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Yoga Poses

Categorized articles on better feeling your body while doing yoga poses
Published: 2015 08 25
Updated: 2021 02 24

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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.

Yoga poses grouped by category and action to help you find information on specific yoga poses easily. Learn how to work towards particular types of yoga poses whether they are:

  • arm balances,
  • binding poses,
  • inversions,
  • back bends,
  • forward bends,
  • twists,
  • side bends,
  • balancing poses,
  • or poses where you are standing on one foot.

Also included, poses from the ashtanga yoga primary series.

Yoga Pose Categories Index

Basic Balancing Yoga Poses

Balancing yoga poses (or balance exercises) can be as simple as balancing on your forefeet or heels.

Another simple way to practice balance is while balancing on one foot. Here too you can try balancing on forefoot or heel.

Standing with pubic bone pulled up so that pelvis is tilted back and lumbar curvature is flattened. Neil Keleher, Sensational Yoga Poses.

Knee lift prep

Sensational Yoga Poses, Model Neil Keleher. Balancing on one leg with the other knee lifted. In this execise stand on one leg with the foot turned out and the knee slightly bent. Pull the lower belly in. Pull the pubic bone up. Lift the chest. Then lift the knee of the unsupported leg. Then straighten the knee. In this picture weight is on one leg, the other knee is lifted This is a preparation for the balancing on one leg pose utthitta hasta padangusthasana.

Knee lift

balancing on one leg and slowly bending forwards while keeping the lifted knee pulled forwards. This photo shows the finishing position with hands touching the floor. View from the front. Neil Keleher. Sensational Yoga Poses.

Forward bend on one foot

Sensational Yoga Poses, Model Neil Keleher. balancing on one leg in warrior 3

Warrior 3

Balancing on one foot while moving into half moon yoga pose (ardha chandrasana. Standing with the foot turned out, turn the pelvis to the front and slowly reach to the floor while lifting the free leg. This picture shows the starting position with weight on one leg and the other leg slightly lifted. Neil Keleher. Sensational Yoga Poses.

Half moon

Modified tree pose position balancing on one foot with the other knee lifted to the side but foot is not touching the supporting leg. Hands are in prayer position. Neil Keleher in Blue jeans. Sensaional Yoga Poses.

Tree pose modification

, standing forward bend from side. In standing forward bend yoga pose the legs are straight with both feet flat on the floor. Feet are parallel with toes pointing straight ahead. In this picture feet are hip width apart. Torso is tilted forwards at the pelvis and palms are flat on the floor with elbows straight. Spine is long with a slight forward curve and lower back and ribcage.

Practicing Leg stability on two feet

Sensational Yoga Poses, Model Neil Keleher. balancing on one leg while preparign to enter tree pose by bending to the standing leg side

Tree pose

Sensational Yoga Poses, Model Neil Keleher. balancing on one leg while moving into eagle pose with lifted foot in front of the standing leg knee.

Eagle pose

Sensational Yoga Poses, Model Neil Keleher. balancing on one leg in utthitta hasta padangusthasana with leg to the front while holding onto big toe.

Utthitta hasta padangusthasana

Sensational Yoga Poses, Model Neil Keleher. balancing on one leg while bend forwards with the hand grabbing the lifted ankle in this substitute for lotus pose that is similiar to the quad stretch position

Half bound lotus, standing

Sensational Yoga Poses, Model Neil Keleher. Balancing on one foot while upright in dance pose or or standing bow with the same side hand grabbing the lifted foot behind the body.

Dancer

Balancing on one shin, you could make balancing easier by pressing your toes into the floor. However, if you balance on the knee with foot lifted, you can move your arms or lifted leg to help stay balanced.

The poses below are from 11 basic balance poses.

Standing Yoga Poses: Balancing on the forefeet. Feet are parallel and about hip width apart with knees straight. Weight is over the forefeet and toes with both heels lifted. Knees are straight. Arms are by the side. Head is aligned with torso with gaze directed forwards and slightly downwards.  Neil Keleher. Sensational Yoga Poses.

Balance on forefeet

Standing yoga poses: Balancing on the heels. Feet are hip width and parallel with weight over the backs of the heels. Forefeet are lifted. Knees are nearly straight. Arms are down and head is inline with the torso with gaze directed forwards. Neil Keleher. Sensational Yoga Poses.

Balance on heels

Standing Yoga Poses: Standing forward bend. Feet are parallel and hip width apart. Weight is over toes and forefeet with heels lifted. Knees are straight. Torso is bent forwards at the hips. Elbows are straight with arms reaching back past the hips. Head is tilted slightly back relative to the torso with gaze directed downwards towards the floor just in front of the feet.  Neil Keleher. Sensational Yoga Poses.

Front bend on forefeet

Standing Yoga Poses: Standing forward bend. Feet are parallel and hip width apart. Weight is over the heels with forefeet lifted. Knees are straight. Torso is bent forwards at the hips. Elbows are bent with arms lifted and hands just in front of the feet. Head is tilted slightly back relative to the torso with gaze directed downwards towards the floor just in front of the feet.  Neil Keleher. Sensational Yoga Poses.

Front bend on heels

Standing yoga poses: Balancing on one heel. Body is upright with one  leg slightly lifted. Weight is over the standing leg heel with the forefoot of that foot lifted. Supporting leg knee is slightly bent. Head is inline with the torso with gaze directed straight ahead. Neil Keleher. Sensational Yoga Poses.

Balancing on one heel

Standing yoga poses: Balancing on one foot with heel slightly lifted. Body is upright with one  leg slightly lifted. Weight is over the standing leg forefoot with the heel of that foot lifted. Supporting leg knee is slightly bent. Head is inline with the torso with gaze directed straight ahead. Neil Keleher. Sensational Yoga Poses.

