{
"name": "YogaPhilippines.com pose library",
"version": "1",
"generated": "2026-10-02",
"verifiedAt": "2026-10",
"license": "CC BY 4.0",
"licenseUrl": "https://creativecommons.org/licenses/by/4.0/",
"attribution": "Data: YogaPhilippines.com (https://yogaphilippines.com/data/), CC BY 4.0",
"attributionHtml": "Data: YogaPhilippines.com, CC BY 4.0",
"docs": "https://yogaphilippines.com/data/api/",
"count": 85,
"records": [
{
"id": "accomplished-pose",
"name": "Accomplished Pose",
"sanskrit": "Siddhasana",
"url": "https://yogaphilippines.com/poses/accomplished-pose/",
"type": [
"seated",
"hip-opener"
],
"areas": [
"hips",
"ankles",
"spine"
],
"level": 3,
"props": [
"blanket",
"block",
"wall"
],
"cue": "Heels in line, knees heavy, spine tall.",
"figure": null
},
{
"id": "boat-pose",
"name": "Boat Pose",
"sanskrit": "Navasana",
"url": "https://yogaphilippines.com/poses/boat-pose/",
"type": [
"seated",
"core",
"balance"
],
"areas": [
"core",
"hips",
"spine"
],
"level": 3,
"props": [
"strap",
"blanket"
],
"cue": "Long spine, shins level, keep breathing.",
"figure": "https://yogaphilippines.com/api/figures/boat-pose.svg"
},
{
"id": "bow-pose",
"name": "Bow Pose",
"sanskrit": "Dhanurasana",
"url": "https://yogaphilippines.com/poses/bow-pose/",
"type": [
"prone",
"backbend"
],
"areas": [
"chest",
"shoulders",
"quads",
"spine"
],
"level": 3,
"props": [
"strap",
"blanket"
],
"cue": "Kick the feet back, let the chest rise.",
"figure": "https://yogaphilippines.com/api/figures/bow-pose.svg"
},
{
"id": "bridge-pose",
"name": "Bridge Pose",
"sanskrit": "Setu Bandha Sarvangasana",
"url": "https://yogaphilippines.com/poses/bridge-pose/",
"type": [
"supine",
"backbend"
],
"areas": [
"glutes",
"chest",
"spine",
"quads",
"hips"
],
"level": 2,
"props": [
"block",
"blanket"
],
"cue": "Press the feet, lift the hips, knees forward.",
"figure": "https://yogaphilippines.com/api/figures/bridge-pose.svg"
},
{
"id": "butterfly-pose",
"name": "Butterfly Pose",
"sanskrit": "Baddha Konasana",
"url": "https://yogaphilippines.com/poses/butterfly-pose/",
"type": [
"seated",
"hip-opener",
"forward-fold"
],
"areas": [
"hips",
"lower-back"
],
"level": 1,
"props": [
"block",
"blanket",
"bolster"
],
"cue": "Soles together, knees heavy, spine long.",
"figure": "https://yogaphilippines.com/api/figures/butterfly-pose.svg"
},
{
"id": "camel-pose",
"name": "Camel Pose",
"sanskrit": "Ustrasana",
"url": "https://yogaphilippines.com/poses/camel-pose/",
"type": [
"kneeling",
"backbend"
],
"areas": [
"chest",
"quads",
"hips",
"spine",
"shoulders"
],
"level": 3,
"props": [
"block",
"blanket",
"wall"
],
"cue": "Chest lifts first, hips stay over the knees.",
"figure": "https://yogaphilippines.com/api/figures/camel-pose.svg"
},
{
"id": "cat-cow",
"name": "Cat-Cow",
"sanskrit": "Marjaryasana Bitilasana",
"url": "https://yogaphilippines.com/poses/cat-cow/",
"type": [
"kneeling"
],
"areas": [
"spine",
"lower-back",
"upper-back",
"neck",
"core"
],
"level": 1,
"props": [
"blanket",
"block",
"chair"
],
"cue": "Inhale to arch, exhale to round.",
"figure": "https://yogaphilippines.com/api/figures/cat-cow.svg"
},
{
"id": "caterpillar-pose-yin",
"name": "Caterpillar Pose",
"sanskrit": null,
"url": "https://yogaphilippines.com/poses/caterpillar-pose-yin/",
"type": [
"seated",
"forward-fold",
"restorative"
],
"areas": [
"hamstrings",
"lower-back",
"spine"
],
"level": 1,
"props": [
"blanket",
"bolster",
"block"
],
"cue": "Let the back round, rest the hands, stay soft.",
"figure": "https://yogaphilippines.com/api/figures/caterpillar-pose-yin.svg"
},
{
"id": "chair-pose",
"name": "Chair Pose",
"sanskrit": "Utkatasana",
"url": "https://yogaphilippines.com/poses/chair-pose/",
"type": [
"standing"
],
"areas": [
"quads",
"glutes",
"core",
"shoulders",
"ankles"
],
"level": 2,
"props": [
"block",
"wall"
],
"cue": "Sit back, weight in the heels, chest up.",
"figure": "https://yogaphilippines.com/api/figures/chair-pose.svg"
},
{
"id": "childs-pose",
"name": "Child's Pose",
"sanskrit": "Balasana",
"url": "https://yogaphilippines.com/poses/childs-pose/",
"type": [
"kneeling",
"restorative",
"forward-fold"
],
"areas": [
"lower-back",
"hips",
"spine",
