POSES BY ANATOMY

On this page you will find poses organised by anatomy. These poses stretch, strengthen and mobilise different parts of the body. Search by Feet + Ankles, Calves + Hamstrings, Quads, Hip Flexors, Groin, Glutes, IT band + TFL, Core, Posterior Chain, Lower Back, Obliques, T-spine, Chest, Neck + Shoulders and Hands + Wrists.

Feet + Ankles

Yoga Squat
Video

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.

Warrior 3
Video

Warrior 3

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

Upward Facing Plank
Video

Upward Facing Plank

Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.

Side Plank
Video

Side Plank

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

Side Lunge
Video

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.

Screaming Toe Pose
Video

Screaming Toe Pose

Screaming Toe pose is the greatest stretch for the toes, feet and ankles. It can be pretty excruciating, so take it a few breaths at a time.

Runners Lunge
Video

Runners Lunge

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

Plank
Video

Plank

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

Locust Pose
Video

Locust Pose

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

High Lunge
Video

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.

Hero Pose
Video

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.

Head-To-Knee Pose
Video

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.

Happy Baby Pose
Video

Happy Baby Pose

Happy Baby pose is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain.

Calves + Hamstrings

Warrior 3
Video

Warrior 3

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

Warrior 2
Video

Warrior 2

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

Warrior 1
Video

Warrior 1

Warrior 1 is a classic hip opener that improves hip, knee and ankle stability and mobility. It is most commonly practiced as part of Sun Salutation B.

Upward Facing Plank
Video

Upward Facing Plank

Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.

Triangle Pose
Video

Triangle Pose

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

Silver Surfer Strengthens The Hips
Video

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 the fronts of the shoulders.

Side Lunge
Video

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.

Runners Lunge
Video

Runners Lunge

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

Revolved Triangle Pose
Video

Revolved Triangle Pose

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

Revolved Head-To-Knee
Video

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 Downward Dog
Video

Revolved Downward Dog

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

Quads

Bow Pose
Video

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.

Warrior 2
Video

Warrior 2

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

Warrior 1
Video

Warrior 1

Warrior 1 is a classic hip opener that improves hip, knee and ankle stability and mobility. It is most commonly practiced as part of Sun Salutation B.

Silver Surfer Strengthens The Hips
Video

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 the fronts of the shoulders.

Runners Lunge
Video

Runners Lunge

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

Reverse Warrior
Video

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.

High Lunge
Video

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.

Hero Pose
Video

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.

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

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.

Half-Reclining Hero
Video

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 Frog Pose
Video

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.

Fish Pose
Video

Fish Pose

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

Eagle Pose
Video

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.

Dancer Pose
Video

Dancer Pose

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

Chair Pose
Video

Chair Pose

Chair pose strengthens the feet, ankles, knees, thighs, glutes, back and shoulders and can help to alleviate knee pain.

Bridge Pose
Video

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.

Hip Flexors

Wild Thing
Video

Wild Thing

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

Wheel Pose
Video

Wheel Pose

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

Upward Facing Plank
Video

Upward Facing Dog

Upward Facing Dog is an intense backbend, similar to Cobra pose, that you find in the Sun Salutations. It strengthens the wrists and shoulders.

Runners Lunge
Video

Runners Lunge

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

One-Handed Tiger
Video

One-Handed Tiger

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

Low Lunge
Video

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.

Lizard Pose
Video

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.

High Lunge
Video

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.

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

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.

Half-Reclining Hero
Video

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.

Flying Locust Pose
Video

Flying Locust Pose

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

Fish Pose
Video

Fish Pose

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

Dancer Pose
Video

Dancer Pose

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

Cobra Pose
Video

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.

Chair Pose
Video

Chair Pose

Chair pose strengthens the feet, ankles, knees, thighs, glutes, back and shoulders and can help to alleviate knee pain.

Camel Pose
Video

Camel Pose

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

Bridge Pose
Video

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.

Boat Pose
Video

Boat Pose

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

Bird Dog
Video

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.

Groin

Seated Twist
Video

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.

Yoga Squat
Video

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.

Wind-Relieving Pose
Video

Wind-Relieving Pose

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

Warrior 2
Video

Warrior 2

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

Warrior 1
Video

Warrior 1

Warrior 1 is a classic hip opener that improves hip, knee and ankle stability and mobility. It is most commonly practiced as part of Sun Salutation B.

Triangle Pose
Video

Triangle Pose

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

Tree Pose
Video

Tree Pose

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

Silver Surfer Strengthens The Hips
Video

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 the fronts of the shoulders.

Side Lunge
Video

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.

