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Stretches

Categorized articles on better feeling your body while doing yoga poses
Side plank yoga pose: elbows and knee are straight. Torso is inline with the supporting leg. Supporting shoulder is stacked over support wrist. Top leg is flexed upwards with the big with grabbed by the same side hand. Gaze is directed upwards with head in line with the torso.  Neil Keleher. Sensational Yoga Poses.

This page includes links to most if not all stretching related articles on this website. Stretches are grouped by body part.

For a more verbose index (or if you are used to the old yoga for flexibility index) check out yoga for flexibility.

For general tips (and some principles) for improving flexibility, check out these tips for improving flexibility below.

For most sections there are pages that contain multiple stretches for the body part in question. There may also be pages that focus on a single stretch for each body part. The single stretch pages, if they exist, are listed first. The multi-stretch pages are listed after.

Except for the "how to improve flexibility" articles, all links include images of the stretches. So you can get a good idea of the types of stretches just from the images. The pages themselves will include details on what to do in each stretch to make the stretching position more effectiv.

Use the hyperlinked headings to go to the table of contents.

Hip Flexor Stretches

AltX. Neil Keleher. Sensational Yoga Poses.

Using Warrior 1 to stretch the sartorius

AltX. Neil Keleher. Sensational Yoga Poses.

High Lunge

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Couch stretch for the hip flexors

AltX. Neil Keleher. Sensational Yoga Poses.

Front-to-Back Splits

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Supporting the Front Hip In Yoga Pigeon

AltX. Neil Keleher. Sensational Yoga Poses.

Upward Facing Dog

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Camel Yoga Pose (Ustrasana)

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Table top, retraction and extension

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Virasana (Hero Pose)

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Hip Flexor Stretches

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Bent knee hip flexor stretches

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Meridian Stretches 3

Hip Flexor Stretches

Hip flexor stretches: Cat pose active hip flexor stretch. On all fours, with elbows straight and knees bent and positioned under the hips, spine is actively bent backwards. Shoulders are also actively lifting the chest away from the floor. One leg reaches rearwards and upwards with the knee pointing downwards. The gluteus maximus of this leg is being used to stretch the hip flexors of that leg. Neil keleher, sensational yoga poses.

Cat pose active hip flexor stretch.

Hip flexor stretches: Single side bow pose hip flexor stretch on all fours. Starting on all fours, one arm reaches back to grab the foot of the same side leg. Knee is bent and hip is extended backwards to stretch the hip flexors. So that the hip flexors are active while being stretched, the arm and leg work against each other. Neil keleher, sensational yoga poses.

Single side bow pose on all fours.

Hip flexor stretches: Upright lunge hip flexor stretch with knee straight. In a lunge position with torso upright, hands rest on the front knee. Back knee is straight. To stretch the hip flexors of the straight leg, pelvis sinks downwards. Hip flexors being stretched are active, working against the weight of the body making this an active or resisted hip flexor stretch. Neil Keleher. Sensational Yoga Poses.

Upright lunge with knee straight.

Hip flexor stretches: Upright pigeon pose hip flexor stretch with back knee straight. In pigeon pose with both hips lifted and level from leg to right, torso is upright with hands on the floor helping to support the weight of the upper body. Back knee is straight with toes tucked under. To stretch the hip flexors of the straight back leg, pelvis sinks downwards. Hip flexors being stretched are active, working against the weight of the body making this an active or resisted hip flexor stretch. Additionally, front knee can press down so that front leg is active and helping to support the weight of the body. Neil Keleher. Sensational Yoga Poses.

Upright pigeon pose hip flexor stretch.

HIp flexor stretches: upright pigeon hip flexor stretch variation with back knee bent and same side hand grabbing the back ankle. This hip flexor stretch targets rectus femoris which crosses both hip and knee joint.

Pigeon single side bow pose

Hip flexor stretches: upward facing dog hip flexor stretch with tops of feet flat on the floor. Spine is actively bent backwards.

Upward facing dog

Hip flexor stretches. Bow yoga pose hip flexor stretch with both ankles grabbed and eyes looking straight ahead. Legs work against the arms so that this is an active and resisted hip flexor stretch.Neil Keleher, sensational yoga poses.

