Alphabetical Yoga Poses Index

Alphabetical Yoga Poses, Text Entries

A Pose index

Adductor Stretches

Stretches for your your inner thighs

• Adductor Stretches
• Agni Sara (an Exercise for improving control and awareness of your Transverse Abdominus)
• Ankle Stretches
• Ardha Matsyendrasana
• Arm Balances
• Arms Behind the Back (Dwi konasana)
• Arms Over the Head
• Arm Supported Poses
• Arm Stretches
• Ashtanga Yoga Poses
• Ashtanga Seated Poses
• Ashtanga Standing Poses
• Ashtanga Yoga
• Astavakrasana

B Pose index

Backbending at the Hips, Lumbar and/or Thoracic Spine

• Backward Bending Poses
• Balancing Cat Pose
• Basic Balance Poses (11 of Them)
• Basic Yoga Poses
• Bent Forward Cross Leg Twist
• Bharadvajasana (A Twist for the Spine and for the Hips)
• Binding Postures
• Bird Dog
• Making Boat Pose Stronger (and Easier) One Leg at a Time
• Body Weight Squats (Deep Squats)
• Bound Angle for Beginners
• Bound Angle Yoga Pose
• Bound Side Angle Pose?
• Bound Twisting Side Angle Pose
• Bow Yoga Pose
• Dealing with Difficult Breathing
• Bridge Pose 1
• Bridge Pose 2

C Pose index

Compass Yoga Pose

Try relaxing your shoulder until you straighten your leg.

• Camel Yoga Pose, A Backbend for the Spine and Hips
• Chair Pose
• Chaturanga
• Chaturanga Dandasana
• Cobra Yoga Pose
• Compass Pose (A stretch for the Hamstring and the Shoulder)
• Costal Breathing
• Counter Poses
• Cow Face Arm Position
• Cross Legged Sitting
• Cross Legged Twist (Active)
• Cross Legged Twist (Using Arms)
• Crow Pose for Beginners (also known as Heron or as Bakasana)

D Pose index

Downward Dog Pose

Use your shoulders to push your ribcage backwards and upwards.

• Dolphin Yoga Pose
• Double Pigeon
• Downward Facing Dog

E Pose index

Eagle Yoga Pose

The hard part is getting binding arms and legs. So you may find it helps to practice them separately.

• Eagle Arms
• Eagle Yoga Pose
• Eka Pada Bakasana 1 (Arm Balance)
• Eka Pada Bakasana 2 (Arm Balance)

F Pose index

Forearm Balance (Pincha Mayurasana)

Try picking a balance point just in-front of your elbows (towards the hands).

• Flying Splits Arm Balance
• Forearm Stand (Pincha Mayurasana)
• hamstring stretching yoga poses
• Creating a Hunch Back Free Forward Bend while Sitting
• Forward Bend Options while standing

G Pose index

Glute Stretches

This hip stretch targets the glutes. Note the position of the shoulder relative to the foot.

• Galavasana (Flying Pigeon Arm Balance)
• Glute Stretches

H Pose index

Half Moon Balance

Focus on feeling your foot to help stay balanced.

• Half Hero (Half Kneeling) Forward Bend
• Half Hero Quad Stretch Variations
• Half Kneeling Forward Bend
• Half Moon Balance Exercise
• Half Moon Yoga Pose
• Half Side Splits
• hamstring stretching yoga poses
• Seated Hamstring Stretch (That can be used as a Compass Pose Prep Pose)
• L Shaped Handstand
• Lifting into Handstand
• Handstands: Jumping up into Handstand
• Handstands: Kicking Up Into Handstand
• Handstands: Learning to Balance
• Headstand using a wall
• Headstand: Bound Headstand with Legs Straight
• Hero Pose (Kneeling with Butt on Floor)
• High Lunge Hip Flexor Stretches
• Hip Flexor Stretches
• Hip Stretches
• Hurdlers Stretch

I Pose index

• Inverted
  Poses

J Pose index

Janu Sirsasana

Try stabilizing both knees while pulling your chest towards your thigh.

• Janusirsasana A
• Janusirsasana B
• Janusirsasana C

K Pose index

Kneeling Postures

One way to work towards kneeling on both knees is to practice one leg at a time.

