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 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.
 Bridge Pose (Setu Bandhasana) A gentle backbend, Bridge Pose opens up the front of the body while strengthening the gluts and hamstrings.
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.
Frog Pose (Bhekasana) Bheka means frog. This is a very deep stretch for the quadriceps and psoas muscles. Maintain control with the core so that you dont collapse into your lower back.
 Heron Pose (Krounchasana) Krouncha means a heron. It is challenging to keep the sitting bone of the bent leg on the floor while doing heron pose, especially if you have tight hip flexors. The full pose is done by placing the chin on the knee of the straight leg.
Lying Quadricep Stretch This pose is one of the most effective and simplest ways to stretch the quadricep muscle. It can be quite an intense stretch, so move into it slowly and make sure that you feel no discomfort in your knee.
Lying Quadricep Stretch Supported This pose is the supported version of the Lying Quadricep Stretch and may not be possible if your Quadricep muscle is very tight. It can be quite an intense stretch, so move into it slowly and make sure that you feel no discomfort in your knee.
One Leg Folded Forward Bend (Trianga Mukhaikapada Paschimottanasana) Trianga means three limbs; mukha is the face; eka is one; pada is leg or foot; and paschima means the west. This pose stretches the hamstring muscle of the straight leg while limbering the hip flexor and ankle of the bent leg. It also tones the digestive organs.
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