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Sensational Yoga Poses

Taking out the slack for better proprioception, coordination, integration and control of your body

Part of learning yoga is learning the basic shapes of the poses. But beyond that, yoga can be the process of focusing on your body while you use it. To that end, I break down the body into recognizable components that we can directly feel, control and understand.

Our bones provide references. Our joints provide control-logic. Our muscles, in combination with connective tissue, give us the ability to feel our body while we control it.

This approach is a variation on first principles, with the added idea of isolating "signals", the definable sensations we feel when we directly experience our body.

For more on this, read getting started.

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Take out the Slack

Want to learn how to take out the slack for better proprioception, responsiveness, coordination? Become a member and you can access all of my muscle control videos.

My videos are designed to help you feel and control your body.

And they are taught in such a way to make it easy to learn. So why buy the videos (which you can also do) when you can watch them once or twice, repeat the exercises, learn them and then move on to the next?

The exercises I use, when executed slowly, smoothly and with focused awareness, help you learn to feel and control the parts of your body so that you learn body awareness piece-by-piece.

And since my exercises are based on anatomical constructs, i.e. your muscles, joints and bones, you can learn to "feel" and "experience" your anatomy at the same time.

Member ship is $40/month, or you can save and pay $100/3 months or $120/6 months. Plus, you can cancel at any time.

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Dance of Shiva

Dance of shiva can be used as a warmup for your brain, and for your arms. Some basic memorization is involved. It helps you get used to clearly defined positions and movements and trains you to recognize different possibilities.

Dance of Shiva: a 1st principles practice
Learning to connect clearly defined positions to each other

The Dance of Shiva
A Model for Learning

The Dance of Shiva
improve balance, coordination, concentration

The Dance of Shiva Model for Learning

Dance of Shiva Movement Lessons
Forward Movements with Hand Horizontal

Dance of Shiva Shoulder Exercises
for better left/right shoulder balance

Dance of Shiva Videos

Learning the Basics of Dance of Shiva
There are only 8 of each

Practice Scapular Control with Dance of Shiva

Poses by position

One way to categorize and group poses is by position, i.e. standing, sitting, kneeling, prone etc. It can be possible to do yoga routines that consist solely of one group of poses, i.e. all standing, or all seated. Or it can simply provide an easy way to find yoga poses on this website.

Standing Yoga Poses
A sequence standing poses suitable for beginners

Cross Leg Poses
A basic pose for practicing body awareness

Seated Yoga Poses
A Sequence of seated poses, not for beginners

Kneeling Yoga Poses
How to get comfortable with kneeling

Prone Yoga Poses
A sequence of belly down yoga poses

Supine Yoga Poses Poses
A mixed level sequence of reclining yoga poses

Inverted Yoga Poses
Working towards balancing while upside down

Yoga poses using a wall
Some restorative poses for when you are too tired for yoga

Strength

Improving strength can be about strengthening muscles. But it can also be about getting your muscles to work well together. When your muscles are active, they generate sensation. If you can feel your muscles activating, you can get them to work together.

Hamstring, Glute and Back Strengthening Yoga Poses

Core Stability Exercises
Creating Space and Tension

Yoga Exercises to Improve Stability
For the Shoulders, Waist, Hips and Legs

Applying Yoga Principles to Kettlebell Exercises

The Turkish Get Up

Yoga for Strength
Configuring the Body to Be Stronger with Less Effort

Yoga Poses for Abs

Arm Strength

When working on arm strengthening yoga poses, it can help to be aware of your ribcage and shoulder girdle. From there it helps to also be aware of your elbows (they rotate!) and your wrists. If you want the parts of your body to work well together, you have to understand the parts!

Hamstring, Glute and Back Strengthening Yoga Poses

Core Stability Exercises
Creating Space and Tension

Yoga Exercises to Improve Stability
For the Shoulders, Waist, Hips and Legs

Applying Yoga Principles to Kettlebell Exercises

The Turkish Get Up

Yoga for Strength
Configuring the Body to Be Stronger with Less Effort

Yoga Poses for Abs

Leg Strength

As with working on arm strength, when strengthening the legs, it can help to learn how to operate your hips, knees and feet/ankles. Another important element when working on leg strength (and leg flexibility) is the SI joints.

