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...
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
Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.
Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.
Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the feet, ankles and hips.
Side Plank strengthens the wrists, shoulders, back, abs, obliques and glutes, and can help to alleviate lower back and shoulder pain.
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...
Runner's Lunge strengthens the quads, glutes, hip stabilisers, calves and ankles, stretches the hip flexors and improves hip mobility.
Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, rotates the spine and challenges your balance.
Mountain pose strengthens the feet, ankles, legs, hips, glutes and core, improves posture, focuses the mind and improves body awareness.
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.
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...
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.
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.
Balancing Half Moon is an advanced yoga pose that strengthens the glutes and quads, stretches the hamstrings and groin and improves balance.
Half Frog is an advanced yoga backbend that stretches the ankles, quads, hip flexors, abs, chest and shoulders and improves spinal mobility.
Calves + Hamstrings
Bridge pose improves spinal mobility, opens up the hip flexors and chest, strengthens the posterior chain and relieves knee, upper and lower back...
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.
Extended Side Angle pose strengthens the quads and glute med, stretches the groin, hip flexors, obliques, intercostals and shoulders.
Half Monkey pose or Half Splits is an intermediate forward bend in yoga that stretches the calves, hamstrings and lower back.
Balancing Half Moon is an advanced yoga pose that strengthens the glutes and quads, stretches the hamstrings and groin and improves balance.
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.
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.
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 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.
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...
Triangle pose is a classic sidebend that stretches the calves, hamstrings, groin, outer hips, obliques and intercostals, and strengthens the core.
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...
Quads
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...
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...
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...
Upward Facing Dog is a deep backbend that you find in the Sun Salutations. It strengthens the upper body and improves spinal mobility.
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.
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...
Runner's Lunge strengthens the quads, glutes, hip stabilisers, calves and ankles, stretches the hip flexors and improves hip mobility.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility, stretches and strengthens the hips and challenges your balance.
Reverse Warrior is a classic yoga pose that strengthens the quads and hips, stretches the side of the body and improves spinal mobility.
One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.
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.
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.
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...
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
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.
Balancing Half Moon is an advanced yoga pose that strengthens the glutes and quads, stretches the hamstrings and groin and improves balance.
Half Frog is an advanced yoga backbend that stretches the ankles, quads, hip flexors, abs, chest and shoulders and improves spinal mobility.
Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.
Extended Side Angle pose strengthens the quads and glute med, stretches the groin, hip flexors, obliques, intercostals and shoulders.
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.
Dancer pose is an advanced balancing pose that stretches the quads, hip flexors, abs, chest and shoulders and improves hip and ankle stability.
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...
Chair pose is a powerful strengthener for the glutes, quads and calves—the muscles that protect and stabilise your knees, plus the core and shoulders.
Bridge pose improves spinal mobility, opens up the hip flexors and chest, strengthens the posterior chain and relieves knee, upper and lower back...
Hip Flexors
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...
Wind-Relieving pose is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.
Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists, shoulders, back and glutes.
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.
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...
Upward Facing Dog is a deep backbend that you find in the Sun Salutations. It strengthens the upper body and improves spinal mobility.
Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
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.
Runner's Lunge strengthens the quads, glutes, hip stabilisers, calves and ankles, stretches the hip flexors and improves hip mobility.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility, stretches and strengthens the hips and challenges your balance.
Reverse Warrior is a classic yoga pose that strengthens the quads and hips, stretches the side of the body 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.
One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.
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.
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.
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.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
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 Frog is an advanced yoga backbend that stretches the ankles, quads, hip flexors, abs, chest and shoulders and improves spinal mobility.
Flying Locust pose is an advanced and awkward posture that improves spinal mobility and stretches the abs, hip flexors and quads.
Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.
Dancer pose is an advanced balancing pose that stretches the quads, hip flexors, abs, chest and shoulders and improves hip and ankle stability.
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...
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...
Bridge pose improves spinal mobility, opens up the hip flexors and chest, strengthens the posterior chain and relieves knee, upper and lower back...
Boat pose is a challenging, core stabiliser that strengthens the deep abdominals, obliques, hip flexors and lower back, while improving your balance.
Groin
Seated Twist in yoga is a beginner spinal twist that opens up the hips and improves spinal mobility, easing neck and upper back tension.
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...
Wide-Legged Forward Bend stretches the hamstrings and adductors, releases tension in the neck and shoulders and can alleviate lower back pain.
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...
Triangle pose is a classic sidebend that stretches the calves, hamstrings, groin, outer hips, obliques and intercostals, and strengthens the core.
Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the feet, ankles and hips.
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.
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...
Seated Side Bend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.
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.
Reverse Warrior is a classic yoga pose that strengthens the quads and hips, stretches the side of the body and improves spinal mobility.
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...
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...
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.
