Yoga Poses

Yoga Pose Categories Index

yoga pose categories | Yoga pose basics | Quick links

Yoga Pose Basics Index

Yoga pose categories | Yoga pose basics | Quick links

Connecting to your body

You can use yoga poses to learn your body. This is as opposed to just doing yoga poses. Find out how in Using yoga poses to learn your body.

For more on learning your body while getting into the flow at the same time check out Yoga pose brush strokes.

For some reasons on why you should do yoga (or for some of the benefits) check out Why do yoga?.

As for getting started with a yoga practice, here are some ideas for starting one at home: yoga home practice. In addition, you might also like to check out these beginner yoga poses.

If you still aren't sure why you should do yoga or what you should focus on, then check out beginning a yoga practice to help you get a clearer idea.

Creating stability and grounding

Perhaps one of the most basic actions you can do in any yoga pose is to create stability. A related idea is that of grounding. Here's a overview of grounding: Grounding your yoga pose.

You can read about stability in stability in yoga poses.

Improving proprioception

While stability and grounding are both important when doing yoga, in terms of feeling your body, there is one other thing that you can focus on to make feeling your body easier. It's covered in Improving proprioception and control.

You can read another take on this same idea, influenced by lessons from partner dancing, in Making your Yoga Pose Sensational.

Adding bigness

Something that you can do in nearly any yoga poses to make it easier to connect to your body is to add bigness. The simple reason is that it creates space in your body and that in turn adds tension to connective tissue which in turn makes it easier to feel your body.

When you work at making your body big, expansive, stability can happen as a by-product.

You can read more about adding bigness in Adding bigness to your yoga poses.

Tensegrity and proprioception

And for a look at how tensegrity relates to proprioception, check out Creating tensegrity in yoga poses.

As a side note, tensegrity stands for "tension integration". It refers to any system that is held together by tension elements. A quality of tensegrity systems is that they are instantaneously responsive. That means that they sense forces as soon as they are experienced, the way a guitar string will respond, immediately, when strummed or plucked.

Creating tensegrity in yoga poses is akin to tuning the connective tissue elements of the body so that we can sense the moment there is a change in forces acting on it and so that we can respond the moment that change is detected.

How do you warm up for a yoga practice?

One practice consideration when doing yoga poses is warming up, how do you warm up?

One way to warm up is to begin your yoga pose practice with sun salutations. These are short sequence of breath linked movements that you can repeat three or more times.

I first learned sun salutations while learning ashtanga yoga.

Here's a breakdown of the parts of surya namaskar a: surya namaskar A

An alternative to using sun salutations to warm up

Another way to warm up for a yoga practice is discussed in Yoga pose warm ups.

How should you sequence yoga poses?

For suggestions for sequencing yoga poses take a look at sequencing yoga poses and sequencing yoga poses 2.

And for an overview of different types of poses that you can include in a yoga practice check out hatha yoga poses.

Counteposes

If you are designing your own yoga pose routine, something to be aware of is how to balance actions. For more details check out counterposes.

For more on this idea also check out basic yoga poses

How do you modify yoga poses?

Another important idea is learning how to modify yoga poses. That can be as simple as using a wall, yoga blocks, a chair or yoga strap for support. More detailed suggestions are covered in modifying yoga poses.

How important is alignment when doing yoga poses?

Some yoga teachers like to focus on alignment. Others like to focus on breathing. Some like to focus on a little bit of both.

I think proper yoga alignment isn't so much about aligning one part of your body with another, though that can be a good starting point. Instead, it is learning to feel when you are aligned. That means tuning in to tension and muscle activation sensation.

Put another way, alignment is like tuning into a radio station. You turn the dial to whatever station you want. However, if the reception is staticky, then you have to turn the knob a little left or right, sometimes repeatedly till you get clear reception.

So while alignment is a good starting point, I'd suggest that tuning your positioning (or "adjusting it") is even more important.

Preventing injury when doing yoga poses

How do you prevent injury while doing your yoga practice? There are a few simple reasons that people injure themselves while doing yoga, particularly when just beginning. Those reasons and what you can do to lessen the chance of injury are covered in preventing injury when starting yoga.

