• T
  • H
  • M
  • Prone Yoga Poses Index
    Kneeling, Semi-Kneeling, Prone and Belly Down Yoga Poses

    Indexes: Standg Seatd Prone Balnce

    This prone yoga poses index focuses on poses easy to get into either from a kneeling position or a "belly down" prone position:

    • Poses with the belly down (on or off the floor)
    • Belly Down poses.
    • Kneeling and semi-kneeling yoga poses.

    Prone Yoga Poses Index

    dragonfly shoulder stretch, stretch for the back of the shoulder dragonfly shoulder stretch, stretch for the back of the shoulder, hands clasped behind back dragonfly shoulder stretch, stretching the back of both shoulders
    yoga poses, chest stretches, yoga stretches, yoga postures, Bennittasana, stretching the pectoralis major lappasana shoulder stretch, stretching front of shouler, gravity assisted stretch, yoga poses back bending yoga poses, bow pose. For Bow yoga pose, grab the feet behind your back while prone. Bend the spine backwards then lift the feet. Push up with your inner thighs.
    One way to learn frog pose quad stretch is to focus on one leg at a time. Laying on the belly prop your chest up with one elbow. Grab the same side foot with the free hand. Try to press the heel to the floor and turn the hand so that the fingers point forwards. Use your spinal erectors to help bend your ribcage backwards. Neil Keleher. Sensational Yoga Poses. Laying on your belly, bend your knees. Try to place your hands on your feet with fingers pointing forwards. You'll have to bend your spine backwards first then press the feet upwards against your hand one foot at a time. Once you have your hands on your feet you can gradually reduce the upwards pressure on your feet and instead focus on pressing the arms down. Neil Keleher. Sensational Yoga Poses. yoga for flexibility, prone bit toe pose inner thigh stretch. In this pose I'm laying down with belly to the floor (back uppermost) with one leg out to the side. The knee of the sideways reaching leg points forwards and I've grabbed onto the foot with the same side hand. Other knee points straight down with top of the foot on the floor and toes pointing back. Model, Neil Keleher.
    In locust pose lay on the belly with the hands back. Lift your head and then bend your thoracic spine backwards to lift the ribcage. Lift your legs also while keeping the knees straight. In this backbending yoga pose you can feel your spinal erectors and back of the thighs activating. In cobra yoga pose, lay on the belly with knees straight and feet about hip width. Bend the spine backwards and press your hands into the floor to help lift your ribcage. To keep your pelvis on the floor you may have to keep your elbows bent. Point them back and look forwards keeping the neck long. Neil Keleher. Sensational Yoga Poses. In upward dog, start in a belly down position with feet hip width. To enter this backbending yoga pose, bend the thoracic and lumbar spine backwards and then use the arms, push up style, to lift the ribcage. Initially start with neck straight. Straighten the knees and push the feet into the floor. Pull the pelvis forwards and down. Use the arms to push the ribcage up and back. Spread the shoulder blades and externally rotate the arms so that biceps move outwards. Make the neck feel long and if comfortable tilt the head backwards. Neil Keleher. Sensational Yoga Poses.
    yoga for flexibility, upright pigeon hip flexor stretch. In this version of pigeon the torso is uprightwith both hands on the floor even with the front shin. The front leg hip is lifted so that pelvis is level from left to right. Back knee is also lifted and top of the back foot is flat on the floor. The hands are being used to help push the ribcage upright. The ribs are reaching away from the pelvis and the head in turn is reaching away from the ribcage so that the spine feels long. Pigeon yoga pose with torso down. Back knee is lifted with toes tucked under. Pelvis is level from left to right. Front foot is slightly rearwards in relation to the front knee. Elbows are straight with arms reaching forwards. Hands are being used to push the torso rearwards. Head is lifted and chest is open. Neil Keleher. Sensational Yoga Poses. In screaming pigeon hip stretch one leg is forwards with the shin on the floor. The other leg reaches back. The front leg hip is on the floor, with the shin parallel to the front of your mat (if you are using a mat). The back reaches straight back. Using the hand on the front leg side, push the shoulder of that arm towards the foot. Keep the neck long and the chest open. To add weight lift the back knee. (Toes can be tucked or pointing back.) Keep the front leg hip on the floor and sink the back leg hip. As you do so try to rotate the back leg so that the knee poings downwards.