• Kneeling Postures

L Pose index

Locust Yoga Poses

One option for locust pose is to lift the legs first (activate the knees), then lift the torso.

• Locust Pose
• Lotus Pose: Bound Half Lotus
• Lotus Pose: Bound Half Lotus Forward Bend
• Low Back Stretches
• Low Lunge Hip Extensor Stretches
• Low Lunge Push Up

M Pose index

Mayurasana

To get your feet off of the floor shift your weight forwards.

• Marichyasana A (Bound)
• Marichyasana B
• Marichyasana C
• Marichyasana D (binding twist)
• Marichyasana Modifications
• Mayurasana (Elbows on Belly Pose)
• Meridian Stretches for Back of Arm
• Meridian Stretches for Bladder Meridian
• Meridian Stretches for Front of Arm
• Meridian Stretches for Gall Bladder Meridian
• Meridian Stretches for: Inner Thighs
• Middle Splits (and Knee Joint Integrity)
• Mountain Pose
• Mula Bandha (and the pelvic floor)

N Pose index

Nauli Kriya

The first step after exhaling all of your air is to pull your ribcage up, away from your pelvis.

• Nauli Kriya

P Pose index

Pigeon Pose Basics

To lift the hip focus on pressing down with the front knee.

• Padahastasana (Standing Forward Bend)
• Padangusthasana (Standing Forward Bend)
• Using Parsvottanasana (Pyramid Pose)To Strengthen the Hamstrings
• Pigeon (with hip lifted)
• Pigeon with Hip on the floor
• Pigeon: Upright Pigeon with Hip Lifted
• Pigeon: Upright Pigeon with Hip on the Floor
• Balancing on Your Forearms in Pincha Mayurasana
• Pistol Squats
• Getting Your Hips Over Your Head in Plough Pose
• Prone Yoga Poses
• Prone Big Toe Pose
• Prone Twist 1
• Prone Twist 2
• Psoas Stretches
• Push Ups (yoga style)
• Pyramid Pose (Getting Even weight on both Feet)

Q Pose index

Quad Strethes

For reclining quad stretches you may find it helps to press the bottom foot into the floor.

• Bent knee hip flexor stretches

R Pose index

Reverse Plank (Purvottanasana)

Try activating the front and back of the thighs before lifting the hips.

• Reclining Half Hero (Quad Stretch)
• Reclining Hero Pose (Supta Virasana)
• Reverse Plank (Purvottanasana)
• Reverse Plank 2
• Reverse Prayer Arm Position
• Revolved Triangle (for Strength)
• Rotator Cuff Exercises

S Pose index

Side Plank

Practice shoulder activation by doing this pose with knees bent first.

• Sacroiliac Joint Stability Exercises
• Plow Pose (Halasana)
• Scapular Awareness and Stability
• Seated Poses
• Seated Forward Bend
• Seated Forward Bend with Side Bend
• Seated Wide Leg Side Bend
• Learn How to Use Your Deep Spinal Muscles in a Simple Seated Twist
• Seated Wide Leg Forward Bend
• Shoulder Stand
• Shoulder Stand Using A Wall
• Shoulder Stretches
• Side Angle Pose
• Grabbing a Wrist in Bound Side Angle Pose?
• Working Towards Bound Twisting Side Angle Pose
• Side Bending Quad Stretch
• Side Plank Progression
• Side Plank Yoga Pose
• Side Splits
• Side Stretches
• Single Leg Balancing Forward Bend
• Splits: Front to Back
• Standing Forward Bend
• Standing Side Bend
• Standing Poses
• Standing Spinal Twist
• Standing Yoga Poses and 8 Reasons for Doing them
• Strengthening Yoga Poses
• Stretches for Stomach Meridian
• Stretching for Beginners
• Sun Salutation A
• Sun Salutation B
• Sun Salutation Jump Back
• Sun Salutes (Surya Namaskar)
• Supine Poses
• Surya Namaskar A Steps

T Pose index

Tree Pose

Use this as a preparation (or substitute) for tree pose.