Preventing injury can be more difficult in a class setting. And so one of the ways that you can prevent injury is to get a better feel for your body outside of class.

Joint health

Perhaps one of the more important things you can do for long term joint health is learn how to control your muscles to keep your joints lubricated. For more on that check out the joints and muscles page.

Find out more about smart yogi proprioceptive elements.

Dealing with fear in difficult yoga poses

One problem that can come up with difficult yoga poses, particularly those where there is the real (or imaginary) possibility of falling is dealing with fear. One way that yoga can be useful is that it can provide the opportunity for practicing dealing with situations where we might be fearful. Another approach is to figure out how we've dealt with fear in other situations and apply it do doing the yoga poses that scare us. For myself, I've done a bit of both. You can read how in dealing with fear and also in overcoming fear in yoga.

A yoga routine for beginners

If you are just beginning a yoga practice, a good place to start would be with Beginners Yoga Routine.

For a beginners routine that is a little more challenging, take a look at Beginners Yoga.

Standing yoga poses

Standing Yoga Poses tend to be grouped according to whether the reference leg is turned out relative to the pelvis or facing forwards. They could also be grouped according to whether one or both knees is bent or straight. Bent knee poses tend to used to strengthen the thighs. That being said, straight knee standing poses can also be used to strengthen your legs if you make an effort to activate your leg muscles.

For a selection of standing yoga poses for dealing with low back pain check out standing exercises for low back pain.

Why are standing yoga poses important?

Standing yoga poses can be used to warm up the body. In particular, bent knee standing poses (either one or both knees bent) can be used to warm up the body, particularly if held for long periods of time. These bent knee standing poses can also be used to strengthen the thighs.

Standing poses that are done on one leg can be used to practice balance.

Standing poses that also involve binding can be used to strengthen arms or legs. Where a foot is grabbed by a hand, the muscles of the leg and arm can be used against each other for a strengthening affect. If using leg against leg (as in tree pose or eagle pose) the leg muscles can be strengthened.

For more reasons to do standing yoga poses you can read
8 Reasons to do Standing Yoga Poses.

Basic Balance Poses

With these 11 Basic Balance Poses , to improve balance you can focus on lifting your forefeet or heels while on both feet. You can also practice balancing on one foot, either with your weight towards your forefoot (easier) or towards your heel (more difficult).

Balancing on one shin, you could make balancing easier by pressing your toes into the floor. However, if you balance on the knee with foot lifted, you can move your arms or lifted leg to help stay balanced.

For a more comprehensive look at balancing yoga poses, take a look at
Yoga poses to improve balance.

For an overview of balance the best place to start is with Learning how to balance

You can practice (or improve) balance while standing and even while kneeling.

Back Bending Yoga Poses

In the Spinal Back Bending Yoga Poses shown below, the focus is on bending the spine backwards. These types of poses can also include a backbend for the hips.

How do you keep your spine safe when doing spinal back bending yoga poses?

When doing back bending yoga poses, it is important to actively bend your spine backwards using your spinal erectors.

This can be more challenging when your hands and/or feet are on the floor. In these cases, the tendency is to use gravity to drive the back bend. The key is to also use your abs so that your spinal erectors have a force against which to activate.

Activating your spinal erectors (and when needed, your abs) not only helps to keep your spine safe, it also gives you the ability to feel your spine. When you can feel your spinal erectors activating, you can use the sensitivity and control that the provide to adjust your back bending yoga poses.

How do you keep your hips safe when doing spinal back bending yoga poses?

If a spinal back bending yoga pose also includes a back bend for the hips, then you can help to keep your hips safe by activating your gluteus maximus muscles. Here too, muscle activation helps you to feel your hip joint. With your gluteus maximus (and other hip muscles active) you can adjust the way that you use your hips so that your hip joints feel comfortable.

Forward Bending Yoga Poses

The Yoga forward bends shown below include various forward bends for the spine and the hips. Some of these, like half bound lotus forward bend, are binding poses. Some, like plough and shoulder stand, are inverted. There's also a mix of standing and seated poses here. But in all of them, there is a forward bending aspect.

Hamstring Stretching Yoga Poses

Hamstring stretches could be considered a sub-set of forward bending yoga poses. These are poses where you bend forwards at the hips with the knees straight in order to stretch the hamstrings. However, they could be considered as a category of poses in their own right.

