Newest Yoga Poses - The Best Yoga Poses

February 2009

Added: February 23, 2009

	Lying Hip External Rotator Stretch Sanskrit Name: None This is a gentle, safe and simple way to stretch the six deep external rotators of the hip. Ensure that you do not feel a strain or twisting feeling in your knee are ankle while doing this stretch.
	Lying Hip Internal Rotator Stretch Sanskrit Name: None This is a gentle, safe way to stretch the internal rotators of the hip. Make sure that you do not feel any strain in your knee or ankle while doing this stretch.
	Lying Knee to Chest Pose Sanskrit Name: None A great stretch for the lower back, this pose stretches the gluteus maximus and the sacrospinalis.
	Seated Deltoid Stretch Sanskrit Name: None This stretch isolates the deltoid muscle, which wraps around the outside of the shoulder.
	Seated Double Arm Stretch Sanskrit Name: None This pose stretches the latissimus dorsi and teres major of the top arm and the biceps and anterior deltoid muscles of the lower arm.
	Seated Double Chest Stretch with a Strap Sanskrit Name: None If you are looking for a gentle way to open up the chest and stretch the muscles across the chest, shoulders and arms, then try this one. It is an excellent stretch for the pectoralis muscles, as well as the teres major and anterior deltoid.
	Seated Double Chest Stretch Sanskrit Name: None This movement is a gentle way to stretch the muscles in the front of the shoulders and chest, while strengthening the opposing ones. It is an excellent stretch for the pectoralis muscles, as well as the teres major and anterior deltoid.
	Seated Neck Circles Sanskrit Name: None Moving your head in slow, gentle circles is a great warm up exercise before stretching and a nice way to complete a series of neck stretches. If you are suffering from whiplash, post fracture or disc problems, either avoid this move or be very careful.
	Seated Neck Flexion Sanskrit Name: None This is a gentle stretch for the back of the neck, including the semispinalis, oblique capitus and erector spinae.
	Seated Neck Oblique Extension Sanskrit Name: None This pose stretches the muscles that simply dont get stretched enough... muscles that on many are chronically tight and can cause headaches. Those muscles include the sternocleidomastoid and the anterior scalenes.
	Seated Neck Oblique Forward Stretch Sanskrit Name: None There is no better stretch that gets the muscle that attaches to the shoulder blade from the neck, the Levator Scapula. This can be a chronically tight muscle for many, making this stretch a great source of relief.
	Seated Neck Rotation Sanskrit Name: None One of the ways that we accumulate tension in our neck is by turning it quickly to look at something without awareness of how it feels. This pose focuses on ensuring that you have proper alignment while improving your necks range of motion.
	Seated Neck Side Stretch with Rotation Sanskrit Name: None This stretch is designed to access the anterior scalenes, a layer of deeper neck muscles that cover both sides of the neck. They are often quite tender and tight, so this stretch can provide a lot of relief.
	Seated Neck Side Stretch Sanskrit Name: None This move stretches the muscles on the side of the neck, including the Upper Trapezius, Scalenes and Erector Spinae.
	Seated Posterior Hand Clasp Sanskrit Name: None It is not unusual to find it easy on one side and difficult on the other when doing this stretch. Muscles stretched include the triceps and serratus anterior of the upper arm, the biceps, infraspinatus, supraspinatus and teres minor of the lower arm.
	Seated Rhomboid Stretch Sanskrit Name: None This stretch is tricky, so keep adjusting the angle of the arm until you feel the stretch between the shoulder blades. Besides the rhomboids, the teres minor and infraspinatus are also being stretched.
	Seated Shoulder Internal Rotator Stretch Sanskrit Name: None This pose demonstrates how to isolate the stretch to the internal rotators of the shoulder, including the teres major, subscapularis, latissimus dorsi and pectoralis major.
	Seated Side Bend - Gentle Sanskrit Name: None If you are looking for a gentle way to stretch the side of your body, youll love this pose. Sitting in a chair allows you to comfortably move into a side bend without flexible hips, while being able to easily control the depth of the stretch,
	Seated Tricep Stretch Sanskrit Name: None This stretch demonstrates a great way to isolate the tricep muscle while sitting comfortably in a chair.
	Seated Twist - Gentle Sanskrit Name: None When your body needs to move into a twist gradually and carefully, this is the perfect one twist for you. Sitting in a chair makes it easier to keep the spine upright, to take deep breaths and to control the depth of the twist.