Body Weight Squat
Some Body Awareness Tips for Working Towards It

Deep Squats
First learning to stay balanced

Hamstring Strength Exercises
Strengthen hamstrings (and glutes) with hips extended or flexed

Hip Flexor Strength Exercises
Strengthening the hip flexors with the hips flexed and extended

Hip Strengthening Exercises
Finding hip problems and fix them

Knee Strengthening Exercises
How to strengthen them in any yoga pose

Learning the Pistol Squat
step-by-step

Leg and Knee Strength Videos

Leg Strengthening Exercises
Using Body Weight, Friction and Pressure

squats
Doing Body Weight Squats Intelligently

Arm Stretches

As with strengthening the arms, when stretching the arms it can be helpful to be aware of your neck and ribcage as well as your shoulder girdle, elbow and wrist/hand/fingers.

A Sequence of Arm Stretches
For Stretching Chest and Shoulder Muscles

Shoulder Flexibility Stretches
Improving Shoulder Flexibility With Scapular Awareness

Shoulder Stretches
Active stretches for Improving Shoulder Flexibility and Strength

Yoga Shoulder Stretches
Using Yoga Pose Arm Positions to Stretch the Arms and Shoulders

Leg/Hip Stretches

When working on leg flexibility (which includes hip, glute, hamstring, adductor, quad flexibility...) it can be helpful to be aware of the hip, knee, foot and ankle of the leg you are stretching. It can be helpful to also be aware of the SI joints.

Adductor Stretches
Stretches for Improving Inner Thigh Flexibility and Control

Bent knee hip flexor stretches
AKA bent knee hip flexor stretches

Calf Stretches
Soleus and Gastrocnemius active and passive stretches

Glute Stretches

Hamstring stretches
for working towards front to back splits

Hip Extensor Stretching Variations
Stretching the Back of the Hip in Low Lunge and Other Positions

Hip Flexor Stretches
Opening the Fronts of the Hips for Front to Back Splits

Sensational quad stretches
Anchoring the quadriceps so that you can stretch them

Toe and Ankle Stretches

Psoas Stretches

Psoas stretching can be challenging. Before stretching your psoas (or if your psoas keeps tightening up) you might want to ask yourself why it is tight. In any case, while stretching your psoas, work at anchoring it. Give the muscle a stable foundation from which to stretch. And if you want to release it, maybe try making your hip joints, knee, and even your foot and ankle stable.

Psoas Anatomy
Hip flexion, deeper stretching, preventing lumbar shear

Psoas Stretch
Standing Stretch for Psoas Upper and Lower Fibers

Psoas Stretches
Back pain, using the external obliques and spinal erectors

Psoas Stretches
A series of stretches for the Lower Fibers of the Psoas Major

Reclining psoas stretch
The 12 ribs and the lumbar curve

Standing Psoas Stretch Variations
with Muscle activations and adjustments

Spine Stretches

Spinal stretches include side bends, twists, front bends and back bends. One idea to bear in mind with the spine is that it is designed to be flexible. So rather than simply trying to maintain "neutral spine", instead learn to feel it and control it and stabilize it where and when necessary.

Lower Back Stretches
Standing and seated stretches for alleviating low back pain

Spine Stretches
Twisting, Sliding and Bending Actions,

Yoga Pose Side Stretches
Stretch and Strengthen the Sides of the Spine and Legs

Hip and Shoulder Stretches
Poses that stretch both the hips and the shoulders

Lower Back Stretches
Standing and seated stretches for alleviating low back pain

Yoga Pose Side Stretches
Stretch and Strengthen the Sides of the Spine and Legs

Meridian Stretches

I've always assumed that the meridians are embedded in connective tissue. These are meridians from Traditional Chinese medicine. They provide a Map of sorts, and one very pleasant way to use this map is as a guide to stretching the body. You simply follow the flow of the meridians to guide the sequence of stretches.

Meridian Stretches
Increasing Flexibility, Deepening Body Awareness

Meridian Stretches 1
Heart, Pericardium, Lung meridians (Front of Arm)

Meridian Stretches 2
Small intestine, triple header, large intestine (Back of Arm, Neck)

Meridian Stretches 3
Stomach(front of body and legs)

Meridian Stretches 4
Bladder Meridian (Back of Body and legs)

Meridian Stretches 5
Gall Bladder (Side of body)

Meridian Stretches 6
Kidneys, liver, spleen (Inner Thighs and Front of the Torso)

Learning your body

There are ways to operate your body to make it more "feelable". In addition, you can practice feeling and controlling parts in isolation so that you can better feel and control your whole body as the sum of those parts. Scroll sideways in the list above for more details.

