Bow pose is an intense backbend that improves spinal mobility, strengthens the posterior chain and opens up the chest. It's an advanced posture, so...
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.
Bridge pose improves spinal mobility, opens up the hip flexors and chest, strengthens the posterior chain and relieves knee, upper and lower back...
Camel pose is an advanced backbend that improves spinal mobility, opens up the chest, stretches the abs and hip flexors and can help to alleviate...
Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs, improves posture and can help to alleviate back...
Cow pose is a classic yoga posture that improves spinal mobility and can help relieve pain in the neck, in between the shoulder blades and at the...
Dancer pose is an advanced balancing pose that stretches the quads, hip flexors, abs, chest and shoulders and improves hip and ankle stability.
Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.
Flying Locust pose is an advanced and awkward posture that improves spinal mobility and stretches the abs, hip flexors and quads.
Half Frog is an advanced yoga backbend that stretches the ankles, quads, hip flexors, abs, chest and shoulders and improves spinal mobility.
Locust pose activates and strengthens the posterior chain—to improve posture and alleviate lower back pain and pain in between the shoulder blades.
One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.
Puppy pose is a key restorative backbend that opens up the chest and shoulders, mobilises the thoracic spine and can help to ease shoulder and lower...
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.
Upward Facing Dog is a deep backbend that you find in the Sun Salutations. It strengthens the upper body and improves spinal mobility.
Wheel is an advanced backbend that stretches the front of the body and strengthens the back of the body. Please be careful in this pose.
Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists, shoulders, back and glutes.
Cat pose is a foundational yoga posture that improves spinal mobility, stretches the upper back, and can help alleviate lower back, shoulder and neck...
Child's pose is the ultimate restorative, pain-relieving, de-compressing yoga pose. You can come into it any time in your practice you need to rest...
Downward Dog is the quintessential yoga pose. It's great for stretching the backs of the legs and strengthening the wrists, shoulders, hips and feet.
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 or Half Splits is an intermediate forward bend in yoga that stretches the calves, hamstrings and lower back.
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 essentially Child's pose on your back. It's great for releasing tension at the lower back and neutralising the spine.
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, shoulders and neck and can help to alleviate pain in these areas. You can bend your knees as much as you...
In yoga, Reclining Hand-To-Big-Toe pose is the safest calf and hamstring stretch as your lower back is fully supported, unlike in seated and standing...
Revolved Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.
Wide-Legged Forward Bend stretches the hamstrings and adductors, releases tension in the neck and shoulders and can alleviate lower back pain.
Wind-Relieving pose is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.
Extended Side Angle pose strengthens the quads and glute med, stretches the groin, hip flexors, obliques, intercostals and shoulders.
Reclining Side Bend is a restorative, pain-relieving pose that stretches the side of the body—the obliques, intercostals and shoulders.
Reverse Warrior is a classic yoga pose that strengthens the quads and hips, stretches the side of the body and improves spinal mobility.
Revolved Head-To-Knee is a tricky seated side bend that stretches the sides of the body and the backs of the legs, and opens up the hips.
Seated Side Bend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.
Standing Side Bend is a warm-up pose that mobilises the spine, increases lateral spinal flexion and stretches and strengthens the obliques.
Triangle pose is a classic sidebend that stretches the calves, hamstrings, groin, outer hips, obliques and intercostals, and strengthens the core.
Balancing Half Moon is an advanced yoga pose that strengthens the glutes and quads, stretches the hamstrings and groin and improves balance.
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 and ankle stability.
Eagle is an advanced balance pose that strengthens the feet, ankles, hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.
Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, rotates the spine and challenges your balance.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility, stretches and strengthens the hips and challenges your balance.
Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, hips and thoracic spine.
Side Plank strengthens the wrists, shoulders, back, abs, obliques and glutes, and can help to alleviate lower back and shoulder pain.
Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the feet, ankles and hips.
Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.
Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists, shoulders, back and glutes.
Half Spinal Twist stretches the glutes, piriformis, IT band, abs, obliques, back and intercostals and improves spinal mobility.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
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 Half Moon is an advanced pose that stretches the calves and hamstrings, rotates the spine and challenges your balance.
Revolved Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility, stretches and strengthens the hips and challenges your balance.
Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, hips and thoracic spine.
Seated Twist in yoga is a beginner spinal twist that opens up the hips and improves spinal mobility, easing neck and upper back tension.
Thread The Needle pose is a beginner twist that increases spinal mobility and can help to alleviate pain in the neck and in between the shoulder...