Bow poses

Hip flexor stretches: Half table top half camel hip flexor stretch. One shin is on the floor, other foot is on the floor with shin vertical. Pelvis is lifted using both legs to do the lifting. This may target rectus femoris of the kneeling leg.

Half table top half camel hip flexor stretch

Hip flexor stretches: Camel pose hip stretch with both hands on the floor. Hips are actively pushed forwards so that gluteus maximus is active. Neil keleher, sensational yoga poses.

Camel pose hip flexor stretch

Hip flexor stretches: Quad and hip flexor stretch with shin against a wall, Neil Keleher, Sensational Yoga Poses.

Quad and hip flexor stretch against a wall.

Hip flexor stretches: Splits with back knee bent and shin against a wall. Torso is upright with hands on yoga blocks. Hips sink down to stretch hip flexors and quads of back leg. Neil Keleher, Sensational Yoga Poses.

Splits with back shin against a wall.

Hip flexor stretches: upright splits with hands on blocks. Both knees are bent. Hips sink down to stretch the hip flexors of the back leg. Neil Keleher. Sensational Yoga poses

Upright Splits

Bent knee hip flexor stretches

Squatting with heels lifted, an option for stretching your quadriceps. Neil Keleher. Sensational Yoga Poses.

Squatting with heels lifted

Standing bent knee hip flexor stretch. Neil Keleher. Sensational Yoga Poses.

Standing bent knee hip flexor stretch

Standing bent knee hip flexor stretch, bending forwards.  Neil Keleher. Sensational Yoga Poses.

Forward Bending hip flexor stretch

Lunging bent knee hip flexor stretching yoga pose, pushing the foot forwards with the hand (as opposed to pulling it). Neil Keleher. Sensational Yoga Poses.

Lunging bent knee hip flexor stretch

Hip flexor and bent knee hip flexor stretch, twisting lunge. Neil Keleher. Sensational Yoga Poses.

Twisting lunge

Pigeon pose bent knee hip flexor stretching variation. Neil Keleher. Sensational Yoga Poses.

Pigeon pose bent knee hip flexor stretch

Front to back splits, bent knee hip flexor stretching variation. Neil Keleher. Sensational Yoga Poses.

Front to back splits, bent knee hip flexor stretch

Frog pose bent knee hip flexor stretching variation. Neil Keleher. Sensational Yoga Poses.

Frog pose bent knee hip flexor stretch

Frog pose bent knee hip flexor stretching variation. Neil Keleher. Sensational Yoga Poses.

Frog pose dual leg bent knee hip flexor stretch

Quad Stretches

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Kneeling Quadriceps Stretch

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Deep Squats

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Couch stretch hip flexor and quad stretch

AltX. Neil Keleher. Sensational Yoga Poses.

Virasana (Hero Pose)

AltX. Neil Keleher. Sensational Yoga Poses.

Lying Quadriceps Stretch

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Kneeling Yoga Poses

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Bent knee hip flexor stretches

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Sensational quad stretches

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Meridian Stretches 3

Kneeling yoga poses

Kneeling w/ toes tucked

the yoga kneeling posture called hero pose, virasana (kneeling with bum between the feet while upright.)

Hero pose

bent back hero pose: torso leaning backwards with buttocks on floor between the heels and spine bent forwards. Sensaitonal yoga poses, neil keleher.

Bent back hero pose

supta virasana or relcining hero pose.

Reclining hero pose

bharadvajasana

Bharad-vajasana

easy bharadvajasana (no lotus).

Mod. bharad-vajasana

easy bharadvajasana side bend (towards kneeling leg) with hand resting on the floor.

Options

semi-kneeling forward bend (triang muka eka pada pashimottanasana.)

Half hero forward bend

semi-kneeling back bend/quad stretch (triang muka eka pada paschimottanasana option). Could also be called reclining half hero semi kneeling posture.

Reclining half hero

semi kneeling side bend with one knee straight.

Half hero side bend

kneeling marichyasana variation with spinal twist.

Marichyasana E

kneeling yoga poses, camel pose, neil keleher, sensational yoga poses.