Because hamstring stretching isn't always easy, hamstring stretching yoga poses includes different suggestions for stretching the hamstrings effectively in the poses shown below.

Note, if you are interested in working towards front to back splits, then check out these hamstring stretches specifically.

Arm Supported Yoga Poses

Arm supported yoga poses are those where the arms are used to support some portion of the weight of your body. These poses can be used to strengthen the arms and shoulders.

Note that the positions included here include positions with arms in front of the body (Dog, plank, Chaturanga, Bird Dog), behind it (Reverse Plank and Table Top), reaching past the head (Downward Dog and Dolphin) and to the side (Side Plank).

The arm supported poses where one hand is grabbing a foot or big toe could also be considered as binding yoga poses.

How do you prevent wrist pain when doing arm supported yoga poses?

One suggestion for dealing with wrist pain in arm supported yoga poses is to make sure that you are using your shoulders. Generally that means controlling and stabilizing your scapula.

Another simple trick is to focus on spreading and lengthening your fingers. This simple action tends to stiffen the fingers as well as the palm and wrists. The muscle tension thus generated can help support the wrist joint. Note, do this action in combination controlling your shoulder blades.

You can also read some suggestions here in Wrist pain in crow pose.

Kneeling Yoga Poses

Kneeling yoga poses are those where one or both shins are on the floor with the knees bent and with some portion of the weight of the body being supported by the shin(s) or knee(s) in question. Kneeling poses also include the "hero" foot position. This is where the foot (and shin) are positioned to the outside of the thigh.

The kneeling or semi-kneeling yoga pose above include twisting yoga poses as well as side bending yoga poses. Forward and backward bends are also included.

Two balancing yoga poses have been included in this section since they are similiar to kneeling poses.

How do you get comfortable kneeling?

A simple way to get comfortable with kneeling is to activate your toes and ankles. Try pressing your toes or tops of your feet into the floor while kneeling.

How do you keep your knees safe in hero pose?

Hero pose (also known as Virasana) is a type of kneeling position where your buttocks sink to the floor between your heels.

In this kneeling yoga pose, you can help keep your knees safe by activating your toes or ankles. You can also help keep them safe by activating your quadriceps and/or hamstrings. You could also experiment with activating your calf muscles.

A variation of this pose is to knee with one knee. The other can be straight. You can sit upright, bent forwards, or recline. Working towards the reclining version is described here: reclining half hero

Belly Down or Prone Yoga Poses

Belly down or prone yoga poses are those where the body is positioned so that the belly faces downwards. You could be supporting the torso using arms or legs, or the belly can be in direct contact with the floor. Some of the belly down positions can be used as shoulder stretches. In one case, the shoulder stretch starts from a belly down position, but then as you enter the pose, the belly ends up facing the side, or even upwards.

Prone yoga poses (or belly down poses) include some backbending poses as well as poses that could be considered binding poses since hands are used to grab feet or ankles. In general, the prone yoga poses here can be used for stretching and strengthening quads, hip flexors, outer hips, adductors, spinal twists and shoulder stretches. Note that these poses can combine stretching and strengthening when you resist the stretch by activating the muscles you are trying to stretch.

The final poses shown above is a resting pose.

Should you rest in between doing yoga poses?

Resting is generally included at the end of a yoga class. However, it can be a good idea to rest in between poses. This doesn't mean looking at your phone though. It means simply being still whether standing or sitting or as shown above, lying prone on your belly. In this case resting can be a chance to observe the effects of the pose that you've just done. It can also be a chance to think about things you can change if you repeat the pose. Resting between poses can also simply be a chance to realize that the pose actually wasn't that bad.

Arm Balances

Arm balances are yoga poses where the weight of the body is supported by the body. They include yoga poses with names like galavasana, eka pada bakasana and astavakrasana.

Handstand is not included in this group of poses because arm balances tend to have one or both legs in contact with the arms. In this regard, because of the inter-body contact, arm balances could be thought of as being similar to binding yoga poses.

One pose that sort of breaks the rules for arm balancing (in that the waist rests on the arms, not the legs) is mayurasana.

