Main Pose CategoriesPoses by Body PositionPoses by Body PartPoses by Muscle GroupUPPER BODYLOWER BODYPoses by Level of DifficultyYoga Anatomy |
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Yoga Poses Bound Half Lord of the Fishes (Baddha Ardha Matsyendrasana)  Baddha means bound; ardha is half, matsya is fish and indra is ruler. This deep twist with a bind is a fantastic stretch for the spine, hips, legs and shoulders. Ensure that your pelvis acts as an anchor so that your spine can lift and lengthen to its fullest capacity. Breathe deeply and avoid stiffening the body.
 Cow Face Pose (Gomukhasana) Go means cow; mukha is face. This posture is a fairly deep stretch for the hips, legs and shoulders. Move into it slowly and ensure that you are able to breathe deeply in the final pose.
 Cow Face Pose - Arms Only (Gomukhasana) Go means cow; Mukha means face. Muscles stretched include the tricep and latissimus dorsi of the top arm; the bicep, pectoralis and upper trap of the lower arm.
Half Bound Lotus Forward Bend (Ardha Baddha Padma Paschimottanasana) Ardha means half; badha is bound; padma is a lotus; and paschima means the west. This bound forward bend opens up the hips, hamstrings and shoulders, as well as stretching the spine in a forward bend and twist. The abdominal organs are toned as circulation to the pelvis is increased.
Kneeling Double Pec Stretch There is not better way to open the chest and front of the shoulders. This pose is possible for students of any level and is a very effective stretch for the pecs and biceps Place very little weight on your head, keeping most of the weight on your knees.
Marichis Pose A (Marichyasana A) This pose is dedicated to the Sage Marichi, son of Brahma, the creator. It is a fantastic stretch for the shoulder, since it creates a traction in the shoulder joint. You can either fold forward or twist back to deepen the shoulder opening.
Reverse Plank Pose (Purvottanasana) Purva literally means the east. It also means the whole front of the body, from the forehead to the toes. Uttana means an intense stretch. This pose strongly stretches the entire front of the body, while strengthening the arms, shoulders, gluts and core muscles.
Seated Double Arm Stretch This pose stretches the latissimus dorsi and teres major of the top arm and the biceps and anterior deltoid muscles of the lower arm.
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