Balancing on one forefoot

Standing Yoga Poses: Standing forward bend on one foot. Torso is bent forwards at the hips. Weight is centered over one foot. Supporting leg knee is straight. Foot is flat on the floor. Other foot is slightly lifted. Hands are lifted with elbows bent.  Neil Keleher. Sensational Yoga Poses.

Front bend on one foot

Standing Yoga Poses: Half moon yoga pose with hand lifted. Standing leg foot is turned out relative to the pelvis. Torso is bent forwards at the standing leg hip. Standing leg hand is lifted with elbow bent. Lifted leg knee is straight. Head is inline with torso with gaze directed downwards. Standing leg knee is straight. Standing leg foot is flat on the floor. Neil Keleher, Sensational Yoga Poses

Half moon hand lift

Standing Yoga Poses: Standing single leg bow pose: Torso is bent forwards at the hip. Weight is centered over one foot. Standing leg knee is straight with foot flat on the floor. Lifted leg knee is bent. Lifted leg ankle is grabbed by the same side hand. Spine is bent backwards. Standing leg hand is on the floor with elbow straight. Gaze is directed downwards. Neil Keleher. Sensational Yoga Poses.

Bow pose on one foot

Standing Yoga Poses: Eagle Pose. Both legs are bent. One leg is crossed on top of the other with the top leg ankle crossing behind the supporting leg shin. Torso is bent forwards at the hips. Arms are intertwined. Gaze is directed forwards. Neil Keleher. Sensational Yoga Poses.

Eagle pose

Standing yoga poses: Tree pose.  Weight is centered over the standing foot. Other foot is lifted with knee bent and lifted foot placed against the inner thigh of the standing leg. Torso is upright with head in line with torso. Gaze is directed straight ahead. Hands are together in a prayer position in front of the chest with elbows bent. Neil Keleher. Sensational Yoga Poses.

Tree pose

Knee balance, balance on one knee with only the knee touching the ground. Try moving only your leg to correct for balance. Neil Keleher. Sensational Yoga Poses.

Balancing on one knee

Perhaps the most basic aspect of balance (and this is from a first principles approach) is learning to feel the position of your center of gravity. If you learn how to feel your center, and control it, you can use the same basic idea in any balancing yoga pose. Read how to do that in Feeling Your Center of Gravity.

For a more comprehensive look at balancing yoga poses, take a look at
Yoga poses to improve balance.

For more on balance, scroll sideways in the list below.

And for more on turning balance into a general skill, try Learning how to balance

Yoga Poses using a wall

If you have limited flexibility, or need an easier way to do yoga poses, one special category of yoga poses is yoga poses using a wall.

Inverted Yoga Poses

Inverted yoga poses are yoga poses where you turn your body upside down. This can include standing on your head in some version of headstand such as this bound headstand yoga pose, balancing in handstand on your hands, balancing on your forearms in forearm stand (aka pincha mayurasana) or even on the back of your head and shoulders in shoulder stand (aka salamba sarvangasana) or plough pose.

To get used to giving your body the support it needs you can use a wall to begin with. Once you are used to being upside down in these poses while supported, then work towards balancing in them.

The general tip for balancing is to feel and control your foundation, and use it to feel and control your center of gravity. Read more on that in feeling your center of gravity.

Yoga poses with a side bending element

Side bending yoga poses are a simple way to mobilize the spine (and to a certain extent, the hips).

When doing yoga poses with a side bending element, you can focus on the long side of the side bend or the short side of the side bend. For side bending with a focus on the spine, check out the Side bending the spine article. It includes the poses shown below.

Standing side bend with lumbar and thoracic spine bent to side, short side active. Neil Keleher, Sensational Yoga Poses.

Standing side bend

In triangle pose you can side bend the spine downwards. Rather than letting gravity do the work, activate the muscles on the short side. Neil Keleher, Sensational Yoga Poses.

Triangle pose side bend

contracting the side of the lower facing side of the body you can actively side bend the spine in side angle pose. Neil Keleher, Sensational Yoga Poses.

Side angle pose side bend

From a side plank like pose with the bottom knee on the floor, lift the hand to turn the pose into a lateral knee balance. Neil Keleher, Sensational Yoga Poses.

Lateral knee balance

lateral knee balane with acitve side bend Neil Keleher, Sensational Yoga Poses.

Lateral knee balance side bend

In side balance you can side bend upwards or downwards. In this instance, the bend is upwards. Neil Keleher, Sensational Yoga Poses.

Side balance

In half moon you can contract the bottom facing side to add an active side bend that helps to bring the side of your ribcage closer to your bottom leg. Neil Keleher, Sensational Yoga Poses.

Half moon

serratus posterior inferior Neil Keleher, Sensational Yoga Poses.

Serratus posterior inferior

For more side-bending yoga pose options, scroll sideways in the list below.

Yoga poses with a twisting element

Yoga poses with a twisting element can be used to mobilize (and strengthen) the spine as well as the hips.

Currently, one of my favorite spinal twists is the Standing Spinal Twist with Basic Hip Activation.

In almost any non-binding twisting pose, if you focus on twisting the spine while keeping the hips stable, you have a potential ab strengthening exercise on your hands. So while you can use your arms to help you twist when doing Twisting Poses another method is to use the muscles of the torso to twist the elements of the spine relative to each other. In this case you can think of the hip bones, the ribs and even the skull as bony levers that can be worked on by the abs, intercostals and even the spinal erectors.

Twisting poses, neil keleher, sensaitional yoga poses.

Active seated twist

Twisting poses, neil keleher, sensaitional yoga poses.

Active standing twist

Twisting poses, neil keleher, sensaitional yoga poses.