Seated Sidebend
Video

Seated Sidebend

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

Revolved Triangle Pose
Video

Revolved Triangle Pose

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

Revolved Head-To-Knee
Video

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.

Reverse Warrior
Video

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.

Happy Baby Pose
Video

Happy Baby Pose

Happy Baby pose is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain.

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

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.

Balancing Half Moon
Video

Balancing Half Moon

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

Folded Butterfly Pose
Video

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.

Easy Seat
Video

Easy Seat

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

Dancer Pose
Video

Dancer Pose

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

Glutes

Yoga Squat
Video

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.

Wind-Relieving Pose
Video

Wind-Relieving Pose

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

Snake Pose
Video

Snake Pose

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.

Side Plank
Video

Side Plank

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

Half Spinal Twist
Video

Half Spinal Twist

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

Revolved Triangle Pose
Video

Revolved Triangle Pose

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

Pigeon Pose
Video

Pigeon Pose

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.

One-Handed Tiger
Video

One-Handed Tiger

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

Lizard Pose
Video

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.

Knees-To-Chest
Video

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.

Happy Baby Pose
Video

Happy Baby Pose

Happy Baby pose is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain.

Eagle Pose
Video

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.

downward dog pose
Video

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.

Dead Pigeon Pose
Video

Dead Pigeon Pose

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

Child's Pose
Video

Child’s Pose

Child's pose is the ultimate restorative, pain-relieving yoga pose. You can take it any time, in your practice, you need to take a break.

Chair Pose
Video

Chair Pose

Chair pose strengthens the feet, ankles, knees, thighs, glutes, back and shoulders and can help to alleviate knee pain.

Bird Dog
Video

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.

TFL + IT band

Triangle Pose
Video

Triangle Pose

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

Standing Sidebend
Video

Standing Sidebend

Standing Sidebend is a warm up pose that increases spinal mobility, stretches the obliques and relieves pain in between the shoulder blades.

Half Spinal Twist
Video

Half Spinal Twist

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

Revolved Triangle Pose
Video

Revolved Triangle Pose

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

Reclining Spinal Twist
Video

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.

Low Lunge
Video

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.

Eagle Pose
Video

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.

Core

Warrior 3
Video

Warrior 3

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

Upward Facing Plank
Video

Upward Facing Plank

Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.

Tree Pose
Video

Tree Pose

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

Side Plank
Video

Side Plank

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

Plank
Video

Plank

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

Fish Pose
Video

Fish Pose

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

Crow Pose
Video

Crow Pose

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

Boat Pose
Video

Boat Pose

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

Bird Dog
Video

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.

Posterior Chain

Warrior 3
Video

Warrior 3

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

Upward Facing Plank
Video

Upward Facing Plank

Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.

Snake Pose
Video

Snake Pose

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.

Locust Pose
Video

Locust Pose

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

Cobra Pose
Video

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.

Bridge Pose
Video

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.

Bird Dog
Video

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.

Lower Back

Bow Pose
Video

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.

Seated Twist
Video

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.

Wild Thing
Video

Wild Thing

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

Wheel Pose
Video

Wheel Pose

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

Upward Facing Plank
Video

Upward Facing Dog

Upward Facing Dog is an intense backbend, similar to Cobra pose, that you find in the Sun Salutations. It strengthens the wrists and shoulders.

Sphinx Pose
Video

Sphinx Pose

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

Snake Pose
Video

Snake Pose

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.

Half Spinal Twist
Video

Half Spinal Twist

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

Reclining Spinal Twist
Video

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.

Ragdoll
Video

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.

Rabbit Pose
Video

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.

One-Handed Tiger
Video

One-Handed Tiger

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

Knees-To-Chest
Video

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.

Head-To-Knee Pose
Video

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.

Half Monkey Pose
Video

Half Monkey Pose

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

Half Frog Pose
Video

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.

Folded Butterfly Pose
Video

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.

Flying Locust Pose
Video

Flying Locust Pose

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

Dancer Pose
Video

Dancer Pose

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

Cobra Pose
Video

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.

Child's Pose
Video

Child’s Pose

Child's pose is the ultimate restorative, pain-relieving yoga pose. You can take it any time, in your practice, you need to take a break.

Cow Pose
Video

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.

Cat Pose
Video

Cat Pose

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

Camel Pose
Video

Camel Pose

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

Bridge Pose
Video

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.

Bird Dog
Video

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.

Obliques

Seated Twist
Video

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.

Triangle Pose
Video

Triangle Pose

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

Standing Sidebend
Video

Standing Sidebend

Standing Sidebend is a warm up pose that increases spinal mobility, stretches the obliques and relieves pain in between the shoulder blades.