	Standing Back Bend Sanskrit Name: None This pose is nice for those who sometimes experience discomfort or pain when moving into a back bend. It allows you to move into the back bend slowly, with control and awareness.
	Standing Oblique Sidebend Sanskrit Name: None This sidebend stretches the back differently than the usual sidebend, due to the oblique angle at which you move forward. It isolates a muscle called the Quadratus Lumborum, which connects from the hip bone (Ilium) to the 5 lumbar vertebrae and the bottom rib.
	Standing Chest Stretch Against the Wall Sanskrit Name: None This is a fantastic stretch for the chest and the front of the shoulders, particularly the pecs and the biceps. The three changes in the angle of the stretch allow access to different fibres within the muscles that wrap arouind the front of the shoulder.
	Standing Quadricep Stretch Sanskrit Name: None This stretch is nice when you dont have a lot of time, or if you have very tight quadricep muscles. The stretch focuses on the middle quadricep muscle, the rectus femoris, which extends across both the hip and knee joints.
	Standing Shoulder Circles Sanskrit Name: None This is a great way to warm up the shoulders and to feel what your range of motion is, particularly if you have a shoulder injury.
	Standing Side Bend Sanskrit Name: None
	Standing Side Bend - Gentle Sanskrit Name: None This is a gentle way to prepare the body for more side bends and a great pose for those who are tight, older or have suffered an injury that has affected their range of motion.
	Standing Gentle Twists Sanskrit Name: None This is a nice way to prepare the body for future twists, as well as a good way to limber up the body for those who are particularly tight, older or injured.

January 2009

Added: January 21, 2009

	Bow Pose Sanskrit Name: Dhanurasana Dhanu means bow. The arms are used like a bow-string to pull the head, trunk and legs up together, resembling a bent bow. Bow Pose stretches the front of the shoulders, the hip flexors and the spine in a backbend.
	Cobbler Pose Sanskrit Name: Baddha Konasana Baddha means bound; Kona means angle. Also known as bound angle pose, this pose opens the hips and stretches the adductor muscles of the inner groin. With a forward fold the lower back is also stretched.
	Cobra Pose Sanskrit Name: Bhujangasana I Bhujanga means a serpent. Move into this pose gradually, so that the spine slowly progresses into a lengthened, even and controlled C-curve. The full pose with the head falling back resembles a serpent about to strike.
	Cow Face Pose - Arms Only Sanskrit Name: 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.
	Cow Face Pose - Legs Only Sanskrit Name: Gomukhasana Go means cow; Mukha means face. This is a deep stretch for the hips, namely the gluteus medius, maximus and minimus, as well as the piriformis.
	Cross-legged Hip Stretch Sanskrit Name: None This is a nice way to stretch the hips, moving gradually from a gentle to a deep stretch.
	Dancers Pose Sanskrit Name: Natarajasana Nata means dancer; Raja means lord or king. This beautiful pose is dedicated to Siva, Lord of the Dance, who is the fountain and source of Yoga. It is a great pose to challenge your balance, as well as stretch the front side of the body.
	Deltoid Stretch Sanskrit Name: None This is a simple stretch that focuses on the outside of the shoulder.
	Double Toe Hold Sanskrit Name: Ubhaya Padangusthasana Ubhaya means both; Padangustha is big toe. This pose is an effective forward bend, similar to Double Leg Forward Stretch, with the additional challenge of balancing.
	Downward Facing Dog Pose Sanskrit Name: Adho Mukha Svanasana Adho Mukha means having the face downwards; Svana is a dog. This pose resembles a dog having a good stretch. It stretches the spine, hamstrings and shoulders, while strengthening the shoulders and encouraging blood flow to the head.
	Firefly Pose Sanskrit Name: Tittibhasana A Firefly is beautiful to watch and a challenge to move into and maintain. It requires a lot of strength in the arm and shoulders, as well as the hip flexors, which straighten the legs. On top of that, the hamstrings and lower back must be very flexible.
	Frog Pose Sanskrit Name: Bhekasana Bheka means frog. This is a very deep stretch for the quadriceps and psoas muscles. Maintain control with the core so that you dont collapse into your lower back.
	Half Lotus Heron Pose Sanskrit Name: Ardha Padma Krounchasana A unique pose in its demand on core strength, balance and both hamstring and hip flexibility.
