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Bow is an advanced backbend.Bow is an advanced backbend.
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Bow

Bow pose improves spinal mobility and stretches the chest and shoulders. It is an advanced posture so please be extra careful.

Bridge can help to alleviate lower back pain.Bridge can help to alleviate lower back pain.
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Bridge

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

Camel is an advanced yoga backbend.Camel is an advanced yoga backbend.
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Camel

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

Dancer is a challenging balancing posture.Dancer is a challenging balancing posture.
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Dancer

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

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

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

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

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

Flying Locust is an advanced quad stretch.Flying Locust is an advanced quad stretch.
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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.

Half Frog is an intermediate quad stretch.Half Frog is an intermediate quad stretch.
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Half Frog

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

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

Locust pose activates and strengthens the posterior chain.Locust pose activates and strengthens the posterior chain.
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Locust

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

One-Handed Tiger is a balancing backbend.One-Handed Tiger is a balancing backbend.
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One-Handed Tiger

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

Puppy pose improves spinal mobility especially in the thoracic.Puppy pose improves spinal mobility especially in the thoracic.
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Puppy

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

Reclining Spinal Twist alleviates lower back pain.Reclining Spinal Twist alleviates lower back pain.
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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.

Reverse Warrior is a side-bending standing pose.Reverse Warrior is a side-bending standing pose.
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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.

Seated Spinal Twist is a great TFL stretch.Seated Spinal Twist is a great TFL stretch.
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Seated Spinal Twist

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