Featured
The Hidden Cost of Bad Alignment
Small misalignments compound over time. Here's what physiotherapists say about the poses most commonly done wrong at home.
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Beginner
5 Poses Every Beginner Should Master First
Before chasing Instagram-worthy poses, build these five foundations. They'll make everything else easier and safer.
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AI & Technology
How AI Pose Detection Actually Works
A non-technical explanation of how CheckMyPose sees your body, tracks 33 body landmarks, and determines what to correct.
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Wellness
The Hidden Cost of Bad Alignment
Small misalignments compound over time. Here's what physiotherapists say about the poses most commonly done wrong at home.
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Pose Guides
Warrior II: The Most Common Mistakes
Collapsing front knee, leaning torso, dropped back arm — here are the top 5 errors our AI detects in Warrior II and how to fix them.
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Yoga Tips
Setting Up Your Home Practice Space
Camera angle, lighting, distance, surface — everything you need to know to get the best AI feedback from your living room.
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Wellness
Morning vs Evening Yoga: What Science Says
Cortisol, flexibility, sleep quality — the research on when to practise might surprise you. Here's what actually matters.
Pose Guides
Baddha Padmasana
Bound Lotus: seated in full lotus with a tall spine, the arms cross behind the back and each hand holds the opposite foot.
Pose Guides
Big Toe Pose (Padangusthasana)
A standing forward fold from the start of the Ashtanga standing sequence: with the legs straight, the torso folds from the hips and the first two…
Pose Guides
Boat Pose (Navasana)
Boat Pose is a challenging seated balance that fires up the core, hip flexors, and spine.
Pose Guides
Bound Angle Pose A (Baddha Konasana A)
A seated hip opener: the soles of the feet press together close to the pelvis, the knees open wide towards the floor and the spine stays upright.
Pose Guides
Bound Angle Pose B (Baddha Konasana B)
The forward-folding version of Bound Angle Pose: with the soles of the feet together and the knees wide, the torso folds forward from the hips…
Pose Guides
Chair Pose (Utkatasana)
A powerful standing pose in which the knees bend deeply as if sitting into a chair, with the feet together, the torso leaning slightly forward and…
Pose Guides
Child's Pose (Balasana)
A gentle resting pose: kneeling and sitting back on the heels, the forehead rests on the floor and the arms lie alongside the body.
Pose Guides
Cobra Pose (Bhujangasana)
Cobra Pose is a gentle backbend that opens the chest, strengthens the spine, and counteracts the forward-rounding posture of daily life.
Pose Guides
Corpse Pose (Savasana)
The final resting pose: lying flat on the back with the legs relaxed apart, the arms by the sides with the palms up and the eyes closed.
Pose Guides
Cow Face Pose (Gomukhasana)
A seated pose with the knees stacked one on top of the other, while one arm reaches over the shoulder and the other behind the back so the hands…
Pose Guides
Crow Pose (Bakasana)
An arm balance: the palms press into the floor, the knees rest high on the backs of the upper arms and the feet lift off the floor.
Pose Guides
Dolphin Pose (Ardha Pincha Mayurasana)
A forearm version of Downward Dog: the forearms are parallel on the floor, the head hangs free between the arms and the hips lift high in an…
Pose Guides
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is the most recognisable pose in modern yoga and one of the few that stretches and strengthens at the same time.
Pose Guides
Embryo Pose (Pindasana)
An advanced inversion from the Ashtanga finishing sequence: from Upward Lotus, the lotus folds down towards the chest and the arms wrap around the…
Pose Guides
Equestrian Pose (Ashwa Sanchalanasana)
Equestrian Pose is the low lunge of the classical Surya Namaskar, appearing twice in every round — once on the way down and once on the way back up.
