For poses, it's mostly from memory. I use refs for specifics like how a muscle group would interact if stretched/compressed.

I also use figurines for brainstorming ideas and viewing angles!
Not the wooden art mannequin, but something more articulated, like Goodsmile or SH figuarts

Bodies tend to follow a flow line. Sticking to that makes the pose more flowy and less rigid.
You can also fit in simple shapes to emphasize focal points

For poses, I like thinking that shoulders are like the "eyebrows" of the body bc of how expressive they can be
My rule of thumb is the shoulder line and hip line shouldn't be parallel if you wanna add zest to an otherwise casual pose

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YOU HAVE KNOWN ME FOR YEARS
WHEN ARE YOU BANGING M-

real and true

THAT'S RIGHT AKECHI
can't u see they're balls deep in me rn?

MIND YO BIDNISS

I cannot believe this
Who can compete with Niran cake for ur bday???
That's just unfair now