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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

    Improve Strength and Flexibility

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    Stability in Yoga Poses

    Make your yoga poses less wobbly with less effort. Grounding and centering are two techniques for creating stability in yoga poses.

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    Arm Supported Yoga Poses

    Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.

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    Joint Pain Yoga

    Rather than fighting through joint pain here is an overview of the approach that I've used to help alleviate hip pain, knee pain or shoulder joint pain while doing yoga poses.

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    Feeling Your Center of Gravity

    Make balancing easier. Use pressure sensitivity to feel your center of gravity.

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    How to do Squats

    A yoga approach to how to do squats including how to stay balanced, and avoiding knee or hip pain even while going all the way down.

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    Camel Yoga Pose

    Camel Yoga Pose or ustrasana is a kneeling pose that can be used to stretch the hip flexors. One key action that may help in getting your pelvis forwards more is pushing your hands forwards, either against your feet or against the floor.

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    Transverse Abdominis and Sacroiliac Joint Stability

    The transverse abdominis can have an affect on sacroiliac joint stability as well as stability of the lumbar spine and the T12/L1 junction.

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    Fluid Tensegrity Joint Anatomy

    Fluid tensegrity joint anatomy looks at the tendency of the body to maintain space within the joints. The question is, how is this space maintained?

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    Why Improve Body Awareness

    Why improve body awareness? So that you can use your body more effectively and fix problems yourself when they arise.

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    How is tensegrity maintained at the joints even as the body adopts non-tensegrity postures or movements?

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    Being Present

    Why being present is the oppositve of thinking and how to utilize both modes effecively.

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    Pigeon Yoga Pose

    Pigeon yoga pose variations include lifting the front hip and resting it on the floor. Learn how to activate the front hip in either variation for better hip control and more effective stretching.

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    Creating Tensegrity In Yoga Poses

    Creating tensegrity in yoga poses. What is tensegrity, why should we aim to achieve it when doing yoga or any other activity where mindfullness is required?

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    Obturator Externus Anatomy for Yoga Teachers

    Obturator externus anatomy for yoga teachers. If you have hip pain in forward bends and your hip feels weak, obturator externus may be the culprit.

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    Yoga Stretches for Tight Hamstrings

    Yoga stretches for tight hamstrings. Learn to feel when your legs are active and when they are relaxed so that you can gradually stretch tight hamstrings.

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    Adding Bigness to Your Yoga Poses

    An experienced yogi's yoga pose has a sense of bigness. How do you as a beginner add bigness to your yoga poses?

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    Basic Yoga Sequence Part 1

    Basic yoga sequence for flexibility. Includes hip, hamstring, quad stretches and neck stretches and recovery exercises.

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    Back Strengthening Yoga Poses

    Back strengthening yoga poses can be used to strengthen the back of the body including hamstrings, glutes and both the lower and upper back.

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    Handstand Intro 6

    A look at getting your feet off of the wall and balancing in handstand plus tips for greater arm stability.

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    Yoga Pose Sequences for Flexibility and Strength

    Yoga pose sequences for flexibility and strength. These sequences can be used for improving hip and shoulder flexibility and strength.

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    Dealing with Pain and Poor Posture

    Basic Awareness


    Actions and Exercises

    Basic Principles for Yoga Poses