fbpx

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.

Upward Facing Plank opens up the chest.
Video

Upward Facing Plank

Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.

Side Plank strengthens the wrists, shoulders and obliques.
Video

Side Plank

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

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.

Runners Lunge is a great hip flexor stretch.
Video

Runners Lunge

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

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.

Locust pose activates and strengthens the posterior chain.
Video

Locust

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

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.

Head-To-Knee pose stretches the calves, hamstrings and lower back.
Video

Head-To-Knee

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 is a restorative pose that opens up the hips.
Video

Happy Baby

Happy Baby stretches the glutes, groin and hamstrings, relaxes the body, quiets the mind and can help to alleviate lower back pain.

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.

Upward Facing Plank opens up the chest.
Video

Upward Facing Plank

Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.

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.

Runners Lunge is a great hip flexor stretch.
Video

Runners Lunge

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

Revolved Triangle is an advanced twist.
Video

Revolved Triangle

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

Revolved Side Angle is a fantastic advanced twist.
Video

Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that improves spinal mobility and stretches the ankles, calves and hamstrings.

Revolved Half Moon is an advanced balancing pose.
Video

Revolved Half Moon

Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, improves spinal mobility and challenges your balance.

Revolved Downward Dog rotates the spine and stretches the calves and hamstrings.
Video

Revolved Downward Dog

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

Quads

Bow is an advanced backbend.
Video

Bow

Bow is an intense backbend that increases 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.

Runners Lunge is a great hip flexor stretch.
Video

Runners Lunge

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

Revolved Side Angle is a fantastic advanced twist.
Video

Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that improves spinal mobility and stretches the ankles, calves and hamstrings.

Reverse Warrior is a side-bending standing pose.
Video

Reverse Warrior

Reverse Warrior is a tricky pose that strengthens the quads and hips and stretches the side of the body as well as the calves and hamstrings.

High Lunge 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.

Half-Twisted Lizard (or Low Lunge Quad Stretch) opens up the hips.
Video

Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.

Half-Reclining Hero stretches the quads and can help to alleviate lower back pain.
Video

Half-Reclining Hero

Half-Reclining Hero pose is a quad stretch that stretches the feet, ankles, knees and hip flexors and can help to alleviate lower back pain.

Half Frog is a quad stretch.
Video

Half Frog

Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.

Fish pose is an advanced, core-strengthening backbend.
Video

Fish

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

Extended Side Angle opens up the hips and stretches the obliques.
Video

Extended Side Angle

Extended Side Angle strengthens the knees, quads and hips, opens up the hips, stretches the side body and improves lung capacity.

Eagle is an advanced balance pose with internal hip rotation.
Video

Eagle

Eagle is an advanced balancing pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.

Dancer is a challenging balancing posture.
Video

Dancer

Dancer is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders and improves stability in 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 improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and back pain.

Hip Flexors

Wild Thing is an advanced backbend.
Video

Wild Thing

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

Wheel 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.

Upward Facing Plank is an advanced backbend.
Video

Upward Facing Dog

Upward Facing Dog is an intense backbend, similar to Cobra pose, that is practiced mostly as part of Sun Salutation A and B.

Runners Lunge is a great hip flexor stretch.
Video

Runners Lunge

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

Revolved Side Angle is a fantastic advanced twist.
Video

Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that improves spinal mobility and stretches the ankles, calves and hamstrings.

One-Handed Tiger is a balancing backbend.
Video

One-Handed Tiger

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

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.

Half-Twisted Lizard (or Low Lunge Quad Stretch) opens up the hips.
Video

Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.

Half-Reclining Hero stretches the quads and can help to alleviate lower back pain.
Video

Half-Reclining Hero

Half-Reclining Hero pose is a quad stretch that stretches the feet, ankles, knees and hip flexors and can help to alleviate lower back pain.

Flying Locust is an advanced quad stretch.
Video

Flying Locust

Flying Locust is an advanced pose that improves spinal mobility and stretches the abs, hip flexors and quads. It's awkward, so take it easy.

Fish pose is an advanced, core-strengthening backbend.
Video

Fish

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

Dancer is a challenging balancing posture.
Video

Dancer

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

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 improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and 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.

Wind-Relieving pose can help to alleviate lower back pain.
Video

Wind-Relieving

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

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.