Note that arm balances for the most part could also be thought of as belly down yoga poses since the belly does face downwards in most arm balancing yoga poses.

I can't lift my legs when doing arm balances. What should I do?

One of the most common difficulties with arm balances is lifting the legs or legs. In most, if not all, cases, the solution is simple. Shift your weight forwards! So that you don't crash your face into the floor, shift forwards slowly. Notice when your leg is only "lightly touching the floor". That's a signal that your weight is over your hands and that generally means that you should then be able to lift your leg or legs. Or they might just lift automatically.

Supine Yoga Poses

Supine yoga poses are poses where the belly faces upwards. As you can see above, that includes poses that are supported by the arms and/or legs as well as others. Supine yoga poses can be used to strengthen the abs (by bending upwards) as well as the spinal erectors (by bending the spine backwards).

Note that there are both bound and unbound variations of some poses. With unbound poses you use muscles intrinsic to the joint. When binding, you use muscles that aren't necessarily intrinsic to the joint being worked on.

Is there an advantage to not binding in poses where you can bind?

If you do a non-binding version of a pose you'll be training muscles that otherwise might not be trained if you only focus on the binding version of the same pose.

Binding Poses

Binding yoga poses are those where either one hand grabs the some part of the opposite arm, or it grabs a foot or shin.

In binding poses like the marichyasana series you wrap an arm around a bend leg in the process of grabbing the wrist of the opposite hand.

When doing a binding yoga pose, you can use the muscles of the binding limbs against each other. It's worth noting that because of the way that you connect limbs when binding, the muscular strengthening action when binding is different than when doing a similar shaped pose that isn't bound. For this reason it can be worthwhile to practice both binding poses and poses that are similar in shape but non-binding.

Seated Yoga Poses

Seated yoga poses are those where one or both buttocks are on the ground and supporting body weight. One exception to this general rule is janusirsasana b where you actually place your perineum atop the heel of one foot. Based on this rule of the buttocks being on the floor, some kneeling poses could also be considered as seated poses.

One way to differentiate seated poses from kneeling poses is that in seated yoga poses where one or both knees are bent, the shin is positioned towards the inside of the thigh as in lotus pose and the janusirsasana c yoga pose.

Cross Leg Poses

Cross legged poses are also seated poses. With legs crossed you can exercise your spine, stretch your shoulders and practice scapular awareness. One recommendation for cross legged yoga poses is to practice the position with either leg in front.

Yoga Poses using a wall

If you have limited flexibility, or need an easier way to do yoga poses, one special category of yoga poses is yoga poses using a wall.

Spinal Twisting Yoga Poses

Twisting Poses involve a twist of the spine. That means turning one vertebrae relative to another. It also means turning the ribcage relative to the pelvis and the head relative to the ribcage.

One thing to consider when doing twists is to anchor the base of your spine. That can mean stabilizing your legs if standing, or stabilizing your hips while sitting. That being said, you could also work at stabilizing your legs (as well as your hips) while doing seated twists.

If you are twisting while supine or prone, generally your turn your pelvis relative to your ribcage. In this case, you could work at stabilizing your upper body. However, to make your lumbar spine more comfortable you might choose to stabilize your hips and lower back, especially if using the weight of your legs to drive the twist.

While you can use your arms to help drive a twist, particularly while seated, I'd suggest learning to activate your spinal muscles and using them to generate a spinal twist. As mentioned, muscle activation tends to give you sensation. If you activate your spinal muscles while twisting, they'll not only help you twist your spine, but then you can use them to help drive the twist.

Side bending Yoga Poses

Yoga poses with side bends can include side bending of the spine or the hips. And they can also include side bending of the shoulders.

Like twisting yoga poses, side bends are self balancing, assuming you do both sides.

When side bending the spine, you can combine it relatively easily with other actions. Read more about that in side bends.

Inverted Yoga Poses

Inverted yoga poses are yoga poses where you turn your body upside down. This can include standing on your head in some version of headstand, balancing on your hands in handstand, your forearms in forearm stand or even on the back of your head and shoulders in shoulder stand or plough pose.

To get used to giving your body the support it needs you can use a wall to begin with. Once you are used to being upside down in these poses while supported, then work towards balancing in them.