Camel pose

Dog pose (lifted knee cat pose)

Child's pose

child pose variation with elbow on the floor and hands supporting the chin (for low back pain)

Child's pose variant

Shin balance

Knee balance

Sensational Quad Stretches

Quads activated to lift the hips (or to keep them lifted) Neil Keleher, Sensational Yoga Poses.

Quads activated to lift the hips

bent back hero quad stretch. Neil Keleher, Sensational Yoga Poses.

Bent back hero

supta virasana Neil Keleher, Sensational Yoga Poses.

supta virasana or reclining hero

half hero pose with spine long Neil Keleher, Sensational Yoga Poses.

half hero pose with spine long

half hero quad stretch variation with both knees bent Neil Keleher, Sensational Yoga Poses.

half hero quad stretch variation

lowering into a squat with heels lifted to stretch the quads while active Neil Keleher, Sensational Yoga Poses.

lowering into a squat with heels lifted

standing quad stretch with knee back Neil Keleher, Sensational Yoga Poses.

standing quad stretch

standing quad stretch variation with emphasis on the hip flexor portion of the quadriceps Neil Keleher, Sensational Yoga Poses.

standing quad stretch and hip flexor stretch

lunging quadricep stretch Neil Keleher, Sensational Yoga Poses.

lunging quadricep stretch

quad stretching variation with front leg in pigeon. Neil Keleher, Sensational Yoga Poses.

pigeon quad stretch variation

quad stretching variation with front leg straight as if doing the splits Neil Keleher, Sensational Yoga Poses.

Front splits quad stretch variation

frog pose quad stretch variation, stretching one leg at a time. Neil Keleher, Sensational Yoga Poses.

frog pose single leg quad stretch

quad stretch variation, lunging with back foot grabbed by opposite hand. Neil Keleher, Sensational Yoga Poses.

Quad and hip flexor stretch

quad stretch using a wall with hips and torso pressing towards wall. Neil Keleher, Sensational Yoga Poses.

Quad stretch using a wall

quad stretch using a wall with hips forwards and torso upright. Neil Keleher, Sensational Yoga Poses.

Quad stretch using a wall

quad stretch using a wall, splits variation. Neil Keleher, Sensational Yoga Poses.

Front splits quad stretch using wall

standing forward bend as quad stretching counterpose. Neil Keleher, Sensational Yoga Poses.

quad stretch counter pose

Toe, Ankle, Calf Stretches

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Toe and Ankle Stretches

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Downward Facing Dog

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Calf Stretches

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Meridian Stretches 4

Hip Extensor Stretches

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Half Happy Baby Hip Stretch

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Modified Marichyasana B

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Marichyasana B

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Marichyasana Yoga Poses

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Hip Extensor Stretching Variations

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Meridian Stretches 4

Hamstring Stretches

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Standing Forward Bend

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Standing Front Bend Using Arms

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Padangusthasana, Padahastasana and other Standing forward bends

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Pyramid Pose

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Using Arms to Stretch Hamstrings

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Seated Wide Leg Forward Bend

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Janusirsasana A

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Janu Sirsasana B

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Getting Ready for Janu Sirsasana C

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Seated Forward Bend

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Simple hamstrings stretching postures

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Hamstring stretching yoga poses

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Hamstring stretches

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Meridian Stretches 4

Hamstring Stretches

In standing forward bend you can create a downwards pull on your sitting bones to activate your hamstrings. Neil Keleher, Sensational Yoga Poses.

Standing forward bend

Standing forward bend grabbing the sides of the yoga mat so that hamstrings can activate against the arms. Neil Keleher, Sensational Yoga Poses.

Standing f-bend using arms

Standing forward bend focusing on one leg. Neil Keleher, Sensational Yoga Poses.

Standing f-bend on one leg

Pyramid pose with hands on front shin. Neil Keleher, Sensational Yoga Poses.

Pyramid pose hamstring stretch

Standing hamstring stretch with one leg supported and stretched. Neil Keleher, Sensational Yoga Poses.

Leg supported

Standing forward bend grabbing big toes with spine long and transverse abdominis engaged. Neil Keleher, Sensational Yoga Poses.