• Table Top
• Thoracic Mobility Exercise
• Tittibasana (Arm Balance
• Tree Pose
• Triangle Pose (Traditional Method)
• Triangle Pose Forward Bend (Parsvottanasana)
• Triangle Pose Side Stretch
• Twisting Shoulder Stretch
• Twisting Side Angle Pose
• Revolved (Twisted) Triangle
• Twisting Yoga Poses
• Simple Seated Twist

U Pose index

Upward Facing Dog

Legs strong, press feet down, pull hips forwards.

• Uddiyana Bandha
• Upavistha Konasana
• Upper Back Exercises
• Upward Facing Dog
• Utthita Hasta Padangusthasana (Balancing on One Leg Hamstring Stretch)
• Utthita Trikonasana (Triangle Pose)

V Pose index

• Preventing Shoulder Impingement in Virabhadrasana
• Getting Your Butt to the Floor (Between Your Feet) in Virasana

W Pose index

Wheel Pose

Learn to use your legs to push your hips up.

• Wall Yoga (Relaxing and Stretching)
• Warrior 1
• Warrior 2
• Warrior 3
• Wheel Pose
• Standing Wide Leg Forward Bend A, B, C, D
• Seated Wide Leg Forward Bend
• Wrist Pain in Crow pose

Alphabetical Yoga Poses, Entries with Images

A Pose Photo index

B Pose Photo index

C Pose Photo index

D Pose Photo index

E Pose Photo index

F Pose Photo index

G Pose Photo index

H Pose Photo index

J Pose Photo index

L Pose Photo index

M Pose Photo index

N Pose Photo index

P Pose Photo index

R Pose Photo index

S Pose Photo index

T Pose Photo index

U Pose Photo index

V Pose Photo index

W Pose Photo index

Alphabetical yoga poses, Quick links

• Bridge Pose: To Clench or Not to Clench the Buttocks?
• Bridge Yoga Pose : Backbending the Hips, Lumbar and/or Thoracic Spine
• Camel Yoga Pose (Ustrasana): Camel pose as a Hip Flexor (and Psoas) Stretch
• Chaturanga Dandasana: Alignment and Using Force Effectively
• Yoga Cobra Yoga Pose: Deepening Your Backbend Joint by Joint
• Compass Yoga Pose: How to Work Towards It and What You can Do After It
• Costal Breathing: Breathing that mobilizes Thoracic Spine and Ribcage
• Counterposes for Yoga Poses: Keeping Your Body In Balance (Or Helping Your Body Feel Good)
• Easy Cross Leg Poses: A basic pose for practicing body awareness
• Forward Bending Twist While Sitting Cross Legged (cross leg poses)
• Yoga Crow Pose Arm Balance (Bakasana): Improving Your Arm Balance From Beginner to Advanced
• 11 Basic Balance Poses: Keeping Your Torso Stationary
• Deep Squats: First learning to stay balanced
• Prepping Your Shoulders for Dolphin Yoga Pose
• Maximizing Your Glute Stretching Possibilities in Double Pigeon Glute Stretch
• Downward Facing Dog: Actively Stretching Calfs and Shoulders
• Eagle Pose Arms and Legs: Learning to Wrap Your Arms independently Of Your legs
• Eagle Pose Legs (eagle pose arms)
• Eagle Yoga Pose: Learning to Wrap Your Arms and Your Legs
• Easy Breathing Technique: Making Controlled Breathing More Comfortable
• Easy Seated Forward Bend: Tilting Your Pelvis and Reaching Forwards
• Eka Pada Bakasana
• 8 Reasons to do Standing Yoga Poses
• Galavasana (Flying Pigeon) Arm Balance: Using Hip Tension to Create Lift and Stability
• Glute Stretch Hip Stretch for the Outer Glutes: A foot turned out lunge variation for stretching the Outer Glutes
• Half Bound Lotus Yoga Pose: Working Towards it One Leg At a Time
• Balancing in Half Moon Pose: Weight Shifting and Creating Stability for Better Balance
• Half Side Splits: An Inner Thigh Stretch and Full Split Preparation Pose
• Hamstring stretching yoga poses: With suggestions for improving hamstring flexibility
• standingforwardbend (hamstring stretching yoga poses)
• Headstand Yoga Pose: Creating Stability So You Can Find Balance In
• Low Lunge Hip Extensor Stretch (hip extensor stretching variations)
• High Lunge/Warrior 1 (hip flexor stretches)
• Hip Flexor Stretches: Opening the Fronts of the Hips for Front to Back Splits