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 is a restorative hip opener that stretches the inner thighs and groin, quiets the mind 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.
Balancing Half Moon is an advanced yoga pose that strengthens the glutes and quads, stretches the hamstrings and groin and improves balance.
Folded Butterfly pose stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.
Extended Side Angle pose strengthens the quads and glute med, stretches the groin, hip flexors, obliques, intercostals 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.
Glutes
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...
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...
Wind-Relieving pose is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.
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.
Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.
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...
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...
Upward Facing Dog is a deep backbend that you find in the Sun Salutations. It strengthens the upper body and improves spinal mobility.
Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the feet, ankles and hips.
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 is a great hip-opening, standing pose to stretch and strengthen the hips and open up the chest and the fronts of the shoulders.
Side Plank strengthens the wrists, shoulders, back, abs, obliques and glutes, and can help to alleviate lower back and shoulder pain.
Half Spinal Twist stretches the glutes, piriformis, IT band, abs, obliques, back and intercostals and improves spinal mobility.
Runner's Lunge strengthens the quads, glutes, hip stabilisers, calves and ankles, stretches the hip flexors and improves hip mobility.
Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, hips and thoracic spine.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility, stretches and strengthens the hips and challenges your balance.
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.
Reverse Warrior is a classic yoga pose that strengthens the quads and hips, stretches the side of the body and improves spinal mobility.
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...
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 challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.
Mountain pose strengthens the feet, ankles, legs, hips, glutes and core, improves posture, focuses the mind and improves body awareness.
Locust pose activates and strengthens the posterior chain—to improve posture and alleviate lower back pain and pain in between the shoulder blades.
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.
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.
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.
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.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
Balancing Half Moon is an advanced yoga pose that strengthens the glutes and quads, stretches the hamstrings and groin and improves balance.
TFL + IT band
Triangle pose is a classic sidebend that stretches the calves, hamstrings, groin, outer hips, obliques and intercostals, and strengthens the core.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility, stretches and strengthens the hips and challenges your balance.
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.
Extended Side Angle pose strengthens the quads and glute med, stretches the groin, hip flexors, obliques, intercostals and shoulders.
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.
Core
Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists, shoulders, back and glutes.
Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.
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...
Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.
Upward Facing Dog is a deep backbend that you find in the Sun Salutations. It strengthens the upper body and improves spinal mobility.
Triangle pose is a classic sidebend that stretches the calves, hamstrings, groin, outer hips, obliques and intercostals, and strengthens the core.
Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the feet, ankles and hips.
Standing Side Bend is a warm-up pose that mobilises the spine, increases lateral spinal flexion and stretches and strengthens the obliques.
Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
Side Plank strengthens the wrists, shoulders, back, abs, obliques and glutes, and can help to alleviate lower back and shoulder pain.
Plank strengthens the abs, obliques, lower back and shoulders and is key for alleviating lower back pain and improving posture.
Mountain pose strengthens the feet, ankles, legs, hips, glutes and core, improves posture, focuses the mind and improves body awareness.
Balancing Half Moon is an advanced yoga pose that strengthens the glutes and quads, stretches the hamstrings and groin and improves balance.
Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.
Crow pose is an advanced arm balance that strengthens the wrists, arms and shoulders and challenges your balance and body control.
Chair pose is a powerful strengthener for the glutes, quads and calves—the muscles that protect and stabilise your knees, plus the core and shoulders.
Boat pose is a challenging, core stabiliser that strengthens the deep abdominals, obliques, hip flexors and lower back, while improving your balance.
Bird Dog pose strengthens the shoulders, core—abs, obliques and back, glutes and hamstrings and is highly effective for alleviating lower back pain.
Posterior Chain
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...
Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.
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 activates and strengthens the posterior chain—to improve posture and alleviate lower back pain and pain in between the shoulder blades.
Bridge pose improves spinal mobility, opens up the hip flexors and chest, strengthens the posterior chain and relieves knee, upper and 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.
Lower Back
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How boxing shapes your body, and the poses that increase your punching power, protect you from injury and keep you strong and supple.
This 30-minute Mobility and Recovery sequence is a full-range hip flow that mobilises and challenges the hips in all directions and ends with release.
Recovery is an active physiological process your nervous system has to complete, not something that just happens passively when you finish exercising.
This 5-minute sequence is designed to loosen up tight feet and ankles. We also stretch the backs of the legs—the ankles, calves and hamstrings.
This sequence is designed to release tension in the hips and alleviate pain. We stretch the glutes, hip rotators, outer hip, hip flexors and groin.
Yoga for piriformis syndrome that actually works. Why stretching alone won't fix it and the activate-and-release approach that will.
This video is designed to alleviate the symptoms of piriformis syndrome and address the cause. We strengthen the glutes and release the hips.
In this article, we'll look at some of the common causes of tight hamstrings and how yoga can help to improve your flexibility.
