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.
Cat Pose (Viralasana) Beautifully named, this movement between spinal flexion and extension is very much a part of a cats everyday movement. It helps us gain cat-like suppleness in the spine.
Childs Pose (Balasana) This restful posture is very nurturing and relaxing, as well as a gentle stretch for the lower back, knees and ankles. Insert it into your yoga practice whenever you need a break.
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 Childs Pose (Utthita Balasana) In Sanskrit Utthita means extended and bala is a child. Extended Childs Pose is different from Childs Pose in that the knees are apart, allowing the rib cage to sink deeper, and the arms are extended forward to help lengthen the spine..
 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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