Learning Your Body, enjoying experience
(And Noticing What is Happening Now)

Adding Bigness to Your Yoga Poses
Basic Principles for Yoga

Making Your Yoga Poses Sensational
Basic Principles for Yoga

Creating Tensegrity In Yoga Poses
Creating Tensegrity In Yoga Poses, a Balance of Space and Tension

Strategies for Dealing with Fear
For when working towards difficult yoga poses

Improving Control and Proprioception
by Creating Space and Stability

Joints, muscles and connective tissue
How they allow our brain to sense and create change

Overcoming Fear In Yoga
Tips for overcoming fear in yoga and in life

Using Yoga Poses to Learn Your Body
Learning a yoga pose as the sum of its parts

Yoga Pose Brush Strokes
Tips for Breaking Yoga Poses down into Meaningful Elements

Muscle control

Gaining agency via muscle control
Flicking the switch to access sensation and control

How muscles and joints work together
How muscles and joints protect each other

Joints, muscles (and connective tissue)
How they our brain to sense and create change

Muscle Control and Proprioception
Getting a deeper experience of your body

Muscle Control Basics
It's Not Just Contracting Your Muscles

Muscle Control for Proprioception
If we didn't have muscles we wouldn't be able to feel our body

Muscle Control Principles
Interactions of Muscle Control, Proprioception and Joint Lubrication

Muscles are Force Sensors
Muscles need opposition in order to function

Why learn muscle control
I've used it to deal with pain, improve flexibility and to be present

Flow state

Be Like Water
The Essentials of Learning How to Flow

Getting into the flow
Another term for being present

Know to flow
make learning an enjoyable experience

Learning to Flow
Pre-thinking before boarding the river of time

Managing Change
Developing sensitivity and control

No Mind or Knowing Mind
the art of doing without thinking

Proprioception and flow
Tuning proprioception for better responsiveness

Understanding Consciousness
Modelling it so that we can understand it

What is Yoga
It Ain't Thinking, That's for Sure

Proprioception

Proprioception, does stretching improve it
If so, how? Plus other methods for improving body awareness

Conscious Proprioception
Learning to Better Feel Your Body and Control It

Dealing with Pain and Poor Posture
By feeling your body and controlling it

Proprioception and change
Proprioception, control and the importance of knowing

Learning to Feel Your Body
Working within the limits of short term memory

Muscle Control and Proprioception
Getting a deeper experience of your body

Muscles are Force Sensors
Muscles need opposition in order to function

Proprioception Requires Effort
Learning How to Apply Effort Effectively to Improve Proprioception

Understanding Proprioception
A quick look

Anatomy as a guide to body awareness
How anatomy can help you to talk with your body

Why Improve Body Awareness?
Becoming your own mechanic

Yoga for Lazy People
Learning to feel is for the lazy (and the intelligent)

Yoga Pose Brush Strokes
Tips for Breaking Yoga Poses down into Meaningful Elements

Breath

Anchoring your diaphragm
Respiratory diaphragm anchoring for easier breathing.

Breathing Anatomy For Yoga Teachers
Easily Feel your Breath by Understanding Your Breathing Anatomy

Breathing Basics:
Mouth Breathing, Nose Breathing and Regulating Your Breath

Costal Breathing
Breathing that mobilizes Thoracic Spine and Ribcage

Easy Breathing Technique
Making Controlled Breathing More Comfortable

Feeling your psoas and diaphragm
while going to the bathroom

Respiratory Diaphragm
Learning to feel and control it

Sensational Breathing Exercises
Learning how to feel your breath and better control it

Ujjayi Breathing
using your throat as a breath regulator

Balance

11 Basic Balance Poses
Keeping Your Torso Stationary

Arm Balance Videos

Arm Balances
Getting your feet off of the floor without jumping

Balancing on One Foot
Stabilizing Your Leg While Balancing On It

Feeling Your Center of Gravity
so that you can stabilize or control it

Improve Balance with Yoga
Stabilizing Your Foundation

Inverted Yoga Poses
Working towards balancing while upside down

Learning How to Balance
Turning balance into a general skill

Yoga Balance Poses
Finding Your Balance (and keeping it)