"shoulders",
"ankles"
],
"level": 1,
"props": [
"blanket",
"block",
"bolster"
],
"cue": "Hips back, forehead down, breathe into the back.",
"figure": "https://yogaphilippines.com/api/figures/childs-pose.svg"
},
{
"id": "cobra-pose",
"name": "Cobra Pose",
"sanskrit": "Bhujangasana",
"url": "https://yogaphilippines.com/poses/cobra-pose/",
"type": [
"prone",
"backbend"
],
"areas": [
"spine",
"lower-back",
"chest",
"upper-back"
],
"level": 1,
"props": [
"blanket"
],
"cue": "Elbows in, chest forward, neck long.",
"figure": "https://yogaphilippines.com/api/figures/cobra-pose.svg"
},
{
"id": "compass-pose",
"name": "Compass Pose",
"sanskrit": "Parivrtta Surya Yantrasana",
"url": "https://yogaphilippines.com/poses/compass-pose/",
"type": [
"seated",
"hip-opener",
"twist"
],
"areas": [
"hamstrings",
"hips",
"shoulders",
"spine"
],
"level": 4,
"props": [
"strap",
"blanket"
],
"cue": "Chest turns up, the leg goes only as far as is easy.",
"figure": null
},
{
"id": "savasana-corpse-pose",
"name": "Corpse Pose",
"sanskrit": "Savasana",
"url": "https://yogaphilippines.com/poses/savasana-corpse-pose/",
"type": [
"supine",
"restorative"
],
"areas": [],
"level": 1,
"props": [
"blanket",
"bolster"
],
"cue": "Let everything rest.",
"figure": "https://yogaphilippines.com/api/figures/savasana-corpse-pose.svg"
},
{
"id": "cow-face-pose",
"name": "Cow Face Pose",
"sanskrit": "Gomukhasana",
"url": "https://yogaphilippines.com/poses/cow-face-pose/",
"type": [
"seated",
"hip-opener"
],
"areas": [
"hips",
"glutes",
"shoulders",
"arms",
"upper-back"
],
"level": 2,
"props": [
"strap",
"blanket",
"chair"
],
"cue": "Knees stacked, both sit bones down, top elbow up.",
"figure": null
},
{
"id": "crescent-lunge",
"name": "Crescent Lunge",
"sanskrit": "Ashta Chandrasana",
"url": "https://yogaphilippines.com/poses/crescent-lunge/",
"type": [
"standing",
"balance"
],
"areas": [
"hips",
"quads",
"glutes",
"core",
"shoulders"
],
"level": 2,
"props": [
"block"
],
"cue": "Front knee over ankle, back leg strong.",
"figure": "https://yogaphilippines.com/api/figures/crescent-lunge.svg"
},
{
"id": "crow-pose",
"name": "Crow Pose",
"sanskrit": "Bakasana",
"url": "https://yogaphilippines.com/poses/crow-pose/",
"type": [
"balance",
"core"
],
"areas": [
"arms",
"wrists",
"core",
"shoulders"
],
"level": 4,
"props": [
"block",
"blanket"
],
"cue": "Elbows back, gaze forward, shift slowly.",
"figure": "https://yogaphilippines.com/api/figures/crow-pose.svg"
},
{
"id": "dancer-pose",
"name": "Dancer Pose",
"sanskrit": "Natarajasana",
"url": "https://yogaphilippines.com/poses/dancer-pose/",
"type": [
"standing",
"balance",
"backbend"
],
"areas": [
"quads",
"chest",
"shoulders",
"hips"
],
"level": 3,
"props": [
"strap",
"wall"
],
"cue": "Foot presses back, chest tips forward, hips level.",
"figure": "https://yogaphilippines.com/api/figures/dancer-pose.svg"
},
{
"id": "dolphin-pose",
"name": "Dolphin Pose",
"sanskrit": "Ardha Pincha Mayurasana",
"url": "https://yogaphilippines.com/poses/dolphin-pose/",
"type": [
"inversion"
],
"areas": [
"shoulders",
"upper-back",
"hamstrings",
"core"
],
"level": 3,
"props": [
"block"
],
"cue": "Forearms press, shoulders lift, head free.",
"figure": "https://yogaphilippines.com/api/figures/dolphin-pose.svg"
},
{
"id": "downward-dog",
"name": "Downward-Facing Dog",
"sanskrit": "Adho Mukha Svanasana",
"url": "https://yogaphilippines.com/poses/downward-dog/",
"type": [
"inversion",
"forward-fold"
],
"areas": [
"hamstrings",
"calves",
"shoulders",
"spine",
"arms"
],
"level": 2,
"props": [
"block",
"chair",
"blanket"
],
"cue": "Hips up and back, knees soft, hands pressing.",
"figure": "https://yogaphilippines.com/api/figures/downward-dog.svg"
},
{
"id": "dragon-pose-yin",
"name": "Dragon Pose",
"sanskrit": null,
"url": "https://yogaphilippines.com/poses/dragon-pose-yin/",
"type": [
"kneeling",
"hip-opener"
],
"areas": [
"hips",
"quads"
],
"level": 2,
"props": [
"block",
"blanket",
"chair"
],
"cue": "Shin upright, hips heavy, muscles soft.",
"figure": "https://yogaphilippines.com/api/figures/dragon-pose-yin.svg"
},
{
"id": "eagle-pose",
"name": "Eagle Pose",
"sanskrit": "Garudasana",
"url": "https://yogaphilippines.com/poses/eagle-pose/",
