Tap "Start session" on any of the guided programs to move straight into a short flow built for that goal — morning energy, evening wind-down, stress and anxiety, better sleep, focus and balance, back pain relief, flexibility, or energy and strength. Or browse the full pose library below, organized into six categories from standing poses to inversions. Each card shows the pose's English and Sanskrit names, a short "good for" tag, and a description of how to move into it. Use the "Jump to category" pills to skip to a section, or the "Filter by benefit" pills to show only poses good for a particular goal. Each guided session opens with a short countdown over the first pose, then a growing and shrinking orb paces your breath, with a soft gong on every inhale, hold, and exhale, and a small clock counts down the time left on each pose. Tap the eye icon to hide the pause, mute and end buttons for a distraction-free view.
A guided flow through every pose on this page, one at a time — paced by a slow breath and marked by a soft gong tone.
These are general wellness associations from yoga tradition, not medical advice. If you're dealing with ongoing anxiety, sleep problems, or pain, please talk to a doctor or therapist.
Guided programs
Categories
Filter by benefit
Grounding poses that build leg strength, posture and steady, even breath — a good place to start most practices.
Stand tall with feet hip-width apart, weight even across both feet, shoulders relaxed away from the ears. The foundation for every other standing pose — good first thing in the morning to reset posture and settle the mind before the day gets going.
From a lunge, square the hips forward and reach the arms overhead. Strengthens the legs and opens the hip flexors and chest — an energizing, confidence-building pose that works well in a morning sequence.
Hips and shoulders open to the side, front knee bent over the ankle, arms reaching in opposite directions. Builds stamina in the legs and opens the hips — good any time you need to build steady focus and staying power.
Legs wide, front leg straight, torso hinges sideways over the front leg with one hand reaching down and the other up. Stretches the hamstrings, hips and spine — a good midday reset after a lot of sitting.
From a deep lunge, sink the back knee low or lift it, and reach both arms overhead. Opens the hip flexors and builds heat through the legs and core — a strong way to shake off morning stiffness.
One-legged and off-center shapes that sharpen focus and build the small stabilizing muscles around the ankles, knees and hips.
Root down through one standing leg and rest the other foot on the calf or inner thigh, hands at the heart or reaching overhead. The single point of focus needed to balance can quiet a racing, anxious mind.
Wrap one leg over the other and cross the arms in front of the chest while balancing on the standing leg. Stretches the upper back and shoulders — good for the tightness that builds up from a desk job.
Balance on one leg and one hand with the other leg and arm extended out, torso open to the side. Strengthens the standing leg and core while training coordination and steady attention.
Hold one foot behind you and kick it up and back while reaching the opposite arm forward. Opens the chest and hip flexors and builds single-leg strength, balance and confidence.
Floor-based poses that open the hips and hamstrings and wring out the spine — well suited to the middle or end of a practice.
A simple cross-legged seat with a tall, relaxed spine. Used as a base for breathing exercises and meditation — pairing it with a few minutes of slow breathing is a reliable way to settle anxious energy at either end of the day.
Legs extended forward, hinge from the hips and reach toward the feet with a long spine. The forward fold has a quieting, inward effect that's often used in the evening to ease anxiety and prepare for sleep.
Soles of the feet together, knees relaxed out to the sides, spine long. A gentle hip opener with a soothing, unwinding quality — a nice addition to a wind-down routine before bed.
Sit tall and rotate the torso toward the bent knee, one hand anchored behind you. Mobilizes the spine and gently relieves the tightness that builds up in the back from long periods of sitting.
Each foot rests on the opposite thigh, spine tall, hands resting on the knees. A deeper hip opener than Easy Pose and a classic seat for extended meditation — a steady base for settling an anxious or busy mind.
One shin angled forward on the mat, the other leg extended straight back, folding over the front leg. A deep hip and glute opener that many people find releases tension built up from sitting — a satisfying way to close out an evening practice.
Heart-opening poses that counter hours of sitting and screen time by strengthening the back body and expanding the chest.
Lying face down, press through the hands to lift the chest while keeping the hips grounded and shoulders down. A gentle, energizing backbend that counters the slouch of sleep and opens the chest for the day ahead.
Kneeling with hips stacked over knees, arch back and reach the hands toward the heels. A deep chest and hip-flexor opener that many people find lifts mood and releases tension held in the chest.
Lying on your back with knees bent, press through the feet to lift the hips. Strengthens the glutes and hamstrings and opens the chest without being overstimulating — gentle enough to work morning or evening.
Lying face down, bend the knees and reach back to hold the ankles, lifting chest and thighs off the floor. A full-body, energizing backbend — best practiced earlier in the day rather than right before bed.
Slow, supported poses for winding down a practice or the day — held longer, with the breath doing most of the work.
Kneel and fold forward, arms extended or resting alongside the body, forehead toward the floor. A go-to resting pose whenever things feel like too much — it slows the breath and releases the back and shoulders.
Lying flat on your back, arms and legs relaxed, eyes closed. The traditional closing pose and one of the most reliable for winding the nervous system down before bed.
Lying on your back, drop both knees to one side while the shoulders stay grounded. A gentle, passive twist that releases the lower back — a nice one to add right before Savasana.
Lying on your back with legs resting up a wall. A gentle, passive inversion that eases tired legs and is widely used as a calming pre-sleep pose for anxious or restless evenings.
More demanding poses that build full-body strength and control — take these on once the fundamentals feel steady.
Hands and feet on the floor, hips lifted to form an inverted V. A gentle inversion that stretches the hamstrings, shoulders and back — one of the best all-purpose morning poses to wake the whole body up.
Body in a straight line from head to heels, supported on the hands and toes. Builds core, shoulder and wrist strength and sharpens concentration — a key transition pose in flowing sequences.
Supported on the shoulders and upper arms, legs extended straight up. Traditionally practiced near the end of a session, this calming inversion is often used to settle anxiety and support sleep — warm up the neck and shoulders first.
Balanced on the forearms and crown of the head, legs extended overhead. Known as the "king of poses" for the alertness, focus and full-body strength it demands — best practiced earlier in the day, not before bed, and built up to gradually with support.
Yoga Loader isn't a single fixed routine — it's a categorized library of 28 poses across six groups, each tagged with when it helps most (morning, daytime or evening) and what it's good for, from building energy and focus to easing back pain or calming anxiety before sleep. Every pose includes its Sanskrit name, a short alignment cue, and the specific benefit it offers.
Start with grounding Standing Poses to build strength and posture, move through Balance Poses to sharpen focus, and use Seated Poses, Backbends, Restorative poses or Inversions depending on the time of day and how you feel. It works well alongside a session of guided breathing to open or close a practice.
Yes. Yoga Loader is a free, categorized library of yoga poses that runs directly in your browser, with no sign-up required.
Each pose is tagged with when it helps most — morning, daytime, or evening — and what it's good for, such as building energy, improving focus, easing back pain, or calming anxiety before sleep.
Yoga Loader includes poses across a full range of difficulty, from grounding standing poses like Mountain Pose that suit beginners, to more demanding inversions like Headstand that are best built up to gradually.
Restorative and calming poses such as Shoulder Stand and other gentle inversions are traditionally practiced in the evening to help settle anxiety and support sleep.