Tree pose is a on-legged balancing pose.
Video

Tree

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

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.

Seated Sidebend can help to alleviate neck pain.
Video

Seated Sidebend

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

Revolved Triangle is an advanced twist.
Video

Revolved Triangle

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

Revolved Side Angle is a fantastic advanced twist.
Video

Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that improves spinal mobility and stretches the ankles, calves and hamstrings.

Revolved Half Moon is an advanced balancing pose.
Video

Revolved Half Moon

Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, improves spinal mobility and challenges your balance.

Reverse Warrior is a side-bending standing pose.
Video

Reverse Warrior

Reverse Warrior is a tricky pose that strengthens the quads and hips and stretches the side of the body as well as the calves and hamstrings.

Reclining Butterfly opens up the hips.
Video

Reclining Butterfly

Reclining Butterfly is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.

Happy Baby is a restorative pose that opens up the hips.
Video

Happy Baby

Happy Baby stretches the glutes, groin and hamstrings, relaxes the body, quiets the mind and can help to alleviate lower back pain.

Half-Twisted Lizard (or Low Lunge Quad Stretch) opens up the hips.
Video

Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.

Balancing Half Moon is an advanced balancing hip opener.
Video

Half Moon

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

Folded Butterfly opens up the hips.
Video

Folded Butterfly

Folded Butterfly stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.

Extended Side Angle opens up the hips and stretches the obliques.
Video

Extended Side Angle

Extended Side Angle strengthens the knees, quads and hips, opens up the hips, stretches the side body and improves lung capacity.

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.

Dancer is a challenging balancing posture.
Video

Dancer

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

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.

Wind-Relieving pose can help to alleviate lower back pain.
Video

Wind-Relieving

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

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.

Side Plank strengthens the wrists, shoulders and obliques.
Video

Side Plank

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

Seated Spinal Twist is a great TFL stretch.
Video

Seated Spinal Twist

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

Revolved Triangle is an advanced twist.
Video

Revolved Triangle

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

Revolved Side Angle is a fantastic advanced twist.
Video

Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that improves spinal mobility and stretches the ankles, calves and hamstrings.

Revolved Half Moon is an advanced balancing pose.
Video

Revolved Half Moon

Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, improves spinal mobility and challenges your balance.

Pigeon is a key hip opener for athletes.
Video

Pigeon

Pigeon pose is a key hip opener for athletes that stretches the hip flexors, TFL and glutes and can help to alleviate lower back pain.

One-Handed Tiger is a balancing backbend.
Video

One-Handed Tiger

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

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.

Knees-To-Chest is a restorative pose that can help to alleviate lower back pain.
Video

Knees-To-Chest

Knees-To-Chest is essentially Child's pose on your back. It's great for releasing tension at the lower back and neutralising the spine.

Happy Baby is a restorative pose that opens up the hips.
Video

Happy Baby

Happy Baby stretches the glutes, groin and hamstrings, relaxes the body, quiets the mind and can help to alleviate lower back pain.

Eagle is an advanced balance pose with internal hip rotation.
Video

Eagle

Eagle is an advanced balancing pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.

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.

Child is a deeply restorative yoga pose.
Video

Child

Child is the ultimate restorative pose. It's great to practice at the start of your session to bring you into your body and quiet your mind.

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.

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.

Seated Spinal Twist is a great TFL stretch.
Video

Seated Spinal Twist

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

Revolved Triangle is an advanced twist.
Video

Revolved Triangle

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

Revolved Side Angle is a fantastic advanced twist.
Video

Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that improves spinal mobility and stretches the ankles, calves and hamstrings.

Revolved Half Moon is an advanced balancing pose.
Video

Revolved Half Moon

Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, improves spinal mobility and challenges your balance.

Reclining Spinal Twist alleviates lower back pain.
Video

Reclining Spinal Twist

Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.

Pigeon is a key hip opener for athletes.
Video

Pigeon

Pigeon pose is a key hip opener for athletes that stretches the hip flexors, TFL and glutes and can help to alleviate lower back pain.

Extended Side Angle opens up the hips and stretches the obliques.
Video

Extended Side Angle

Extended Side Angle strengthens the knees, quads and hips, opens up the hips, stretches the side body and improves lung capacity.