• Hip Stretches
• How to Do a Headstand: Preparations and Getting Used to Being Upside Down
• Adding Bigness to Your Yoga Poses: Basic Principles for Yoga
• Inverted Yoga Poses: Working towards balancing while upside down
• Janu Sirsasana B: Place Your Anus On Top Of Your Heel
• Getting Ready for Janu Sirsasana C: A prep for Lotus pose or vice versa?
• Janusirsasana A: Stretch Your Tight Hamstrings One Leg at a Time
• Joint Centration: : The Position of Balanced Space and Tension
• Jumping Into Handstand From Downward Dog
• Scissor Kicking Up Into Handstand (Gracefully)
• Knee Joint Integrity and Middle Splits: Why Your Knees Might Be Hindering Your Middle Split
• Adductor Stretches: Stretches for Improving Inner Thigh Flexibility and Control
• Hurdler's Stretch/Frog Pose (adductor stretches)
• Side-to-Side Splits/Box Splits (adductor stretches)
• Easy Bharadvajasana (Semi-Kneeling Pose) Spinal Options (kneeling yoga poses)
• Kneeling Yoga Poses: How to get comfortable with kneeling
• L Shaped Handstand Against A Wall
• Agni Sara: An exercise for the transverse abdominis
• Learning the Pistol Squat: step-by-step
• Learning Your Body: (And Noticing What is Happening Now)
• Lifting Into Handstand
• Locust Pose: Using spinal erectors to back bend and improve thoracic mobility
• Lower Back Stretches: Standing and seated stretches for alleviating low back pain
• Learning to bind in Marichyasana A: Working towards binding intelligently
• Marichyasana B: A binding combination: Marichyasana, Lotus and Forward Bend
• Making binding easier in Marichyasana C: Lengthening your spine so that twisting (and then binding) is easier
• Marichyasana D: Making the Impossible Difficult, Tips for Binding
• A Version Marichyasana Yoga Pose (marichyasana yoga poses)
• C Version Marichyasana Yoga Pose (marichyasana yoga poses)
• Marichyasana Yoga Poses: Learning to Bind in Marichyasana Yoga Poses
• Mayurasana: Simple tips for getting your feet off of the floor
• meridian stretches 1: Meridian stretches for the front of the arm
• 0: Meridian stretches for the back of the arm and neck
• meridian stretches 3: Meridian stretches for front of neck, chest, hips and legs
• meridian stretches 4: Meridian stretches for the back of the spine, hips, knees and ankles
• meridian stretches 5: Meridian stretches for the side of the body, shoulder and hips
• meridian stretches 6: Meridian stretches for the inner thighs and the spine
• Modified Marichyasana B: (A Non-Lotus Version of This Bound Yoga Pose)
• Yoga Mountain Pose: Finding effortless effort
• Mula Bandha Anatomy: Feeling and Controlling the Elusive Root Lock
• Nauli Kriya: Making Your Abs Dance
• Parsvottanasana (Pyramid Pose): Strengthen and Stretch the Hamstrings
• Pincha Mayurasana: Balancing Between the Elbows and the Hands
• Yoga Plough Pose: Getting Your Hips Up and Your Legs Over Your Head
• Prone Yoga Poses : A sequence of belly down yoga poses
• Proper Yoga Alignment: Handstand: Learning to Feel Best Alignment in a Yoga Pose
• Psoas Stretches: A series of stretches for the Lower Fibers of the Psoas Major
• Reverse Plank or Purvottanasana: Strengthening the Back of the Spine and Legs
• Pyramid Pose: Alignment, Muscle Control and Proprioception
• Reclining Half Hero Yoga Pose: A bent knee hip flexor (quad) stretch
• Reverse Plank Yoga Pose : and Making it Less Unlikeable
• Reverse Prayer Yoga Pose Arm Position: Working towards the hand position
• Revolved Triangle Yoga Pose: A Strengthening Pose for the Legs and Waist
• Rotator Cuff Exercises: Pulling The Arm into The Shoulder Socket
• Moving Into Plow Pose Before Shoulder Stand (salamba sarvangasana)
• Salamba Sarvangasana, : Rolling Your way into Shoulder Stand
