For Each Pose

• Perform 4 sets of 30 seconds per pose (approximately 10 deep breaths each set).
• Focus on maintaining alignment—lengthen through every limb, keep hips square, and engage the core.

Apply a Technique

To maximize each pose hold, integrate breath with muscle contraction and relaxation.

1. Once you find correct form, inhale and contract all muscles in the target area.
2. Exhale, relax those muscles, and gently sink deeper into the pose.
3. Inhale, come slightly out of the stretch—lengthen the necessary muscles and contract again.
4. Exhale, relax and ease further into the hold.
5. Repeat this cycle until you’ve completed 10 breaths.

The main focus is on breathing deeply; the next focus is on maintaining precise form. Proper form might involve:

• Elongating every limb
• Squaring or rotating the hips as needed
• Twisting or aligning arms and legs according to the pose

When you squeeze or contract the muscles correctly, you build muscle memory so that—even without gravity’s help—you’ll remember how to activate and hold the correct alignment.

Studying the ideal shape (via images or videos) and then watching yourself will reveal small adjustments you need to make. Consider working with a coach for additional feedback.

Share your pose names

The pose guide is a place where we can all contribute our unique pose names and display them in the photo caption.

These photos are fed from Pinterest boards. To add your pose name simply visit the Pinterest board and add a comment to the pose you'd like to add a name to.