	Marichis Pose C Sanskrit Name: Marichyasana III Marichi means a ray of light (of the sun or moon). Marichi is the son of Brahma and chief of the Maruts ("shining ones"), the war-like storm gods. This is a great traction for the shoulder, as well as a gentle twist.
	Revolved Half Moon Pose Sanskrit Name: Parivrtta Ardha Chandrasana Parivrtta means revolved or turned around; Ardha means half; Chandra is the moon. This is a challenging balancing pose that requires strength in the legs and flexibility in the legs, spine and shoulders.
	Revolved Seated Forward Bend Sanskrit Name: Parivrtta Paschimottanasana Parivrtta means turned around or revolved; Paschima means the west and refers to the back of the entire body; Uttana means an intense stretch. That says it all! Tthis is an intense stretch for the hamstrings and lower back!
	Standing Splits Sanskrit Name: Urdhva Prasarita A demanding, inverted forward bend, this pose is an intense stretch for the hamstrings of the lower leg, while strengthening the hamstrings and gluts of the upper leg.
	Triangle Pose Sanskrit Name: Trikonasana Trikona means triangle (tri is three; kona is angle). It both stretches and strengthens the legs, while also stretching the torso and shoulders. It is important to keep the back of the front leg active to avoid knee hyperextension.
	Twisting Forward Stretch Sanskrit Name: None This is a fantastic stretch for the hamstrings, particularly the outer hamstrings, as well as the piriformis, spine and shoulders.
	Warrior I Pose Sanskrit Name: Virabhadrasana I This pose both strengthens and stretches the legs. It is a great stretch for the front of the body, namely the hip flexors and abdomen, as well as the latissimus dorsi and the calves.
	Warrior II Pose Sanskrit Name: Virabhadrasana II This pose both strengthens and stretches the legs, and makes you feel like a WARRIOR!
	Warrior III Pose Sanskrit Name: Virabhadrasana III This is a great pose to challenge your balance, strength and focus. Try to keep your gaze fixed and your mind quiet, feeling all of the subtle shifts that happen in the body.
	Wide-Legged Standing Forward Bend Sanskrit Name: Prasarita Padottanasana Prasarita means expanded, spread or extended; Pada is a foot. This is a great stretch for the hamstrings, groin and lower back. Keep your legs active to protect your knees.
	Childs Pose Sanskrit Name: Balasana This restful posture is very nurturing and relaxing, as well as a gentle stretch for the lower back, knees and ankles. Insert it into your yoga practice whenever you need a break.
	Arms Reaching Wrist Stretch Sanskrit Name: None This pose is all about energizing the arms as opposed to stiffening them, as you try to straighten and lengthen them as much as you can. It is a fantastic stretch for the wrist flexors, arms and hands.
	Bound Half Lord of the Fishes Sanskrit Name: 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.
	Bridge Pose Sanskrit Name: Setu Bandhasana A gentle backbend, Bridge Pose opens up the front of the body while strengthening the gluts and hamstrings.
	Cow Face Pose Sanskrit Name: 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.
	Cross-Legged Gentle Hip Stretch Sanskrit Name: None This is a gentle stretch for the hips, perfect for those who find it difficult to sit on the ground with their legs crossed.
	Cross Legged Twist Sanskrit Name: Parivrtta Sukhasana Moving into a gentle twist like this cross legged twist is a great way to prepare the body for deeper ones, as well as ensuring that you are able to keep your spine long and lifted throughout the entire pose.
	Eagle Pose - Arms Only Sanskrit Name: Garudasana Garuda in Sanskrit means a fierce bird of prey, the vehicle of the Hindu God Vishnu, usually described as an Eagle. Quite a few muscles are being stretched in this pose, including the rhomboids, the lower trapezius and the teres major. Try to encourage the shoulder blades to slide down the back while holding the pose.
	Extended Angle Pose - Adapted Sanskrit Name: Utthita Parsvakonasana Parsva means side and kona is an angle. This is a fantastic lateral stretch (for the side of the body). Stretch the whole length of the torso and straight leg while breathing deeply will leave you feeling invigorated and just a little bit taller!
	Extended Angle Pose Sanskrit Name: Utthita Parsvakonasana Parsva means side and kona is an angle. This is a deep lateral stretch, lengthening the muscles along the side of the torso and straight leg while challenging the strength of the bent leg and core muscles.
	Extended Childs Pose Sanskrit Name: Utthita Balasana In Sanskrit Utthita means extended and bala is a child. Extended Childs Pose is different from Childs Pose in that the knees are apart, allowing the rib cage to sink deeper, and the arms are extended forward to help lengthen the spine..