Pose Guides
Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)
A standing balance: on one straight leg, the other leg lifts straight forward to hip height, held by the big toe, with the free hand on the hip…
Pose Guides
Extended Side Angle (Utthita Parsvakonasana)
From a Warrior II base, the torso tilts over the bent front leg with the forearm on the thigh, and the top arm extends over the ear in one long…
Pose Guides
Extended Triangle Pose (Utthita Trikonasana)
A standing pose with the legs wide and straight: the torso tilts sideways over the front leg, the front hand holds the big toe and the top arm…
Pose Guides
Fish Pose (Matsyasana)
A lotus-legged backbend from the Ashtanga finishing sequence: the chest lifts in a strong arch, the crown of the head rests lightly on the floor…
Pose Guides
Forearm Stand Prep (Pincha Mayurasana (prep))
A preparation for Forearm Stand: from Dolphin, with the forearms parallel and the hips high, one leg lifts straight up towards the ceiling while…
Pose Guides
Four-Limbed Staff Pose (Chaturanga Dandasana)
Chaturanga Dandasana is the low-plank of a vinyasa — the halfway push-up where you lower from Plank with the elbows hugging the ribs.
Pose Guides
Half Bound Lotus Forward Bend (Ardha Baddha Padma Paschimottanasana)
A seated forward fold with one leg in half lotus: the arm on the lotus side wraps behind the back to hold that foot, and the torso folds over the…
Pose Guides
Half Bound Lotus Forward Fold (Ardha Baddha Padmottanasana)
A standing balance and forward fold: one leg rests in half lotus with the foot at the hip crease, the same-side arm binds behind the back to hold…
Pose Guides
Half Lift (Ardha Uttanasana)
Half Lift is the halfway-up position of a forward fold, where the spine extends long and flat, roughly parallel to the floor.
Pose Guides
Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Half Lord of the Fishes is a deep seated spinal twist that wrings out tension along the entire length of the spine, and opens the shoulders and…
Pose Guides
Hand Under Foot Pose (Padahastasana)
A standing forward fold that follows Padangusthasana in Ashtanga: with the legs straight, both palms slide under the feet, toes to the wrist…
Pose Guides
Head-to-Knee Pose A (Janu Sirsasana A)
A seated one-legged forward fold: one leg is straight in front while the other knee bends out to the side with the sole against the inner thigh,…
Pose Guides
Head-to-Knee Pose B (Janu Sirsasana B)
A variation of Head-to-Knee Pose in which you sit on the heel of the bent leg, so that hip is slightly lifted, and fold forward over the straight leg.
Pose Guides
Head-to-Knee Pose C (Janu Sirsasana C)
A demanding Head-to-Knee variation: the bent leg's toes are tucked and pressed into the floor beside the straight thigh with the heel pointing up,…
Pose Guides
Headstand (Sirsasana)
An inversion balanced on the forearms and the crown of the head, with the hands clasped behind the head and the body straight and vertical from…
Pose Guides
Headstand Prep (Salamba Sirsasana (prep))
The foundation for Headstand: forearms on the floor with the fingers interlaced, the crown of the head resting inside the hands and the hips…
Pose Guides
High Lunge (Ashta Chandrasana)
A standing lunge with the back knee lifted and the back leg long and strong, arms reaching overhead — builds leg strength, balance and length…
Pose Guides
Humble Warrior (Baddha Virabhadrasana)
A deep bow from a Warrior I stance: hands clasped behind the back, the torso folds inside the front knee while the arms lift towards the sky.
Pose Guides
Intense Side Stretch (Parsvottanasana)
A standing forward fold over the front leg: the feet are about a metre apart, the hips square to the front, both legs straight, and the hands rest…
Pose Guides
Legs-Up-the-Wall (Viparita Karani)
A restful inversion: lying on the back with the hips close to a wall and both legs resting straight up the wall.
Pose Guides
Lotus Pose (Padmasana)
A classic seated posture: in full lotus with the spine tall, the hands rest on the knees in Jnana mudra and the gaze is soft.
Pose Guides
Low Lunge (Anjaneyasana)
A kneeling lunge: the front knee bends over the ankle, the back knee rests on the mat and the arms reach up overhead.