Yoga Pose Inversion Videos

Yoga Poses to Improve Balance
Improve balance with these fun and simple poses

Pain

Biceps femoris, outer hamstring pain
alleviating hamstring pain

Anterior Hip Pain
Dealing with hip pain that occurs near the ASIC

Dealing with Pain and Poor Posture
By feeling your body and controlling it

Dealing with Wrist Pain in Crow Pose (Bakasana)

Hip Pain In Standing Forward Bends
Taking a step back to figure out how to fix a gimpy hip

Gentle Series of Yoga Postures for Back Pain Relief

Hip flexor pain while walking
Along with same side knee pain

Hip Joint Pain
Three Simple Actions for Alleviating Hip Joint Pain While Doing Yoga

IT Band Knee Pain (outer knee pain)
Heel stabilization for IT band knee pain while squatting

Joint Pain Yoga
One Possible Approach to Alleviating Joint Pain While Doing Yoga

Knee pain and other knee problems
why it can start start with your abs (transverse abdominis)

Low back pain
Yoga Teachers Get Low Back Pain Too

Medial Collateral Ligament Pain
Using muscle control

Proprioception, Pain and Posture
Fixing pain and poor posture via muscle control, proprioception

Sartorius and Inner Knee Pain while Running

Sacrotuberous ligament pain
Dealing with sitting bone and sacrotuberous pain

Sitting Bone Pain
In Forward Bending Yoga Poses and What You Can Do About It

Standing Exercises for Low Back Pain
Muscle control options for dealing with low back pain

Posture

Fixing Forward Head Posture
Simple (and comfortable) Exercises for improving posture

Improve your posture
spinal awareness for better breathing and better posture

Exercises to Fix Your Posture
Going from slouch to zero-slouch

Stress

Chakra Meditation
Center Your Body and Mind

Know to flow
make learning an enjoyable experience

Learning Your Body
(And Noticing What is Happening Now)

Getting into the flow
Another term for being present

Improving Control and Proprioception
by Creating Space and Stability

Meridian Stretches
Increasing Flexibility, Deepening Body Awareness

Standing Meditation,
Feeling Your Body While Standing Still

Ujjayi Breathing
using your throat as a breath regulator

Why Improve Body Awareness?
Becoming your own mechanic

Dance of Shiva: a 1st principles practice
Learning to connect clearly defined positions to each other

Sensational Breathing Exercises
Learning how to feel your breath and better control it

Yoga for De-stressing
Taking a break from thinking

Tensegrity Articles

Articular Joint Lubrication
Joint lubrication via muscle activation and high speed movements

Articulated Tensegrity Systems
Understanding the Body In Movement and in Stillness

Tensegrity: Balancing Space and Tension
Responsive and Instantaneous Information Sharing

Creating Tensegrity In Yoga Poses
Creating Tensegrity In Yoga Poses, a Balance of Space and Tension

Fluid Tensegrity Joint Anatomy
How joint tensegrity gives us freedom to do tensegrity free poses

How muscles and joints work together
How muscles and joints protect each other

Inner Body and Outer Body Tensegrity
How joint tensegrity is maintained

Keeping your hip joints lubricated
How to keep them lubricated

Some Problems with Biotensegrity
And how how to overcome them

Tensegrity Basics
Tuning Tension for Proprioception and Responsiveness

Tensegrity, Control, Proprioception
Optimizing motor control and proprioception

Liberated tensegrity structure
The variable tension geometry of the human body

Anatomy

Anatomy as a Road Map to Experiencing Your Body

Anatomy for Muscle Control
Understanding your body via Muscle control and Proprioception

Connective tissue tension
Passive proprioception from stretched connective tissue

Joints, muscles and connective tissue
How they allow our brain to sense and create change

How muscles and joints work together
How muscles and joints protect each other

Muscle Control for Proprioception
If we didn't have muscles we wouldn't be able to feel our body

Sensational Anatomy
Yoga Anatomy you can Feel and Control

Sensational Yoga Anatomy
Learn your body by directly experiencing it

Experiencing Your Anatomy
Helping You to Better Feel and Control Your Body While Doing Yoga