	Extended Hand to Big Toe Sequence Sanskrit Name: Utthita Hasta Padangusthasana This is a great and very challenging sequence, moving through Utthita Hasta Padangusthasana, as well as variations on the pose. Each variation stretches the legs differently and challenges your ability to remain anchored as you balance on one foot.
	Half Bound Lotus Forward Bend Sanskrit Name: 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.
	Halfmoon Pose Sanskrit Name: Ardha Chandrasana This video shows how Halfmoon Pose can be done with a block, for those who find it difficult to place their hand on the ground.
	Head Beyond Knee Pose Sanskrit Name: Janu Sirsasana Talk about a hamstring stretch! This one isolates the back of one leg, including the hamstring, calf and lower back. Keep lengthening toward your foot to ensure that your spine in long while holding the pose.
	Heron Pose Sanskrit Name: Krounchasana Krouncha means a heron. It is challenging to keep the sitting bone of the bent leg on the floor while doing heron pose, especially if you have tight hip flexors. The full pose is done by placing the chin on the knee of the straight leg.
	Kneeling Double Pec Stretch Sanskrit Name: None 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.
	Lying Deep Chest Opener Sanskrit Name: None If you have done Lying Chest Opener and would like a deeper version, try this one. This is a great way to counteract shoulders that have rolled forward and an upper back that is rounded forward... the typical slouch position. Be sure that you do not feel pain or discomfort while in the pose.
	Lying Chest Opener Sanskrit Name: None This fantastic pose encourages the upper back into extension and gives a great stretch to the chest and the fronts of the shoulders. Many of us sit slouched in front of the computer for hours on a daily basis and I cant imagine anything better to counteract this habitual posture.
	Lying External Rotator Stretch for the Shoulder Sanskrit Name: None This is one of a series of stretches that help maintain a healthy rotator cuff. This stretch in particular is for the External Rotators, including the supraspinatus, infraspinatus and teres minor.
	Lying Hip Stretch Sanskrit Name: None One of the most gentle and most popular ways of stretching the gluts, this pose can be done by practically anyone and held very easily for a long duration.
	Lying Groin Stretch Sanskrit Name: None This pose stretches the groin muscles (the hip adductors).
	Lying Bent Knee Hamstring Stretch Sanskrit Name: None This stretch is great for isolating the part of the hamstring muscles that are behind the knee joint.
	Lying Straight Leg Hamstring Stretch Sanskrit Name: None This is one of the more effective hamstring stretches due to the fact that it is passive, allowing you to focus more easily on relaxing the stretching muscle.
	Happy Baby - Dead Bug Pose Sanskrit Name: Ananda Balasana This is a beautifully calming pose that stretches the lower spine in flexion, as well as the groin. Breathe deeply into your lower back while holding Happy Baby Pose to help create space between the vertebrae and the disks.
	Lying Hip Abductor Stretch Sanskrit Name: None This is the best method I know of to stretch the hip abductors. The muscles being stretched include the Gluteus Medius and Iliotibial Band.
	Lying Quadricep Stretch Supported Sanskrit Name: None This pose is the supported version of the Lying Quadricep Stretch and may not be possible if your Quadricep muscle is very tight. It can be quite an intense stretch, so move into it slowly and make sure that you feel no discomfort in your knee.
	Lying Quadricep Stretch Sanskrit Name: None This pose is one of the most effective and simplest ways to stretch the quadricep muscle. It can be quite an intense stretch, so move into it slowly and make sure that you feel no discomfort in your knee.
	Lying Cross Legged Twist Sanskrit Name: None This gentle supine twist is also a great stretch for the hip and iliotibial band.
	Marichis Pose A Sanskrit Name: 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.
	One Leg Folded Forward Bend Sanskrit Name: Trianga Mukhaikapada Paschimottanasana Trianga means three limbs; mukha is the face; eka is one; pada is leg or foot; and paschima means the west. This pose stretches the hamstring muscle of the straight leg while limbering the hip flexor and ankle of the bent leg. It also tones the digestive organs.
	Plough Pose Sanskrit Name: Halasana Hala means a plough, resembling the shape of the posture. This is a deep stretch for the lower back and hamstrings.