"type": [
"standing",
"balance"
],
"areas": [
"shoulders",
"upper-back",
"hips",
"glutes",
"ankles"
],
"level": 3,
"props": [
"wall",
"chair"
],
"cue": "Sit low, wrap gently, elbows lift.",
"figure": "https://yogaphilippines.com/api/figures/eagle-pose.svg"
},
{
"id": "easy-pose",
"name": "Easy Pose",
"sanskrit": "Sukhasana",
"url": "https://yogaphilippines.com/poses/easy-pose/",
"type": [
"seated"
],
"areas": [
"hips",
"spine"
],
"level": 1,
"props": [
"blanket",
"block",
"bolster",
"wall",
"chair"
],
"cue": "Knees below hips, spine tall, shoulders soft.",
"figure": "https://yogaphilippines.com/api/figures/easy-pose.svg"
},
{
"id": "eight-angle-pose",
"name": "Eight Angle Pose",
"sanskrit": "Astavakrasana",
"url": "https://yogaphilippines.com/poses/eight-angle-pose/",
"type": [
"balance",
"core",
"twist"
],
"areas": [
"arms",
"core",
"wrists",
"shoulders",
"hips"
],
"level": 5,
"props": [
"block"
],
"cue": "Leg high on the arm, chest broad, elbows only partway.",
"figure": null
},
{
"id": "extended-side-angle",
"name": "Extended Side Angle",
"sanskrit": "Utthita Parsvakonasana",
"url": "https://yogaphilippines.com/poses/extended-side-angle/",
"type": [
"standing"
],
"areas": [
"hips",
"quads",
"chest",
"shoulders",
"core"
],
"level": 2,
"props": [
"block"
],
"cue": "Front knee over ankle, one long line from heel to hand.",
"figure": "https://yogaphilippines.com/api/figures/extended-side-angle.svg"
},
{
"id": "fire-log-pose",
"name": "Fire Log Pose",
"sanskrit": "Agnistambhasana",
"url": "https://yogaphilippines.com/poses/fire-log-pose/",
"type": [
"seated",
"hip-opener"
],
"areas": [
"hips",
"glutes"
],
"level": 3,
"props": [
"block",
"blanket"
],
"cue": "Shins stacked, feet flexed, knees comfortable.",
"figure": null
},
{
"id": "firefly-pose",
"name": "Firefly Pose",
"sanskrit": "Tittibhasana",
"url": "https://yogaphilippines.com/poses/firefly-pose/",
"type": [
"balance",
"core"
],
"areas": [
"arms",
"wrists",
"hamstrings",
"core",
"hips"
],
"level": 5,
"props": [
"block"
],
"cue": "Thighs high on the arms, elbows soft, gaze forward.",
"figure": null
},
{
"id": "fish-pose",
"name": "Fish Pose",
"sanskrit": "Matsyasana",
"url": "https://yogaphilippines.com/poses/fish-pose/",
"type": [
"supine",
"backbend"
],
"areas": [
"chest",
"upper-back",
"neck",
"shoulders"
],
"level": 2,
"props": [
"block",
"blanket"
],
"cue": "Chest lifts from the forearms, no weight on the head.",
"figure": "https://yogaphilippines.com/api/figures/fish-pose.svg"
},
{
"id": "flamingo-pose",
"name": "Flamingo Pose",
"sanskrit": null,
"url": "https://yogaphilippines.com/poses/flamingo-pose/",
"type": [
"standing",
"balance"
],
"areas": [
"hamstrings",
"hips",
"core",
"ankles"
],
"level": 2,
"props": [
"strap",
"wall",
"chair"
],
"cue": "Soft standing knee, hips level, gaze still.",
"figure": "https://yogaphilippines.com/api/figures/flamingo-pose.svg"
},
{
"id": "chaturanga",
"name": "Four-Limbed Staff Pose",
"sanskrit": "Chaturanga Dandasana",
"url": "https://yogaphilippines.com/poses/chaturanga/",
"type": [
"core"
],
"areas": [
"arms",
"shoulders",
"core",
"chest",
"wrists"
],
"level": 3,
"props": [
"block"
],
"cue": "Elbows hug in, lower as one line.",
"figure": "https://yogaphilippines.com/api/figures/chaturanga.svg"
},
{
"id": "frog-pose",
"name": "Frog Pose",
"sanskrit": "Mandukasana",
"url": "https://yogaphilippines.com/poses/frog-pose/",
"type": [
"kneeling",
"hip-opener"
],
"areas": [
"hips"
],
"level": 3,
"props": [
"blanket",
"bolster"
],
"cue": "Ankles in line with knees, ease back slowly.",
"figure": null
},
{
"id": "garland-pose",
"name": "Garland Pose",
"sanskrit": "Malasana",
"url": "https://yogaphilippines.com/poses/garland-pose/",
"type": [
"standing",
"hip-opener"
],
"areas": [
"hips",
"ankles",
"lower-back",
"glutes"
],
"level": 2,
"props": [
"block",
"blanket",
"chair"
],
"cue": "Knees follow the toes, chest lifts.",
"figure": "https://yogaphilippines.com/api/figures/garland-pose.svg"
},
{
"id": "gate-pose",
"name": "Gate Pose",
"sanskrit": "Parighasana",
"url": "https://yogaphilippines.com/poses/gate-pose/",
"type": [
"kneeling"
],
"areas": [
"spine",
"core",
