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POSES BY TYPE

I've broken down the Pose Library into the different pose types—Backbends, Balance, Core Strengtheners, Forward Bends, Hip Openers, Sidebends, Twists and Restorative poses. Each type of pose offers a unique set of benefits. If you click on the image, you'll find a video tutorial, difficulty level, benefits, instructions, contraindications, modifications and variations for each of them.

Bow Pose
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Bow Pose

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
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Bridge Pose

Bridge pose improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and lower back pain.

Camel Pose
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Camel Pose

Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.

Cobra Pose
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Cobra Pose

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
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Cow Pose

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 Pose
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Dancer Pose

Dancer pose is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders and improves hip stability.

Fish Pose
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Fish Pose

Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.

Flying Locust Pose
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Flying Locust Pose

Flying Locust pose is an advanced and awkward posture that improves spinal mobility and stretches the abs, hip flexors and quads.

Half Frog Pose
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Half Frog Pose

Half Frog pose is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.

Locust Pose
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Locust Pose

Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.

One-Handed Tiger
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One-Handed Tiger

One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.

Puppy Pose
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Puppy Pose

Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.

Snake is a great chest opener.
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Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Sphinx is a fantastic beginner backbend.
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Sphinx

Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.

Upward Facing Plank is an advanced backbend.
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Upward Facing Dog

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.
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Wheel

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.
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Wild Thing

Wild Thing is an advanced backbend that improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.

Balancing Half Moon
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Balancing Half Moon

Balancing Half Moon is an advanced posture that challenges your balance, strengthens and opens up the hips and develops focus.

Crow Pose
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Crow Pose

Crow pose is an advanced arm balance that strengthens the wrists, arms and shoulders and challenges your balance and body control.

Dancer Pose
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Dancer Pose

Dancer pose is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders and improves hip stability.

Eagle Pose
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Eagle Pose

Eagle is an advanced balance pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.

One-Handed Tiger
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One-Handed Tiger

One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.

Revolved Triangle Pose
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Revolved Triangle Pose

Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, t-spine and chest.

Side Plank strengthens the wrists, shoulders and obliques.
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Side Plank

Side Plank strengthens the wrists, shoulders, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.

Tree pose is a on-legged balancing pose.
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Tree

Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the hips.

Warrior 3 is an advanced balancing pose.
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Warrior 3

Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.

Wild Thing is an advanced backbend.
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Wild Thing

Wild Thing is an advanced backbend that improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.

Bird Dog
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Bird Dog

Bird Dog strengthens and stabilises the core—the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain.

Boat Pose
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Boat Pose

Boat pose is a tricky core stabiliser that strengthens the abs, obliques, lower back, hip flexors, adductors, upper back and neck.

Fish Pose
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Fish Pose

Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.

Locust Pose
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Locust Pose

Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.

Plank
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Plank

Plank pose strengthens the abs, obliques, lower back and shoulders and is a key pose for alleviating lower back pain and improving posture.

Side Plank strengthens the wrists, shoulders and obliques.
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Side Plank

Side Plank strengthens the wrists, shoulders, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.

Upward Facing Plank opens up the chest.
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Upward Facing Plank

Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.

Cat Pose
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Cat Pose

Cat pose improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.

Child's Pose
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Child’s Pose

Child's pose is the ultimate restorative posture. It's great to practice at the start of your session to bring you into your body and quiet your mind.

downward dog pose
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Downward Dog

Downward Dog is the quintessential yoga pose. It's great for stretching the backs of the legs and strengthening the wrists, shoulders and glutes.

Folded Butterfly Pose
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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 Monkey Pose
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Half Monkey Pose

Half Monkey pose or Half Splits is an intermediate forward bend that stretches the ankles, calves, hamstrings and lower back.

Head-To-Knee Pose
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Head-To-Knee Pose

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.

Knees-To-Chest
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Knees-To-Chest

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.

Rabbit Pose
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Rabbit Pose

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
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Ragdoll

Ragdoll releases tension at the lower back and stretches the calves and hamstrings. You can bend your knees as much as you need to.

Revolved Downward Dog
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Revolved Downward Dog

Revolved Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.

Balancing Half Moon
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Balancing Half Moon

Balancing Half Moon is an advanced posture that challenges your balance, strengthens and opens up the hips and develops focus.

Dancer Pose
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Dancer Pose

Dancer pose is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders and improves hip stability.

Dead Pigeon Pose
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Dead Pigeon Pose

Dead Pigeon pose or Figure Four stretches the glutes, TFL, piriformis and external hip rotators and can help to alleviate lower back pain.

Eagle Pose
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Eagle Pose

Eagle is an advanced balance pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.

Easy Seat
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Easy Seat

Easy Seat (sitting cross-legged) opens up the hips, stretches the ankles, knees, hamstrings and groin and helps to improve posture.