Balancing Half Moon is an advanced yoga pose that strengthens the glutes and quads, stretches the hamstrings and groin and improves balance.
Dead Pigeon pose or Figure Four stretches the glutes, piriformis and external hip rotators and can help to alleviate lower back pain and sciatica.
Eagle is an advanced balance pose that strengthens the feet, ankles, hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.
Easy Seat is a foundational yoga posture that opens up the hips, stretches the ankles groin, gently strengthens the core and helps to improve posture.
Extended Side Angle pose strengthens the quads and glute med, stretches the groin, hip flexors, obliques, intercostals and shoulders.
Flying Locust pose is an advanced and awkward posture that improves spinal mobility and stretches the abs, hip flexors and quads.
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 is an advanced yoga backbend that stretches the ankles, quads, hip flexors, abs, chest and shoulders and improves spinal mobility.
Half Spinal Twist stretches the glutes, piriformis, IT band, abs, obliques, back and intercostals and improves spinal mobility.
Half-Reclining Hero pose is a challenging quad stretch that also stretches the ankles 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 is a restorative hip opener that stretches the inner thighs and groin, 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 and is one of the few poses that internally rotates the hips. Thunderbolt is the more...
High Lunge or High Crescent Lunge builds strength in the hips, legs and core, stretches the hip flexors and can ease knee and lower back pain.
Lizard pose is a key hip opener in yoga that stretches the hip flexors, glutes and groin and can help to alleviate lower back pain.
Low Lunge is a crucial hip flexor stretch (including the psoas) for athletes that also stretches the quads and can help ease lower back pain.
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.
Reclining Butterfly pose is a restorative hip opener that stretches the groin and inner thighs, opens up the chest and releases tension at the lower...
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 classic yoga pose that strengthens the quads and hips, stretches the side of the body and improves spinal mobility.
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 side bend that stretches the sides of the body and the backs of the legs, and opens up the hips.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility, stretches and strengthens the hips and challenges your balance.
Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, hips and thoracic spine.
Runner's Lunge strengthens the quads, glutes, hip stabilisers, calves and ankles, stretches the hip flexors and improves hip mobility.
Seated Side Bend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.
Seated Twist in yoga is a beginner spinal twist that opens up the hips and improves spinal mobility, easing neck and upper back tension.
Side Lunge is a great yoga pose for athletes to stretch the adductors, hamstrings and calves, loosen up your hips and increase foot and ankle...
Silver Surfer is a great hip-opening, standing pose to stretch and strengthen the hips and open up the chest and the fronts of the shoulders.
Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the feet, ankles and hips.
Warrior 1 is a classic hip opener that improves hip, knee and ankle stability and flexibility. It is most commonly practiced as part of Sun...
Warrior 2 is a classic yoga pose that opens up and stabilises the hips, strengthens the feet, ankles, quads and core, and stretches the groin and...
Wide-Legged Forward Bend stretches the hamstrings and adductors, releases tension in the neck and shoulders and can alleviate lower back pain.
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 calves, groin and glutes and strengthens the feet and ankles and can help to alleviate lower back...
Bird Dog pose strengthens the shoulders, core—abs, obliques and back, glutes and hamstrings and is highly effective for alleviating lower back pain.
Boat pose is a challenging, core stabiliser that strengthens the deep abdominals, obliques, hip flexors and lower back, while improving your balance.
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—to improve posture and alleviate lower back pain and pain in between the shoulder blades.
Plank strengthens the abs, obliques, lower back and shoulders and is key for alleviating lower back pain and improving posture.
Side Plank strengthens the wrists, shoulders, back, abs, obliques and glutes, and can help to alleviate lower back and shoulder pain.
Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.
Child's pose is the ultimate restorative, pain-relieving, de-compressing yoga pose. You can come into it any time in your practice you need to rest...
Final Resting pose usually comes at the end of the session. It is designed to allow your body to rest so that you can integrate the benefits of the...
Happy Baby pose is a restorative hip opener that stretches the inner thighs and groin, quiets the mind and can help to alleviate 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.
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.
Puppy pose is a key restorative backbend that opens up the chest and shoulders, mobilises the thoracic spine and can help to ease shoulder and lower...
Ragdoll releases tension at the lower back, shoulders and neck and can help to alleviate pain in these areas. You can bend your knees as much as you...
Reclining Butterfly pose is a restorative hip opener that stretches the groin and inner thighs, opens up the chest and releases tension at the lower...
Reclining Side Bend is a restorative, pain-relieving pose that stretches the side of the body—the obliques, intercostals and shoulders.
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 is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.