"hamstrings"
],
"level": 2,
"props": [
"blanket",
"block",
"chair"
],
"cue": "Chest open, long side body, light hand.",
"figure": "https://yogaphilippines.com/api/figures/gate-pose.svg"
},
{
"id": "half-lotus-pose",
"name": "Half Lotus Pose",
"sanskrit": "Ardha Padmasana",
"url": "https://yogaphilippines.com/poses/half-lotus-pose/",
"type": [
"seated",
"hip-opener"
],
"areas": [
"hips",
"ankles"
],
"level": 3,
"props": [
"blanket",
"block"
],
"cue": "Turn from the hip, never push the knee.",
"figure": null
},
{
"id": "half-moon-pose",
"name": "Half Moon Pose",
"sanskrit": "Ardha Chandrasana",
"url": "https://yogaphilippines.com/poses/half-moon-pose/",
"type": [
"standing",
"balance"
],
"areas": [
"hamstrings",
"hips",
"glutes",
"core",
"ankles"
],
"level": 3,
"props": [
"block",
"wall",
"chair"
],
"cue": "Hips stacked, lifted foot flexed, block under the hand.",
"figure": "https://yogaphilippines.com/api/figures/half-moon-pose.svg"
},
{
"id": "handstand",
"name": "Handstand",
"sanskrit": "Adho Mukha Vrksasana",
"url": "https://yogaphilippines.com/poses/handstand/",
"type": [
"inversion",
"balance"
],
"areas": [
"shoulders",
"arms",
"wrists",
"core"
],
"level": 5,
"props": [
"wall"
],
"cue": "Arms straight, shoulders over wrists, wall behind you.",
"figure": "https://yogaphilippines.com/api/figures/handstand.svg"
},
{
"id": "happy-baby-pose",
"name": "Happy Baby Pose",
"sanskrit": "Ananda Balasana",
"url": "https://yogaphilippines.com/poses/happy-baby-pose/",
"type": [
"supine",
"hip-opener"
],
"areas": [
"hips",
"hamstrings",
"lower-back"
],
"level": 1,
"props": [
"strap",
"blanket"
],
"cue": "Ankles over knees, pelvis heavy.",
"figure": "https://yogaphilippines.com/api/figures/happy-baby-pose.svg"
},
{
"id": "head-to-knee-pose",
"name": "Head to Knee Pose",
"sanskrit": "Janu Sirsasana",
"url": "https://yogaphilippines.com/poses/head-to-knee-pose/",
"type": [
"seated",
"forward-fold"
],
"areas": [
"hamstrings",
"hips",
"lower-back"
],
"level": 2,
"props": [
"strap",
"blanket",
"block",
"bolster"
],
"cue": "Fold from the hips, straight-leg knee soft.",
"figure": "https://yogaphilippines.com/api/figures/head-to-knee-pose.svg"
},
{
"id": "headstand",
"name": "Headstand",
"sanskrit": "Sirsasana",
"url": "https://yogaphilippines.com/poses/headstand/",
"type": [
"inversion"
],
"areas": [
"shoulders",
"core",
"arms"
],
"level": 5,
"props": [
"wall",
"blanket"
],
"cue": "Forearms press, shoulders lift, no jumping.",
"figure": "https://yogaphilippines.com/api/figures/headstand.svg"
},
{
"id": "hero-pose",
"name": "Hero Pose",
"sanskrit": "Virasana",
"url": "https://yogaphilippines.com/poses/hero-pose/",
"type": [
"kneeling",
"seated"
],
"areas": [
"quads",
"ankles"
],
"level": 2,
"props": [
"block",
"blanket",
"bolster"
],
"cue": "Sit on a block, feet point straight back.",
"figure": "https://yogaphilippines.com/api/figures/hero-pose.svg"
},
{
"id": "humble-warrior",
"name": "Humble Warrior",
"sanskrit": null,
"url": "https://yogaphilippines.com/poses/warrior-poses/",
"type": [
"standing",
"forward-fold"
],
"areas": [
"shoulders",
"chest",
"hips",
"quads"
],
"level": 3,
"props": [
"strap"
],
"cue": "Fold inside the knee, rise slowly.",
"figure": null
},
{
"id": "king-pigeon-pose",
"name": "King Pigeon Pose",
"sanskrit": "Eka Pada Rajakapotasana",
"url": "https://yogaphilippines.com/poses/king-pigeon-pose/",
"type": [
"backbend",
"hip-opener"
],
"areas": [
"hips",
"quads",
"chest",
"shoulders",
"spine"
],
"level": 5,
"props": [
"strap",
"block",
"blanket"
],
"cue": "Chest lifts, strap helps, never force the foot.",
"figure": null
},
{
"id": "legs-up-the-wall",
"name": "Legs Up the Wall",
"sanskrit": "Viparita Karani",
"url": "https://yogaphilippines.com/poses/legs-up-the-wall/",
"type": [
"restorative",
"supine",
"inversion"
],
"areas": [
"hamstrings",
"lower-back",
"calves"
],
"level": 1,
"props": [
"wall",
"blanket",
"bolster",
"chair"
],
"cue": "Legs resting, hips back from the wall, breathe slowly.",
"figure": "https://yogaphilippines.com/api/figures/legs-up-the-wall.svg"
},
{
"id": "lion-pose",
"name": "Lion Pose",
"sanskrit": "Simhasana",
"url": "https://yogaphilippines.com/poses/lion-pose/",