Spine long TA engaged

Single leg standing forward bend with other leg pulled forwards using hip flexors. Neil Keleher, Sensational Yoga Poses.

Pulling lifted leg fwd

Standing forward bend with one leg supported and bending towards weight bearing leg. Neil Keleher, Sensational Yoga Poses.

Bending down to standing leg

Kneeling on one knee with hips over knee and bending towards straight leg to stretch the hamstrings. Neil Keleher, Sensational Yoga Poses.

Semi-kneeling w/ hips lifted

Front to back splits with torso upright and back foot toes tucked and back knee lifted. Neil Keleher, Sensational Yoga Poses.

hamstring and hip flexor splits

Hamstring Stretching Yoga Poses

seated hamstring stretching yoga pose with leg lifted and using a belt. Neil Keleher, Sensational Yoga Poses.

seated stretch with leg lifted using a belt.

Using half moon yoga pose to stretch the hamstrings. Neil Keleher, Sensational Yoga Poses.

Half moon as a hamstring stretch.

Using triangle yoga pose to stretch the hamstrings Neil Keleher, Sensational Yoga Poses.

triangle yoga pose

standing hamstring stretches, triangle forward bending yoga pose. In this pose the feet are separated from front to back about a leg's length. Both feet are flat on the floor with the front foot pointing straight ahead and back foot turned out slightly. Both knees are straight and the pelvis is facing the same direction as the front foot. The torso is horizontal (leaning forwards) with spine straight, eyes looking straight down and arms reaching back. The head is reaching away from the pelvis. Model Neil Keleher, Sensational Yoga Poses

Pyramid pose

hamstring stretching yoga poses: Standing wide leg forward bend with hands on floor. Neil Keleher, Sensational Yoga Poses.

Standing wide leg front bend hands on floor.

wide leg standing hamstring stretch with hands on waist (prasaritta padotanasana B). Bending forwards, keep your chest open and shoulder blades retracted. Try lifting your sitting bones or pulling down on your ASICs to stretch your hamstrings. Neil Keleher, Sensational Yoga Poses.

Standing wide leg front bend hands on hips.

Wide leg standing hamstring stretch with hands clasped behind back (prasaritta padotanasana c). Bending forwards, keep your chest contracted towards your hip bones. Try lifting your sitting bones or pulling down on your ASICs to stretch your hamstrings. Neil Keleher, Sensational Yoga Poses.

Standing wide leg front bend hands clasped

Prasaritta padotanasana A, wide leg standing forward bend with hands on floor and elbows bent. Neil Keleher, Sensational Yoga Poses.

Standing wide leg front bend hands on floor.

Prasaritta padotanasana A, wide leg standing forward bend with hands on floor and elbows straight. Neil Keleher, Sensational Yoga Poses.

Wide leg front bend grabbing big toes

hamstring stretches, standing forward bend. In this standing forward bend feet are hip width and parallel, knees are straight and upper body is tilted forwards far enough that finger tips can just touch the floor. Spine is straight and long and eyes are looking straight down so that the head has a slight backwards tilt relative to the ribcage. Model Neil Keleher, Sensational Yoga Poses.

Standing front bend, hands on floor

Standing hamstring stretch with one leg supported and stretched. Neil Keleher, Sensational Yoga Poses.

hamstring stretch with leg supported

wide leg forward bend, knees straight, reaching forwards with hands off of floor, yoga pose

Seated wide leg front bend

janu sirsasana a, yoga pose, seated hamstring stretch, sitting upright relaxed

Janu sirsasana A foot position

janu sirsasana B prep position, using arms to keep pelvis lifted.

Janu sirsasana B foot position

Janu Sirsasana C, torso upright to show foot position

Janu sirsasana C foot position

Hurdlers stretch with torso upright. Neil Keleher, Sensational Yoga Poses.

Hurdlers stretch with torso upright.

relaxed seated forward bend yoga position, yoga pose, seated hamstring stretch spine long, arms reaching forwards

Seated forward bend

Grabbing a foot while standing to stretch the hamst. Neil Keleher, Sensational Yoga Poses.

