Categories of Yoga Poses and
Alphabetical Yoga Poses Index

Yoga poses (and stretches) are listed alphabetically below.
Click on the alphabetical heading of any section to return to the index below.

Basics for Yoga Poses

• Basic Yoga Pose Actions for a Balanced Practice
• Making Your Poses More Alive with Less Effort
• A Simple Guide to Counter Poses
• Joint Centration via Balanced Tension
• Using Tension To Learn Your Body
• Proper Alignment, Learn How to Feel It
• Warm Ups for Attuning Mind and Body

Sequencing (how to) and Sequences

• Some Suggestions on Sequencing Yoga Poses
• Basic Yoga Sequence for Spine and Hip Flexibility
• Stretching Routine for Beginners
• Stretching Routine for Increasing Flexibility

Categories of Yoga Poses

• Alphabetical Poses
• Yoga Poses for Exercising your Abs
• Arm Balances
• Arm Supported Poses for Strength
• Back Bending Poses
• Bound Yoga Poses
• Forward Bending Poses
• Inverted Poses
• Kneeling Poses
• Prone Quad, Inner Thigh Stretch Sequence
• Seated
  Hip Stretch Sequence
• Cross Legged
  Seated Poses
• Spinal Back Bending Poses
• Supine Hip Stretching and Arm Strengthening
• Standing Poses
• Standing Yoga Poses and 8 Reasons for Doing them
• Twisting Poses
• Hip Stretches
  Using a Wall
• Basic Yoga Poses
• Ashtanga Yoga Poses

Ashtanga Yoga

• Ashtanga Yoga
• Ashtanga Yoga Pose Overview
• Surya Namaskar Steps
• SUN SALUTE A
• SUN SALUTATION B
• Jump Backs

• Ashtanga Standing Poses
• Standing Pose Vinyassas
• Ashtanga Seated Poses
• Marichyasana Poses
• Eka Pada Bakasana from Marichyasana

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

Bridge Yoga Pose

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)
• Forward Bending 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 Stretches
• 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.

• Quad 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 Side Bend Variations
• 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