"type": [
"kneeling"
],
"areas": [
"neck"
],
"level": 1,
"props": [
"blanket",
"chair"
],
"cue": "Inhale tall, breathe out with a long ha.",
"figure": null
},
{
"id": "lizard-pose",
"name": "Lizard Pose",
"sanskrit": "Utthan Pristhasana",
"url": "https://yogaphilippines.com/poses/lizard-pose/",
"type": [
"kneeling",
"hip-opener"
],
"areas": [
"hips",
"hamstrings",
"quads"
],
"level": 3,
"props": [
"block",
"blanket"
],
"cue": "Front knee follows the toes, chest long.",
"figure": "https://yogaphilippines.com/api/figures/lizard-pose.svg"
},
{
"id": "locust-pose",
"name": "Locust Pose",
"sanskrit": "Salabhasana",
"url": "https://yogaphilippines.com/poses/locust-pose/",
"type": [
"prone",
"backbend"
],
"areas": [
"upper-back",
"lower-back",
"glutes",
"spine"
],
"level": 2,
"props": [
"blanket"
],
"cue": "Long neck, moderate lift, steady breath.",
"figure": "https://yogaphilippines.com/api/figures/locust-pose.svg"
},
{
"id": "lotus-pose",
"name": "Lotus Pose",
"sanskrit": "Padmasana",
"url": "https://yogaphilippines.com/poses/lotus-pose/",
"type": [
"seated",
"hip-opener"
],
"areas": [
"hips",
"ankles"
],
"level": 4,
"props": [
"blanket"
],
"cue": "Move from the hips, feet in the creases, knees easy.",
"figure": null
},
{
"id": "low-lunge",
"name": "Low Lunge",
"sanskrit": "Anjaneyasana",
"url": "https://yogaphilippines.com/poses/low-lunge/",
"type": [
"kneeling",
"hip-opener"
],
"areas": [
"hips",
"quads"
],
"level": 1,
"props": [
"block",
"blanket",
"chair"
],
"cue": "Knee padded, front knee over ankle, hips forward.",
"figure": "https://yogaphilippines.com/api/figures/low-lunge.svg"
},
{
"id": "mountain-pose",
"name": "Mountain Pose",
"sanskrit": "Tadasana",
"url": "https://yogaphilippines.com/poses/mountain-pose/",
"type": [
"standing"
],
"areas": [
"ankles",
"core",
"spine"
],
"level": 1,
"props": [
"block",
"wall",
"chair"
],
"cue": "Feet grounded, spine stacked, chin level.",
"figure": "https://yogaphilippines.com/api/figures/mountain-pose.svg"
},
{
"id": "pigeon-pose",
"name": "Pigeon Pose",
"sanskrit": "Eka Pada Rajakapotasana",
"url": "https://yogaphilippines.com/poses/pigeon-pose/",
"type": [
"hip-opener",
"forward-fold"
],
"areas": [
"hips",
"glutes",
"quads"
],
"level": 3,
"props": [
"block",
"blanket",
"bolster"
],
"cue": "Hips level with support, front knee comfortable.",
"figure": "https://yogaphilippines.com/api/figures/pigeon-pose.svg"
},
{
"id": "plank-pose",
"name": "Plank Pose",
"sanskrit": "Phalakasana",
"url": "https://yogaphilippines.com/poses/plank-pose/",
"type": [
"core"
],
"areas": [
"core",
"arms",
"shoulders",
"wrists"
],
"level": 2,
"props": [
"blanket"
],
"cue": "One line from head to heels, hips level.",
"figure": "https://yogaphilippines.com/api/figures/plank-pose.svg"
},
{
"id": "plow-pose",
"name": "Plow Pose",
"sanskrit": "Halasana",
"url": "https://yogaphilippines.com/poses/plow-pose/",
"type": [
"inversion",
"forward-fold",
"supine"
],
"areas": [
"spine",
"hamstrings",
"shoulders"
],
"level": 4,
"props": [
"blanket",
"chair",
"block"
],
"cue": "Shoulders on blankets, head still, neck free.",
"figure": "https://yogaphilippines.com/api/figures/plow-pose.svg"
},
{
"id": "puppy-pose",
"name": "Puppy Pose",
"sanskrit": "Uttana Shishosana",
"url": "https://yogaphilippines.com/poses/puppy-pose/",
"type": [
"kneeling"
],
"areas": [
"shoulders",
"upper-back",
"chest",
"spine"
],
"level": 1,
"props": [
"blanket",
"block",
"bolster"
],
"cue": "Hips over knees, chest melts down.",
"figure": "https://yogaphilippines.com/api/figures/puppy-pose.svg"
},
{
"id": "pyramid-pose",
"name": "Pyramid Pose",
"sanskrit": "Parsvottanasana",
"url": "https://yogaphilippines.com/poses/pyramid-pose/",
"type": [
"standing",
"forward-fold"
],
"areas": [
"hamstrings",
"hips",
"spine"
],
"level": 2,
"props": [
"block",
"chair"
],
"cue": "Feet on two rails, hips forward, long back.",
"figure": "https://yogaphilippines.com/api/figures/pyramid-pose.svg"
},
{
"id": "reclined-butterfly",
"name": "Reclined Butterfly",
"sanskrit": "Supta Baddha Konasana",
"url": "https://yogaphilippines.com/poses/reclined-butterfly/",
"type": [
"supine",
"restorative",
"hip-opener"
],