Pose Guides
Marichyasana A
A seated forward fold with a bind: one knee is bent up with the foot flat, that arm wraps around the bent shin to clasp the other hand behind the…
Pose Guides
Marichyasana B
A bound forward fold combining a half lotus with a bent knee: one foot rests on the opposite hip, the other knee is bent up with the foot flat,…
Pose Guides
Marichyasana C
A seated bound twist: one leg is straight, the other knee is bent up with the foot flat, the torso turns towards the bent knee and the opposite…
Pose Guides
Marichyasana D
A deep seated bound twist combining a half lotus with a bent knee: the torso turns towards the bent knee and the opposite arm wraps around it to…
Pose Guides
Mountain Pose (Tadasana)
Mountain Pose is the foundation of all standing poses.
Pose Guides
Plank Pose (Phalakasana)
Plank Pose is a foundational strength hold that engages the entire body — core, shoulders, arms, and legs — in one straight line from crown to heels.
Pose Guides
Plough Pose (Halasana)
An inversion from the Ashtanga finishing sequence: from Shoulder Stand, the straight legs lower over the head so the toes rest on the floor behind…
Pose Guides
Prasarita Padottanasana A
A wide-legged standing forward fold: with the feet wide and legs straight, the palms rest flat on the floor between the feet and the crown of the…
Pose Guides
Prasarita Padottanasana B
A wide-legged standing forward fold with the hands resting on the hips: the feet are wide, the legs straight, and the crown of the head draws…
Pose Guides
Prasarita Padottanasana C
A wide-legged standing forward fold with the hands clasped behind the back: as the torso folds, the straight arms fall over the head towards the…
Pose Guides
Prasarita Padottanasana D
A wide-legged standing forward fold in which each hand holds a big toe: the elbows bend out to the sides and the crown of the head draws towards…
Pose Guides
Prayer Pose (Anjali Mudra)
Prayer Pose, or Anjali Mudra, is a standing or seated gesture of greeting, gratitude, and inner centering.
Pose Guides
Raised Arms Pose (Hastauttanasana)
The second and eleventh steps of the classical Hatha Surya Namaskar.
Pose Guides
Reclining Angle Pose (Supta Konasana)
A reclining inversion in which you lie on your back with the hips over the shoulders and the straight legs taken over the head in a wide V, toes…
Pose Guides
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
A reclining hamstring stretch: lying on your back with one leg straight on the floor, the other straight leg lifts towards the face while the…
Pose Guides
Reverse Warrior (Viparita Virabhadrasana)
From a steady Warrior II base, the front arm sweeps up and back into a long side-body stretch while the back hand rests lightly down the back leg.
Pose Guides
Revolved Chair (Parivrtta Utkatasana)
A twisting squat: from Chair Pose with the feet together, the torso twists so one elbow hooks outside the opposite knee, palms together at the chest.
Pose Guides
Revolved Side Angle Pose (Parivrtta Parsvakonasana)
A deep standing twist from a lunge: the front knee bends to 90°, the back leg stays straight, the back-side elbow hooks outside the front knee and…
Pose Guides
Revolved Triangle Pose (Parivrtta Trikonasana)
A standing twist with the legs wide and straight: the torso turns towards the front leg, the back-side hand is placed on the floor outside the…
Pose Guides
Salute With Eight Parts (Ashtanga Namaskara)
Ashtanga Namaskara is step six of the classical Surya Namaskar, where eight parts of the body touch the mat: both feet, both knees, both hands,…
Pose Guides
Seated Forward Bend (Paschimottanasana)
A seated forward fold: both legs are straight and together in front, and the torso folds forward from the hips over the legs with the hands…
Pose Guides
Setu Bandhasana
The Ashtanga version of Bridge Pose, which ends the Primary Series: with heels together and feet turned out, the hips lift so the body is…
Pose Guides
Shoulder Stand (Sarvangasana)
An inversion that begins the Ashtanga finishing sequence: lying on the shoulders with the body vertical, the hips stack over the shoulders, the…
Pose Guides
Shoulder-Pressing Pose (Bhujapidasana)
An arm balance in which the backs of the thighs rest on the upper arms, the ankles cross in front and the whole body balances on the hands.
