Yoga Squat is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles.
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
Wide-Legged Forward Bend stretches the ankles, calves, hamstrings, groin and lower back and can help to alleviate lower back pain.
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.
Side Plank strengthens the wrists, shoulders, back, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
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 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 strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.
In yoga, Reclining Hand-To-Big-Toe pose is the safest calf and hamstring stretch as it takes your lower back out of the equation.
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 alleviate lower back, knee and pain in between the shoulder blades.
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 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 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 relaxes the body, quiets the mind and can help to alleviate lower back pain.
Calves + Hamstrings
Downward Dog is the quintessential yoga pose. It's great for stretching the backs of the legs and strengthening the wrists, shoulders and glutes.
Extended Side Angle pose strengthens the knees, quads and hips, opens up the hips, stretches the sides and improves lung capacity.
Half Monkey pose or Half Splits is an intermediate forward bend that stretches the ankles, calves, hamstrings and lower back.
Balancing Half Moon is an advanced posture that challenges your balance, strengthens and opens up the hips and develops focus.
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.
High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.
Plank strengthens the abs, obliques, lower back and shoulders and is key for alleviating lower back pain and improving posture.
Ragdoll releases tension at the lower back and stretches the calves and hamstrings. You can bend your knees as much as you need to.
In yoga, Reclining Hand-To-Big-Toe pose is the safest calf and hamstring stretch as it takes your lower back out of the equation.
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 sidebend that stretches the sides of the body and the backs of the legs and opens up the hips.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility and stretches the calves and hamstrings.
Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, t-spine and chest.
Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.
Quads
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 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 hip opener that improves hip, knee and ankle stability and mobility. It is most commonly practiced as part of Sun Salutation B.
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 strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility and stretches the calves and hamstrings.
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 stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.
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 stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
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 is an advanced backbend that stretches the feet, ankles, knees, quads, 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 knees, quads and hips, opens up the hips, stretches the sides and improves lung capacity.
Eagle is an advanced pose that strengthens the 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 stability.
Chair pose strengthens the feet, ankles, knees, thighs, glutes, back and shoulders and can help to alleviate knee pain.
Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
Hip Flexors
Wild Thing improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.
Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.
Upward Facing Dog is a deep backbend that you find in the Sun Salutations. It strengthens the upper body and improves spinal mobility.
Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility and stretches the calves and hamstrings.
One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.
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 is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.
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 stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
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 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 stability.
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 strengthens the feet, ankles, knees, thighs, glutes, back and shoulders and can help to alleviate knee pain.
Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.
Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
Boat pose is a tricky core stabiliser that strengthens the abs, obliques, lower back, hip flexors, adductors, upper back and neck.
Bird Dog strengthens the core—the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain.
Groin
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 is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles.
Wind-Relieving pose is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.
Wide-Legged Forward Bend stretches the ankles, calves, hamstrings, groin and lower back and can help to alleviate lower back pain.
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 hip opener that improves hip, knee and ankle stability and mobility. It is most commonly practiced as part of Sun Salutation B.
Triangle pose is a classic sidebend that stretches the ankles, calves hamstrings, groin, outer hips, obliques and intercostals.
Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the hips.
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 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 is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.
Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, t-spine and chest.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility and stretches the calves and hamstrings.
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 Half Moon is an advanced pose that stretches the calves and hamstrings, rotates the spine and challenges your balance.
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 Butterfly pose is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.
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 stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
Balancing Half Moon is an advanced posture that challenges your balance, strengthens and opens up the hips and develops focus.
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 knees, quads and hips, opens up the hips, stretches the sides and improves lung capacity.
Easy Seat (sitting cross-legged) opens up the hips, stretches the ankles, knees, hamstrings and groin and helps to improve posture.
Dancer pose is an advanced balancing pose that stretches the quads, hip flexors, abs, chest and shoulders and improves hip stability.
Glutes
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 is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.
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 strengthens the wrists, shoulders, back, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.
Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, t-spine and chest.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility and stretches the calves and hamstrings.
Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, rotates the spine and challenges your balance.
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.
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 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 is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain.
Eagle is an advanced pose that strengthens the 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 and glutes.
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 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 strengthens the feet, ankles, knees, thighs, glutes, back and shoulders and can help to alleviate knee pain.
Bird Dog strengthens 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 is a classic sidebend that stretches the ankles, calves hamstrings, groin, outer hips, obliques and intercostals.
