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 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.
Head Beyond Knee Pose (Janu Sirsasana) Talk about a hamstring stretch! This one isolates the back of one leg, including the hamstring, calf and lower back. Keep lengthening toward your foot to ensure that your spine in long while holding the pose.
 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 Straight Leg Hamstring Stretch This is one of the more effective hamstring stretches due to the fact that it is passive, allowing you to focus more easily on relaxing the stretching muscle.
Revolved Seated Forward Bend (Parivrtta Paschimottanasana) Parivrtta means turned around or revolved; Paschima means the west and refers to the back of the entire body; Uttana means an intense stretch. That says it all! Tthis is an intense stretch for the hamstrings and lower back!
Seated Achilles Tendon Stretch This pose isolates the stretch to the achilles tendon like no other. It is great for those with tight calves and ankle joints.
Seated Calf Stretch There are few stretches that isolate the calf like this one. Its most effective if you keep your thigh pushing down and your heel pushing away from you.
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