Flying Locust Pose
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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
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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
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Half Frog Pose

Half Frog pose is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.

Half Spinal Twist
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Half Spinal Twist

Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.

Half-Reclining Hero
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Half-Reclining Hero

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 (or Low Lunge Quad Stretch)
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Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.

Happy Baby Pose
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Happy Baby Pose

Happy Baby pose stretches the glutes, groin and hamstrings, relaxes the body, quiets the mind and can help to alleviate lower back pain.

Head-To-Knee Pose
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Head-To-Knee Pose

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
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Hero 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
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High Lunge

High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.

Lizard Pose
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Lizard Pose

Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.

Low Lunge
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Low Lunge

Low Lunge is a crucial pose for athletes—to stretch the hip flexors, including the psoas. I recommend you practice it after every workout.

One-Handed Tiger
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One-Handed Tiger

One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.

Pigeon Pose
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Pigeon Pose

Pigeon pose is a key hip opener for athletes that stretches the hip flexors, piriformis, TFL and glutes and can help to alleviate lower back pain.

Reverse Warrior
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Reverse Warrior

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 Head-To-Knee
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Revolved Head-To-Knee

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 Triangle Pose
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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
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Runners Lunge

Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.

Seated Sidebend
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Seated Sidebend

Seated Sidebend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.

Seated Twist
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Seated Twist

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
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Side Lunge

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.

Silver Surfer opens up the hips and shoulders.
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Silver Surfer

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 shoulders.

Tree pose is a on-legged balancing pose.
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Tree

Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the hips.

Warrior 1 is a classic yoga pose and groin stretch.
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Warrior 1

Warrior 1 is a classic hip opener that stretches the ankles, calves, hamstrings, groin and shoulders and strengthens the quads and hips.

Warrior 2 is a classic standing pose that opens up the hips.
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Warrior 2

Warrior 2 is a classic yoga pose that opens up and strengthens the hips and stretches the ankles, calves, hamstrings and groin.

Wheel is an advanced backbend.
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Wheel

Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.

Wind-Relieving pose can help to alleviate lower back pain.
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Wind-Relieving

Wind-Relieving pose is crucial for athletes to release tension at the lower back and stretch the hip flexors—especially after a workout.

Yoga Squat opens up the hips.
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Yoga Squat

Yoga Squat is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles.

Child's Pose
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Child’s Pose

Child's pose is the ultimate restorative posture. It's great to practice at the start of your session to bring you into your body and quiet your mind.

Corpse Pose or Savasana
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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...

Happy Baby Pose
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Happy Baby Pose

Happy Baby pose stretches the glutes, groin and hamstrings, relaxes the body, quiets the mind and can help to alleviate lower back pain.

Knees-To-Chest
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Knees-To-Chest

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.

Pigeon Pose
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Pigeon Pose

Pigeon pose is a key hip opener for athletes that stretches the hip flexors, piriformis, TFL and glutes and can help to alleviate lower back pain.

Puppy Pose
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Puppy Pose

Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.

Ragdoll
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Ragdoll

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 Sidebend
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Reclining Sidebend

Reclining Sidebend is a restorative pose that stretches the entire length of the side body—especially the obliques, intercostals and shoulders.

Reclining Spinal Twist
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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.

Wind-Relieving pose can help to alleviate lower back pain.
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Wind-Relieving

Wind-Relieving pose is crucial for athletes to release tension at the lower back and stretch the hip flexors—especially after a workout.

Reclining Sidebend
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Reclining Sidebend

Reclining Sidebend is a restorative pose that stretches the entire length of the side body—especially the obliques, intercostals and shoulders.

Reverse Warrior
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Reverse Warrior

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 Head-To-Knee
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Revolved Head-To-Knee

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.

Seated Sidebend
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Seated Sidebend

Seated Sidebend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.

Standing Sidebend stretches the obliques and shoulders.
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Standing Sidebend

Standing Sidebend is a warm up pose that can increase spinal mobility, stretch the shoulders and alleviate pain in between the shoulder blades.

Triangle is a classic standing pose that stretches the calves and hamstrings.
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Triangle

Triangle pose is a classic sidebend that stretches the ankles, calves hamstrings, groin, outer hips, obliques and intercostals.

Half Spinal Twist
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Half Spinal Twist

Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.

Half-Twisted Lizard (or Low Lunge Quad Stretch)
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Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.

Reclining Spinal Twist
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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.

Revolved Downward Dog
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Revolved Downward Dog

Revolved Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.

Revolved Triangle Pose
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Revolved Triangle Pose

Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, t-spine and chest.

Seated Twist
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Seated Twist

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.

Thread-The-Needle is a beginner twist.
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Thread-The-Needle

Thread-The-Needle pose is a warm-up twist that increases spinal mobility and can really help to alleviate pain in between the shoulder blades.