Ashtanga Yoga Poses

Ashtanga yoga is made up of different series of yoga poses. For the primary series, Ashtanga yoga has links to descriptions of most of the poses in this series of poses.

Stability via the bandhas

I first learned a bit about the bandhas when practicing Ashtanga yoga.

One way to look at the three bandhas is as philosophical constructs. Mula bandha or the root bandha corresponds to the idea of foundation. Uddayana bandha, flying up, corresponds to the idea of creating space, even that of expressing whatever it is that you are doing. Meanwhile, jalandhara bandha is a way of tying the previous two together. You could think of it as the bandha that unifies. (I talk about similiar ideas in my ebook Know to flow which is also linked to at the bottom of this page!)

In more physical terms, mula bandha can correspond to engaging the pelvic floor muscles, and that's how I talk about it in Mula bandha.

Meanwhile, uddiyana bandha can correspond to the activation of the transverse abdominis (at least that's one way of looking at it). Read more in Uddiyana bandha.

You can also read an overview of the three bandhas in Bandhas

Alphabetical Yoga Poses

Links to poses sorted alphabetically by name are included in the alphabetical yoga poses page.

Yoga videos

For some simple video routines on youtube to help you connect to your body check out Yoga routine and mini-routine videos. For more focused yoga videos check out this page: yoga videos.

These videos are all presented by me (i.e. I do and teach all of the exercises) and they are all designed to help you better feel and control your body while doing yoga. If you like the way I present these videos, but dislike the ads, then do check out the video courses I have available here at Learn 2 Understand.

