Diver’s Pose

Last updated: December 21, 2023

What Does Diver’s Pose Mean?

Diver’s pose is a standing balancing yoga posture, which although relatively simple, does provide a challenge to the core stability and therefore has many benefits. In it the practitioner balances on the balls of their feet with heels and toes together. They hinge forward at the hips, keeping long spine as the torso comes parallel to the ground. The arms extend back by the body and remain energized. It requires strength in the abdomen and the back of the body to hold the posture.

As the posture is not a traditional yoga posture it does not have a commonly used Sanskrit name, but it is sometimes also referred to as drinking bird pose.


Yogapedia Explains Diver’s Pose

The benefits of diver’s pose include that it:

  • Engages the whole of the body powerfully to hold the posture

  • Stretches the hamstrings

  • Strengthens the back and core muscles

  • Works the feet and ankles

  • Improves balance and proprioception

Due to the way this posture engages the whole body, it is considered to be a great posture for building self-confidence as well as boosting energy levels.

Diver’s pose is particularly popular in vinyasa yoga sequences. It may be especially beneficial for athletes and swimmers.

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drinking bird pose

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