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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 is an intense backbend that increases 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 improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and 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.

Dancer is a challenging balancing posture.
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Dancer

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 is an advanced, core-strengthening backbend.
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Fish

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 quad stretch.
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Flying Locust

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 a quad stretch.
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Half Frog

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.
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Locust

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

One-Handed Tiger is a balancing backbend.
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One-Handed Tiger

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

Puppy pose improves spinal mobility especially in the thoracic.
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Puppy

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.

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.

Dancer is a challenging balancing posture.
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Dancer

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

Eagle is an advanced balance pose with internal hip rotation.
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Eagle

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

Balancing Half Moon is an advanced balancing hip opener.
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Half Moon

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

One-Handed Tiger is a balancing backbend.
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One-Handed Tiger

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

Revolved Half Moon is an advanced balancing pose.
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Revolved Half Moon

Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, improves spinal mobility and challenges your balance.

Revolved Side Angle is a fantastic advanced twist.
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Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that improves spinal mobility and stretches the ankles, calves and hamstrings.

Revolved Triangle is an advanced twist.
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Revolved Triangle

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 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.

Fish pose is an advanced, core-strengthening backbend.
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Fish

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

Locust pose activates and strengthens the posterior chain.
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Locust

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

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.

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-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.

Child is a deeply restorative yoga pose.
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Child

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

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.

Folded Butterfly opens up the hips.
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Folded Butterfly

Folded Butterfly stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.

Half Monkey stretches the calves and hamstrings.
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Half Monkey

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

Head-To-Knee pose stretches the calves, hamstrings and lower back.
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Head-To-Knee

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 is a restorative pose that can help to alleviate lower back pain.
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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 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.

Ragdoll stretches the calves and hamstrings and releases the lower back.
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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 rotates the spine and stretches the calves and hamstrings.
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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.

Dancer is a challenging balancing posture.
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Dancer

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

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.

Eagle is an advanced balance pose with internal hip rotation.
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Eagle

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

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.

Extended Side Angle opens up the hips and stretches the obliques.
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Extended Side Angle

Extended Side Angle strengthens the knees, quads and hips, opens up the hips, stretches the side body and improves lung capacity.

Flying Locust is an advanced quad stretch.
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Flying Locust

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.

Folded Butterfly opens up the hips.
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Folded Butterfly

Folded Butterfly stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.

Half Frog is a quad stretch.
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Half Frog

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

Balancing Half Moon is an advanced balancing hip opener.
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Half Moon

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

Half-Reclining Hero stretches the quads and can help to alleviate lower back pain.
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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) opens up the hips.
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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 is a restorative pose that opens up the hips.
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Happy Baby

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

Head-To-Knee pose stretches the calves, hamstrings and lower back.
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Head-To-Knee

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 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.

One-Handed Tiger is a balancing backbend.
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One-Handed Tiger

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

Pigeon is a key hip opener for athletes.
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Pigeon

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

Reclining Butterfly opens up the hips.
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Reclining Butterfly

Reclining Butterfly is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.

Reverse Warrior is a side-bending standing pose.
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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 Half Moon is an advanced balancing pose.
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Revolved Half Moon

Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, improves spinal mobility and challenges your balance.

Revolved Side Angle is a fantastic advanced twist.
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Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that improves spinal mobility and stretches the ankles, calves and hamstrings.

Revolved Triangle is an advanced twist.
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Revolved Triangle

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

Runners Lunge is a great hip flexor stretch.
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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 can help to alleviate neck pain.
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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 Spinal Twist is a great TFL stretch.
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Seated Spinal Twist

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

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.

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 is a deeply restorative yoga pose.
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Child

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

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.

Happy Baby is a restorative pose that opens up the hips.
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Happy Baby

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

Knees-To-Chest is a restorative pose that can help to alleviate lower back pain.
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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 is a key hip opener for athletes.
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Pigeon

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

Puppy pose improves spinal mobility especially in the thoracic.
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Puppy

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

Ragdoll stretches the calves and hamstrings and releases the lower back.
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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 Butterfly opens up the hips.
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Reclining Butterfly

Reclining Butterfly is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.

Reclining Sidebend is a restorative reclining pose.
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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 alleviates lower back pain.
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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.

Extended Side Angle opens up the hips and stretches the obliques.
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Extended Side Angle

Extended Side Angle strengthens the knees, quads and hips, opens up the hips, stretches the side body and improves lung capacity.

Reclining Sidebend is a restorative reclining pose.
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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 is a side-bending standing pose.
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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.

Seated Sidebend can help to alleviate neck pain.
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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-Twisted Lizard (or Low Lunge Quad Stretch) opens up the hips.
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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 alleviates lower back pain.
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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 rotates the spine and stretches the calves and hamstrings.
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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 Half Moon is an advanced balancing pose.
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Revolved Half Moon

Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, improves spinal mobility and challenges your balance.

Revolved Side Angle is a fantastic advanced twist.
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Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that improves spinal mobility and stretches the ankles, calves and hamstrings.

Revolved Triangle is an advanced twist.
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Revolved Triangle

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

Seated Spinal Twist is a great TFL stretch.
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Seated Spinal Twist

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

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.