I've selected the most effective yoga poses to optimise your athletic performance and recovery. You'll find a video tutorial for each pose as well as detailed instructions, benefits, modifications, variations and contraindications. Click on an image below for the full breakdown of every pose covered in the Yoga 15 library of videos.
Balancing Half Moon
Balancing Half Moon is an advanced posture that challenges your balance, strengthens and opens up the hips and develops focus.
Bird Dog strengthens the core—the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain.
Boat pose is a tricky core stabiliser that strengthens the abs, obliques, lower back, hip flexors, adductors, upper back and neck.
Bow pose is an intense backbend that improves spinal mobility and opens up the chest. It’s an advanced posture, so take extra care.
Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.
Cat pose improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.
Chair pose strengthens the feet, ankles, knees, thighs, glutes, back and shoulders and can help to alleviate knee pain.
Child’s pose is the ultimate restorative, pain-relieving yoga pose. You can take it any time, in your practice, you need to take a break.
Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and can help to improve posture.
Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.
Crow pose is an advanced arm balance that strengthens the wrists, arms and shoulders and challenges your balance and body control.
Dancer pose is an advanced balancing pose that stretches the quads, hip flexors, abs, chest and shoulders and improves hip stability.
Dead Pigeon Pose
Dead Pigeon pose or Figure Four stretches the glutes, piriformis and external hip rotators and can help to alleviate lower back pain.
Downward Dog is the quintessential yoga pose. It’s great for stretching the backs of the legs and strengthening the wrists, shoulders and glutes.
Eagle is an advanced pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.
Easy Seat (sitting cross-legged) opens up the hips, stretches the ankles, knees, hamstrings and groin and helps to improve posture.
Extended Side Angle Pose
Extended Side Angle pose strengthens the knees, quads and hips, opens up the hips, stretches the sides and improves lung capacity.
Final Resting Pose
Final Resting pose usually comes at the end of the session. It is designed to allow your body to rest so that the benefits of the practice can integrate.
Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.
Flying Locust Pose
Flying Locust pose is an advanced and awkward posture that improves spinal mobility and stretches the abs, hip flexors and quads.
Folded Butterfly Pose
Folded Butterfly pose stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.
Half Frog Pose
Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and improves spinal mobility.
Half Monkey Pose
Half Monkey pose or Half Splits is an intermediate forward bend that stretches the ankles, calves, hamstrings and lower back.
Half Spinal Twist
Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.
Half-Reclining Hero pose is a quad stretch that stretches the feet, ankles, knees and hip flexors and can help to alleviate lower back pain.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
Happy Baby Pose
Happy Baby pose is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain.
Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back and opens up the hips. A strap can be useful in this pose.
Hero pose stretches the feet, ankles, knees and quads—the superficial front line and is one of the few poses that internally rotates the hips.
High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.
Knees-To-Chest is essentially Child’s pose on your back. It’s great for releasing tension at the lower back and neutralising the spine.
Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.
Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.
Low Lunge is a crucial pose for athletes—to stretch the hip flexors, including the psoas. I recommend you practice it after every workout.
Mountain pose strengthens the feet, ankles, legs, hips, glutes and core, improves posture, focuses the mind and improves body awareness.
One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.
Pigeon pose is a key hip opener for athletes that stretches the hip flexors, piriformis and glutes and can help to alleviate lower back pain.
Plank strengthens the abs, obliques, lower back and shoulders and is key for alleviating lower back pain and improving posture.
Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.
Rabbit pose is an advanced posture that deeply flexes your spine. Please take care in this pose, especially if you suffer from lower back pain.
Ragdoll releases tension at the lower back and stretches the calves and hamstrings. You can bend your knees as much as you need to.
Reclining Butterfly Pose
Reclining Butterfly pose is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.
In yoga, Reclining Hand-To-Big-Toe pose is the safest calf and hamstring stretch as it takes your lower back out of the equation.
Reclining Sidebend is a restorative pose that stretches the side of the body—especially the obliques, intercostals and shoulders.
Reclining Spinal Twist
Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.
Reverse Warrior is a tricky pose that strengthens the quads and hips and stretches the side of the body as well as the calves and hamstrings.
Revolved Downward Dog
Revolved Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.
Revolved Half Moon
Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, rotates the spine and challenges your balance.
Revolved Head-To-Knee is a tricky seated sidebend that stretches the sides of the body and the backs of the legs and opens up the hips.
Revolved Side Angle Pose
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility and stretches the calves and hamstrings.
Revolved Triangle Pose
Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, t-spine and chest.
Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.
Screaming Toe Pose
Screaming Toe pose is the greatest stretch for the toes, feet and ankles. It can be pretty excruciating, so take it a few breaths at a time.
Seated Sidebend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.
Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back. It’s great for your posture.
Side Lunge is a great pose for athletes to stretch the groin, calves and hamstrings, loosen up the hips and increase foot and ankle mobility.
Side Plank strengthens the wrists, shoulders, back, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs and open up the chest and the fronts of the shoulders.
Snake pose strengthens the mid back, lower back and glutes and opens up the chest and shoulders. It’s a great pose to improve posture.
Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
Standing Sidebend increases spinal mobility, stretches the abs and obliques and relieves pain in between the shoulder blades.
Thread-The-Needle pose is a beginner twist that increases spinal mobility and can help to alleviate pain in between the shoulder blades.
Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the hips.
Triangle pose is a classic sidebend that stretches the ankles, calves hamstrings, groin, outer hips, obliques and intercostals.
Upward Facing Dog
Upward Facing Dog is a deep backbend that you find in the Sun Salutations. It strengthens the upper body and improves spinal mobility.
Upward Facing Plank
Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It’s great for correcting poor posture.
Warrior 1 is a classic hip opener that improves hip, knee and ankle stability and mobility. It is most commonly practiced as part of Sun Salutation B.
Warrior 2 is a classic yoga pose that opens up and strengthens the hips and stretches the ankles, calves, hamstrings and groin.
Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.
Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.
Wide-Legged Forward Bend
Wide-Legged Forward Bend stretches the ankles, calves, hamstrings, groin and lower back and can help to alleviate lower back pain.
Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.
Wind-Relieving pose is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.
Yoga Squat is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles.