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Bird Dogs strengthen the lower back.Bird Dogs strengthen the lower back.
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Bird Dog

Bird Dogs strengthen the core—the abs, obliques and lower back and are one of the most effective poses for alleviating lower 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.

Cat pose stretches the upper back and shoulders.Cat pose stretches the upper back and shoulders.
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Cat

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

Child is a deeply restorative yoga pose.Child is a deeply restorative yoga pose.
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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 pose is a beginner backbend.Cow pose is a beginner backbend.
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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.

Half Monkey stretches the calves and hamstrings.Half Monkey stretches the calves and hamstrings.
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Half Monkey

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

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.

Hero pose is a great pose for meditation and pranayama.Hero pose is a great pose for meditation and pranayama.
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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.

Low Lunge stretches the hip flexors.Low Lunge stretches the hip flexors.
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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.

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.

Rabbit pose is the deepest forward bend in yoga.Rabbit pose is the deepest forward bend in yoga.
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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.

Screaming Toe stretches the toes and feet.Screaming Toe stretches the toes and feet.
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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.

Thread the Needle is a beginner twist.Thread the Needle is a beginner twist.
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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.