Pose Guides
Side Plank (Vasisthasana)
A side-facing balance on one straight arm and the outer edge of the bottom foot, with the body in one straight line and the top arm reaching up.
Pose Guides
Sphinx Pose (Salamba Bhujangasana)
A gentle backbend lying on the belly, propped on the forearms with the elbows under the shoulders and the chest lifted.
Pose Guides
Staff Pose (Dandasana)
The foundation of the seated poses: sitting tall with both legs straight and together in front, the palms on the floor beside the hips.
Pose Guides
Standing Forward Fold (Uttanasana)
Standing Forward Fold is a calming forward bend that lengthens the entire back body — hamstrings, calves, and spine — while releasing tension in…
Pose Guides
Three-Limbed Forward Bend (Tiriang Mukha Eka Pada Paschimottanasana)
A seated forward fold with one leg folded back as in Hero Pose: the bent leg's shin rests on the mat with the foot beside the outside of the hip,…
Pose Guides
Tortoise Pose (Kurmasana)
A deep seated forward fold in which the legs are wide, the arms reach out under the knees and the chest and shoulders lie towards the floor…
Pose Guides
Tree Pose (Vrksasana)
Tree Pose is a classic standing balance that builds concentration, stability, and inner calm.
Pose Guides
Ubhaya Padangusthasana
A seated balance from the Ashtanga Primary Series: balancing on the sitting bones with both legs straight and lifted, each hand holding a big toe,…
Pose Guides
Upward Lotus (Urdhva Padmasana)
An advanced inversion from the Ashtanga finishing sequence: in Shoulder Stand the legs fold into full lotus with the knees pointing up, and the…
Pose Guides
Upward Plank (Purvottanasana)
A reverse plank that opens the whole front of the body: hands and feet on the floor, hips lifted so the body forms one long line from the…
Pose Guides
Upward Salute (Urdhva Hastasana)
Upward Salute is Mountain Pose with the arms reaching overhead.
Pose Guides
Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward-Facing Dog is an energising backbend where the chest lifts and the thighs and hips hover off the floor, supported only by the hands and the…
Pose Guides
Urdhva Mukha Paschimottanasana
An upward-facing seated forward fold from the Ashtanga Primary Series: balancing on the sitting bones with straight legs lifted almost vertical,…
Pose Guides
Utpluthih
Also called Tolasana (Scale Pose): in full lotus, the palms press into the floor beside the hips and the straight arms lift the whole body off the…
Pose Guides
Uttana Padasana
A strong core and backbend pose from the Ashtanga finishing sequence: lying on the back with the chest arched and the crown on the floor, the…
Pose Guides
Warrior I (Virabhadrasana I)
A powerful standing pose that builds strength, stability, and focus while opening the chest and hip flexors.
Pose Guides
Warrior II (Virabhadrasana II)
A wide-legged standing pose that opens the hips and chest while building strength and stamina in the legs.
Pose Guides
Warrior III (Virabhadrasana III)
A challenging balancing pose that strengthens the entire body while building focus and coordination.
Pose Guides
Wheel Pose (Urdhva Dhanurasana)
A full backbend in which the hands and feet press into the floor, the arms and legs straighten, the hips become the highest point and the head…
Pose Guides
Wide-Angle Seated Balance (Upavistha Konasana B)
A seated balance in which you rest on the sitting bones with the straight legs lifted in a wide V, holding the big toes with the chest lifted and…
Pose Guides
Wide-Angle Seated Forward Bend (Upavistha Konasana A)
A seated wide-legged forward fold: the straight legs open in a wide V, the hands hold the outer edges of the feet and the chest folds towards the…
Pose Guides
Yoga Mudra
A forward fold in Bound Lotus: seated in full lotus with each hand holding the opposite foot behind the back, the torso folds forward and the…