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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 is an advanced backbend.
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Bow

Bow pose improves spinal mobility and opens up the chest and shoulders. It is an advanced posture so take extra care.

Bridge can help to alleviate lower back pain.
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Bridge

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 yoga backbend.
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Camel

Camel is an advanced backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest and activates the glutes.

Cobra or bhujangasana is an intermediate backbend.
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Cobra

Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.

Cow is a beginner backbend.
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Cow

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.

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.

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.

Crow is a challenging arm balance.
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Crow

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

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.

Bird Dogs strengthen the lower back.
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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 strengthens the core.
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Boat

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

Plank pose strengthens the core and can help to alleviate lower back pain.
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Plank

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

Cat-Cow mobilises the spine.
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Cat

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

Downward Dog stretches the ankles, calves, hamstrings and spine.
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Downward Dog

Downward Dog is one of the quintessential yoga pose. It stretches the calves and hamstrings, lengthens the spine and strengthens the body.

Rabbit pose is the deepest forward bend in yoga.
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Rabbit

Rabbit is an advanced pose that puts your spine into deep flexion. Please be careful with this pose—especially if you suffer from lower back pain.

Dead Pigeon is an all-star pose for athletes.
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Dead Pigeon

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

Easy Seat is a great posture for meditation and breathing techniques.
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Easy Seat

Sitting cross-legged (Easy Seat) opens up the hips, stretches the ankles, knees, hamstrings and groin and improves posture.

Hero pose is a great pose for meditation and pranayama.
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Hero

Hero pose stretches the feet, ankles, knees and quads—the superficial front line and is one of the only poses that internally rotates the hips.

High Lunge opens up the hips and can help to alleviate lower back pain.
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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 opens up the hips and can help to alleviate lower back pain.
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Lizard

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 stretches the hip flexors.
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Low Lunge

Low Lunge is crucial for athletes, to stretch the hip flexors and act as a postural counterpose. Practice this pose after every workout.

Seated Twist reduces stiffness in the neck and shoulders.
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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 stretches the groin, calves and hamstrings.
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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.

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.

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.

Corpse or savasana is the most restorative yoga pose.
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Corpse

Corpse or Final Resting pose usually comes at the end of the session. It is designed to allow your body to rest so that the benefits can integrate.

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.

Seated Twist reduces stiffness in the neck and shoulders.
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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.