 സെക്കൻഡ് Thunderbolt Pose Vajrāsana Beginner · seated · 1–5 minutes Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side Upward Salute Ūrdhva Hastāsana Beginner · standing · 30–60 seconds Warrior I Vīrabhadrāsana I Beginner · standing · 30–60 seconds Wide-Angle Seated Pose Upaviṣṭha Koṇāsana Beginner · seated · 1–2 minutes Wide-Legged Standing Forward Bend Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side Accomplished Pose Siddhāsana Intermediate · seated · 2–5 minutes Archer Pose Ākarṇa Dhanurāsana Intermediate · seated · 20–40 seconds each side Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side Big Toe Pose Pādāṅguṣṭhāsana Intermediate · forward bends · 45–90 seconds Boat Pose Nāvāsana Intermediate · seated · 20–40 seconds Bow Pose Dhanurāsana Intermediate · backbends · 15–25 seconds, 2–3 rounds Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds Cow Face Pose Gomukhāsana Intermediate · seated · 45–90 seconds each side Dolphin Pose Ardha Piñcha Mayūrāsana ഇന്റർമീഡിയറ്റ് · ഇൻവേർഷനുകൾ · 30–60 സെക്കൻഡ് Eagle Pose Garuḍāsana Intermediate · balance · 20–45 seconds each side Fire Log Pose Agnistambhāsana Intermediate · seated · 1–2 minutes each side Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds Frog Pose Maṇḍūkāsana Intermediate · seated · 20–40 seconds Half Boat Pose Ardha Nāvāsana Intermediate · seated · 15–30 seconds Half Bow Pose Ardha Dhanurāsana ഇടത്തരം · പിന്നിലേക്കുള്ള വളവുകൾ · ഓരോ വശത്തും 15–20 സെക്കൻഡ് Half Frog Pose Ardha Bhekāsana ഇടത്തരം · പിന്നിലേക്കുള്ള വളവുകൾ · ഓരോ വശത്തും 20–30 സെക്കൻഡ് Half Lord of the Fishes Pose Ardha Matsyendrāsana Intermediate · twists · 30–60 seconds each side Half Lotus Pose Ardha Padmāsana Intermediate · seated · 1–3 minutes each side Hand Under Foot Pose Pādahastāsana Intermediate · forward bends · 45–90 seconds Headstand Preparation Śīrṣāsana (Prārambhika) ഇന്റർമീഡിയറ്റ് · ഇൻവേർഷനുകൾ · 20–45 സെക്കൻഡ് Heron Pose Krauñcāsana Intermediate · forward bends · 30–60 seconds each side High Crescent Lunge Utthita Aśva Sañcālanāsana Intermediate · standing · 30–60 seconds Intense Side Stretch Pose Pārśvottānāsana Intermediate · forward bends · 45–90 seconds Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side One-Legged Bridge Pose Eka Pāda Setu Bandhāsana ഇടത്തരം · പിന്നിലേക്കുള്ള വളവുകൾ · ഓരോ വശത്തും 15–20 സെക്കൻഡ് One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana ഇടത്തരം · പിന്നിലേക്കുള്ള വളവുകൾ · ഓരോ വശത്തും 30–60 സെക്കൻഡ് Pigeon Pose Eka Pāda Kapotāsana Intermediate · seated · 1–2 minutes each side Plough Pose Halāsana ഇന്റർമീഡിയറ്റ് · ഇൻവേർഷനുകൾ · 45–90 സെക്കൻഡ് Rabbit Pose Śaśāṅgāsana Intermediate · forward bends · 15–30 seconds Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side Revolved Chair Pose Parivṛtta Utkaṭāsana Intermediate · twists · 30–60 seconds each side Revolved Low Lunge Parivṛtta Añjaneyāsana Intermediate · twists · 30–60 seconds each side Revolved Triangle Pose Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana Intermediate · twists · 30–60 seconds each side Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana Intermediate · twists · 30–60 seconds each side Seated Wide-Legged Forward Fold Upaviṣṭha Koṇāsana A Intermediate · forward bends · 1–3 minutes Side Bow Pose Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side Side Lunge Skandāsana Intermediate · standing · 30–60 seconds Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side Standing Straddle Samakoṇāsana Intermediate · standing · 30–60 seconds Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes Three-Limbed Forward Bend Triaṅga Mukhaikapāda Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds Upward-Facing Dog Ūrdhva Mukha Śvānāsana Intermediate · backbends · 15–30 seconds Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side Wide-Legged Plough Pose Supta Koṇāsana ഇന്റർമീഡിയറ്റ് · ഇൻവേർഷനുകൾ · 30–60 സെക്കൻഡ് Wild Thing Camatkārāsana ഇടത്തരം · പിന്നിലേക്കുള്ള വളവുകൾ · ഓരോ വശത്തും 10–20 സെക്കൻഡ് Yogic Seal Pose Yogamudrāsana Intermediate · seated · 30–60 seconds Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds Bound Lotus Pose Baddha Padmāsana Advanced · seated · 20–45 seconds each side Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds Cowherd Pose Gorakṣāsana Advanced · seated · 15–30 seconds Ear Pressure Pose Karṇapīḍāsana Advanced · inversions · 20–45 seconds Foot Behind the Head Pose Eka Pāda Śīrṣāsana Advanced · seated · 15–30 seconds each side Forearm Stand Piñcha Mayūrāsana Advanced · inversions · 15–45 seconds Frog Pose Bhekāsana Advanced · backbends · 10–20 seconds Front Splits Hanumānāsana Advanced · seated · 30–60 seconds each side Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side Gheranda's Pose Gheraṇḍāsana Advanced · backbends · 15–20 seconds each side Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side Half Lord of the Fishes Pose II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side Handstand Adho Mukha Vṛkṣāsana Advanced · inversions · 10–40 seconds Inverted Locust Pose Viparīta Śalabhāsana Advanced · backbends · 5–10 seconds Inverted Staff Pose Viparīta Daṇḍāsana Advanced · backbends · 20–40 seconds King Pigeon Pose Rājakapotāsana Advanced · backbends · 5–10 seconds Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds Lord of the Dance Pose Naṭarājāsana അഡ്വാൻസ്ഡ് · ബാലൻസ് · 5–15 സെക്കൻഡ് Lotus Pose Padmāsana Advanced · seated · 1–3 minutes each side Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side Noose Pose Pāśāsana Advanced · twists · 20–40 seconds each side One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana Advanced · backbends · 5–10 seconds each side One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana Advanced · backbends · 5–10 seconds each side Peacock Pose Mayūrāsana Advanced · balance · 3–8 breaths Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side Revolved Side Angle Pose Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side Scorpion Pose Vṛścikāsana Advanced · inversions · 10–20 seconds Side Shoulderstand Pārśva Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side Sleeping Tortoise Pose Supta Kūrmāsana Advanced · forward bends · 20–45 seconds Supported Headstand Sālamba Śīrṣāsana Advanced · inversions · 30 seconds to 3 minutes, built up over months Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually Tortoise Pose Kūrmāsana Advanced · forward bends · 30–60 seconds Tripod Headstand Sālamba Śīrṣāsana II Advanced · inversions · 20–60 seconds Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds Unsupported Headstand Nirālamba Śīrṣāsana Advanced · inversions · 15–45 seconds Unsupported Shoulderstand Nirālamba Sarvāṅgāsana Advanced · inversions · 10–30 seconds Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds Upward Lotus in Shoulderstand Ūrdhva Padmāsana Advanced · inversions · 15–30 seconds Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds

Asked before class

Which yoga poses work the posture and upright sitting?

171 poses on this site do, 74 of them at beginner level. They are listed below, sorted from the most accessible upwards. Note what this page is: a filter over the library by the muscles a pose works, not a treatment plan.

Can yoga fix a problem here?

That is the wrong question for a web page to answer. Pain and injury have causes that need a person, not a list — a doctor or physiotherapist who can examine you. What this page can honestly offer is a set of poses that move the area in question, which is a reasonable thing to do for general wellbeing and a bad substitute for a diagnosis.

How often should I practise these?

Range and strength both respond to frequency far more than to duration. Three short sessions across a week move more than one long one, and ten minutes daily beats an hour on Sunday by a wide margin. Start with the beginner poses in the list and add the harder ones only when the easy ones have become uninteresting.

Other ways to browse

Desk work — neck, shoulders and hips 140Hips 181Hamstrings 54The back and spine 175Neck and shoulders 166Core and trunk 141Balance and steadiness 40Wrists and forearms 35Winding down 25

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.

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പ്രസിദ്ധീകരിച്ചത്

Amit Sharma

ഓക്ക്‌ലൻഡിലെ റിയൽ എസ്റ്റേറ്റ് ഏജന്റും മാർക്കറ്ററും. സൗജന്യമായ, സ്രോതസ്സ് വ്യക്തമാക്കിയ ഡാറ്റാ ടൂളുകൾ നിർമ്മിക്കുന്നു.

ഈ പ്രവർത്തനം പിന്തുടരുക