Free Online Yoga Poses - Yoga Asanas

Free Online Yoga Poses - Yoga Asanas

Yoga Pose

Sanskrit Name: Baddha Ardha Matsyendrasana
Level: Intermediate
Time: 3 mins 30 secs

Bound Half Lord of the Fishes Pose

Baddha means bound; ardha is half, matsya is fish and indra is ruler. This deep twist with a bind is a fantastic stretch for the spine, hips, legs and shoulders. Ensure that your pelvis acts as an anchor so that your spine can lift and lengthen to its fullest capacity. Breathe deeply and avoid stiffening the body.

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Yoga Pose

Level: Beginner
Time: 4 mins 0 secs

Calf Stretch - Standing

This video shows how to effectively stretch the calf muscle, as well as change the angle to stretch the outer and inner fibers of the calf muscle.

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Yoga Pose

Level: Beginner
Time: 1 mins 1 secs

Child's Double Pec Stretch

There is not better way to open the chest and front of the shoulders. This pose is possible for students of any level and is a very effective stretch for the pecs and biceps Place very little weight on your head, keeping most of the weight on your knees.

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Yoga Pose

Sanskrit Name: Gomukhasana
Level: Beginner
Time: 4 mins 0 secs

Cow Face Pose

Go means cow; mukha is face. This posture is a fairly deep stretch for the hips, legs and shoulders. Move into it slowly and ensure that you are able to breathe deeply in the final pose.

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Yoga Pose

Sanskrit Name: Parivrtta Sukhasana
Level: Beginner
Time: 1 mins 21 secs

Cross Legged Twist
Parivrtta means turning around or revolving. Sukha is happiness, joy or comfort. Moving into a gentle twist like this cross legged twist not only feels great, but it is also a great way to prepare the body for deeper twists, as well as ensuring that you are able to keep your spine long and lifted throughout the entire pose.

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Yoga Pose

Level: Beginner
Time: 2 mins 11 secs

Cross-Legged Hip Stretch

This is a nice way to stretch the hips, moving gradually from a gentle to a deep stretch.

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Yoga Pose

Sanskrit Name: Bakasana
Level: Intermediate
Time: 2 mins 13 secs

Crow Pose

Baka in Sanskrit translates into crane, even though this pose is most commonly referred to as Crow Pose. The name refers to the resemblance to a crane wading in a pool of water. Crow Pose strengthens the hands, arms, shoulders, inner thighs and abdominal muscles.

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Yoga Pose

Sanskrit Name: Natarajasana
Level: Advanced
Time: 6 mins 9 secs

Dancer's Pose Natarajasana
Natarajasana - Nata is a dancer; raja is a lord or king. Fiji takes you through a few versions dancer's pose that are progressively more difficult, finishing with full Natarajasana. This pose requires a significant amount of flexilbility in the hip flexors and spine, as well as an unwavering sense of balance.

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Yoga Pose

Level: Beginner
Time: 1 mins 2 secs

Deltoid Stretch
This stretch isolates the deltoid muscle. Be sure to lengthen the arm across the chest as much as you can, and feel free to play around with the angle to get different fibres within the muscle.

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Yoga Pose

Sanskrit Name: Ubhaya Padangusthasana
Level: Beginner
Time: 1 mins 20 secs

Double Toe Hold

Ubhaya means both; Padangustha is big toe. This pose is an effective forward bend, similar to Double Leg Forward Stretch, with the additional challenge of balancing.

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Yoga Pose

Sanskrit Name: Adho Mukha Svanasana
Level: Beginner
Time: 2 mins 52 secs

Downward Facing Dog Pose

Adho Mukha means having the face downwards; Svana is a dog. This pose resembles a dog having a good stretch. It stretches the spine, hamstrings and shoulders, while strengthening the shoulders and encouraging blood flow to the head.

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Yoga Pose

Sanskrit Name: Garudasana
Level: Beginner
Time: 2 mins 32 secs

Eagle Pose - Arms Only

Garuda in Sanskrit means a fierce bird of prey, the vehicle of the Hindu God Vishnu, usually described as an Eagle. Quite a few muscles are being stretched in this pose, including the rhomboids, the lower trapezius and the teres major. Try to encourage the shoulder blades to slide down the back while holding the pose.