Lifted leg hamstring stretch

Glute Stretches

AltX. Neil Keleher. Sensational Yoga Poses.

Supporting the Front Hip In Yoga Pigeon

AltX. Neil Keleher. Sensational Yoga Poses.

Pigeon Pose Glute Stretch Hip Stretch

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Glute Stretch Hip Stretch for the Outer Glutes

AltX. Neil Keleher. Sensational Yoga Poses.

Armpit Pose

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Iliotibial Band Stretch

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Foot Behind the Head

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Counter poses for hip openers

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Glute Stretches

Glute Stretches

Wide Bound Angle

Low lunge Glute Stretch

Seated Glute Stretch

Seated Glute Stretch

Seated Glute Stretch

yoga pigeon pose, hip stretch for gluteal muscles.

Pigeon pose

Pigeon pose glute stretch

IT Band Stretch

Adductor Stretches(inner thigh stretches)

AltX. Neil Keleher. Sensational Yoga Poses.

Knee Safety in Hurdler's Stretch

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Bound Angle Pose

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Hip crease opening: bound angle

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Seated Wide Leg Forward Bend

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Upavistha Konasana

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Half Side Splits

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Front-to-Back Splits

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Seated straddles splits

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Knee Joint Integrity and Middle Splits

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Stabilizing the Knee Joint in Middle Splits

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Adductor Stretches

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Meridian Stretches 6

Adductor Stretches

Adductor stretches: Supine bound angle adductor stretch with feet against the wall. Bound angle laying on the back with feet on a wall and using the hands to press the knees towards the wall. This stretch can be used to increase inner thigh flexiblity. Neil Keleher. Sensational Yoga Poses

Supine bound angle using wall.

Adductor Streches: Supine wide leg adductor stretch with feet against a wall. Wide splits while reclining with feet against the wall. Neil Keleher. Sensational Yoga Poses

Supine wide leg stretch using a wall.

Adductor stretches: Bound angle adductor stretch with hands against a wall. Bound angle using a wall for leverage. Neil Keleher. Sensational Yoga Poses.

Bound angle with hands against a wall.

Adductor stretches: Bound angle with spine slightly rounded and with hands grabbing feet. Neil Keleher. Sensational Yoga Poses.

Bound angle with feet grabbed.

Adductor stretches: Seated wide leg forward fold. Sitting with legs spread apart and both knees straight and pointing upwards, torso is tilted forwards at the hips. Head is in line with the torso. Gaze is directed downwards. Arms are reaching past the head in line with the spine with elbows and fingers straight to add weight to the stretch. Neil Keleher. Sensational Yoga Poses.

Seated wide leg forward fold.

Adductors stretches: hurdlers adductor stretch. Hurdlers stretch inner thigh stretch bending forwards between the legs with hands on the floor to help support the weight of the upper body. Spine is slightly rounded. Neil Keleher. Sensational Yoga Poses.

Hurdlers pose adductors stretch.

Adductor stretches: prone big toe pose adductor stretch. Lying prone with one leg reaching out to the side with knee pointing forwards. Same side hand is grabbing the blade of the foot. Chin is on the floor with gaze directed forwards and slightly downwards. Neil Keleher. Sensational Yoga Poses.

Prone big toe pose adductor stretch.

Adductor stretches. Half split adductor stretch. One knee is bent with shin on the floor. Other knee  is straight. Straight knee foot is moving away from bent knee. Forearms are on the floor and supporting the weight of the upper body. Head is inline with the torso with gaze directed downwards. Focus is on the adductors of the straight leg. Neil Keleher. Sensational Yoga Poses.

Half split adductor stretch

Adductor stretches: Frog pose adductor stretch. Both knees are bent with both shins and both forearms on the floor supporting the weight of the body. Shins move slowly outwards, away from each other, to stretch the adductors. Head is inline with the torso with gaze directed downwards. Neil keleher, sensational yoga poses.

Frog pose adductor stretch.

Adductors stretches: Working towards side-to-side split adductor stretch with elbows on the floor and both knees straight. Lumbar spine is straight. Head is in line with the torso. Gaze is directed downwards. Neil Keleher. Sensational Yoga Poses.

