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.
Tag - Kneeling
Camel is an advanced backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest and activates the glutes.
Cat pose improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.
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.
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.
Half Monkey or Half Splits is an intermediate forward bend that stretches the ankles, calves, hamstrings and lower back.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.
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.
Low Lunge is crucial for athletes, to stretch the hip flexors and act as a postural counterpose. Practice this pose after every workout.
One-Handed Tiger challenges your balance, stretches the quads, hip flexors and shoulders and improves spinal mobility.
Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.
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.
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.
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.