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Yoga Poses

Choices, Choices!

This page may help you when choosing poses to meet a condition or prerequisite, such as warming up shoulders, offering a restorative or choosing an arm balance. The lists may also be helpful for building a class around a particular focus or spicing up a sequence with poses that are different from your usual "go-tos." Poses are categorized by anatomical focus plus Restorative and Yin Yoga. For more information on benefits, cautions, sequencing, teaching cues, and photos of variations & adjustments, Join today and get instant access to a storehouse of information.

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 Larger Bullet Upper Back

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Larger Bullet Backbends/Chest Openers

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Larger Bullet Shoulders

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Larger Bullet Low Back

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Larger Bullet Abdominals

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Larger Bullet Side Waist/Obliques

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  Larger Bullet Hip Flexors & Quadriceps

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Larger Bullet Hamstrings

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  • Adho Mukha Svanasana (Down Dog)
  • Ananda Balasana (Happy Baby) 
  • Anantasana (Vishnu's Repose/Side Reclining Leg Lift)
  • Ardha Baddha Padmottanasana (Half Bound Lotus Standing Stretch)
  • Dandasana (Staff)
  • Hanumanasana (Monkey/Splits) 
  • Janu Sirsanana (Head to Knee) 
  • Krounchasana (Heron)
  • Padangusthasana (Big Toe)
  • Parivrtta Ardha Chandrasana (Revolved Half Moon) 
  • Parivrtta Janu Sirsana (Revolved Head to Knee) 
  • Parivrtta Surya Yantrasana (Compass/Sundial) 
  • Parivrtta Trikonasana (Revolved Triangle) 
  • Parsvottanasana (Intense Side Stretch/Pyramid) 
  • Passcimotanasana (Seated Forward Bend) 
  • Prasarita Padottanasana (Wide Legged Forward Bend)
  • Urdhva Prasarita Eka Padasana (Standing Splits)
  • Supta Padangustasana (Reclined Big Toe) 
  • Tittibhasana (Firefly)  
  • Upavistha Konasana (Seated Wide Angle Forward Bend) 
  • Uttanasana (Standing Forward Bend) 
  • Utthan Pristhasana (Lizard) 
  • Utthita Trikonasana (Triangle)

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Larger Bullet Outer Hips (Abductors, TFL, IT Band) & Glutes

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Larger Bullet Inner Thighs (Adductors) & Groins

 

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Larger Bullet Arm Balances

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Larger Bullet Inversions

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Larger Bullet Restorative

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Larger Bullet Yin

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