Side splits adductor stretch

Psoas Stretches

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Psoas Stretch

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Standing Psoas Stretch Variations

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Reclining psoas stretch

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Psoas Stretches

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More Psoas Stretches

Lower Back Stretches

Low back stretches: standing side bend. Neil Keleher, sensational Yoga poses.

Standing side bend

Low back stretches: half moon pose. Neil Keleher, sensational Yoga poses.

Half moon pose

Low back stretches: triangle pose. Neil Keleher, sensational Yoga poses.

Triangle pose

Low back stretches: Seated slouch, pelvis rolled back, lumbar spine flattened, ribcage and thoracic spine bent forwards, head forwards. Neil Keleher, sensational yoga poses.

Seated slouch (can be done standing)

Low back stretches: triangle forward bend aka pyramid pose. Neil Keleher, sensational Yoga poses.

Triangle forward bend

Low back stretches: seated forward bending side bend. Neil Keleher, sensational Yoga poses.

forward bending side bend seated

Low back stretches: pigeon pose variation. Neil Keleher, sensational Yoga poses.

Pigeon pose variation

Low back stretches: cross legged easy twist using the arms. Neil Keleher, sensational Yoga poses.

Cross legged twist using the arms

Low back stretches: bound angle pose with legs wide. Neil Keleher, sensational Yoga poses.

Bound angle pose with legs wide

Low back stretches: bent back kneeling position. Neil Keleher, sensational Yoga poses.

Bent back kneeling position

Low back stretches: bharadvajasana or seated twist with a behind the back attempted foot grab using the free hand as an intermediary. Neil Keleher, sensational Yoga poses.

Bharadvajasana

Low back stretches: head supported strap augmented seated forward bend. Neil Keleher, sensational Yoga poses.

augmented seated forward bend

Spinal Side Stretches and Twists

Side Stretches

Side stretch, sensational yoga poses, Neil Keleher

Standing side bend

Side stretch, sensational yoga poses, Neil Keleher

Triangle pose side stretch

Side stretch, sensational yoga poses, Neil Keleher

Seated side stretch bent forward

Side stretch, sensational yoga poses, Neil Keleher

Pigeon pose with side stretch

Side stretch, sensational yoga poses, Neil Keleher

seated side stretch variation

Side stretch, sensational yoga poses, Neil Keleher

Upright seated side stretch

Side stretch, sensational yoga poses, Neil Keleher

Wide leg seated side stretch

Side stretch, sensational yoga poses, Neil Keleher

Seated side stretch variation

Side stretch, sensational yoga poses, Neil Keleher

Seated side stretch variation

Twisting Poses

Twisting poses, neil keleher, sensaitional yoga poses.

Seated twist, hands free

Twisting poses, neil keleher, sensaitional yoga poses.

Standing upright twist

Twisting poses, neil keleher, sensaitional yoga poses.

Twisting triangle pose

twisting yoga poses, prone twist

Prone twist

twisting yoga poses, lapasana shoulder stretch and ribcage twist

Shoulder stretch with a twist

twisting yoga poses, easy bharadvajasana twist

Easy seated twist

Twisting poses, neil keleher, sensaitional yoga poses.

Twisting side angle

Twisting poses, neil keleher, sensaitional yoga poses.

Pigeon pose twisting variation

Twisting poses, neil keleher, sensaitional yoga poses.

Seated closed twist

twisting yoga poses, modified marichyasana b with a twist

Seated open twist with a bind

marichyasana a

Binding pose with option for an open twist

twisting yoga poses, marichyasana c

Binding pose with closed twist

twisting yoga poses, modified marichyasana e with a twist

Seated position with open twist

twisting yoga poses, bharadvajasana

Bound lotus variation with twist

Arm and Shoulder Stretches

Shoulder Stretches

Arm overhead shoulder stretch, reaching one arm up, neil keleher, sensational yoga poses.

Arm overhead reaching one arm up

Arm overhead shoulder stretch, hands clasped and palms pressing upwards, neil keleher, sensational yoga poses.

Arm overhead hands clasped, palms press up

Arm overhead shoulder stretch, pulling one arm to the side, neil keleher, sensational yoga poses.