Yoga poses, Quick links

• Smart yogi proprioceptive elements: Simple proprioceptive exercises for de-stressing and improving body awareness that you can do anywhere
• 11 Basic Balance Poses: Keeping Your Torso Stationary
• 8 Reasons to do Standing Yoga Poses
• A Seated Hamstring Stretch with the Leg Lifted: aka: Modified Heron Pose
• A Sequence of Beginner Yoga Poses: For People New to Yoga
• A Sequence of Seated Yoga Poses: For Stretching the Hips and Legs
• Ardha Matsyendrasana: Learning How UseYour Hips, Shoulders and Spine to Bind Intelligently (And How to do the Pose Without Binding)
• Arm Reach (cross leg poses)
• Arm Supported Yoga Poses: Sequenced Activation for Integrated Postures
• Ashtanga Yoga Overview
• Astavakrasana (arm balances)
• Astavakrasana Yoga Arm Balance
• Bakasana (arm balances)
• Balancing Cat Pose or Bird Dog (arm supported yoga poses)
• Balancing on Heel or Forefoot of One Foot (11 basic balance poses)
• Balancing on One Foot: Stabilizing Your Leg While Balancing On It
• Balancing on One Foot While Bent Forwards (11 basic balance poses)
• Balancing on your Forefeet (11 basic balance poses)
• Balancing On Your Heels (11 basic balance poses)
• Basic Principles for Yoga: Adding Bigness to Your Yoga Poses
• Basic Principles for Yoga: Making Your Yoga Poses Sensational
• Basic Yoga Poses: Including Counterposes In Your Basic Yoga Pose Practice
• Beginners Yoga Routine for: More Flexible Hamstrings
• Beginners Yoga Workout: A sequence of yoga poses for beginners
• Beginning a Yoga Practice: As a beginner, figuring out where to start
• Bending Forwards While Sitting Cross Legged (cross leg poses)
• Bent Back Hero (kneeling yoga poses)
• Bharadvajasana: Releasing the Lower Back and Cooling Down
• Binding in Seated Half Bound Lotus Pose: Steps for Binding in Seated Half Bound Lotus Pose as well as modifications if you can't bind
• Binding Yoga Poses: Grabbing or connecting parts of your body to make muscle activation easier
• Boat Pose (seated yoga poses)
• Bound Angle (yoga forward bends)
• Bound Angle Pose (seated yoga poses)
• Bound Side Angle Pose: Steps for working towards bound side angle so that you can bind a little more easily.
• Bound Twisting Side Angle Pose
• Bow Variations (prone yoga poses)
• Bridge (supine yoga poses)
• Bridge Pose (spinal back bending yoga poses)
• Camel Pose Spinal Back Bend (spinal back bending yoga poses)
• Camel Pose Spinal Back Bend from Seated (spinal back bending yoga poses)
• Chair Pose (standing yoga poses)
• Cobra Pose (spinal back bending yoga poses)
• Compass prep pose using a belt (hamstring stretching yoga poses)
• Compass Yoga Pose: How to Work Towards It and What You can Do After It
• Counterposes for Yoga Poses: Keeping Your Body In Balance (Or Helping Your Body Feel Good)
• Create Stability In Yoga Poses: Increase Awareness and Reduce Wobble
• Creating and Maintaining Hip Joint Stability: Anatomy for Stabilizing, Creating Space (and Relaxing) The Hip Joint
• Creating Tensegrity In Yoga Poses: Creating Tensegrity In Yoga Poses, a Balance of Space and Tension
• Crown Push Ups (supine yoga poses)
• Dancer Pose (balancing on one foot)
• Dancing Warrior (standing yoga poses)
• Dead Dog Pose (yoga forward bends)
• deaddogreach (supine yoga poses)
• Dealing with Fear: Strategies for dealing with fear when working towards difficult yoga poses)
• Dealing with Wrist Pain in Crow Pose (Bakasana)
• Dog Pose (arm supported yoga poses)
• Dog Pose and Plank Spinal Forward Bends (yoga forward bends)
• Dolphin Pose (arm supported yoga poses)
• Downward Facing Dog (arm supported yoga poses)
• Eagle Pose (standing yoga poses)
• Easy Bharadvajasana (Semi-Kneeling Pose) Spinal Options (kneeling yoga poses)
• Eka Pada Bakasana 1 (arm balances)
• Eka Pada Bakasana 2 (arm balances)
• Eka Pada Koundinyasana (arm balances)
• Feel Your Body: Noticing the relationships within it, and between it and the earth (and whatever else you are contacting)
• Five Element Theory and Building a Yoga Pose
• Forefoot Balance While Bending Forwards (11 basic balance poses)
• Forward Bending Side Bend while Cross Legged (cross leg poses)
• Forward Bending Twist While Sitting Cross Legged (cross leg poses)
• Forward Bends for the Neck (yoga forward bends)
• Frog Pose (prone yoga poses)
• Front to Back Splits (yoga forward bends)
• frontfold (hamstring stretching yoga poses)
• Fun and Simple Yoga Poses to Improve Balance