"areas": [
"hips",
"chest"
],
"level": 1,
"props": [
"bolster",
"block",
"blanket",
"strap"
],
"cue": "Knees supported, spine on the bolster, rest.",
"figure": null
},
{
"id": "reclined-hand-to-big-toe",
"name": "Reclined Hand to Big Toe Pose",
"sanskrit": "Supta Padangusthasana",
"url": "https://yogaphilippines.com/poses/reclined-hand-to-big-toe/",
"type": [
"supine"
],
"areas": [
"hamstrings",
"calves",
"hips"
],
"level": 1,
"props": [
"strap",
"block"
],
"cue": "Strap holds the leg, hips level, shoulders down.",
"figure": "https://yogaphilippines.com/api/figures/reclined-hand-to-big-toe.svg"
},
{
"id": "reclined-hero-pose",
"name": "Reclined Hero Pose",
"sanskrit": "Supta Virasana",
"url": "https://yogaphilippines.com/poses/reclined-hero-pose/",
"type": [
"kneeling",
"backbend",
"supine"
],
"areas": [
"quads",
"hips",
"chest",
"ankles"
],
"level": 4,
"props": [
"bolster",
"block",
"blanket"
],
"cue": "Knees decide, bolster behind, come up slowly.",
"figure": "https://yogaphilippines.com/api/figures/reclined-hero-pose.svg"
},
{
"id": "reverse-plank",
"name": "Reverse Plank",
"sanskrit": "Purvottanasana",
"url": "https://yogaphilippines.com/poses/reverse-plank/",
"type": [
"core",
"backbend"
],
"areas": [
"shoulders",
"chest",
"glutes",
"hamstrings",
"arms",
"wrists"
],
"level": 3,
"props": [],
"cue": "Hips lift, chest broad, chin tucked.",
"figure": "https://yogaphilippines.com/api/figures/reverse-plank.svg"
},
{
"id": "reverse-warrior",
"name": "Reverse Warrior",
"sanskrit": null,
"url": "https://yogaphilippines.com/poses/warrior-poses/",
"type": [
"standing"
],
"areas": [
"hips",
"quads",
"core"
],
"level": 2,
"props": [],
"cue": "Front knee stays bent, side waist long.",
"figure": null
},
{
"id": "revolved-head-to-knee",
"name": "Revolved Head to Knee Pose",
"sanskrit": "Parivrtta Janu Sirsasana",
"url": "https://yogaphilippines.com/poses/revolved-head-to-knee/",
"type": [
"seated",
"twist"
],
"areas": [
"hamstrings",
"spine",
"hips",
"shoulders"
],
"level": 3,
"props": [
"block",
"strap",
"blanket",
"wall"
],
"cue": "Side bend over the leg, chest turns up.",
"figure": "https://yogaphilippines.com/api/figures/revolved-head-to-knee.svg"
},
{
"id": "saddle-pose",
"name": "Saddle Pose",
"sanskrit": "Supta Vajrasana",
"url": "https://yogaphilippines.com/poses/saddle-pose/",
"type": [
"kneeling",
"backbend",
"supine"
],
"areas": [
"quads",
"hips",
"ankles",
"spine"
],
"level": 4,
"props": [
"bolster",
"block",
"blanket"
],
"cue": "Supported, knees comfortable, rise slowly.",
"figure": "https://yogaphilippines.com/api/figures/saddle-pose.svg"
},
{
"id": "scorpion-pose",
"name": "Scorpion Pose",
"sanskrit": "Vrschikasana",
"url": "https://yogaphilippines.com/poses/scorpion-pose/",
"type": [
"inversion",
"backbend",
"balance"
],
"areas": [
"shoulders",
"spine",
"core",
"chest"
],
"level": 5,
"props": [
"wall"
],
"cue": "Shoulders over elbows, chest forward, small bend.",
"figure": "https://yogaphilippines.com/api/figures/scorpion-pose.svg"
},
{
"id": "seated-forward-bend",
"name": "Seated Forward Bend",
"sanskrit": "Paschimottanasana",
"url": "https://yogaphilippines.com/poses/seated-forward-bend/",
"type": [
"seated",
"forward-fold"
],
"areas": [
"hamstrings",
"lower-back",
"calves",
"spine"
],
"level": 2,
"props": [
"blanket",
"block",
"strap",
"bolster"
],
"cue": "Fold from the hips, knees soft, chest leads.",
"figure": "https://yogaphilippines.com/api/figures/seated-forward-bend.svg"
},
{
"id": "seated-twist",
"name": "Seated Twist",
"sanskrit": "Ardha Matsyendrasana",
"url": "https://yogaphilippines.com/poses/seated-twist/",
"type": [
"seated",
"twist"
],
"areas": [
"spine",
"glutes",
"hips",
"upper-back"
],
"level": 2,
"props": [
"blanket",
"block",
"chair"
],
"cue": "Sit tall, turn from the ribs, head last.",
"figure": null
},
{
"id": "shoulder-stand",
"name": "Shoulder Stand",
"sanskrit": "Salamba Sarvangasana",
"url": "https://yogaphilippines.com/poses/shoulder-stand/",
"type": [
"inversion"
],
"areas": [
"shoulders",
"core"
],
"level": 4,
"props": [
"blanket",
"wall"
],
"cue": "Weight on the shoulders, head still.",
"figure": "https://yogaphilippines.com/api/figures/shoulder-stand.svg"