Arm overhead pulling straight arm outwards

Arm overhead shoulder stretch, pulling one arm to the inside, neil keleher, sensational yoga poses.

Arm overhead pulling straight arm inwards

Arm overhead shoulder stretch, triceps stretch,  neil keleher, sensational yoga poses.

Arm overhead, pulling bent elbow inwards

Arm overhead shoulder stretch, pulling hands apart to add tension, neil keleher, sensational yoga poses.

Arm overhead pulling hands apart

Arm to the side active shoulder stretch, pulling one arm back while holding on to upper arm with other hand, neil keleher, sensational yoga poses.

Using straight arm, pull other hand back

Outer shoulder stretch, crossing arms in front of chest with elbows bent, neil keleher, sensational yoga poses.

For outer shoulders, hug self

Outer shoulder stretch, crossing arms in front of chest with elbows straihgt,neil keleher, sensational yoga poses.

Active arm cross in front of chest

Eagle arm position shoulder stretch, forearms tipped to one side.  neil keleher, sensational yoga poses.

Eagle pose for arms side tilt

Arm overhead external rotation stretching exercise, neil keleher, sensational yoga poses.

Arm overhead bent elbows press inwards

Penguin shoulder stretching exercise for internal rotation,  neil keleher, sensational yoga poses.

One arm penguin stretch

From down position pulling one arm to the side against resistance to stretch outer shoulder of resisting arm, neil keleher, sensational yoga poses.

Pulling straight arm outwards behind back

From down position pulling one arm to the opposite side behind the back  against resistance to stretch outer shoulder of resisting arm,  neil keleher, sensational yoga poses.

Pulling straight arm inwards behind back

Arm overhead shoulder stretch, neil keleher, sensational yoga poses.

Pull hand to opposite waist behind back

Reaching arms back from down position to stretch shoulders, hands not clasped,  neil keleher, sensational yoga poses.

Arms back and up, unclasped

Hands clasped and arms stretching back from down position, neil keleher, sensational yoga poses.

Arms back and up, clasped

Reverse prayer shoulder stretching exercise,  neil keleher, sensational yoga poses.

Reverse prayer

High penguin shoulder stretch, wrist to chin external rotation shoulder stretching exercise, neil keleher, sensational yoga poses.

High penguin one arm stretch

Arm stretches

Arm Stretches: Dragonfly arm stretch, stretch for the back of the shoulder. Neil Keleher. Sensational Yoga Poses.

Half dragonfly arm stretch

Arm stretches: Clasped half dragonfly arm stretch. For this bent arm stretch, one arm is across the throat with the hand reaching over the shoulder. The other arm is reaching up the back so that both hands can clasp. Neil Keleher. Sensational Yoga Poses.

Clasped half dragonfly

Arm stretches: Lotus for the arm external rotation arm stretch. Lying prone, arm being stretched is bent at the elbow with elbow pointing to the opposite side. Chin rests on the hand so that the weight of the head can be used to stretch that arms external rotators. Neil Keleher. Sensational Yoga Poses.

External rotation arm stretch

Arm stretches: Dragonfly arm stretch. With body positioned belly down, both arms are positioned across the chest, one in front of the other with elbows straight. The weight of the body is then used to stretch the shoulders of both arms. Neil Keleher. Sensational Yoga Poses.

Dragonfly arm stretch

Arm stretchs: Bent Elbow arm stretch for the front of the shoulder and chest. aka bennittasana. Starting prone, one arm is placed out to the side with elbow at shoulder height and bent 90 degrees. Opposite side of body rolls up to stretch the front of the shoulder of that arm. Top leg reaches back to add weight to the stretch.Neil Keleher. Sensational Yoga Poses.

Bennitasana arm stretch

Arm stretches: Straight elbow arm stretch for the front of the shoulder aka lappasana. Starting in a prone position, one arm reaches to the side with elbow straight. Opposite side of the body is rolled off of the floor to stretch the front of the shoulder. Knees are bent with feet on the floor and weight of the opposide leg and hip can be used to drive the stretch. Neil Keleher. Sensational Yoga Poses.