Active Twisting triangle

twisting yoga poses, prone twist

Prone passive twist

twisting yoga poses, lapasana shoulder stretch and ribcage twist

Prone shoulder stretch passive twist

twisting yoga poses, easy bharadvajasana twist

Arm assisted seated twist

Twisting poses, neil keleher, sensaitional yoga poses.

Revolving side angle prayer twist

Twisting poses, neil keleher, sensaitional yoga poses.

Intense pigeon prayer twist

Twisting poses, neil keleher, sensaitional yoga poses.

Ardha matsyendrasana

twisting yoga poses, modified marichyasana b with a twist

Marichyasana B (variation)

marichyasana a

Marichyasana A (open twist)

twisting yoga poses, marichyasana c

Marichyasana C

twisting yoga poses, modified marichyasana e with a twist

Marichyasana E

twisting yoga poses, bharadvajasana

Bharad vajasana

Scroll sideways in the list below to see more twisting yoga poses for the spine and the hips.

Yoga poses with a Back Bending element

A good way to prepare for spinal back bending yoga poses is to warm up with Spinal Back Bending Exercises.

Locust pose, lift your head, then your upper and lower ribcage. Bend your upper and lower ribcage backwards as much as possible to maximize recruitment of the spinal erectors and smaller spinal muscles that act along the entire length of your thoracic spine. Neil Keleher. Sensational Yoga Poses.

Locust pose

Kneeling spinal back bend. Lift your sacrum so that your pelvis tilts forwards. Feel your lumbar spinal erectors activate and try to carry that activation up the back of your ribcage so that your thoracic spinal erectors also activate. Neil Keleher. Sensational Yoga Poses.

Kneeling spinal back bend

Spinal back bend while sitting on the edge of a chair. This is a good option if you aren't comfortable kneeling and if you have difficulty tilting your pelvis forwards while sitting cross legged. Neil Keleher. Sensational Yoga Poses.

Seated spinal back bend

Standing spinal back bend. Lift the sacrum to tilt the pelvis forwards increase lumbar lordosis. Carry the spinal back bend up into the thoracic spine. Neil Keleher. Sensational Yoga Poses.

Standing spinal back bend

The longissimus and iliocostalis are both part of the erector spinae group. Both of these sets of muscles have attachments to the ribs. Neil Keleher. Sensational Yoga Poses.

Spinal erectors

Anatomy for yoga, the sacral and lumbar multifidus, which attach between the psis, to the back of the sacrum and tailbone. These multifidii can be activated to create a sensation of lifting the tailbone (or if you like, lifting an imaginary tail). Neil Keleher. Sensational Yoga Poses.

Back bending at the sacrum

The gluteus maximus attaches to both the IT band and the back of the thigh. It can be used to bend the hip backwards (extend the hip) and resist the hip bending forwards. .  Neil Keleher. Sensational Yoga Poses.

Glutes and hamstrings

The hamstrings muscles act on the back of the hip and the back of the knee joint. Assuming the knees are stable, the hamstrings can be used to help bend the hips backwards or resist the hips bending forwards..  Neil Keleher. Sensational Yoga Poses.

Hamstrings

Lifting one leg in locust pose using the gluteus maximus and hamstrings to bend the hip backwards Neil Keleher. Sensational Yoga Poses.

Locust pose leg lift

Locust pose, using the glutes and hamstrings to lift the legs and bend the hips backwards while knees are kept straight. Neil Keleher. Sensational Yoga Poses.

Locust pose dual leg lift/hip extension

Extended cat pose with pelvis tilted forwards and lumbar and thoracic spine both bent backwards. One leg is lifted and the gluteus maximus and hamstrings muscles are being used to bend the hip backwards. Neil Keleher. Sensational Yoga Poses.

Cat pose leg lift/hip extension

Standing hip thrust with hips pressed forwards. The gluteus maximus is ideally used to press the hips forwards while standing so that the hip joints are bent backwards. Neil Keleher. Sensational Yoga Poses.

Standing hip thrust/hip extension

The idea is to use these exercises to help you feel your spinal erectors and activate them. You can then work at using your spinal erectors to actively bend your spine backwards while doing Spinal Back Bending Yoga Poses.

Standing back bend. Neil Keleher. Sensational Yoga Poses.

Standing back bend

Lunge with back leg straight. Neil Keleher. Sensational Yoga Poses.

Upright lunging back bend

Straight leg lunge. Neil Keleher. Sensational Yoga Poses.

Straight leg lunge

Kneeling lunge with hip over knee. Neil Keleher. Sensational Yoga Poses.

Semi-kneeling lunge

Deep lunge with back bend

Camel pose variation. Neil Keleher. Sensational Yoga Poses.

Camel pose variation

Camel pose, hands on feet. Neil Keleher. Sensational Yoga Poses.

Camel pose w/ hands on heels

Cobra pose. Neil Keleher. Sensational Yoga Poses.

Cobra pose back bend

Upward dog pose. Neil Keleher. Sensational Yoga Poses.

Up dog back bending pose

Upright pigeon pose. Neil Keleher. Sensational Yoga Poses.

Upright pigeon back bend

Upright pigeon pose variation. Neil Keleher. Sensational Yoga Poses.

Upright pigeon variation

Puppy dog chest stretch variation. Neil Keleher. Sensational Yoga Poses.

Puppy dog chest stretch

Bridge pose. Neil Keleher. Sensational Yoga Poses.

Bridge pose

Wheel pose. Neil Keleher. Sensational Yoga Poses.

Wheel pose

Reverse plank. Neil Keleher. Sensational Yoga Poses.

Reverse plank yoga pose

Table top yoga pose. Neil Keleher. Sensational Yoga Poses.

Table top yoga pose

Spinal back bending yoga poses can also include back bend for the hips.

Scroll sideways in the list below to see more back bending yoga poses.

Yoga poses with a Forward Bending element

Forward bending yoga poses can include a forward bend for the spine, a forward bend for the hips or a bit of both. Forward bends for the hips with the knees straight can be thought of as hamstring stretching yoga poses and they are listed in the next section.

The Yoga forward bends page includes poses like Yoga Plough Pose and shoulder stand (Salamba Sarvangasana) which are forward bends for the neck (and in the case of shoulder stand, also a forward bend for the hips). It also includes forward bends for the spine in general.

Forward bend for the spine while standing,  Neil Keleher. Sensational Yoga Poses.

Standing spinal front bend

Forward bend for the neck while standing. Neil Keleher. Sensational Yoga Poses.

Forward bend for the neck

Shoulderstand, a forward bend for the neck and upper thoracic spine. Neil Keleher. Sensational Yoga Poses.

Shoulder stand

Bending forwards in front triangle or pyramid pose with hands on a chair. Neil Keleher, Sensational Yoga Poses.

Pyramid pose

Standing forward bend with one leg lifted. This is a forward bend for both legs. Neil Keleher. Sensational Yoga Poses.

Forward bend with one leg lifted

Standing knee lift, a forward bend for the lifted knee hip. Neil Keleher. Sensational Yoga Poses.

Standing knee lift

Standing knee lift, a forward bend for the lifted knee hip. Neil Keleher. Sensational Yoga Poses.

Standing knee hug

Deep squat, a forward bend for both hips with the knees bent. Neil Keleher. Sensational Yoga Poses.

Squat

Wide leg standing forward bend, bending forwards at the hips with hands on the floor.  Neil Keleher. Sensational Yoga Poses.

Standing wide leg forward bend

Warrior 3 with lifted leg reaching back. Neil Keleher. Sensational Yoga Poses.

Warrior 3

Forward bend for the spine on all fours with knees lifted, dog pose. Neil Keleher. Sensational Yoga Poses.

Dog pose knee lift

Forward bend for the spine in plank yoga pose. Neil Keleher. Sensational Yoga Poses.

Plank pose with spinal forward bend

Bound angle forward bend for the hips with feet forwards, away from the pelvis. Neil Keleher. Sensational Yoga Poses.

Wide bound angle pose

Bound angleforward bend for the hips with feet close to the pelvis. Neil Keleher. Sensational Yoga Poses.

Bound angle pose

Plough pose, a forward bend for the neck, upper thoracic spine and hips. Neil Keleher. Sensational Yoga Poses.

Plough pose forward bend for neck, hips

Forward bend for the spine while sitting cross legged. Neil Keleher. Sensational Yoga Poses.

Seated spinal forward bend

Forward bend for the spine using the abs while lying supine with arms and legs lifted, dead dog pose. Neil Keleher. Sensational Yoga Poses.

Dead dog spinal forward bend

Seated forward bend for the hips with knees straight and arms reaching forwards. Neil Keleher. Sensational Yoga Poses.

Seated forward bend

Seated wide leg forward bend with hands lifted and arms reaching forwards. Neil Keleher. Sensational Yoga Poses.

Seated wide leg forward bend

Hurdlders stretch, bending forwards towards the straight leg. Neil Keleher. Sensational Yoga Poses.

Hurdlers stretch

Triange muka ekapada paschimotanasana, a forward bend for the hip with one leg in hero. Neil Keleher. Sensational Yoga Poses.

Half hero forward bend

Janu sirsasana A, positioning the foot prior to bending forwards. Neil Keleher. Sensational Yoga Poses.

Janu sirsasana forward bends

Marichyasana A, a forward bend for both hips, with one knee straight.  Neil Keleher. Sensational Yoga Poses.

Marichyasana forward bends

Wide leg forward bend to one leg. Neil Keleher. Sensational Yoga Poses.

Wide leg forward bend to one leg

Half bound lotus, binding the foot prior to bending forwards. Neil Keleher. Sensational Yoga Poses.

Seated half bound lotus

Lotus pose with knees to the chest, forward bending the hips. Neil Keleher. Sensational Yoga Poses.

Seated lotus with knees to chest

Pigeon pose bent forwards. Neil Keleher. Sensational Yoga Poses.

Pigeon pose forward bend

Front to back splits, a forward bend for the front leg with hands on yoga blocks. Neil Keleher. Sensational Yoga Poses.

Splits

Forward bends for the hips with the knees bent can in some cases be used as Hip Flexor Strength Exercises. In other cases they can be used as a warmup or preparation for hamstring stretching yoga poses .

For more forward bending yoga poses, scroll sideways through the list below.

Yoga poses for stretching the hamstrings

Hamstring stretching yoga poses are poses where you bend forwards at the hips with the knees straight in order to stretch the hamstrings.

Because hamstring stretching isn't always easy, hamstring stretching yoga poses includes different suggestions for stretching the hamstrings effectively.

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

Using a belt

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

Half moon

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

Triangle 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.

Wide leg forward bend

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.

Prassaritta padotanasana B

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.

Prassaritta padotanasana C

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

Prassaritta padotanasana D

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

Prassaritta padotanasana A

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 forward bend

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

Raised leg standing forward bend

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

Wide leg seated forward bend

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

Janusirsana A

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

Janusirsana B

Janu Sirsasana C, torso upright to show foot position

Janusirsana C

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

Hurdlers' stretch

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.

Leg lifted standing hamstring stretch

If you are interested in working towards front to back splits, then check out these hamstring stretches specifically.

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

For more hamstring stretching yoga poses, scroll sideways through the list below.

Yoga poses with a binding element

Binding yoga poses are those where one hand grabs the some part of the opposite arm, or it grabs a foot or shin.

Preparation position for Marichyasana B. Neil Keleher, Sensational Yoga Poses.

Modified marichyasana B

Ardha matsyendrasana yoga pose,  Neil Keleher, Sensational Yoga Poses.

Bound side angle pose

Preparation position for Marichyasana B. Neil Keleher, Sensational Yoga Poses.

Marichyasana A pose

Preparation position for Marichyasana B. Neil Keleher, Sensational Yoga Poses.

Marichyasana B pose

Half Bound lotus, standing forward bend. Neil Keleher, Sensational Yoga Poses.

Seated bound half lotus

Half Bound lotus, standing forward bend. Neil Keleher, Sensational Yoga Poses.

Standing bound half lotus

Bharadvajasana yoga pose, a twist for the spine and a stretch for the hips. Neil Keleher, Sensational Yoga Poses.

Bharadvajasana binding pose

Arm pit pose, a binding pose with the foot near the armpit. Neil Keleher, Sensational Yoga Poses.

Armpit pose

Ardha matsyendrasana yoga pose,  Neil Keleher, Sensational Yoga Poses.

Variation: Ardha matsyendrasana

Ardha matsyendrasana yoga pose,  Neil Keleher, Sensational Yoga Poses.

Bound twisting side angle

Marichyasana C. Neil Keleher, Sensational Yoga Poses.

Marichyasana C yoga pose

Marichyasana D, not quite bound. Neil Keleher, Sensational Yoga Poses.

Marichyasana D attempt

easy compass pose, knee bent, hamstring stretch, knee straight, spine long, yoga pose, head pulled back and up, chin down towards chest.

Compass yoga pose prep

Binding poses: Compass yoga pose. Neil Keleher, Sensational Yoga Poses.

Compass yoga pose

Binding yoga poses also include poses where one foot or leg presses against the opposite foot or leg such as yoga tree pose and eagle pose.

And actually, eagle pose includes a bind for the legs and also for the arms as explained in eagle pose arms.

In binding poses like the marichyasana series you wrap an arm around a bend leg in the process of grabbing the wrist of the opposite hand.

Arm Supported Yoga Poses

Arm supported yoga poses are those where the arms are used to support some portion of the weight of your body.

lifting up, dangle pose

Lifting up/dangle pose

Table top pose

Table top pose

reverse plank

Reverse plank

cat pose

Cat pose

dog pose, or cat pose with shoulders protracted and knees lifted.

Dog pose knee lift

plank pose

Plank

chaturanga

Chaturanga

Upward dog pose with spine bent backwards using spinal erectors. Glutes and hamstrings also activated to bend hips backwards. Neil Keleher. Sensational Yoga Poses.

Upward facing dog and Cobra pose

downward dog

Downward dog

dolphin pose

Dolphin pose

crow pose

Crow pose

bow pose variation from cat pose

Balancing cat/bow pose

side plank

Side plank

reverse push up

Reverse push up

wheel pose

Wheel pose

hanumanasana or splits using with hands on yoga blocks to support the body. Neil Keleher. Sensational Yoga Poses.

Arm supported front splits

These poses can be used to strengthen the arms and shoulders.

Note that the positions included here include positions with arms in front of the body (Dog, plank, Chaturanga, Upward Facing Dog, Bird Dog Yoga Pose), behind it (Reverse Plank Yoga Pose and Table Top Yoga Pose), reaching past the head (Downward Facing Dog and Dolphin) and to the side (Side Plank).

The arm supported poses where one hand is grabbing a foot or big toe could also be considered as binding yoga poses.

For more arm supported yoga poses, scroll sideways in the list below.

Arm Balances

Arm balances are yoga poses where the weight of the body is supported by the body. They include yoga poses with names like galavasana, eka pada bakasana and astavakrasana.

bakasana, yoga poses, yoga postures, arm balancing yoga poses, arm balancing yoga postures, arm strengthening yoga poses,  abdominal strengthening yoga poses, yoga balance poses, balance exercises

Crow pose

tittibasana arm balance, feet lifted knees bent

Tittibasana/ firefly

eka pada koundinyasana initial position, preparation position for eka pada koundyinyasana, yoga poses, yoga postures, arm balancing yoga poses, arm balancing yoga postures, arm strengthening yoga poses,  abdominal strengthening yoga poses, yoga balance poses, balance exercises

Eka pada koundinyasana

eka pada koundinyasana, yoga poses, yoga postures, arm balancing yoga poses, arm balancing yoga postures, arm strengthening yoga poses,  abdominal strengthening yoga poses, yoga balance poses, balance exercises

Eka pada koundinyasana

astavakrasana, yoga poses, yoga postures, arm balancing yoga poses, arm balancing yoga postures, arm strengthening yoga poses,  abdominal strengthening yoga poses, yoga balance poses, balance exercises

Astavakrasana

eka pada bakasana 1 (leg back) yoga poses, yoga postures, arm balancing yoga poses, arm balancing yoga postures, arm strengthening yoga poses,  abdominal strengthening yoga poses, yoga balance poses, balance exercises

Eka pada bakasana 1

eka pada bakasana 2 (leg forwards) yoga poses, yoga postures, arm balancing yoga poses, arm balancing yoga postures, arm strengthening yoga poses,  abdominal strengthening yoga poses, yoga balance poses, balance exercises

Eka pada bakasana 2

galavasana, yoga poses, yoga postures, arm balancing yoga poses, arm balancing yoga postures, arm strengthening yoga poses,  abdominal strengthening yoga poses, yoga balance poses, balance exercises

Galavasana

Handstand is not included in this group of poses because arm balances tend to have one or both legs in contact with the arms. In this regard, because of the inter-body contact, arm balances could be thought of as being similar to binding yoga poses.