Eagle is an advanced balance pose with internal hip rotation.
Video

Eagle

Eagle is an advanced balancing pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.

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.

Upward Facing Plank opens up the chest.
Video

Upward Facing Plank

Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.

Tree pose is a on-legged balancing pose.
Video

Tree

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 and obliques.
Video

Side Plank

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

Revolved Side Angle is a fantastic advanced twist.
Video

Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that improves spinal mobility and stretches the ankles, calves and hamstrings.

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.

Fish pose is an advanced, core-strengthening backbend.
Video

Fish

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

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.

Upward Facing Plank opens up the chest.
Video

Upward Facing Plank

Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.

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.

Locust pose activates and strengthens the posterior chain.
Video

Locust

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

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 improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and 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 is an intense backbend that increases 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.

Wild Thing is an advanced backbend.
Video

Wild Thing

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

Wheel 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.

Upward Facing Plank is an advanced backbend.
Video

Upward Facing Dog

Upward Facing Dog is an intense backbend, similar to Cobra pose, that is practiced mostly as part of Sun Salutation A and B.

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.

Seated Spinal Twist is a great TFL stretch.
Video

Seated Spinal Twist

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

Reclining Spinal Twist alleviates lower back pain.
Video

Reclining Spinal Twist

Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.

Ragdoll stretches the calves and hamstrings and releases the lower back.
Video

Ragdoll

Ragdoll releases tension at the lower back and stretches the calves and hamstrings. You can bend your knees as much as you need to.

Rabbit pose 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.

One-Handed Tiger is a balancing backbend.
Video

One-Handed Tiger

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

Knees-To-Chest is a restorative pose that can help to alleviate lower back pain.
Video

Knees-To-Chest

Knees-To-Chest is essentially Child's pose on your back. It's great for releasing tension at the lower back and neutralising the spine.

Head-To-Knee pose stretches the calves, hamstrings and lower back.
Video

Head-To-Knee

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 stretches the calves and hamstrings.
Video

Half Monkey

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

Half Frog is a quad stretch.
Video

Half Frog

Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.

Folded Butterfly opens up the hips.
Video

Folded Butterfly

Folded Butterfly stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.

Flying Locust is an advanced quad stretch.
Video

Flying Locust

Flying Locust is an advanced pose that improves spinal mobility and stretches the abs, hip flexors and quads. It's awkward, so take it easy.

Dancer is a challenging balancing posture.
Video

Dancer

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

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.

Child is a deeply restorative yoga pose.
Video

Child

Child is the ultimate restorative pose. It's great to practice at the start of your session to bring you into your body and quiet your mind.

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 improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and 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.

Side Plank strengthens the wrists, shoulders and obliques.
Video

Side Plank

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

Seated Spinal Twist is a great TFL stretch.
Video

Seated Spinal Twist

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

Seated Sidebend can help to alleviate neck pain.
Video

Seated Sidebend

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

Revolved Downward Dog rotates the spine and stretches the calves and hamstrings.
Video

Revolved Downward Dog

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

Reverse Warrior is a side-bending standing pose.
Video

Reverse Warrior

Reverse Warrior is a tricky pose that strengthens the quads and hips and stretches the side of the body as well as the calves and hamstrings.

Reclining Spinal Twist alleviates lower back pain.
Video

Reclining Spinal Twist

Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.

T-Spine

Bow is an advanced backbend.
Video

Bow

Bow is an intense backbend that increases 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.

Upward Facing Plank opens up the chest.
Video

Upward Facing Plank

Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.

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.

Seated Sidebend can help to alleviate neck pain.
Video

Seated Sidebend

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

Revolved Downward Dog rotates the spine and stretches the calves and hamstrings.
Video

Revolved Downward Dog

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

Rabbit pose 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.

Puppy pose improves spinal mobility especially in the thoracic.
Video

Puppy

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.
Video

Locust

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

Folded Butterfly opens up the hips.
Video

Folded Butterfly

Folded Butterfly stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.

Flying Locust is an advanced quad stretch.
Video

Flying Locust

Flying Locust is an advanced pose that improves spinal mobility and stretches the abs, hip flexors and quads. It's awkward, so take it easy.

Fish pose is an advanced, core-strengthening backbend.
Video

Fish

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 balance pose with internal hip rotation.
Video

Eagle

Eagle is an advanced balancing pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.

