Bow pose improves spinal mobility and opens up the chest and shoulders. It is an advanced posture so take extra care.
Backbends stretch the front of the body and strengthen the back of the body. They are great for improving posture, activating the posterior chain, mobilising the spine, increasing breathing capacity and relieving upper and lower back pain. You will find a number of 15-minute back-bending sequences in the Flexibility series.
Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.
Camel is an advanced backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest and activates the glutes.
Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves 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.
Dancer is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders and improves stability in the hips.
Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.
Flying Locust is an advanced pose that improves spinal mobility and stretches the abs, hip flexors and quads. It's awkward, so take it easy.
Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.
Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.
One-Handed Tiger challenges your balance, stretches the quads, hip flexors and shoulders and improves spinal mobility.
Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.
Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.
Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
Upward Facing Dog is an intense backbend, similar to Cobra pose, that is practiced mostly as part of Sun Salutation A and B.
Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.
Wild Thing is an advanced backbend that improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.