One pose that sort of breaks the rules for arm balancing (in that the waist rests on the arms, not the legs) is mayurasana.

Note that arm balances for the most part could also be thought of as belly down yoga poses since the belly does face downwards in most arm balancing yoga poses.

For more arm balancing yoga poses, scroll sideways through the list below.

Kneeling Yoga Poses

Kneeling yoga poses are those where one or both shins are on the floor with the knees bent and with some portion of the weight of the body being supported by the shin(s) or knee(s) in question.

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

Kneeling poses also include poses where one or both legs are in the "hero" foot position. This is where the foot (and shin) are positioned to the outside of the thigh.

Kneeling and semi-kneeling yoga poses can include twisting yoga poses as well as side bending yoga poses. Forward and backward bends are also included.

Kneeling poses can be used to stretch the quadriceps. For a deeper quadriceps stretch while kneeling or while in hero pose, you can lean back at the hip joints.

Belly Down or Prone Yoga Poses

Belly down or prone yoga poses are those where the body is positioned so that the belly faces downwards. You could be supporting the torso using arms or legs, or the belly can be in direct contact with the floor. Some of the belly down positions can be used as shoulder stretches. In one case, the shoulder stretch starts from a belly down position, but then as you enter the pose, the belly ends up facing the side, or even upwards.

Prone yoga poses (or belly down poses) include some backbending poses as well as poses that could be considered binding poses since hands are used to grab feet or ankles.

Prone Yoga Poses, locust pose,  Neil Keleher, Sensational Yoga Poses

Locust pose

Prone Yoga Poses, on all fours  with spine and one hip extended, Neil Keleher, Sensational Yoga Poses

Extended cat pose

Prone Yoga Poses, on all fours, scapula protracted, Neil Keleher, Sensational Yoga Poses

Dog pose knee lift

Prone Yoga Poses, plank pose, Neil Keleher, Sensational Yoga Poses

Plank pose

Prone Yoga Poses, down dog with knees bent, Neil Keleher, Sensational Yoga Poses

Downward dog

Prone Yoga Poses, pigeon pose, Neil Keleher, Sensational Yoga Poses

Upright pigeon

Prone Yoga Poses, sphinx pose, Neil Keleher, Sensational Yoga Poses

Cobra pose

Prone Yoga Poses, down dog pose,  Neil Keleher, Sensational Yoga Poses

Upward dog

Prone Yoga Poses, yoga push up, Neil Keleher, Sensational Yoga Poses

Chaturanga dandasana

Prone Yoga Poses, bow pose, Neil Keleher, Sensational Yoga Poses

Bow pose

Prone Yoga Poses, puppy dog chest stretch, Neil Keleher, Sensational Yoga Poses

Puppy dog pose

Prone Yoga Poses, kneeling prone resting pose, Neil Keleher, Sensational Yoga Poses

Child's pose

Prone Yoga Poses, bent back hero as frog pose prep, Neil Keleher, Sensational Yoga Poses

Bent back hero pose

Prone Yoga Poses, frog pose quad stretch, Neil Keleher, Sensational Yoga Poses

Frog pose

Prone Yoga Poses, pigeon, Neil Keleher, Sensational Yoga Poses

Pigeon pose

Prone Yoga Poses, inner thigh stretch, Neil Keleher, Sensational Yoga Poses

Prone big toe pose

Prone Yoga Poses, half split, Neil Keleher, Sensational Yoga Poses

Half side split

Prone Yoga Poses, prone twist, Neil Keleher, Sensational Yoga Poses

Prone twist

Prone Yoga Poses, prone shoulder stretch, Neil Keleher, Sensational Yoga Poses

Lapasana shoulder stretch

Prone Yoga Poses,   Neil Keleher, Sensational Yoga Poses

Half dragonfly arm stretch

Prone Yoga Poses, prone resting pose, Neil Keleher, Sensational Yoga Poses

Prone resting poses

In general, the prone yoga poses here can be used for stretching and strengthening quads, hip flexors, outer hips, adductors, spinal twists and shoulder stretches. Note that these poses can combine stretching and strengthening when you resist the stretch by activating the muscles you are trying to stretch.

Prone poses can also include resting poses.

Supine Yoga Poses

Supine yoga poses are poses where the belly faces upwards.That includes poses that are supported by the arms and/or legs.

Supine Yoga poses, supine bound angle using a wall,  neil keleher, sensational yoga poses.

Feet on wall bound angle

Supine Yoga poses, bridge pose prep: lordosing lumbar spine, neil keleher, sensational yoga poses.

Supine lumbar extension

Supine Yoga poses, supine hip flex active, neil keleher, sensational yoga poses.

Supine hip flexion 1

Supine Yoga poses, bridge pose prep; lordosing lumbar spine, neil keleher, sensational yoga poses.

Supine lumbar extension 2

Supine Yoga poses, supine hip flex and hip extension, neil keleher, sensational yoga poses.

Supine hip flexion 2

Supine Yoga poses, bridge pose, neil keleher, sensational yoga poses.

Supine lumbar extension 3

Supine Yoga poses, wheel pose prep, everse push up neil keleher, sensational yoga poses.

Reverse push up

Supine Yoga poses, dog pose reach, supine ab exercises, neil keleher, sensational yoga poses.

Dead dog reach

Supine Yoga poses,wheel pose push up, neil keleher, sensational yoga poses.

Crown reverse push up

Supine Yoga poses, wheel pose, neil keleher, sensational yoga poses.

Wheel pose

Supine Yoga poses, supine side splits, neil keleher, sensational yoga poses.