Alternatives to the Anatomical Position

Anatomy Trains or Myofascial Meridians
Using them for Improving Body Control

Muscles are Force Sensors
Muscles need opposition in order to function

Muscle Control Principles
Interactions of Muscle Control, Proprioception and Joint Lubrication

Muscle Control Basics
It's Not Just Contracting Your Muscles

Muscle Motor Control for Yoga
Why the Brain Turns on the Brakes and How We can Release Them

Connective tissue

The hip crease
A proprioceptive reference for better hip awareness and control

The Sacrotuberous Ligament
SI stability via increased ligament tension

The Thoracolumbar Fascia (TLF)
Wifi for Your Spine, Arms and Legs

Joints

Articular Joint Lubrication
Using high speed movement to keep joints lubricated

Fluid Tensegrity Joint Anatomy
How joint tensegrity gives us freedom to do tensegrity free poses

How muscles and joints work together
How muscles and joints protect each other

How to know if your joints are lubricated
How pain and proprioception helps keep your joints safe

Joint Centration:
The Position of Balanced Space and Tension

Joint Pain Yoga
One Possible Approach to Alleviating Joint Pain While Doing Yoga

Hip joint

Hip Adjustments for Standing Yoga Poses
Adjusting muscle tension to keep your hip joints lubricated

Hip Pain In Standing Forward Bends
Taking a step back to figure out how to fix a gimpy hip

Gluteus Maximus Anatomy
Back Bending the hip, using it to help stretch the psoas

The hip crease
A proprioceptive reference for better hip awareness and control

Hip Joint Anatomy
Muscle groupings that can help keep the hip hip joint centered

Hip Joint Bicycle Wheel
keeping the hub of the hip joint centered

Hip Joint Pain
Three Simple Actions for Alleviating Hip Joint Pain While Doing Yoga

Hip Joint Popping and Centering the Hip Joint
Tips for Dealing with hip discomfort so that they last longer

Hip Joint Questions and Answers

Hip Joint Stability
Anatomy for Stabilizing, Creating Space (and Relaxing) The Hip Joint

The hip joint:
How to feel it, use it and keep it lubricated

Keeping your hip joints lubricated
How to keep them lubricated

Obturator Externus
Anatomy for Yoga Teachers

Obturator Internus
Hip Joint stability for Increased Mobility and Control

Quadratus Femoris
A hip stabilizer that can help with knee and ankle stability

Understanding Your Hip Joints
10 ways a bicycle wheel can help you understand your hip

Knees

Biceps femoris short head anchoring
to counter act a collapsed arch or flat foot

How to activate your quads
And why they aren't activating in the first place

Controlling knee rotation
And using it to deal with pain and improve flexibility

How your knees can be affected by your spine, ribcage and the mood you are in

IT Band Anatomy and Bio-mechanics
Helping to control the hip or helping to control knee rotation

IT Band Knee Pain, Pain Along the Outside of the Knee while Squatting

Knee Anatomy for Yoga Teachers
Controlling (and stabilizing against) knee rotation

Knee Joint Stability
Controlling Knee Bend and Shin Rotation (Relative to the Thigh)

Knee pain and other knee problems
why it can start start with your abs (transverse abdominis)

Knee rotation
And It's affect on the foot, knee and hip with knee bent and straight

Knee Strengthening Exercises
How to strengthen them in any yoga pose

Learn about your knees
(So that you can deal with problems like knee pain)

Leg and Knee Strength Videos

Long Hip Flexor Muscles
Adding Tension to Take out the Slack For More Effective Forward Bending

The Long Hip Muscles
Improve Hip Control and Shin Control

Medial Collateral Ligament Pain
Using muscle control

The popliteus
A small muscle that can help stabilize the knee against rotation

The Sartorius
Knee stability while standing, walking or running

Vastus Muscles
Knee extensors and tensioning devices for the overlying hip flexors

SI joints

Dual SI Joint Stabilization
In Spinal Forward Bends and Spinal Backbends

The pelvic floor muscles
Helping to stabilize the SI joints (for nutation and counter-nutation)

Sacroiliac Joint Exercises
Feeling and controlling nutation and counter-nutation

SI Joint Stability while forward bending
Sacrotuberous ligament tensioning, resisting SIJ shear in forward bends

Sacroiliac Joint Stabilization
tensioning the long dorsal sacroiliac and sacrotuberous ligament

The sacroiliac joints
Alleviating Sacroiliac Joint Pain

The Sacrum
and the Muscles that Connect it to the Legs, Spine and Pelvis

SI Joint Stability in Marichyasana
and Other Seated Yoga Poses

Single SI Joint Stabilization
Stabilizing the same side Hip Joint and SI Joint

Single Side SI Joint Stability
Hip Rotation Anatomy and Biomechanics for Standing On One Leg

Why Do We Have SI Joints?
So we can do movements like the splits...