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Yoga Pose

Sanskrit Name: Utthita Parsvakonasana
Level: Intermediate
Time: 5 mins 30 secs

Extended Angle Pose

Parsva means side and kona is an angle. This is a deep lateral stretch, lengthening the muscles along the side of the torso and straight leg while challenging the strength of the bent leg and core muscles.

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Yoga Pose

Sanskrit Name: Utthita Balasana
Level: Beginner
Time: 1 mins 44 secs

Extended Child's Pose

In Sanskrit Utthita means extended and bala is a child. Extended Child's Pose is different from Child's Pose in that the knees are apart, allowing the rib cage to sink deeper, and the arms are extended forward to help lengthen the spine.

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Yoga Pose

Sanskrit Name: Utthita Hasta Padangusthasana
Level: Beginner
Time: 2 mins 22 secs

Extended Hand to Big Toe Sequence
Utthita means raised up or extended; hasta is the hand; Padangustha is the big toe. This is a very challenging sequence, moving through Utthita Hasta Padangusthasana, as well as variations on the pose. Each variation stretches the legs differently and challenges your ability to remain anchored as you balance on one foot.

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Yoga Pose

Sanskrit Name: Tittibhasana
Level: Advanced
Time: 2 mins 42 secs

FireFly Pose
Tittibha is a firefly. This arm balance incorporates core strength with flexibility in the legs. Once the lower body is lifted from the mat, the pose further strengthens the wrists and shoulders. In order to stay elevated, the lower body must find balance in distributing weight and energy equally forward and back.

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Yoga Pose

Level: Beginner
Time: 1 mins 50 secs

Gentle Hip Stretch

This is a gentle stretch for the hips, perfect for those who find it difficult to sit on the ground with their legs crossed.

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Yoga Pose

Sanskrit Name: Ardha Baddha Padma Paschimottanasana
Level: Intermediate
Time: 4 mins 37 secs

Half Bound Lotus Forward Bend

Ardha means half; badha is bound; padma is a lotus; and paschima means the west. This bound forward bend opens up the hips, hamstrings and shoulders, as well as stretching the spine in a forward bend and twist. The abdominal organs are toned as circulation to the pelvis is increased.

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Yoga Pose

Sanskrit Name: Ardha Chandrasana
Level: Intermediate
Time: 5 mins 13 secs

Halfmoon Pose

Ardha means half; Chandra is the moon. This beautiful pose is challenging due to its demand on the strength and flexibility of the legs, as well as on you ability to balance and stay focused.

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Yoga Pose

Sanskrit Name: Ananda Balasana
Level: Beginner
Time: 1 mins 36 secs

Happy Baby/Dead Bug Pose
Happy Baby Pose is a great stretch, especially for the lower back. It gets deep into the lumbar vertebrae, stretching the erector spinae muscles by shifting the lower spine toward the floor and stretching the back of the legs by moving the feet behind the head.

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Yoga Pose

Sanskrit Name: Janu Sirsasana
Level: Beginner
Time: 2 mins 45 secs

Head Beyond Knee Pose

In Sanskrit Janu means knee and Sirsa is head. Talk about a hamstring stretch! This one isolates the back of one leg, including the hamstring, calf and lower back. Keep lengthening toward your foot to ensure that your spine in long while holding the pose.

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Yoga Pose

Sanskrit Name: Sirsasana
Level: Intermediate
Time: 5 mins 10 secs

Headstand Pose
Sirsa means the head. Mastery of this yoga pose gives one balance and poise, both physically and mentally, and demands great mental focus, as well as great strength. To learn more about what is going on in your body while in Headstand Pose, check out the Headstand videos in the Yoga Anatomy section.

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Yoga Pose

Sanskrit Name: Sirsasana
Level: Intermediate
Time: 5 mins 6 secs

Headstand Pose Against the Wall

This video shows how to do Sirsasana with the help of a wall. It's a great way for those who are new to headstand pose to feel safe raising their legs above their head and to test whether they have the strength and flexibility to support a large part of the weight with their arms.

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Yoga Pose

Sanskrit Name: Krounchasana
Level: Intermediate
Time: 1 mins 59 secs

Heron Pose

Krouncha means a heron. It is challenging to keep the sitting bone of the bent leg on the floor while doing heron pose, especially if you have tight hip flexors. The full pose is done by placing the chin on the knee of the straight leg.

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