Supine side splits

Supine Yoga poses, supine bound angle, neil keleher, sensational yoga poses.

Supine bound angle foot grab

Supine Yoga poses, happy baby hip stretch, neil keleher, sensational yoga poses.

Happy baby pose

foot behind the head, laying down foot behind the head, yoga pose, supine yoga poses, hip stretch, hip flexibility, externally rotating the hip

Foot behind the head pose

Supine Yoga poses, neil keleher, sensational yoga poses.

Supine hamstring stretch 1

Supine Yoga poses: supine hamstring stretch with leg to the side. neil keleher, sensational yoga poses.

Supine hamstring stretch 2

supine, rolling into plow pose, neil  keleher, sensational yoga poses.

Rolling into plough pose

Supine Yoga poses, rolling sit up,  neil keleher, sensational yoga poses.

Rolling sit up

Supine yoga poses can be used to strengthen the abs (by bending upwards) as well as the spinal erectors (by bending the spine backwards).

Note that there are both bound and unbound variations of some supine yoga poses.

With unbound supine yoga poses you use muscles intrinsic to the joint. When bound supine yoga poses, you use muscles that aren't necessarily intrinsic to the joint being worked on.

Seated Yoga Poses

Seated yoga poses are those where one or both buttocks are on the ground and supporting body weight, or poses like table top and reverse plank where you start with the buttocks on the floor. One other exception to this general rule for seated yoga poses is janusirsasana b where you actually place your perineum atop the heel of one foot. Based on this rule of the buttocks being on the floor, some kneeling poses could also be considered as seated poses.

bound angle with feet wide.

Bound Angle

One option for a seated side bend is to sit with legs wide, knees straight and bend to one side. In this case both arms are reaching past the head adding weight to the stretch. Neil Keleher. Sensational Yoga Poses.

Wide leg side bend

Hamstring stretches, wide leg forward bend. In this wide leg forward bend feet are a legs distance apart from side to side with feet parallel and knees straight. Upper body is tilted forwards with torso almost horizontal. Both arms are reaching forwards with hands off of the floor. Gaze is downwards. Neil Keleher. Sensational Yoga Poses.

Wide leg forward bend

Seated yoga poses, navasana, neil keleher, sensational yoga poses.

Boat pose

seated yoga poses: table top yoga pose, neil keleher, sensational yoga poses.

Table top

seated yoga poses: reverse plank yoga pose, neil keleher, sensational yoga poses.

Reverse plank

janu sirsasana a with head to shin and hand on the floor either side of the straight leg. Neil Keleher. Sensational Yoa Poses.

Janu sirsasana A

Getting into Janu Sirsasana B seated yoga pose, Using hands to lift the hips and place anus on top of the bent knee heel.

Janu sirsasana B

janu sirsasana C, in this picture torso is upright with spine long. Foot is against the inner thigh with heel uppermost and toes tucked towards the knee. Neil Keleher. Sensational Yoga Poses.

Janu sirsasana C

If you are flexibility impaired, then one option for janu sirsasana side bend is to bend the knee of the leg you are bending towards. If you find that you tend to tip backwards you can also place the hand on the floor to the outside of the upward pointing knee. Neil Keleher. Sensational Yoga Poses.

Janu sirsasana Side bend

One option for a seated side bend is to sit with legs wide, with one knee straight and the other knee bent with the shin folded to the outside of the thigh (hero position). Bend towards the straight leg to stretch the side of the torso. In this case the top hand grabs the foot of the straight leg with the uppermost side of the ribcage rolling back. The lower shoulder is to the inside of the leg and pressing back against the leg.  Neil Keleher. Sensational Yoga Poses.

Half hero side bend

triang muka eka pada paschimottanasana with hand grabbing wrist. three quarter front angle

Half hero forward bend

reclining half hero pose (ardha supta virasana), arms behind head

Half hero backbend

modified marichyasana position with non-marichyasana leg in hero pose. Neil Keleher. Sensational Yoga Poses.

Marichyasana E

Modified marichyasana position with non-marichyasana foot folded to the inside of the other foor. Torso is twisting away from the marichyasana side. Neil Kelher. Sensational Yoga Poses.

Easy Marichyasana B

Marichyasana A from side, can see hand grabbing wrist behind back.

Marichyasana A

marichyasana C

Marichyasana C

ardha matsyendrasana seated yoga pose. Step one leg over the other. Have foot just beside the other knee. In this picture the opposite arm is hugging the top knee. The other hand is on the floor behind the back. Both arms are being used to turn the ribcage and twist the spine. Neil Keleher. Sensational Yoga Poses.

Ardha matsyendrasana

Hurdlers, bending towards the straight leg. Neil Keleher. Sensational Yoga Poses.

Hurdler's stretch

hurdlers stretch inner thigh stretch bending forwards with hands on the floor between the legs

Hurdlers stretch variant (frog pose)

intense pigeon yoga pose, reaching shoulder towards front foot, neil keleher sensational yoga poses.

Intense pigeon

double pigeon yoga pose leaning forward

Square pigeon

glute stretch, hip stretch, yoga pose, glute stretch

Lunge variant as lotus prep

Upright seated bound lotus. Neil Keleher. Sensational Yoga Poses.

Half bound lotus

marichyasana B from lotus leg side. Head off of the floor.

Marichyasana B

bharadvajasana

Bharad vajasana

bent back hero pose. Neil Keleher, Sensational Yoga Poses.

Reclining hero

Modified compass pose or Compass pose preparation is a seated hamstring stretch. From a cross legged position grab one foot with both hands, lift the floor and straighten the knee. Keep the neck long and chest lifted. Relax the shoulders to make it easier to straighten the knee. Neil Keleher. Sensational Yoga Poses.