Lower back

Low Back Stability
How is the lower back stabilized? Why does it matter?

Anatomy of the lower back
Understanding the low back (work towards a pain free low back)

Low back pain
Yoga Teachers Get Low Back Pain Too

Low Back Pain Anatomy
Does Your Low Back Hurt In Forward Bends and Squats?

Lower back muscles
Muscles that cross and work on the lower back

The lower back
Redefining it to include the sacrum, SI joints, hip bones, and the ribcage

Spinal Back Bending Exercises
Anchoring your spinal erectors and using them

Standing Exercises for Low Back Pain
Muscle control options for dealing with low back pain

Standing Hip Exercises
Low Back Pain Fix: hip bone stability while balancing on one foot

Thoracolumbar junction

The Ribcage
Ribcage stability and mobility for more applicable arm strength

Serratus Posterior Inferior
Anchoring the Lats and a Co-Stabilizer for the Lower Ribcage

The Thoracolumbar Fascia (TLF)
Wifi for Your Spine, Arms and Legs

The Transverse Abdominis
A Tension Control Mechanism for your Abs

Ribcage and abdomen

Agni Sara
An exercise for the transverse abdominis

Transverse abdominis function
Exercises for Activating All Three Bands of the Transverse Abdominis

External Obliques
Using them to Twist and Bend Your Thoracic Spine

Intercostal Muscles
for Ribcage Mobility and Control

Internal Obliques
Using Them To Help Twist Your Ribcage

Levator Costarum
Improve back rib awareness, mobility and control

The Obliques and Intercostals
Shaping and Controlling Your Ribcage and Your Waist

The Ribcage
Ribcage stability and mobility for more applicable arm strength

Ribcage mobility
The importance of the abs, intercostals, spinal erectors and more

The Transverse Abdominis
A Tension Control Mechanism for your Abs

Transverse abdominis Exercises
Training All Three Bands of the Transverse Abdominis

Transverse Abdominis Training
Feeling your Transverse Abdominis so you can train it

Foot and ankle

Biceps femoris short head anchoring
to counter act a collapsed arch or flat foot

Fallen Arches
And Foot Exercises for Fixing Them

The foot
Foot, ankle and shin anatomy and biomechanics

Foot Exercises
for Improving Balance, Proprioception and fixing flat feet

IT Band Anatomy and Bio-mechanics
Helping to control the hip or helping to control knee rotation

IT Band Knee Pain (outer knee pain)
Heel stabilization for alleviating IT band knee pain while squatting

Peroneus Brevis
Anchoring the fibula or stabilizing the outer arch of the foot

Peroneus Longus
Helping to anchor the fibula and shape the foot

Shin Rotations
and Knee Protection

Tibialis Anterior
Rotating the shin relative to the foot (or stabilizing it)

Tibialis Posterior
Lifting the arch of the foot or turning soles of the feet inwards

Scapulo-thoracic interactions

Pectoralis Minor
Anchoring the front of the shoulder blade against upward pulling

The Ribcage
Ribcage stability and mobility for more applicable arm strength

Scapular Awareness Exercises
Getting a Better Feel for Your Shoulder Blades

Scapular Stabilization
scapular stabilization exerises for yoga

Serratus anterior
Using it to help position your shoulder blades relative to your ribcage

Serratus Anterior Muscle Awareness
for Improved Body Awareness while doing Yoga Poses

Shoulder Anatomy for Yoga Teachers
Shoulder Blade Landmarks

Shoulder Yoga
For Shoulder Awareness, Strength and Flexibility

The Trapezius Muscle
Using it with arms lifted (And controlling it with the arms down)

Winged Scapula
And How to Prevent It

Shoulders and Arms

Arm Stability Via the Elbows and Hands
For Handstand, Chaturanga and Other Arm Supported Poses