This balance sequence is highly effective. We practice 3 classic, one-leg standing postures to improve your balance and body control.
In this 30-minute video, we strengthen the abs and obliques in the first half and follow up with a stretch for the legs and hips.
This sequence covers the two areas that most of us want to work on every week. Strengthening the core and loosening up tight hips.
This video is designed for those of you in recovery. It doesn't require weight-bearing through the upper body or put pressure on the knees.
In this 30-minute video, we combine core-strengthening poses with spine-focused recovery postures to strengthen the body and mind.
In this video, we combine Strength and Flexibility. We begin with core-strengtheners and follow up with lower body stretches.
This 30-minute sequence is a little different as we're combining two complementary disciplines—Strength and Recovery.
This core sequence gives your shoulders a rest! We strengthen the abs standing, in balancing postures, seated and reclining on the mat.
This challenging sequence includes all my favourite balance postures and it's a perfect one to do to show off in front of your friends!
This sequence is designed for endurance athletes. We focus on breathing, opening up the hips, flexing the hamstrings, core strength and focus.
This 30-minute yoga flow will test your endurance, increase mobility in the shoulders, spine and hips and stretch the hamstrings.
This short sequence is designed for you to practice without equipment when you've been driving for an extended period of time.
This class is all about endurance, both mental and physical. We warm up, transition through standing and balancing poses and open up the hips.
This sequence is designed to build stability in your hips, strengthen the core, quads and glutes and improve ROM in the ankles, knees and hips.
This mobility sequence is a great warm up for any upper body focused workout. We mobilise the spine, neck, shoulders, elbows and wrists.
Tight hip flexors and quads pull your lower back forward and compress your lower back, which is why you get niggling pain there
This sequence is designed to help correct anterior pelvic tilt, caused by tight quads and hip flexors and weak glutes and core.
This sequence is designed for you to practice reciprocal inhibition to release tightly-bound tissues and restore good movement mechanics.
If you’ve ever struggled with tight hamstrings, locked-up hips, or rounded shoulders, reciprocal inhibition may be the missing link.
In this power sequence, we strengthen the upper body, open up the hips, stretch the legs, and improve your balance and proprioception.
This mobility sequence is designed with longevity in mind. We activate, mobilise, stretch and strengthen. It's tough but something to aim for!
This short flow is designed to help you release pre-competition tension. We release nervous energy from the body and calm the mind.
Yoga for injury recovery works with your whole body, not just the site of pain—restoring mobility and rebuilding strength safely.
In this sequence, we build towards the apex of arm balances—Crow pose. We warm uo the hands, wrists, arms, shoulders and core and open up the hips.
This sequence is designed to counteract the negative effects of sitting. We stretch the hips, open up the chest and mobilise the spine.
Elite athletes and performers have the ability to slow things down. It's as though they have some type of temporal manipulation ability.
This 5-minute core workout is designed to strengthen your lower abs and obliques—key muscles for balance, posture, and performance.
This 5-minute neck and shoulder relief sequence is great if your neck and upper back feel tight or sore and don't have time to do a full session.
This sequence is fantastic for drilling balance. We practice all the one-legged pose favourites - Tree, Warrior 3, Dancer and One-Legged Chair.
More weightlifters than ever are discovering that yoga isn't just for spiritual seekers. It's a powerful tool that complements resistance training.
This sequence is designed to ease pain and stiffness in the neck and shoulders. We stretch all the muscles in the area, to restore mobility.
From cyclists to climbers, athletes across disciplines are turning to yoga not just for flexibility, but also to gain the competitive edge.
This 30-minute sequence focuses on improving flexibility in the spine and hips. It combines dynamic and static stretches to increase ROM.
This core workout is designed to strengthen your abs, obliques, and lower back—key muscles for balance, posture and athletic performance.
This dynamic hip mobility sequence is designed to loosen up your hips. We improve flexibility, activate stabilising muscles and release tension.
This is a dynamic sequence designed to improve shoulder, spine and hip mobility, strengthen the quads, hips and core and train better balance.
This 30-minute, full-body yoga stretch is designed to release tension in every muscle. To improve your mobility, increase your flexibility and reset.
This sequence is designed to release tension and restore mobility after rolling. We focus on hips, lower back, shoulders and ankles.
This total body stretch is designed to release tension in the upper and lower body. It’s a great one to do on your day off to loosen you up.
This classic warrior flow sequence improves mobility in the spine and hips, stretches the calves and hamstrings, and strengthens the quads.
This sequence is designed to warm you up before your workout to ensure that you perform at your best and stay injury-free. We focus on the hips.
Obliques
Seated Twist in yoga is a beginner spinal twist that opens up the hips and improves spinal mobility, easing neck and upper back tension.
Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists, shoulders, back and glutes.
Triangle pose is a classic sidebend that stretches the calves, hamstrings, groin, outer hips, obliques and intercostals, and strengthens the core.
Standing Side Bend is a warm-up pose that mobilises the spine, increases lateral spinal flexion and stretches and strengthens the obliques.
Side Plank strengthens the wrists, shoulders, back, abs, obliques and glutes, and can help to alleviate lower back and shoulder pain.
Half Spinal Twist stretches the glutes, piriformis, IT band, abs, obliques, back and intercostals and improves spinal mobility.
Seated Side Bend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility, stretches and strengthens the hips 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 Half Moon is an advanced pose that stretches the calves and hamstrings, rotates the spine and challenges your balance.
T-Spine
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...
Seated Twist in yoga is a beginner spinal twist that opens up the hips and improves spinal mobility, easing neck and upper back tension.
Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists, shoulders, back and glutes.
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.
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 is a beginner twist that increases spinal mobility and can help to alleviate pain in the neck and in between the shoulder...
Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
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 stretches the glutes, piriformis, IT band, abs, obliques, back and intercostals and improves spinal mobility.
Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, hips and thoracic spine.
Revolved Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.
Reclining Side Bend is a restorative, pain-relieving pose that stretches the side of the body—the obliques, intercostals and shoulders.
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 is a key restorative backbend that opens up the chest and shoulders, mobilises the thoracic spine and can help to ease shoulder and lower...
One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.
Flying Locust pose is an advanced and awkward posture that improves spinal mobility and stretches the abs, hip flexors and quads.
Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.
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...
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...
Chest
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...
Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists, shoulders, back and glutes.
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.
Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.
Triangle pose is a classic sidebend that stretches the calves, hamstrings, groin, outer hips, obliques and intercostals, and strengthens the core.
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 is a great hip-opening, standing pose to stretch and strengthen the hips and open up the chest and the fronts of the shoulders.
Half Spinal Twist stretches the glutes, piriformis, IT band, abs, obliques, back and intercostals and improves spinal mobility.
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 Butterfly pose is a restorative hip opener that stretches the groin and inner thighs, opens up the chest and releases tension at the lower...
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...
One-Handed Tiger challenges your balance, stretches the quads, hip flexors, 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.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
Half Frog is an advanced yoga backbend that stretches the ankles, quads, hip flexors, abs, chest and shoulders and improves spinal mobility.
Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.
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...
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...
Bridge pose improves spinal mobility, opens up the hip flexors and chest, strengthens the posterior chain and relieves knee, upper and lower back...
Neck + Shoulders
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...
Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists, shoulders, back and glutes.
Wide-Legged Forward Bend stretches the hamstrings and adductors, releases tension in the neck and shoulders and can alleviate lower back pain.
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.
Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.
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...
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...
Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.
Upward Facing Dog is a deep backbend that you find in the Sun Salutations. It strengthens the upper body and improves spinal mobility.
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...
Standing Side Bend is a warm-up pose that mobilises the spine, increases lateral spinal flexion and stretches and strengthens the obliques.
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 is a great hip-opening, standing pose to stretch and strengthen the hips and open up the chest and the fronts of the shoulders.
Side Plank strengthens the wrists, shoulders, back, abs, obliques and glutes, and can help to alleviate lower back and shoulder pain.
Seated Side Bend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.
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 Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.
Reverse Warrior is a classic yoga pose that strengthens the quads and hips, stretches the side of the body and improves spinal mobility.
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 Side Bend is a restorative, pain-relieving pose that stretches the side of the body—the obliques, intercostals and shoulders.
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...
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...
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 is a key restorative backbend that opens up the chest and shoulders, mobilises the thoracic spine and can help to ease shoulder and lower...
Plank strengthens the abs, obliques, lower back and shoulders and is key for alleviating lower back pain and improving posture.
Locust pose activates and strengthens the posterior chain—to improve posture and alleviate lower back pain and pain in between the shoulder blades.
Half Frog is an advanced yoga backbend that stretches the ankles, quads, hip flexors, abs, chest and shoulders and improves spinal mobility.
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 opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.
Extended Side Angle pose strengthens the quads and glute med, stretches the groin, hip flexors, obliques, intercostals and shoulders.
Hands + Wrists
Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists, shoulders, back and glutes.
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.
Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.
Upward Facing Dog is a deep backbend that you find in the Sun Salutations. It strengthens the upper body and improves spinal mobility.
Side Plank strengthens the wrists, shoulders, back, abs, obliques and glutes, and can help to alleviate lower back and shoulder pain.
Revolved Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.
Plank strengthens the abs, obliques, lower back and shoulders and is key for alleviating lower back pain and improving posture.
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.
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.
Crow pose is an advanced arm balance that strengthens the wrists, arms and shoulders and challenges your balance and body control.