},
{
"id": "side-plank",
"name": "Side Plank",
"sanskrit": "Vasisthasana",
"url": "https://yogaphilippines.com/poses/side-plank/",
"type": [
"balance",
"core"
],
"areas": [
"core",
"arms",
"shoulders",
"wrists"
],
"level": 3,
"props": [
"blanket"
],
"cue": "Press the floor away, hips lifted in one line.",
"figure": "https://yogaphilippines.com/api/figures/side-plank.svg"
},
{
"id": "sphinx-pose",
"name": "Sphinx Pose",
"sanskrit": "Salamba Bhujangasana",
"url": "https://yogaphilippines.com/poses/sphinx-pose/",
"type": [
"prone",
"backbend"
],
"areas": [
"lower-back",
"spine",
"chest"
],
"level": 1,
"props": [
"blanket",
"bolster"
],
"cue": "Elbows under shoulders, belly soft, neck long.",
"figure": "https://yogaphilippines.com/api/figures/sphinx-pose.svg"
},
{
"id": "staff-pose",
"name": "Staff Pose",
"sanskrit": "Dandasana",
"url": "https://yogaphilippines.com/poses/staff-pose/",
"type": [
"seated"
],
"areas": [
"hamstrings",
"core",
"spine"
],
"level": 1,
"props": [
"blanket",
"block",
"wall"
],
"cue": "Sit tall, feet flexed, shoulders over hips.",
"figure": "https://yogaphilippines.com/api/figures/staff-pose.svg"
},
{
"id": "standing-forward-bend",
"name": "Standing Forward Bend",
"sanskrit": "Uttanasana",
"url": "https://yogaphilippines.com/poses/standing-forward-bend/",
"type": [
"standing",
"forward-fold"
],
"areas": [
"hamstrings",
"calves",
"lower-back",
"spine"
],
"level": 1,
"props": [
"block",
"chair"
],
"cue": "Knees bent, head heavy, rise slowly.",
"figure": "https://yogaphilippines.com/api/figures/standing-forward-bend.svg"
},
{
"id": "standing-split",
"name": "Standing Split Pose",
"sanskrit": "Urdhva Prasarita Eka Padasana",
"url": "https://yogaphilippines.com/poses/standing-split/",
"type": [
"standing",
"balance",
"forward-fold",
"inversion"
],
"areas": [
"hamstrings",
"hips",
"glutes"
],
"level": 3,
"props": [
"block",
"wall"
],
"cue": "Standing knee soft, lifted leg points down.",
"figure": "https://yogaphilippines.com/api/figures/standing-split.svg"
},
{
"id": "star-pose",
"name": "Star Pose",
"sanskrit": "Utthita Tadasana",
"url": "https://yogaphilippines.com/poses/star-pose/",
"type": [
"standing"
],
"areas": [
"shoulders",
"hips",
"core"
],
"level": 1,
"props": [
"wall"
],
"cue": "Wide stance, soft knees, reach long.",
"figure": "https://yogaphilippines.com/api/figures/star-pose.svg"
},
{
"id": "sun-salutation",
"name": "Sun Salutation",
"sanskrit": "Surya Namaskar",
"url": "https://yogaphilippines.com/poses/sun-salutation/",
"type": [
"standing",
"forward-fold",
"backbend"
],
"areas": [
"spine",
"hamstrings",
"shoulders",
"arms",
"core"
],
"level": 2,
"props": [
"block"
],
"cue": "One breath, one movement.",
"figure": null
},
{
"id": "supine-twist",
"name": "Supine Twist",
"sanskrit": "Supta Matsyendrasana",
"url": "https://yogaphilippines.com/poses/supine-twist/",
"type": [
"supine",
"twist",
"restorative"
],
"areas": [
"spine",
"lower-back",
"glutes",
"chest"
],
"level": 1,
"props": [
"bolster",
"blanket",
"block"
],
"cue": "Knees to one side, both shoulders heavy.",
"figure": null
},
{
"id": "supported-childs-pose",
"name": "Supported Child's Pose",
"sanskrit": "Salamba Balasana",
"url": "https://yogaphilippines.com/poses/supported-childs-pose/",
"type": [
"kneeling",
"restorative"
],
"areas": [
"lower-back",
"hips",
"spine"
],
"level": 1,
"props": [
"bolster",
"block",
"blanket"
],
"cue": "Bolster close in, cheek down, let go.",
"figure": "https://yogaphilippines.com/api/figures/supported-childs-pose.svg"
},
{
"id": "table-top-pose",
"name": "Table Top Pose",
"sanskrit": "Bharmanasana",
"url": "https://yogaphilippines.com/poses/table-top-pose/",
"type": [
"kneeling",
"core"
],
"areas": [
"core",
"wrists",
"shoulders",
"spine"
],
"level": 1,
"props": [
"blanket",
"block"
],
"cue": "Wrists under shoulders, flat back.",
"figure": "https://yogaphilippines.com/api/figures/table-top-pose.svg"
},
{
"id": "thunderbolt-pose",
"name": "Thunderbolt Pose",
"sanskrit": "Vajrasana",
"url": "https://yogaphilippines.com/poses/thunderbolt-pose/",
"type": [
"kneeling",
"seated"
],
"areas": [
"ankles",
"quads"
],
"level": 1,
"props": [
"block",
"blanket"