Elbow Joint Anatomy for Yoga Teachers
Stabilizing the Shoulders from the Ground Up

Rotator Cuff Anatomy
And other Muscles That Rotate The Shoulder

Rotator Cuff Exercises
Pulling The Arm into The Shoulder Socket

Shoulder Anatomy
The Rotator Cuff, Anatomy Trains and Tuned Tension

Shoulder Impingement
And Some Awareness Exercises For Helping You To Avoid It

Shoulder Rotation Exercises
Differentiating the shoulder and forearm rotator muscles

Shoulder Strength Exercises
Stabilizing the shoulder blades first

Shoulders and arms
Improve effectiveness: Distinguishing shoulder, ribcage, arm actions

Upper Body Awareness and Arm Control Exercise Videos

Transverse abdominis

Agni Sara
An exercise for the transverse abdominis

Transverse abdominis function
Exercises for Activating All Three Bands of the Transverse Abdominis

The Transverse Abdominis
A Tension Control Mechanism for your Abs

Transverse abdominis Exercises
Training All Three Bands of the Transverse Abdominis

Transverse Abdominis Training
Feeling your Transverse Abdominis so you can train it

The psoas

The psoas
Understanding it, stretching it, feeling it and using it.

Psoas Anatomy
Hip flexion, deeper stretching, preventing lumbar shear

Psoas Major Anatomy
How the Psoas connects to the 12th ribs and kidneys

Psoas Muscle Anatomy:
The Psoas as a Lumbar Stabilizer

Psoas Release
Stabilizing the hip joint to release the psoas

Psoas Stretch
Standing Stretch for Psoas Upper and Lower Fibers

Psoas Stretches
Back pain, using the external obliques and spinal erectors

Psoas Stretches
A series of stretches for the Lower Fibers of the Psoas Major

Reclining psoas stretch
The 12 ribs and the lumbar curve

Standing Psoas Stretch Variations
with Muscle activations and adjustments

Stretching the Psoas
And understanding why it's tight in the first place

Understanding The Psoas
With suggestions on how to activate it

Hip flexors

Bent knee hip flexor stretches
AKA bent knee hip flexor stretches

Couch stretch for the hip flexors
Learn how this hip stretch affects (and is affected by) the knee

Hip flexor pain while walking
Along with same side knee pain

Hip Flexor Strength Exercises
Strengthening the hip flexors with the hips flexed and extended

Hip Flexor Stretches
Opening the Fronts of the Hips for Front to Back Splits

Hip flexor stretching and strengthening
How to anchor your hip flexors so that you can do both

The hip flexors
Stretch, strengthen, remedy problems, use

Long Hip Flexor Muscles
Take out the Slack For More Effective Forward Bending

The Single Joint hip flexors
A look at the hip flexors that work solely on the hip joint

Using Warrior 1 to stretch the sartorius
How sartorius functions in hip and knee flexion and knee rotation

Hamstrings

Adductor magnus long head
Helping to stabilize the hip bone relative to the femur

Biceps femoris short head anchoring
to counter act a collapsed arch or flat foot

Glute and Hamstring Anatomy for Yoga
Yoga Anatomy for Back Bending and Forward Bending the Hips

Hamstring Strength Exercises
Strengthen hamstrings (and glutes) with hips extended or flexed

Hamstring stretches
for working towards front to back splits

Hamstring stretching yoga poses
With suggestions for improving hamstring flexibility

The hamstrings
Understanding how to use them effectively

The long head of the Adductor Magnus
Your Backbending Friend

Postures for Stretching Your Hamstrings
Using props in different ways to stretch your hamstrings

Sitting Bone Pain
In Forward Bending Yoga Poses and What You Can Do About It

Sensational yoga poses: Take out the slack for better coordination, proprioception, integration and control.
Published: 2017 07 09
Updated: 2021 02 09

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<#alt#> Neil Keleher, Sensational Yoga Poses.

8 book Ebook bundle, $48.00.
Dance of shiva for coordination and mental flexibility, balance basics for understanding balance, yoga basics 1 and 2 for getting a feel for your body, hip control guide and yoga for your shoulders for learning your hips and shoulders, wheel pose for tips on learning difficult poses and know to flow to learn how you can use flow and it's opposite state for enjoyable learning.

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