Yoga pose finder by body area

How do you use the pose finder?

1. Tap a body area. The map shows the body from the front and the back. Tap the hips, the hamstrings, the neck or any of the 13 areas, or pick them from the list under the map. Tap again to clear one. With a keyboard, Tab moves between the areas and Enter or Space selects.
2. Choose a goal. Stretch, strengthen, balance or relax. Leave it on Any to see everything for that area.
3. Set a level. Beginner shows only the gentlest shapes. Up to intermediate adds poses such as Side Plank and Upward-Facing Dog. All levels includes arm balances and inversions.
4. Read the list. Every match shows whether it is a pose or a stretch move, its level, which of your areas it works and a one-line cue. The name links to the full steps.
5. Build a flow. The top six matches are ticked for you. Tick or untick any of them, then press Build a flow from these to open them in the flow builder, where you can reorder, change holds and save. Play now starts the same flow in the player straight away.

The page address updates as you choose, so you can bookmark or share a search such as “hips and lower back, relax, beginner”.

How does it choose and order the poses?

The finder uses the pose library’s own data: every pose and stretch move is tagged with the body areas it works, its goals, a level from 1 to 5 and how intense it feels. When you pick more than one area, moves that cover more of them come first, then the easier and gentler ones. Variations that share a page, such as the individual Warrior poses, are folded into their main page so each page appears once.

When you build a flow, the moves are put in a sensible order: warm-up moves first, standing and stronger work in the middle, then cool-down shapes, with Savasana at the end. Poses done one side at a time are added for both sides.

Which body areas does it cover?

Neck, shoulders, chest, upper back, core, lower back, wrists, hips, glutes, quads, hamstrings, calves and ankles. A few combinations have nothing to show, for example balance poses for the neck. In that case the finder suggests the goals that do have matches, or a wider level.

Some areas are easier to reach with a full routine than single poses. If your hamstrings or hip flexors are the focus, the stretching routines have short, numbered sequences with hold times for each area. For a sense of where you are tight before you pick, the flexibility self-check walks you through five simple tests and suggests areas to work on.

Tips for choosing well

• Start with stretch or relax if you are new or stiff. Strengthen and balance moves ask more of the body.
• Pair a stretch with a strengthener for the same area, such as a hip flexor stretch with Bridge Pose.
• Keep the flow short. Six to eight moves with a Savasana is about 10 to 15 minutes, enough for a daily habit.
• Learn new poses on their own page first. Each page has the steps, an easier version and the common mistakes.

If you are just starting out, the beginner pose guide explains the dozen shapes most classes are built on, and the pose library has every pose by family.

What the pose finder is not

It is a way to explore the library, not a treatment plan. It does not know your history, and “good for the lower back” means the pose works that area, not that it fixes anything. Move slowly, stay where you can breathe easily, and come out of any pose that hurts.

Yoga poses by body area

The full list behind the finder, for a quick scan or if the body map does not load: every pose page in the library, grouped by the area it works most, easiest first. Many poses work more than one area, so they appear in more than one group. The finder adds 109 single stretch moves from the stretching routines.