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.
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.
 Extended Angle Pose (Utthita Parsvakonasana) Parsva means side and kona is an angle. This is a deep lateral stretch, lengthening the muscles along the side of the torso and straight leg while challenging the strength of the bent leg and core muscles.
Extended Angle Pose - Adapted (Utthita Parsvakonasana) Parsva means side and kona is an angle. This is a fantastic lateral stretch (for the side of the body). Stretch the whole length of the torso and straight leg while breathing deeply will leave you feeling invigorated and just a little bit taller!
 Extended Hand to Big Toe Sequence (Utthita Hasta Padangusthasana) This is a great and very challenging sequence, moving through Utthita Hasta Padangusthasana, as well as variations on the pose. Each variation stretches the legs differently and challenges your ability to remain anchored as you balance on one foot.
Firefly Pose (Tittibhasana A) Firefly is beautiful to watch and a challenge to move into and maintain. It requires a lot of strength in the arm and shoulders, as well as the hip flexors, which straighten the legs. On top of that, the hamstrings and lower back must be very flexible.
Half Bound Lotus Forward Bend (Ardha Baddha Padma Paschimottanasana) Ardha means half; badha is bound; padma is a lotus; and paschima means the west. This bound forward bend opens up the hips, hamstrings and shoulders, as well as stretching the spine in a forward bend and twist. The abdominal organs are toned as circulation to the pelvis is increased.
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