Standing Sidebend increases spinal mobility, stretches the abs and obliques and relieves pain in between the shoulder blades.
Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.
Revolved Triangle is an advanced twisting pose that improves spinal mobility and stretches the calves, hamstrings, t-spine and chest.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility and stretches the calves and hamstrings.
Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, rotates the spine 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.
Low Lunge is a crucial pose for athletes—to stretch the hip flexors, including the psoas. I recommend you practice it after every workout.
Extended Side Angle pose strengthens the knees, quads and hips, opens up the hips, stretches the sides and improves lung capacity.
Eagle is an advanced pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.
Core
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 hips.
Side Plank strengthens the wrists, shoulders, back, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
Revolved Side Angle pose is an advanced hip opener that improves spinal mobility and stretches the calves and hamstrings.
Plank strengthens the abs, obliques, lower back and shoulders and is key for alleviating lower back pain and improving posture.
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.
Boat pose is a tricky core stabiliser that strengthens the abs, obliques, lower back, hip flexors, adductors, upper back and neck.
Bird Dog strengthens 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 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.
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 alleviate lower back, knee and pain in between the shoulder blades.
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 improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
Bird Dog strengthens 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 is an intense backbend that improves spinal mobility and opens up the chest. It's an advanced posture, so take extra care.
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 improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.
Wide-Legged Forward Bend stretches the ankles, calves, hamstrings, groin and lower back and can help to alleviate lower back pain.
Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.
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.
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 TFL, glutes, abs, obliques, back, chest, shoulders and neck 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.
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 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 challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.
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 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 or Half Splits is an intermediate forward bend that stretches the ankles, calves, hamstrings and lower back.
Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, 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.
Flying Locust pose is an advanced and awkward posture that improves spinal mobility and stretches the abs, hip flexors and quads.
Dancer pose is an advanced balancing pose that stretches the quads, hip flexors, abs, chest and shoulders and improves hip stability.
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 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 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 improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.
Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.
Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
Bird Dog strengthens the core—the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain.
Obliques
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 is a classic sidebend that stretches the ankles, calves hamstrings, groin, outer hips, obliques and intercostals.
Standing Sidebend increases spinal mobility, stretches the abs and obliques and relieves pain in between the shoulder blades.
Side Plank strengthens the wrists, shoulders, back, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.
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 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 is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.
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 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 is an intense backbend that improves spinal mobility and opens up the chest. It's an advanced posture, so take extra care.
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 that stretches the front of the body and strengthens the posterior chain. 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 between the shoulder blades.
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.
Seated Sidebend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.
Revolved Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the 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 counterpose for athletes that targets the thoracic spine and releases tension at the lower back.
Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.
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 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.
Eagle is an advanced pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.
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 improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.
Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.
Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
Chest
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 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 improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.
Wheel 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 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.
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 stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.
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 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 is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.
One-Handed Tiger challenges your balance, stretches the quads, hip flexors, chest and shoulders and improves spinal mobility.
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 backbend that stretches the feet, ankles, knees, quads, 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.
Extended Side Angle pose strengthens the knees, quads and hips, opens up the hips, stretches the sides and improves lung capacity.
Dancer pose is an advanced balancing pose that stretches the quads, hip flexors, abs, chest and shoulders and improves hip stability.
Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.
Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
Neck + Shoulders
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 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 improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.
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 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.
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 ankles, calves hamstrings, groin, outer hips, obliques and intercostals.
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 increases spinal mobility, stretches the abs and obliques and relieves pain in between the shoulder blades.
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 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 strengthens the wrists, shoulders, back, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.
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 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 is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.
Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.
Reclining Sidebend is a restorative pose that stretches the side of the body—especially the obliques, intercostals and shoulders.
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 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 counterpose for athletes that targets the thoracic spine and releases tension at the lower back.
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 alleviate lower back, knee and pain in between the shoulder blades.
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 knees, quads and hips, opens up the hips, stretches the sides and improves lung capacity.
Eagle is an advanced pose that strengthens the 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 and glutes.
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 improves spine and shoulder mobility, challenges your balance and strengthens the wrists and shoulders.
Wheel 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 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, glutes, abs and obliques 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.
Eagle is an advanced pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.
Crow pose is an advanced arm balance that strengthens the wrists, arms and shoulders and challenges your balance and body control.