	Reclining Hand to Toe Sequence Sanskrit Name: Supta Padangusthasana In Sanskrit supra means lying down and padangustha is big toe. This is a series of poses that stretch the legs at different angles and include the hamstrings, piriformis, calves and groin muscles.
	Reclining Hero Pose Sanskrit Name: Supta Virasana Vira means a hero, warrior or champion; Supta is to lie down. This is a deep stretch for the front of the thighs, lower legs and feet. It also stretches the abdominal muscles, the spine and the shoulders. Make sure that your lower back isnt too arched when holding this pose.
	Reverse Plank Pose Sanskrit Name: 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.
	Reverse Prayer Pose with Twists Sanskrit Name: Paschima Namaskarasana In Sanskrit paschima is the backside of the body; namaskar means to join the hands in prayer. This is a great pose for those with tight wrists and forearms. It stretches the flexors of the wrist. We are adding a twist for the spine, which also intensifies the stretch on the wrists.
	Reverse Prayer Pose Sanskrit Name: Paschima Namaskarasana In Sanskrit paschima is the backside of the body; namaskar means to join the hands in prayer. This is a great pose for those with tight wrists and forearms. It stretches the flexors of the wrist.
	Seated Glut Stretch Sanskrit Name: None A gentle stretch for the hip, this pose has a way of inducing a state of restful relaxation that encourages the hip muscles to gently release.
	Seated Half Spinal Twist - Adapted Sanskrit Name: Ardha Matsyendrasana Ardha means half; matsya is fish and indra is ruler. This is a more gentle version of Half Lord of the Fishes Pose. It is a great spinal twist as well as a hip stretch.
	Seated Staff Pose Sanskrit Name: Dandasana Danda means a staff or rod. When moving through yoga poses, we often begin with and end with this pose, due to its relatively neutral position and its simplicity. But dont be fooled, this is a very active and often a very difficult pose. You need a remarkable amount of core strength, as well as lower back and hamstring flexibility, to move into and hold this pose for any length of time.
	Seated Wrist Flexor Stretch Sanskrit Name: None This is a simple, gentle stretch for the muscles on the underside of the forearms and wrists. Its a great stretch to do if you work with your hands or on the computer.
	Seated Achilles Tendon Stretch Sanskrit Name: None This pose isolates the stretch to the achilles tendon like no other. It is great for those with tight calves and ankle joints.
	Bent Knee Trunk Flexion Sanskrit Name: None This is a great stretch for the lower back in flexion. Proceed slowly and cautiously if you have had a previous injury or surgery to your lower back, or if your are inflexible.
	Seated Bent Knee Twist Sanskrit Name: None This pose strengthens and tones the abdominal muscles, including the rectus abdominus and obliques, while stretching the erector spinae, sacrospinalis and rotators in the thoracic-lumbar region.
	Seated Calf Stretch Sanskrit Name: None There are few stretches that isolate the calf like this one. Its most effective if you keep your thigh pushing down and your heel pushing away from you.
	Seated Dorsal Foot Stretch Sanskrit Name: None The muscles of the shin, when over stressed, can cause shin splints or tendonitis. Regular stretching of them will increase plantar flexion (pointing the foot away from the body) and assist in the development of greater power and speed in sports.
	Seated Double Hamstring Stretch Sanskrit Name: None There isnt much more to say about this pose than what the title says. Its a fantastic stretch for the hamstrings and calves. Try your best to lift your lower back up and forward as you move into the forward fold.
	Gentle Seated Twist Sanskrit Name: None This pose is great for those who prefer lighter twisting poses, as well as a great preparation for deeper twists.
	Seated Lower Back Stretch Sanskrit Name: None This is a great way to gently stretch the lower back. If you have had a previous lower back injury, surgery or your back is tight, move into it slowly and cautiously.
	Lunge Psoas Stretch Sanskrit Name: None This is a pose that isolates the stretch to the Psoas muscle. It is great for those who have tight hip flexors and/or and deeper curve (lordosis) in the lower back.
	Quadricep Stretch - Against the Wall Sanskrit Name: None This is the best way, as far as I know, to stretch the quadricep while keeping the knee and hip joints perfectly aligned. It is intense and very effective.
	Table Top Pose Sanskrit Name: None Table Top Pose strengthens the gluts, hamstrings, core and shoulders, while stretching the hip flexors, spine, shoulders and chest.
	Tortoise Pose Adapted Sanskrit Name: Kurmasana Kurma means tortoise. This is an adapted version of the full pose and is a great stretch for the lower back and groin.

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