Alphabetical Yoga Poses Index
Plus Index of Poses by Category
Published: 2015 12 18
Updated: 2020 10 28
This page includes two alphabetical indexes.
The first one includes text links.
The second includes photos of the poses and links.
Use section titles to return to the TOC.
Alphabetical Yoga Poses, TOC
Yoga Pose Basics | Poses by Category | Sequencing and Sequences | Ashtanga Yoga Poses
Alphabetical index for text links
Alphabetical index for photo links
Stretches for your your inner thighs

Bridge pose
Backbending at the Hips, Lumbar and/or Thoracic Spine
Try relaxing your shoulder until you straighten your leg.
Use your shoulders to push your ribcage backwards and upwards.
The hard part is getting binding arms and legs. So you may find it helps to practice them separately.
Try picking a balance point just in-front of your elbows (towards the hands).
This hip stretch targets the glutes. Note the position of the shoulder relative to the foot.
Focus on feeling your foot to help stay balanced.
Try stabilizing both knees while pulling your chest towards your thigh.
One way to work towards kneeling on both knees is to practice one leg at a time.
One option for locust pose is to lift the legs first (activate the knees), then lift the torso.
To get your feet off of the floor shift your weight forwards.
The first step after exhaling all of your air is to pull your ribcage up, away from your pelvis.
To lift the hip focus on pressing down with the front knee.
For reclining quad stretches you may find it helps to press the bottom foot into the floor.
Try activating the front and back of the thighs before lifting the hips.
Practice shoulder activation by doing this pose with knees bent first.
Use this as a preparation (or substitute) for tree pose.
Legs strong, press feet down, pull hips forwards.
Learn to use your legs to push your hips up.
- 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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