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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 opens up the hips.
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 is an advanced balancing pose.
Video

Warrior 3

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

Side Lunge stretches the groin, calves and hamstrings.
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 stretches the toes and feet.
Video

Screaming Toe

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

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

Plank

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

High Lunge opens up the hips and can help to alleviate lower back pain.
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 is a great pose for meditation and pranayama.
Video

Hero

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

Calves + Hamstrings

Warrior 3 is an advanced balancing pose.
Video

Warrior 3

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

Warrior 2 is a classic standing pose that opens up the hips.
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 is a classic yoga pose and groin stretch.
Video

Warrior 1

Warrior 1 is a classic hip opener that stretches the ankles, calves, hamstrings, groin and shoulders and strengthens the quads and hips.

Triangle is a classic standing pose that stretches the calves and hamstrings.
Video

Triangle

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

Silver Surfer opens up the hips and shoulders.
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 shoulders.

Side Lunge stretches the groin, calves and hamstrings.
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.

Quads

Bow is an advanced backbend.
Video

Bow

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

Warrior 2 is a classic standing pose that opens up the hips.
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 is a classic yoga pose and groin stretch.
Video

Warrior 1

Warrior 1 is a classic hip opener that stretches the ankles, calves, hamstrings, groin and shoulders and strengthens the quads and hips.

Silver Surfer opens up the hips and shoulders.
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 shoulders.

High Lunge opens up the hips and can help to alleviate lower back pain.
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 is a great pose for meditation and pranayama.
Video

Hero

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

Chair pose strengthens the thighs and glutes.
Video

Chair

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

Bridge can help to alleviate lower back pain.
Video

Bridge

Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Hip Flexors

Wheel is an advanced backbend.
Video

Wheel

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

Low Lunge stretches the hip flexors.
Video

Low Lunge

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

Lizard pose opens up the hips and can help to alleviate lower back pain.
Video

Lizard

Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.

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

Cobra or bhujangasana is an intermediate backbend.
Video

Cobra

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

Chair pose strengthens the thighs and glutes.
Video

Chair

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

Camel is an advanced yoga backbend.
Video

Camel

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

Bridge can help to alleviate lower back pain.
Video

Bridge

Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Boat pose strengthens the core.
Video

Boat

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

Bird Dogs strengthen the lower back.
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 reduces stiffness in the neck and shoulders.
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 opens up the hips.
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 2 is a classic standing pose that opens up the hips.
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 is a classic yoga pose and groin stretch.
Video

Warrior 1

Warrior 1 is a classic hip opener that stretches the ankles, calves, hamstrings, groin and shoulders and strengthens the quads and hips.

Triangle is a classic standing pose that stretches the calves and hamstrings.
Video

Triangle

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

Silver Surfer opens up the hips and shoulders.
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 shoulders.

Side Lunge stretches the groin, calves and hamstrings.
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.

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

Easy Seat

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

Glutes

Yoga Squat opens up the hips.
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.

Snake is a great chest opener.
Video

Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Lizard pose opens up the hips and can help to alleviate lower back pain.
Video

Lizard

Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.

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

Downward Dog

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

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

Dead Pigeon

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

Chair pose strengthens the thighs and glutes.
Video

Chair

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

Bridge can help to alleviate lower back pain.
Video

Bridge

Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Bird Dogs strengthen the lower back.
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 is a classic standing pose that stretches the calves and hamstrings.
Video

Triangle

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

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

Dead Pigeon

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

Core

Warrior 3 is an advanced balancing pose.
Video

Warrior 3

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

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

Plank

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

Crow is a challenging arm balance.
Video

Crow

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

Boat pose strengthens the core.
Video

Boat

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

Bird Dogs strengthen the lower back.
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 is an advanced balancing pose.
Video

Warrior 3

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

Snake is a great chest opener.
Video

Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Cobra or bhujangasana is an intermediate backbend.
Video

Cobra

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

Bridge can help to alleviate lower back pain.
Video

Bridge

Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Bird Dogs strengthen the lower back.
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 is an advanced backbend.
Video

Bow

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

Seated Twist reduces stiffness in the neck and shoulders.
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 is an advanced backbend.
Video

Wheel

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

Sphinx is a fantastic beginner backbend.
Video

Sphinx

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

Snake is a great chest opener.
Video

Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Rabbit pose is the deepest forward bend in yoga.
Video

Rabbit

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

Cobra or bhujangasana is an intermediate backbend.
Video

Cobra

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

Cow is a beginner backbend.
Video

Cow

Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.

Cat-Cow mobilises the spine.
Video

Cat

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

Camel is an advanced yoga backbend.
Video

Camel

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

Bridge can help to alleviate lower back pain.
Video

Bridge

Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Bird Dogs strengthen the lower back.
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 reduces stiffness in the neck and shoulders.
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 is a classic standing pose that stretches the calves and hamstrings.
Video

Triangle

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

Standing Sidebend stretches the obliques and shoulders.
Video

Standing Sidebend

Standing Sidebend is a warm up pose that can increase spinal mobility, stretch the shoulders and alleviate pain in between the shoulder blades.

T-Spine

Bow is an advanced backbend.
Video

Bow

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

Seated Twist reduces stiffness in the neck and shoulders.
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 is an advanced backbend.
Video

Wheel

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

Thread-The-Needle is a beginner twist.
Video

Thread-The-Needle

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

Sphinx is a fantastic beginner backbend.
Video

Sphinx

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

Snake is a great chest opener.
Video

Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Rabbit pose is the deepest forward bend in yoga.
Video

Rabbit

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

Cow is a beginner backbend.
Video

Cow

Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.

Cat-Cow mobilises the spine.
Video

Cat

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

Camel is an advanced yoga backbend.
Video

Camel

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

Bridge can help to alleviate lower back pain.
Video

Bridge

Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Chest

Bow is an advanced backbend.
Video

Bow

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

Seated Twist reduces stiffness in the neck and shoulders.
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 is an advanced backbend.
Video

Wheel

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

Snake is a great chest opener.
Video

Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Silver Surfer opens up the hips and shoulders.
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 shoulders.

Camel is an advanced yoga backbend.
Video

Camel

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

Bridge can help to alleviate lower back pain.
Video

Bridge

Bridge is a key postural counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Neck + Shoulders

Bow is an advanced backbend.
Video

Bow

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

Seated Twist reduces stiffness in the neck and shoulders.
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 is an advanced backbend.
Video

Wheel

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

Warrior 3 is an advanced balancing pose.
Video

Warrior 3

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

Triangle is a classic standing pose that stretches the calves and hamstrings.
Video

Triangle

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

Thread-The-Needle is a beginner twist.
Video

Thread-The-Needle

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

Standing Sidebend stretches the obliques and shoulders.
Video

Standing Sidebend

Standing Sidebend is a warm up pose that can increase spinal mobility, stretch the shoulders and alleviate pain in between the shoulder blades.

Snake is a great chest opener.
Video

Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Silver Surfer opens up the hips and shoulders.
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 shoulders.

Rabbit pose is the deepest forward bend in yoga.
Video

Rabbit

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

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

Plank

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

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

Downward Dog

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

Crow is a challenging arm balance.
Video

Crow

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

Hands + Wrists

Wheel is an advanced backbend.
Video

Wheel

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

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

Plank

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

Crow is a challenging arm balance.
Video

Crow

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