Lapasana shoulder stretch

Arm stretches: Puppy dog arm stretch for front of shoulders and chest. Starting on all fours, hands reach forwards along the floor so that the chest can sink to the floor. Spine is actively bent backwards. Shoulders stay active also. Chin is on the floor with gaze directed forwards. Neil Keleher. Sensational Yoga Poses.

Puppy dog arm /chest stretch

Arm stretches: Spiderman arm stretch for the front of the shoulders and chest. Kneeling in front of a wall, hands reach up the wall as high as possible. Chest is leaned forwards towards the wall. Spine is actively bent backwards. Shoulders are also active. Gaze is forwards, towards the wall. Neil Keleher. Sensational Yoga Poses.

Spiderman wall stretch kneeling

Arm stretches: Prone spiderman arm stretch for front of shoulders and chest. Lying with head towards a wall, arms are reached up the wall while lifting the chest. Spine is actively bent backwards. Shoulders are stretched by sinking the chest down while resisting the hands being pulled down the wall. Neil Keleher. Sensational Yoga Poses.

Spiderman wall stretch prone

Arm stretches: rack arm stretch. Sitting with hands on the floor behind the hips, hands are reached back with fingers pointing backwards. Legs are straigth and abs are used to pull the chest forwards, out of the shoulders. Palms can face up or down to vary the stretch. Neil Keleher. Sensational Yoga Poses.

Rack arm stretch

Arm stretches: Seated penguin arm stretch for the shoulders. Hands are placed against the sides of the waist with elbows bent and pointing forwards. Elbows are positioned to the inside of the knees which are bent with the feet on the floor. Knees can then be used to push the elbows towards each otehr. At the same time, the arms resist by pushing outwards against the knees. Neil Keleher. Sensational Yoga Poses.

Penguin pose shoulder stretch

Arm stretches: Pull back arm stretch for the back of the shoulders and upper back. Sit with feet hip width apart and knees slightly bent. Arms are crossed in front of the body with hands grabbing the opposite foot. Ribcage pulls back, away from the feet to stretch the shoulders.  Torso can be adjusted by lifting or lowering the chest  vary the stretch. Stretch one arm at a time by letting go of one foot. as shown. Neil Keleher. Sensational Yoga Poses.Neil Keleher. Sensational Yoga Poses.

Pull back arm stretch

Yoga Shoulder Stretches

downward dog with knees straight and top of the head nearly touching the floor. In this pose the focus is on moving the shoulder blades towards the head and also on using the deltoids to bend the shoulder backwards with the arms over the head. Yoga shoulder stretches. Neil Keleher. Sensaitonal Yoga Poses.

Downward dog shoulder strech

reverse prayer, prayer behind the back, parsvottanasana, yoga poses, yoga asana, yoga pose arm positions, yoga shoulder stretches

Internal arm rotation while reaching back

reverse prayer, prayer behind the back, parsvottanasana, yoga poses, yoga asana, yoga pose arm positions, yoga shoulder stretches

Reverse prayer

Yoga shoulder stretches, dwikonasana or arms clasped behind back, neil keleher, sensational yoga poses.

Arms back and up, hands clasped

reverse prayer, prayer behind the back, parsvottanasana, yoga poses, yoga asana, yoga pose arm positions, yoga shoulder stretches

reverse prayer

standing shoulder stretches, yoga pose arm positions, triceps stretch, yoga shoulder stretches

Overhead tricep stretch

cow face yoga pose, seated yoga poses, front view, yoga shoulder stretches

Cow face pose arms

eagle pose arms,  eagle pose.

Eagle pose arms

Meridian Stretches

AltX. Neil Keleher. Sensational Yoga Poses.

Meridian Stretches 1

AltX. Neil Keleher. Sensational Yoga Poses.

Meridian Stretches 2

AltX. Neil Keleher. Sensational Yoga Poses.

Meridian Stretches 3

AltX. Neil Keleher. Sensational Yoga Poses.

Meridian Stretches 4

AltX. Neil Keleher. Sensational Yoga Poses.

Meridian Stretches 5

AltX. Neil Keleher. Sensational Yoga Poses.

Meridian Stretches 6

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Published: 2022 02 10

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Stretches