Compass prep/heron variant

For compass pose, start from a seated cross leg position. Place one thigh behind the same shoulder. Press the hand into the floor. Grab the foot with the opposite hand. Keep the shoulder relaxed slowly straighten the knee and rotate the leg so that the knee points towards the side of the body. Press the other shoulder back against the leg. Neil Keleher. Sensational Yoga Poses.

Compass pose

In seated forward bend, you can sit with legs parallel and knees straight. Tilting forwards at the hips, make the spine long (from tailbone to crown) and reach the arms forwards. Make arms and legs and spine all feel long. Neil Keleher. Sensational Yoga Poses.

Forward bend

The general complement to seated yoga poses is standing yoga poses. Standing yoga poses can tend to be used to strengthen the legs. In addition, if flexibility is limited, standing poses can be easier.

Because there are a lot of seated yoga poses, the seated hamstring stretches (with counter poses) get their own little mini-grouping.

Standing yoga poses

Standing Yoga Poses tend to be grouped according to whether the reference leg is turned out relative to the pelvis or facing forwards. They could also be grouped according to whether one or both knees is bent or straight. Bent knee poses tend to used to strengthen the thighs. That being said, straight knee standing poses can also be used to strengthen your legs if you make an effort to activate your leg muscles.

Standing side bend with spine bent to the left and hips pushed to the right, arms overhead. Neil Keleher, Sensational Yoga poses.

Standing side bend

Half moon yoga pose with hand lifted. Neil Keleher, Sensational Yoga Poses

Half moon

Triangle yoga pose with hand on floor. Neil Keleher, Sensational Yoga Poses.

Triangle Pose

Side Angle yoga pose with hand on floor outside foot. Neil Keleher, Sensational Yoga Poses.

Side angle pose

Warrior 2 standing yoga pose. Neil Keleher, sensational Yoga Poses.

Warrior 2

Dancing warrior yoga pose. Neil Keleher, Sensational Yoga Poses.

Dancing warrior

Tree pose with arms to the side. Neil Keleher, Sensational Yoga Poses

Tree pose

Mountain pose. Neil Keleher. Sensational Yoga Poses.

Mountain pose

Pyramid pose with hands on the floor. Neil Keleher, Sensational Yoga Poses

Pyramid pose

Revolving Triangle (privrtta trikonasana). Neil Keleher, Sensational Yoga Poses.

Revolving triangle pose

Warrior 3, Neil Keleher, Sensationaly Yoga Poses.

Warrior 3

Warrior 1 Yoga Pose. Neil Keleher, Sensational Yoga Poses.

Warrior 1

Chair Pose standing yoga pose. Neil Keleher, Sensational Yoga Poses.

Chair pose (utkatasana)

Eagle standing yoga pose. Neil Keleher, Sensational Yoga Poses

Eagle pose

Wide Leg Standing Forward Bend. Model Neil Keleher, Sensational Yoga Poses.

Wide leg standing forward bend

Standing forward bend yoga pose with hands on floor. Neil Keleher, Sensational Yoga Poses

Standing forward bend

Another possible sub-division of standing yoga poses is poses where you stand on one leg.

For a selection of standing yoga poses for dealing with low back pain check out standing exercises for low back pain.

For more standing poses, whether standing on one leg, lateral standing poses or longitudinal standing poses, scroll sideways through the relevant list below.

Ashtanga Yoga Poses

Ashtanga yoga is made up of different series of yoga poses. The Ashtanga yoga page has links to descriptions of most of the poses in this series of poses.

For instructions for learning and doing sun salutes, as well as Ashtanga basics like chaturanga, down dog and up dog, as well as vinyassas in general scroll sideways through the list below.

After sun salutations, the primary series then focuses on standing yoga poses. For more on those, scroll sideways through the list below.

After the standing poses, what follows next in the primary series is a set sequence of seated yoga poses.

To finish of the primary series, there are a set of poses which are termed the finishing sequence. This includes poses like headstand and shoulder stand.

Courses for Learning yoga poses from a First Principles approach

How do you learn yoga poses from a first principles approach? By learning to feel and control isolated parts of your body.

Rather than focusing on specific yoga poses, (or types of yoga poses) the course below teach you how to feel and control specific parts of your body, first in isolation, and then in the context of different yoga poses. The focus is on "proprioceptive muscle control".

The idea here is that the better you can feel and control the individual parts of your body, the better you can feel and control those parts in the context of yoga poses, or in the context of any other activity you choose to do.

Intent driven muscle control
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2 Hamstrings

Anchor your hamstrings. Learn to control knee rotation, hip flexion, hip extension.
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3 Thigh muscles

Get a feel for quadriceps, adductors and hamstrings. Improve knee and hip stability and control.
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4 Long thigh muscles

Work towards better knee, hip joint and hip bone control via your long thigh muscles.
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5 Deep Hip muscles

Improve hip joint stability. Get a better feel for your hip muscles and hip joint.
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6 SI joints

Get a taste of coordinating SI joint control with control of your spine, arms and legs.
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7 Shoulders

Improve touch control, basic shoulder blade awareness, shoulder stability.
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8 Ribcage

Improve ribcage awareness and control. Improve ribcage stability and mobility for better shoulder control.
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9 Spine

Improve spinal mobility. Improve awareness, understanding and control.
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Intent driven muscle control bundle

1 Hip flexors, 2 Hamstrings, 3 Thigh muscles, 4 Long thigh muscles, 5 Deep hip muscles, 6 SI joints, 7 Shoulders, 8 Ribcage, 9 Spine.

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Alphabetical Yoga Poses

Links to poses sorted alphabetically by name are included in the alphabetical yoga poses page.

Categories/Tags:

Yoga poses

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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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