• Scapular Awareness Exercises: Getting a Better Feel for Your Shoulder Blades
• Seated Forward Bend: Creating a Hunchback-Free Seated Forward Bend
• Leg Lifted Seated Hamstring Stretch: aka: Modified Heron Pose
• Seated Twist: Using Your Spinal Erectors
• Seated Wide Leg Side Bend (seated yoga poses)
• Seated Yoga Poses: A sequence of seated poses, not for beginners
• Ardha Baddha Padmottanasana: Binding Your Half Lotus (Without Messing Up Your Knee)
• Tips for Sequencing Yoga Pose: For a Balanced Yoga Practice (and For Dealing with Problems)
• Ardha Matsyendrasana: Use Hips, Shoulders, Spine to Intelligently Bind (or not bind)
• Shoulder Stretches: Active stretches for Improving Shoulder Flexibility and Strength
• Shoulderstand Using a Wall: Learning with a wall, working towards not using a wall
• Side Angle Pose: Lengthening and binding in side angle pose
• Side Plank: Progression for Shoulder, Ab and Leg Strength
• Yoga Pose Side Stretches: Stretch and Strengthen the Sides of the Spine and Legs
• Arm Balances: Getting your feet off of the floor without jumping
• Astavakrasana (arm balances)
• Eka Pada Bakasana 1 (arm balances)
• Eka Pada Bakasana 2 (arm balances)
• Eka Pada Koundinyasana (arm balances)
• Tittibasana (arm balances)
• Spinal Back Bending Yoga Poses: And Backward Bending for the Hips
• Front-to-Back Splits: Creating a Strong Foundation
• Low Lunge Yoga Push Up (arm strengthening exercises)
• Standing Forward Bend: Stretch and strengthen hamstrings, glutes and calves
• Standing Side Bend : Stretching the Side Of Your Body
• Standing Spinal Twist with Basic Hip Activation
• Standing Yoga Poses: A sequence of lateral and longitudinal standing poses suitable for beginners
• Triangle Pose (standing yoga poses)
• Warrior 1 (standing yoga poses)
• Warrior 2 (standing yoga poses)
• Warrior 3 (standing yoga poses)
• Bound Angle Pose (Baddha Konasana) (stretching for beginners)
• Prone (Belly Down) Spinal Twist (stretching for beginners)
• Prone Big Toe Pose (stretching for beginners)
• screamingpigeonbeginners (stretching for beginners)
• Stretching for Beginners: Stretching to Feel Good and Improve Flexibility
• Upright Pigeon Hip Flexor Stretching Variations for Beginners (stretching for beginners)
• Stretching for Flexibility: Tips for sequencing stretches and for improving flexibility
• Ashtanga Yoga Sun Salutation A
• Learning Ashtanga Style Sun Salutation B
• Ashtanga Style Sun Salutations: Learning the Number of Movements Can Help!
• Supine Yoga Poses Poses: A mixed level sequence of reclining yoga poses
• Learning the Steps of Surya Namaskar A : (Or Sun Salutation A) From Ashtanga Yoga
• Table Top Yoga Pose: Extending the hips and retracting the shoulder blades
• Lappasana Shoulder Stretch (arm stretches)
• Arm Supported Yoga Poses: A variety of poses for balanced arm and shoulder strength
• Improving Thoracic Mobility, Awareness: with Simple Spinal Bending and Twisting Exercises
• Simple Thoracic Twisting Poses (thoracic mobility)
• Toe and Ankle Stretches: Active stretches to help you kneel more comfortably
• armslifted (trapezius muscle)
• Yoga Triangle Pose: Developing Leg Strength, Stability and Control
• Prone Twist (twisting poses)
• Seated Active Easy Twist (twisting poses)
• Twisting Poses: Stretching the spine with anchored twisting
• Uddiyana Bandha: Creating Room for your Respiratory Diaphragm to Contract
• Upavistha Konasana: A Seated Forward Bending Yoga Pose with Legs Wide
• Upper Back Exercises for Yoga: Increase Awareness, Strengthen a Weak Upper Back
• Upward Facing Dog: Creating a Sensational (and low back friendly) upward facing dog
• Utkatasana: A step-by-step guide for body awareness
• Utthita Hasta Padangusthasana: Working Intelligently Towards
