Pose library
Learn the shapes, then the details.
Clear steps, a form checklist, and the mistakes worth watching for in every pose. Practice them at home, then let Kova cue you in real time.
Start with a goal
Yoga poses for beginners
12 poses
Yoga poses for tight hips
10 poses
Gentle yoga poses for a stiff lower back
10 poses
Pilates and yoga exercises for core strength
11 poses
Yoga poses for tight hamstrings
10 poses
Yoga poses for tight shoulders and upper back
10 poses
Yoga balance poses, from tree pose to crow
10 poses
Yoga poses for sleep and winding down
10 poses
Standing poses
The foundations of most flows: stances, lunges, and folds where the feet set up everything above them.
Mountain pose
Tadasana
Feet · Legs · Core · Spine
Downward facing dog
Adho Mukha Svanasana
Hamstrings · Calves · Shoulders · Spine
Warrior I
Virabhadrasana I
Legs · Hip Flexors · Shoulders
Warrior II
Virabhadrasana II
Legs · Hips · Shoulders
Triangle pose
Utthita Trikonasana
Hamstrings · Hips · Side Body
Chair pose
Utkatasana
Thighs · Glutes · Core
Extended side angle
Utthita Parsvakonasana
Legs · Hips · Side Body
Low lunge
Anjaneyasana
Hip Flexors · Thighs · Hips
Garland pose
Malasana
Hips · Ankles · Lower Back
Reverse warrior
Viparita Virabhadrasana
Legs · Side Body · Hips
Pyramid pose
Parsvottanasana
Hamstrings · Hips · Calves · Spine
Standing forward fold
Uttanasana
Hamstrings · Calves · Back
Crescent lunge
Ashta Chandrasana
Legs · Hip Flexors · Glutes · Core
Humble warrior
Baddha Virabhadrasana
Legs · Shoulders · Hips · Chest
Three-legged dog
Eka Pada Adho Mukha Svanasana
Hamstrings · Shoulders · Glutes · Core
Dolphin pose
Ardha Pincha Mayurasana
Shoulders · Upper Back · Hamstrings · Core
Revolved side angle
Parivrtta Parsvakonasana
Legs · Spine · Core · Hips
Revolved triangle
Parivrtta Trikonasana
Hamstrings · Spine · Legs · Hips
Lizard pose
Utthan Pristhasana
Hips · Hip Flexors · Inner Thighs
Balances and arm support
Poses that ask for steady focus and a strong center, from tree pose to plank and crow.
Tree pose
Vrksasana
Ankles · Legs · Hips · Core
Plank pose
Phalakasana
Core · Shoulders · Arms
Warrior III
Virabhadrasana III
Legs · Glutes · Core
Half moon pose
Ardha Chandrasana
Legs · Hips · Core · Side Body
Crow pose
Bakasana
Arms · Wrists · Core · Shoulders
Boat pose
Navasana
Core · Hip Flexors · Back
Side plank
Vasisthasana
Core · Obliques · Shoulders · Arms
Side crow
Parsva Bakasana
Arms · Wrists · Core · Obliques
Extended hand to big toe
Utthita Hasta Padangusthasana
Hamstrings · Legs · Ankles · Core
Backbends
Gentle to deeper shapes that open the front body and strengthen the back, built gradually.
Cobra pose
Bhujangasana
Back · Chest · Shoulders
Bridge pose
Setu Bandha Sarvangasana
Glutes · Hamstrings · Hips
Upward facing dog
Urdhva Mukha Svanasana
Back · Chest · Shoulders · Arms
Camel pose
Ustrasana
Chest · Hip Flexors · Back · Shoulders
Sphinx pose
Salamba Bhujangasana
Back · Chest · Shoulders
Wild thing
Camatkarasana
Chest · Shoulders · Hip Flexors · Spine
Fish pose
Matsyasana
Chest · Upper Back · Shoulders
Floor and seated poses
Hip openers, twists, and folds that work best slowly, with the breath setting the pace.
Cat-cow
Marjaryasana-Bitilasana
Spine · Back · Core
Pigeon pose
Eka Pada Rajakapotasana
Hips · Glutes · Hip Flexors
Seated forward fold
Paschimottanasana
Hamstrings · Back · Calves
Supine twist
Supta Matsyendrasana
Spine · Lower Back · Hips
Thread the needle
Parsva Balasana
Shoulders · Upper Back · Spine
Happy baby
Ananda Balasana
Hips · Inner Thighs · Lower Back
Butterfly pose
Baddha Konasana
Hips · Inner Thighs · Spine
Reclined figure four
Supta Kapotasana
Hips · Glutes · Lower Back
Plow pose
Halasana
Spine · Hamstrings · Shoulders · Neck
Head to knee pose
Janu Sirsasana
Hamstrings · Spine · Hips
Easy pose
Sukhasana
Hips · Spine · Shoulders
Resting poses
Supported shapes for recovery, winding down, and the end of a practice.
Child's pose
Balasana
Back · Hips · Thighs
Corpse pose
Savasana
Full Body · Neck · Shoulders
Legs up the wall
Viparita Karani
Legs · Hamstrings · Lower Back
Knees to chest
Apanasana
Lower Back · Hips · Glutes
Reclined bound angle
Supta Baddha Konasana
Hips · Inner Thighs · Chest
Pilates exercises
Mat exercises for core control and posture, with the breath patterns and cues that keep them precise.
The hundred
Core · Shoulders
Roll-up
Core · Spine · Hamstrings
Single leg stretch
Core · Hips
Criss-cross
Core · Obliques
Swimming
Back · Glutes · Shoulders
Dead bug
Core · Hips
Teaser
Core · Hip Flexors · Spine
Rolling like a ball
Core · Spine · Back
Saw
Spine · Hamstrings · Obliques
Double leg stretch
Core · Hips · Shoulders
Spine stretch forward
Spine · Back · Hamstrings
Single leg circles
Hips · Core · Legs
Side kick
Hips · Glutes · Core
Bird dog
Core · Back · Glutes
Roll over
Core · Spine · Hamstrings
Seal
Core · Spine · Hips
Neck pull
Core · Spine · Hamstrings
Single leg kick
Hamstrings · Glutes · Back · Quads
Mermaid
Obliques · Spine · Shoulders
Hip twist
Core · Obliques · Hip Flexors · Shoulders
Jackknife
Core · Spine · Shoulders
Get cued in real time.
Kova includes 312 fully-guided poses with calm spoken form cues from private, on-device pose tracking. Pre-order on the App Store and it downloads on release day.