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 improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and back pain.

Chest

Bow is an advanced backbend.
Video

Bow

Bow is an intense backbend that increases 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.

Wild Thing is an advanced backbend.
Video

Wild Thing

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

Wheel 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.

Upward Facing Plank opens up the chest.
Video

Upward Facing Plank

Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.

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.

Seated Spinal Twist is a great TFL stretch.
Video

Seated Spinal Twist

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

Reverse Warrior is a side-bending standing pose.
Video

Reverse Warrior

Reverse Warrior is a tricky pose that strengthens the quads and hips and stretches the side of the body as well as the calves and hamstrings.

Reclining Spinal Twist alleviates lower back pain.
Video

Reclining Spinal Twist

Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.

Puppy pose improves spinal mobility especially in the thoracic.
Video

Puppy

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

One-Handed Tiger is a balancing backbend.
Video

One-Handed Tiger

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

Half-Twisted Lizard (or Low Lunge Quad Stretch) opens up the hips.
Video

Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.

Half Frog is a quad stretch.
Video

Half Frog

Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.

Flying Locust is an advanced quad stretch.
Video

Flying Locust

Flying Locust is an advanced pose that improves spinal mobility and stretches the abs, hip flexors and quads. It's awkward, so take it easy.

Fish pose is an advanced, core-strengthening backbend.
Video

Fish

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

Extended Side Angle opens up the hips and stretches the obliques.
Video

Extended Side Angle

Extended Side Angle strengthens the knees, quads and hips, opens up the hips, stretches the side body and improves lung capacity.

Dancer is a challenging balancing posture.
Video

Dancer

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

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 improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and back pain.

Neck + Shoulders

Bow is an advanced backbend.
Video

Bow

Bow is an intense backbend that increases 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.

Wild Thing is an advanced backbend.
Video

Wild Thing

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

Wheel 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.

Upward Facing Plank opens up the chest.
Video

Upward Facing Plank

Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.

Upward Facing Plank is an advanced backbend.
Video

Upward Facing Dog

Upward Facing Dog is an intense backbend, similar to Cobra pose, that is practiced mostly as part of Sun Salutation A and B.

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.

Side Plank strengthens the wrists, shoulders and obliques.
Video

Side Plank

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

Seated Spinal Twist is a great TFL stretch.
Video

Seated Spinal Twist

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

Seated Sidebend can help to alleviate neck pain.
Video

Seated Sidebend

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

Revolved Downward Dog rotates the spine and stretches the calves and hamstrings.
Video

Revolved Downward Dog

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

Reclining Spinal Twist alleviates lower back pain.
Video

Reclining Spinal Twist

Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.

Reclining Sidebend is a restorative reclining pose.
Video

Reclining Sidebend

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

Ragdoll stretches the calves and hamstrings and releases the lower back.
Video

Ragdoll

Ragdoll releases tension at the lower back and stretches the calves and hamstrings. You can bend your knees as much as you need to.

Rabbit pose 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.

Puppy pose improves spinal mobility especially in the thoracic.
Video

Puppy

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

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.

Locust pose activates and strengthens the posterior chain.
Video

Locust

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

Folded Butterfly opens up the hips.
Video

Folded Butterfly

Folded Butterfly stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.

Fish pose is an advanced, core-strengthening backbend.
Video

Fish

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

Extended Side Angle opens up the hips and stretches the obliques.
Video

Extended Side Angle

Extended Side Angle strengthens the knees, quads and hips, opens up the hips, stretches the side body and improves lung capacity.

Eagle is an advanced balance pose with internal hip rotation.
Video

Eagle

Eagle is an advanced balancing pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.

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

Wild Thing is an advanced backbend.
Video

Wild Thing

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

Wheel 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.

Upward Facing Plank opens up the chest.
Video

Upward Facing Plank

Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.

Upward Facing Plank is an advanced backbend.
Video

Upward Facing Dog

Upward Facing Dog is an intense backbend, similar to Cobra pose, that is practiced mostly as part of Sun Salutation A and B.

Side Plank strengthens the wrists, shoulders and obliques.
Video

Side Plank

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

Eagle is an advanced balance pose with internal hip rotation.
Video

Eagle

Eagle is an advanced balancing pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.

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.