],
"cue": "Sit back, spine tall, add height if needed.",
"figure": "https://yogaphilippines.com/api/figures/thunderbolt-pose.svg"
},
{
"id": "tree-pose",
"name": "Tree Pose",
"sanskrit": "Vrksasana",
"url": "https://yogaphilippines.com/poses/tree-pose/",
"type": [
"standing",
"balance",
"hip-opener"
],
"areas": [
"ankles",
"hips",
"core"
],
"level": 1,
"props": [
"wall",
"chair"
],
"cue": "Foot above or below the knee, gaze still.",
"figure": "https://yogaphilippines.com/api/figures/tree-pose.svg"
},
{
"id": "triangle-pose",
"name": "Triangle Pose",
"sanskrit": "Trikonasana",
"url": "https://yogaphilippines.com/poses/triangle-pose/",
"type": [
"standing"
],
"areas": [
"hamstrings",
"hips",
"spine",
"core"
],
"level": 2,
"props": [
"block",
"wall"
],
"cue": "Long side waist, hand on a block, legs firm.",
"figure": "https://yogaphilippines.com/api/figures/triangle-pose.svg"
},
{
"id": "upward-facing-dog",
"name": "Upward-Facing Dog",
"sanskrit": "Urdhva Mukha Svanasana",
"url": "https://yogaphilippines.com/poses/upward-facing-dog/",
"type": [
"prone",
"backbend"
],
"areas": [
"chest",
"spine",
"arms",
"shoulders",
"wrists"
],
"level": 3,
"props": [
"block"
],
"cue": "Thighs lift, shoulders back, neck long.",
"figure": "https://yogaphilippines.com/api/figures/upward-facing-dog.svg"
},
{
"id": "warrior-1",
"name": "Warrior I",
"sanskrit": "Virabhadrasana I",
"url": "https://yogaphilippines.com/poses/warrior-poses/",
"type": [
"standing"
],
"areas": [
"quads",
"hips",
"glutes",
"shoulders"
],
"level": 2,
"props": [
"block",
"wall"
],
"cue": "Hips face forward, front knee over ankle, arms up.",
"figure": "https://yogaphilippines.com/api/figures/warrior-1.svg"
},
{
"id": "warrior-2",
"name": "Warrior II",
"sanskrit": "Virabhadrasana II",
"url": "https://yogaphilippines.com/poses/warrior-poses/",
"type": [
"standing"
],
"areas": [
"quads",
"hips",
"glutes",
"shoulders"
],
"level": 2,
"props": [
"wall"
],
"cue": "Heel to arch, knee over ankle, arms light.",
"figure": "https://yogaphilippines.com/api/figures/warrior-2.svg"
},
{
"id": "warrior-3",
"name": "Warrior III",
"sanskrit": "Virabhadrasana III",
"url": "https://yogaphilippines.com/poses/warrior-poses/",
"type": [
"standing",
"balance"
],
"areas": [
"hamstrings",
"glutes",
"core",
"ankles"
],
"level": 3,
"props": [
"block",
"wall",
"chair"
],
"cue": "One long line, hips square to the floor.",
"figure": "https://yogaphilippines.com/api/figures/warrior-3.svg"
},
{
"id": "warrior-poses",
"name": "Warrior Poses",
"sanskrit": "Virabhadrasana I, II and III",
"url": "https://yogaphilippines.com/poses/warrior-poses/",
"type": [
"standing",
"balance"
],
"areas": [
"quads",
"hips",
"glutes",
"shoulders",
"core"
],
"level": 2,
"props": [
"block",
"wall",
"chair"
],
"cue": "Front knee over ankle, back leg strong.",
"figure": "https://yogaphilippines.com/api/figures/warrior-poses.svg"
},
{
"id": "wheel-pose",
"name": "Wheel Pose",
"sanskrit": "Urdhva Dhanurasana",
"url": "https://yogaphilippines.com/poses/wheel-pose/",
"type": [
"backbend",
"inversion",
"supine"
],
"areas": [
"chest",
"shoulders",
"spine",
"quads",
"arms",
"wrists"
],
"level": 4,
"props": [
"block",
"wall"
],
"cue": "Elbows and knees in, lower with the chin tucked.",
"figure": "https://yogaphilippines.com/api/figures/wheel-pose.svg"
},
{
"id": "wide-legged-forward-bend",
"name": "Wide Legged Forward Bend",
"sanskrit": "Prasarita Padottanasana",
"url": "https://yogaphilippines.com/poses/wide-legged-forward-bend/",
"type": [
"standing",
"forward-fold",
"inversion"
],
"areas": [
"hamstrings",
"hips",
"spine"
],
"level": 2,
"props": [
"block",
"chair"
],
"cue": "Long back, hands under shoulders, rise slowly.",
"figure": "https://yogaphilippines.com/api/figures/wide-legged-forward-bend.svg"
},
{
"id": "wide-squat-pose",
"name": "Wide Squat",
"sanskrit": "Utkata Konasana",
"url": "https://yogaphilippines.com/poses/wide-squat-pose/",
"type": [
"standing",
"hip-opener"
],
"areas": [
"quads",
"glutes",
"hips",
"core"
],
"level": 2,
"props": [
"chair"
],
"cue": "Knees track the toes, shoulders over hips.",
"figure": "https://yogaphilippines.com/api/figures/wide-squat-pose.svg"
}
]
}