• Fun Kneeling Balance Poses (kneeling yoga poses)
• Galavasana (arm balances)
• Galavasana (Flying Pigeon) Arm Balance: Using Hip Tension to Create Lift and Stability
• Getting into Eka Pada Bakasana from Marichyasana A
• Grounding Your Yoga Pose: Exploiting Muscle Interconnectivity For Better Muscle Control with Less Effort
• Half Bound Lotus (yoga forward bends)
• Half Hero Forward Bend (kneeling yoga poses)
• Half Hero Forward Bend and Shin Rotation At the Knee (yoga forward bends)
• Half Hero Quadriceps Stretch (kneeling yoga poses)
• Half Hero Side Bend (seated yoga poses)
• Half Hero Side Bend (seated yoga poses)
• Half Moon Pose (standing yoga poses)
• Hamstring stretches: (and posterior glute stretch) for working towards front to back splits
• Hamstring stretching yoga poses: With muscle control suggestions for improving hamstring flexibility
• Happy Baby (supine yoga poses)
• Heel Balance While Bending Forwards (11 basic balance poses)
• Hero and Reclining Hero Pose (seated yoga poses)
• Hero Yoga Kneeling Pose (kneeling yoga poses)
• The hip joint:: Understanding its anatomy, how to feel it, use it and keep it lubricated
• Hurdler's stretch (hamstring stretching yoga poses)
• Hurdlers (seated yoga poses)
• Hurdlers Stretch (kneeling yoga poses)
• Hurdlers Stretch (yoga forward bends)
• Improving Proprioception and Control: by Creating Space and Stability
• Janu Sirsasana (yoga forward bends)
• Janu Sirsasana A (hamstring stretching yoga poses)
• Janu Sirsasana A, B and C (seated yoga poses)
• Janu Sirsasana B Seated Hamstring Stretch (hamstring stretching yoga poses)
• Janu Sirsasana C (hamstring stretching yoga poses)
• Janu Sirsasana Side Bend (seated yoga poses)
• Joints and muscles: How joints, muscles and connective tissue allow our brain to sense and create change
• Knee Balance (11 basic balance poses)
• Kneeling Cobra Variations (kneeling yoga poses)
• Kneeling Yoga Poses
• Learning How to Balance: Turning balance into a general skill
• Learning the Steps of Surya Namaskar A : (Or Sun Salutation A) From Ashtanga Yoga
• Learning to bind in Marichyasana A: Working towards binding intelligently
• Learning to Bind in Marichyasana Yoga Poses
• Lengthening Your Spine while Sitting Cross Legged (cross leg poses)
• Lifting Up/ Dangle pose (arm supported yoga poses)
• Lotus Forward Bend (yoga forward bends)
• The lower back redefined: Redefining the lower back to include the sacrum, SI joints, hip bones, and the ribcage
• Lunging Spinal Back Bend (spinal back bending yoga poses)
• Making binding easier in Marichyasana C: Lengthening your spine so that twisting (and then binding) is easier
• Marichyasana (yoga forward bends)
• Marichyasana B: Combining Marichyasana, Lotus with a Forward Bend and a Bind
• Mayurasana: Simple tips for getting yoru feet off of the floor in this yoga pose arm balance
• Modified Marichyasana B: (A Non-Lotus Version of This Bound Yoga Poses)
• Modified Semi-Kneeling Yoga Poses (kneeling yoga poses)
• Modifying Yoga Poses: for Beginners and the Less Flexible
• Mountain Pose (standing yoga poses)
• Organizing Hatha Yoga Poses Into a Structured Practice
• Pigeon (prone yoga poses)
• Pigeon Forward Bend (yoga forward bends)
• Pigeon Pose (spinal back bending yoga poses)
• Plank Pose (arm supported yoga poses)
• Plough pose (yoga forward bends)
• prasarittapadotanasana_a (hamstring stretching yoga poses)
• prasarittapadotanasana_b (hamstring stretching yoga poses)
• prasarittapadotanasana_c (hamstring stretching yoga poses)
• prasarittapadotanasana_d (hamstring stretching yoga poses)
• Preparing for Lotus with Pigeon (seated yoga poses)
• Pressing the Feet while Doing a Cross Legged Twist (cross leg poses)
• Preventing injury when starting yoga: What causes injuries, what you can do to prevent them
• Prone Resting Poses (prone yoga poses)
• Prone Twist (prone yoga poses)
• Prone Yoga Poses : (Including Semi-Prone and Belly Down Poses)
• Proper Yoga Alignment: Techniques for Learning to Feel Best Alignment in a Yoga Pose with a Focus on Handstand
• Protect your Hips! Basic Hip Adjustments for Standing Yoga Poses
• Puppy Dog (spinal back bending yoga poses)
• Pyramid Pose (Front Triangle or Purvottanasana) (yoga forward bends)
• Pyramid pose (Front Triangle) (hamstring stretching yoga poses)
• Reclining Half Hero Yoga Pose: A bent knee hip flexor (quad) stretch
• Reverse Plank (arm supported yoga poses)