Side Plank
Video

Side Plank

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

Half Spinal Twist
Video

Half Spinal Twist

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

Seated Sidebend
Video

Seated Sidebend

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

Revolved Head-To-Knee
Video

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 Downward Dog
Video

Revolved Downward Dog

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

Reverse Warrior
Video

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.

Reclining Spinal Twist
Video

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.

T-Spine

Bow Pose
Video

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.

Seated Twist
Video

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.

Wheel Pose
Video

Wheel Pose

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

Upward Facing Plank
Video

Upward Facing Plank

Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.

Thread-The-Needle Pose
Video

Thread-The-Needle

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

Sphinx Pose
Video

Sphinx Pose

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

Snake Pose
Video

Snake Pose

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.

Seated Sidebend
Video

Seated Sidebend

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

Revolved Downward Dog
Video

Revolved Downward Dog

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

Rabbit Pose
Video

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.

Puppy Pose
Video

Puppy Pose

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

Locust Pose
Video

Locust Pose

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

Folded Butterfly Pose
Video

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.

Flying Locust Pose
Video

Flying Locust Pose

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

Fish Pose
Video

Fish Pose

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

Eagle Pose
Video

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.

Cow Pose
Video

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.

Cat Pose
Video

Cat Pose

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

Camel Pose
Video

Camel Pose

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

Bridge Pose
Video

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.

Chest

Bow Pose
Video

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.

Seated Twist
Video

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.

Wild Thing
Video

Wild Thing

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

Wheel Pose
Video

Wheel Pose

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

Upward Facing Plank
Video

Upward Facing Plank

Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.

Snake Pose
Video

Snake Pose

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.

Silver Surfer Strengthens The Hips
Video

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 the fronts of the shoulders.

Half Spinal Twist
Video

Half Spinal Twist

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

Reverse Warrior
Video

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.

Reclining Spinal Twist
Video

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.

Puppy Pose
Video

Puppy Pose

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

One-Handed Tiger
Video

One-Handed Tiger

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

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

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.

Half Frog Pose
Video

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.

Flying Locust Pose
Video

Flying Locust Pose

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

Fish Pose
Video

Fish Pose

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

Dancer Pose
Video

Dancer Pose

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

Camel Pose
Video

Camel Pose

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

Bridge Pose
Video

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.

Neck + Shoulders

Bow Pose
Video

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.

Seated Twist
Video

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.

Wild Thing
Video

Wild Thing

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

Wheel Pose
Video

Wheel Pose

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

Warrior 3
Video

Warrior 3

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

Upward Facing Plank
Video

Upward Facing Plank

Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.

Upward Facing Plank
Video

Upward Facing Dog

Upward Facing Dog is an intense backbend, similar to Cobra pose, that you find in the Sun Salutations. It strengthens the wrists and shoulders.

Triangle Pose
Video

Triangle Pose

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

Thread-The-Needle Pose
Video

Thread-The-Needle

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

Standing Sidebend
Video

Standing Sidebend

Standing Sidebend is a warm up pose that increases spinal mobility, stretches the obliques and relieves pain in between the shoulder blades.

Snake Pose
Video

Snake Pose

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.

Silver Surfer Strengthens The Hips
Video

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 the fronts of the shoulders.

Side Plank
Video

Side Plank

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

Half Spinal Twist
Video

Half Spinal Twist

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

Seated Sidebend
Video

Seated Sidebend

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

Revolved Head-To-Knee
Video

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 Downward Dog
Video

Revolved Downward Dog

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

Reclining Spinal Twist
Video

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.

Reclining Sidebend
Video

Reclining Sidebend

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

Ragdoll
Video

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.

Rabbit Pose
Video

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.

Puppy Pose
Video

Puppy Pose

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

Plank
Video

Plank

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

Locust Pose
Video

Locust Pose

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

Folded Butterfly Pose
Video

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.

Fish Pose
Video

Fish Pose

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

Eagle Pose
Video

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.

downward dog pose
Video

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.

Crow Pose
Video

Crow Pose

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

Hands + Wrists

Wild Thing
Video

Wild Thing

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

Wheel Pose
Video

Wheel Pose

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

Upward Facing Plank
Video

Upward Facing Plank

Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.

Upward Facing Plank
Video

Upward Facing Dog

Upward Facing Dog is an intense backbend, similar to Cobra pose, that you find in the Sun Salutations. It strengthens the wrists and shoulders.

Side Plank
Video

Side Plank

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

Plank
Video

Plank

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

Eagle Pose
Video

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.

Crow Pose
Video

Crow Pose

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