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  • Alphabetical Yoga Poses Index

    Yoga Pose Index

    The yoga pose alphabetical index is directly below.


    half split adductor stretch with elbows on the floor

    Adductor Stretches

    Stretches for your your inner thighs


    bridge yoga pose, back bending yoga poses, leg strenghtening yoga poses, energizing poses, yoga postures, spinal back bends, neil keleher

    Bridge Yoga Pose

    Backbending at the Hips, Lumbar and/or Thoracic Spine


    compass yoga pose, compass yoga pose alternatives and preparations, compass pose, binding yoga poses, shoulder stretches, leg stretches

    Compass Yoga Pose

    Try relaxing your shoulder until you straighten your leg.


    yoga poses, yoga postures, belly down yoga poses, downward facing dog (adho muka svanasana) with head in line with the arms

    Downward Dog Pose

    Use your shoulders to push your ribcage backwards and upwards.


    eagle arm position

    Eagle Yoga Pose

    The hard part is getting binding arms and legs. So you may find it helps to practice them separately.


    pincha mayurasana, forearm stand, inverted yoga pose, yoga balance pose

    Forearm Balance (Pincha Mayurasana)

    Try picking a balance point just in-front of your elbows (towards the hands).


    Glute Stretches

    This hip stretch targets the glutes. Note the position of the shoulder relative to the foot.


    Half Moon Balance

    Focus on feeling your foot to help stay balanced.


    janu sirsasana A with hand clasping wrist

    Janu Sirsasana

    Try stabilizing both knees while pulling your chest towards your thigh.


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

    Kneeling Postures

    One way to work towards kneeling on both knees is to practice one leg at a time.


    Locust pose (salabhasana) with head, chest and legs lifted.

    Locust Yoga Poses

    One option for locust pose is to lift the legs first (activate the knees), then lift the torso.


    Mayurasana yoga pose. In this yoga pose, hands are on the floor with fingers pointing backwards. Elbows are bent and are close enough together that the stomach can be placed on top of them. Stomach muscles (abdominals) are engaged. With stomach resting on elbows, move torso and elbows forwards relative to the hands till you the point where both legs and chin can be lifted off of the floor. Neil Keleher. Sensational Yoga Poses.


    To get your feet off of the floor shift your weight forwards.


    Nauli Kriya

    The first step after exhaling all of your air is to pull your ribcage up, away from your pelvis.


    pigeon yoga pose, pigeon yoga pose variations, pigeon hip stretch, pigeon hip stretch variations, pigeon pose with torso upright, balancing on knees with hands off of floor.

    Pigeon Pose Basics

    To lift the hip focus on pressing down with the front knee.


    half hero yoga pose reclinging quad stretch

    Quad Strethes

    For reclining quad stretches you may find it helps to press the bottom foot into the floor.


    purvottanasana, reverse plank yoga pose, ashtanga yoga poses.

    Reverse Plank (Purvottanasana)

    Try activating the front and back of the thighs before lifting the hips.


    side plank on knee with shoulder active and with pelvis lifted

    Side Plank

    Practice shoulder activation by doing this pose with knees bent first.


    yoga tree pose preparation exercise, standing on one leg with the other leg lifted to the side. Knee and hip on lifted leg side are both lifted high. Neil Keleher. Sensational Yoga Poses.

    Tree Pose

    Use this as a preparation (or substitute) for tree pose.


    Upward Facing Dog

    Legs strong, press feet down, pull hips forwards.


    wheel pose, chakrasana or urdhva dhanurasana with weight towards hands

    Wheel Pose

    Learn to use your legs to push your hips up.

    Return to Home Page from Alphabetical Yoga Poses Index

    Gumroad, Yoga for your shoulders, available in epub, pdf and mobi. Neil Keleher, Sensational Yoga Poses.

    Gumroad, Yoga for your shoulders, available in epub, pdf and mobi. Neil Keleher, Sensational Yoga Poses.

    What's New?

    An Exercises for Knee Stability, The Seated Get Up

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    Continue reading "An Exercises for Knee Stability, The Seated Get Up"

    Deep Squats

    Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.

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    Learning The Body Weight Squat

    How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.

    Continue reading "Learning The Body Weight Squat"

    Basic Yoga Poses

    Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.

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    Scapular Awareness

    Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..

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    Hip Flexor Strengthening Exercises

    Some hip flexor strengthening exercises.

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    Arm Strengthening Exercises

    These yoga poses can be used as arm strengthening exercises.

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    Leg Strengthening Exercises

    Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.

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    Hip Strengthening Exercises

    One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.

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    Knee Anatomy for Yoga Teachers

    Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.

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    Kneeling Quadriceps Stretch

    Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.

    Continue reading "Kneeling Quadriceps Stretch"

    Quadriceps Stretching Yoga Poses

    When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.

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    Lying Quadriceps Stretch

    Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.

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    Benefits of The Dance of Shiva

    What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.

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    Yoga Routine Video for Strengthening Arms and Legs Via Friction and Pressure

    This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.

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    Transverse Abdominis Exercises

    The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.

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    Knee Strengthening Exercises

    To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.

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    Quads and Superficial Hip Flexors

    Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.

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    Calf Stretches

    For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.

    Continue reading "Calf Stretches"

    Yoga for Flexibility

    Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.

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    Conscious Muscle Control


    Yoga Pose Basics