• Utthita Trikonasana: Using Triangle Pose to Strengthen the Side of the Body
• Ashtanga Jump Backs: Shoulder awareness and learning to jump back lightly
• Virabhadrasana (Warrior 1): Touching the Hands Overhead And Squaring the Hips
• Reclining Half Hero Pose (Supta Ardha Virasana) (virasana)
• Reclining Half Hero Pose (Supta Ardha Virasana) (virasana)
• triangmukaekapadapaschiomottanasana (virasana)
• Virasana (Hero Pose): Getting your butt to the floor while kneeling gradually
• Feel Your Back Arm in Warrior 2: Feeling Your Back Arm in Warrior 2
• Balancing on One Foot in Warrior 3: Balancing on One Foot in Warrior 3
• Ashtanga Standing Pose Vinyassas
• Making Wheel Pose Easier: by Using the Legs
• Seated Wide Leg Forward Bend: Learn to Activate and Relax the Hamstrings to Stretch Them
• Dealing with Wrist Pain in Crow Pose (Bakasana)
• Ashtanga Yoga Poses: Part 1: The Standing Series
• bigtoefrontfold (ashtanga yoga poses 1)
• Four Wide Leg Forward Bends (ashtanga yoga poses 1)
• handtofoot (ashtanga yoga poses 1)
• Trikonasana (Triangle) (ashtanga yoga poses 1)
• Making Yoga Boat Pose Easier: But Still Strengthening Abs and Hip Flexors
• Yoga for Strength: Configuring the Body to Be Stronger with Less Effort
• Yoga Forward Bends : For the Hips and Spine
• Yoga Headstand: How to Lift Into a Headstand with Straight Legs
• Supporting the Front Hip In Yoga Pigeon: Supporting the Front Hip In Yoga Pigeon Pose
• Yoga Pose Warm Ups: Warming up by tuning in
• Yoga Poses for Abs: Understanding the abs so you can use them intelligently
• Ashtanga Yoga Poses, Seated Poses Part 1: (The Beginning of the Primary Series)
• triangmuka (ashtanga yoga poses 3)
• Yoga poses using a wall: Some restorative poses for when you are too tired for yoga
• Yoga Poses: Categorized articles on better feeling your body while doing yoga poses
• Yoga Push Ups: A first principles approach to learning to lift your body
• Cow Face Yoga Shoulder Stretch (yoga shoulder stretches)
• Prasarita Padottanasana C Arm Position/Dwikonasana Shoulder Stretch (yoga shoulder stretches)
• Yoga Shoulder Stretches: Using Yoga Pose Arm Positions to Stretch the Arms and Shoulders
• Ashtanga Yoga Poses, : An Overview of the Standing and Seated Poses of the Primary Series
• Finding Balance In Yoga Tree Pose: (in More Ways than One)
• Ashtanga Yoga Overview: A fixed sequence of breath linked yoga poses
• Sacroiliac Joint Exercises: Feeling and controlling nutation and counter-nutation
• Back Bending Yoga Poses: Stretching the Front of the Body, strengthening the back
• Bow Back Bending Yoga Pose (back bending yoga poses)
• Balancing Cat Pose: Bird Dog and Balancing with Same Side Leg and Arm Lifted
• Balancing in Handstand: How Do You Peel Your Feet off of the Wall (and Balance)?
• Balancing In Side Plank: A step-by-step tutorial
• Half moon (balancing on one foot)
• Standing Forward Bend While Balancing On One Foot (balancing on one foot)
• Basic Yoga Poses: Poses and counterposes for a balanced yoga practice
• Basic Yoga Sequence Part 1: Stretching the hips and spine, part 1
• Bent knee hip flexor stretches: AKA quadriceps stretches
• Bharadvajasana: Twisting spine and hips and releasing the low back
• Binding in Seated Half Bound Lotus Pose: Steps for Binding as well as modifications if you can't bind
• Binding Yoga Poses: Using the strength of one part of the body against another
• twistingsideanglepose (binding yoga poses)
• 10 Ways to Do Bird Dog Yoga Pose: 10 bird dog variations
• Bound Angle Pose: A Stretch for the Inner Thighs
• Bound Side Angle Pose: Steps for working towards binding a little more easily
• Bound Twisting Side Angle Pose: An advanced binding and twisting yoga pose

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