Yoga Pose Finder: Find Poses by Body Area and Level

How Does the Yoga Pose Finder Work?

The finder holds 45 common yoga poses. Each one is tagged with the body areas it works, the position you do it in, and a level. You choose one option in each of three rows, and the list updates straight away.

• Body area: hips, hamstrings, back, shoulders and chest, core, legs, balance or relaxation.
• Position: standing, seated, kneeling or on all fours, or lying down.
• Level: beginner, intermediate or advanced.

Each pose card shows the pose name, a level badge, the position and a one-line cue. Tap Play video to watch the pose. Nothing loads until you press play, so the page stays light on your phone. When a pose has its own full guide on FitnessWorx, the card links to it, and those poses are listed first.

A Worked Example

Say your evenings feel rushed and you want to wind down on the floor before bed. Choose Relaxation, Lying down and Beginner. The finder shows 5 poses: sphinx pose, reclining bound angle, knees to chest, crocodile pose and corpse pose.

That is a ready-made short routine. Hold each pose for 5 to 10 slow breaths, then rest in corpse pose for a few minutes at the end.

Another example: choose Hamstrings with any position and any level, and you get 7 poses, from the standing forward fold to the seated forward bend. If a mix of choices has no match, the tool says so and offers a button to clear the filters.

How to Use Your Results

A short, regular practice usually works better than a long one now and then. Here is a simple way to turn your results into a session:

• Start with 1 or 2 standing or kneeling poses to warm up.
• Add 2 or 3 poses for the body area you chose.
• Finish lying down with a relaxing pose and slow breathing.
• Keep the same poses for a week or two, then swap one or two.

If you want the order planned for you, the Yoga Flow Builder puts poses together into a timed flow. New to yoga in general? Our yoga for beginners guide covers mats, props and breathing, and the yoga style quiz helps you choose a style. For a closer look at one pose, try our step-by-step fish pose guide.

What Do the Levels Mean?

Levels are a general guide, not a test. Beginner poses suit most people. Intermediate poses ask for more strength, balance or flexibility, such as pigeon pose or Warrior III. The one advanced pose in the list, crow pose, builds on both. If you are new, set the level to Beginner for the first few weeks.

One note on names: on FitnessWorx, half moon pose is taught as a gentle standing side bend, not the one-legged balance some classes use.

Safety Tips

Yoga should feel like steady effort, never sharp pain. Keep these points in mind:

• Move slowly and breathe through your nose if you can. Never force a stretch.
• Use a wall, a chair, cushions or a folded blanket for support. Props are not cheating.
• Skip or change poses that press on a painful knee, wrist, shoulder or lower back.
• If you are pregnant, have had recent surgery, or have high blood pressure, glaucoma or a back or neck problem, ask your doctor which poses suit you.
• Stop if you feel dizzy, numb, short of breath or in pain.

FAQ

Can I use the Yoga Pose Finder if I have never done yoga?

Yes. Set the level to Beginner and start with standing, seated or lying poses. Watch the video first, then follow the one-line cue at an easy pace.

How many poses should I do in one session?

Five to eight poses is plenty for 10 to 20 minutes. Hold each for a few slow breaths and finish with a few minutes of rest.

Does the finder remember my choices?

Yes. Your last body area, position and level are saved in your browser, so the same list shows next time you open the page on that device.