Main Pose CategoriesPoses by Body PositionPoses by Body PartPoses by Muscle GroupUPPER BODYLOWER BODYPoses by Level of DifficultyYoga Anatomy |
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Yoga Poses Bent Knee Trunk Flexion  This is a great stretch for the lower back in flexion. Proceed slowly and cautiously if you have had a previous injury or surgery to your lower back, or if your are inflexible.
 Bow Pose (Dhanurasana) Dhanu means bow. The arms are used like a bow-string to pull the head, trunk and legs up together, resembling a bent bow. Bow Pose stretches the front of the shoulders, the hip flexors and the spine in a backbend.
Cobbler Pose (Baddha Konasana) Baddha means bound; Kona means angle. Also known as bound angle pose, this pose opens the hips and stretches the adductor muscles of the inner groin. With a forward fold the lower back is also stretched.
Cow Face Pose - Legs Only (Gomukhasana) Go means cow; Mukha means face. This is a deep stretch for the hips, namely the gluteus medius, maximus and minimus, as well as the piriformis.
Cross-legged Hip Stretch This is a nice way to stretch the hips, moving gradually from a gentle to a deep stretch.
Dancers Pose (Natarajasana) Nata means dancer; Raja means lord or king. This beautiful pose is dedicated to Siva, Lord of the Dance, who is the fountain and source of Yoga. It is a great pose to challenge your balance, as well as stretch the front side of the body.
Double Toe Hold (Ubhaya Padangusthasana) Ubhaya means both; Padangustha is big toe. This pose is an effective forward bend, similar to Double Leg Forward Stretch, with the additional challenge of balancing.
Downward Facing Dog Pose (Adho Mukha Svanasana) Adho Mukha means having the face downwards; Svana is a dog. This pose resembles a dog having a good stretch. It stretches the spine, hamstrings and shoulders, while strengthening the shoulders and encouraging blood flow to the head.
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