• Reverse Push Ups (supine yoga poses)
• Revolving or Twisting Triangle (standing yoga poses)
• Rocking Your Pelvis while Sitting Cross Legged (cross leg poses)
• Roll to Plow Pose (supine yoga poses)
• Rolling Sit Ups (supine yoga poses)
• Seated Forward Bend (seated yoga poses)
• Seated Forward Bend (yoga forward bends)
• Seated Spinal Forward Bends (yoga forward bends)
• Seated Wide Leg Hamstring Stretch (hamstring stretching yoga poses)
• Seated Wide Leg Side Bend (seated yoga poses)
• Semi-Kneeling Lunging Spinal Back Bend (spinal back bending yoga poses)
• Shoulder Stretches (prone yoga poses)
• Shoulderstand (yoga forward bends)
• SI Joint Stability in Marichyasana: and Other Seated Yoga Poses
• Side Angle Pose (standing yoga poses)
• Side Plank Pose (arm supported yoga poses)
• Simple Yoga Kneeling Resting Poses (kneeling yoga poses)
• Smart Yogi Store: Become a better operator of your body
• Some Tips for Overcoming Fear In Yoga (and In Life): Tips for overcoming fear in yoga and in life
• Spinal Back Bending Yoga Poses: And Backward Bending for the Hips
• Squatting, a Front Bend for the Hips with the Knees Bent (yoga forward bends)
• Standing Exercises for Low Back Pain: Experimenting with a variety of muscle control options for dealing with low back pain
• Standing Forward Bend (standing yoga poses)
• Standing Forward Bend on One Leg (yoga forward bends)
• Standing Knee Hug (yoga forward bends)
• Standing Knee Lift (yoga forward bends)
• Standing Side Bend (standing yoga poses)
• Standing Spinal Back Bend with Hip Thrust (spinal back bending yoga poses)
• Standing Spinal Twist with Basic Hip Activation
• Standing Yoga Poses
• standingforwardbend (hamstring stretching yoga poses)
• standingwideleghamstringstretch (hamstring stretching yoga poses)
• Starting a Yoga Home Practice, What You Need to Know
• Stretching the Hamstrings by Moving the Leg Towards the Upper Body (hamstring stretching yoga poses)
• Supine Bound Angle (supine yoga poses)
• Supine Hamstring Stretch (supine yoga poses)
• Supine Hip Flexion 1 Practice (supine yoga poses)
• Supine Hip Flexion 2 Practice (supine yoga poses)
• Supine Lumbar Extension Practice (supine yoga poses)
• Supine Lumbar Extension with Hips Lifted (supine yoga poses)
• Supine Side Spits (supine yoga poses)
• Supine Yoga Poses Poses You Do On Your Back
• Supporting the foot to stretch the hamstrings (hamstring stretching yoga poses)
• Table Top Pose (arm supported yoga poses)
• Tips for Sequencing Yoga Pose: For a Balanced Yoga Practice (and For Dealing with Problems)
• Tips for Sequencing Yoga Poses Part 2 (with Pictures of Yoga Poses)
• Tittibasana (arm balances)
• Triangle Forward Bend or Pyramid Pose (standing yoga poses)
• Triangle Pose (standing yoga poses)
• Triangle pose hamstring stretch (hamstring stretching yoga poses)
• Upright Lunge with a Spinal Back Bend (spinal back bending yoga poses)
• Upright Pigeon Pose with Front Hip Down (spinal back bending yoga poses)
• Upright Straight Knee Lunge (spinal back bending yoga poses)
• Upward Dog (spinal back bending yoga poses)
• Using half moon to stretch the hamstrings (hamstring stretching yoga poses)
• Using Yoga Poses to Learn Your Body
• Virasana (Hero Pose): Getting your butt to the floor while kneeling gradually
• Warrior 1 (standing yoga poses)
• Warrior 2 (standing yoga poses)
• Warrior 3 (yoga forward bends)
• Wheel Pose (spinal back bending yoga poses)
• Wheel Pose (supine yoga poses)
• Why Do Yoga? : Some Benefits of Doing Yoga with a focus on Muscle Control
• Wide Leg Forward Bend (standing yoga poses)
• Wide Leg Forward Bend To One Leg (yoga forward bends)
• Wide Leg Forward Bending Seated Yoga Pose (seated yoga poses)
• Wide Leg Seated Forward Bend (yoga forward bends)
• Wide Leg Yoga Forward Bend (yoga forward bends)
• Working towards prone splits (prone yoga poses)
• Working Towards Reclining Hero (kneeling yoga poses)
• Yoga Arm Balances: How do You Lift Your Feet Up?
• Yoga Forward Bends : For the Hips and Spine
• Yoga Pose Brush Strokes: Tips for Breaking Yoga Poses down into Meaningful Elements For Improved Body Awareness, Coordination and Control
• Yoga Pose Warm Ups: Simple Ideas and Simple Exercises for Improving Body Awareness at the Beginning Of Your Yoga Practice
• Yoga Push Ups (arm supported yoga poses)
• Yoga Tree Pose (standing yoga poses)

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