    The above section includes prone or belly on the floor yoga poses.

    There are poses where the belly stays close to the floor. This includes for the most part shoulder stretching yoga poses and back bending yoga poses. Some of the poses included here could also be considered arm strengthening yoga poses.

    In this section I've also included some pigeon variations, which can mainly be used to stretch the outside of the hip.

    Belly Down Yoga Poses Index

    yoga poses, backbending yoga poses, cat pose with back bend backwards. For cat yoga pose, start of on all fours. In the back bending version, tilt the pelvis forwards and bend the lumbar and thoracic spine backwards. You could focus on making your neck feel long and straight or you can keep it feeling long while bending it backwards. Neil Keleher. Sensational Yoga Poses. backbending yoga poses, extended cat pose. In extended cat pose start on all fours with knees over the hips and shoulders over the wrists. Tilt the pelvis forwards and activate spinal erectors to bend lumbar and thoracic spine backwards. Lift one leg keeping the knee straight and pointing down. To activate adductor mangus let the outer thigh roll down and pull up on the inner knee. To activate hamstrings focus on squeezing back of the thigh. You can also use gluteus maximus. Neil Keleher. Sensational Yoga Poses. In puppy dog junior back bend, start of with knees and hands on the floor. To make it easier to touch your chest to the floor move your hips forwards, ahead of your knees. Then bend your spine backwards and keep it bent as you bend your elbows and lower your chest to the floor. Reach your chin forwards and move your upper body forwards more if you need to to get your sternum to the floor. Neil Keleher. Sensational Yoga Poses.
    For puppy dog backbending yoga pose, start of in cat pose. Then reach your hands forwards. Tilt your pelvis forwards and bend your spin backwards as you sink your chest to the floor. Reach your chin forwards. yoga for flexibility, half split yoga hip stretch. In this stretch my legs are in a side to side split but with one knee bent. The bent knee and both elbows are on the floor. Viewed from the side the straight leg foot, pelvis and bent knee are all in one line. My elbows are slightly ahead of my shoulders to add weight to the inner thigh stretch. I'm looking down. Abs are engaged to take the bend out of the lower back and to give the psoas a foundation from which to lengthen. Model, Neil Keleher yoga for flexibility, stretching the inner thighs with side-to-side splits. In this picture I'm wearning jeans. My knees are both straight with legs reaching out to the sides. Soles of the feet are turned out. My pelvis is about a foot away from the floor. Elbows are bent and my hands are supporting my upper body in a push-up like position. Picture by johann vosloo. Model, Neil Keleher, Sensational Yoga Poses.
    dog yoga pose, knees lifted ab exercise. Ab exercise on all fours with knees lifted and lumbar spine bent forwards with abs engaged. In elbow plank with elbows on the floor and torso and legs forming one straight line, exercise the abs by arching the back and then flattening the back. The abs are active in the flattening the back action. This picture shows the low back flat with abs engaged. Neil Keleher. Sensational Yoga Poses. To transition to chaturanga dandasana from having both elbows on the floor, put one arm in the chaturanga position. To exercise the abs start with low back arched and then use the abs to flatten the low back. Release and then repeat. This picture shows the low back arched. Neil Keleher. Sensational Yoga Poses.
    In this picture of the straight elbow blank, shoulders are over the wrists, shoulder blades are slightly protracted or spread (serratus anterior activate) but the low arch is arched with the pubic bone moving towards toes and the tail bone moving towards the head. This is the relaxation phase of the dynamic plank ab exercise. Neil Keleher. Sensational Yoga Poses. To increase ab awareness and control in chaturanga dandasana start with low back rounded. Then use the abs to flatten or straighten the low back. Release and repeat while keeping the torso lifted. This picture shows the low back slightly arched in the relaxed phase of this ab exercise. Neil Keleher. Sensational Yoga Poses. yoga poses, yoga postures, belly down yoga poses, downward facing dog (adho muka svanasana) with knees bent, spine long
    yoga poses, yoga postures, belly down yoga poses, downward facing dog (adho muka svanasana) with knees straight, heels lifted, spine long yoga poses, yoga postures, belly down yoga poses, downward facing dog (adho muka svanasana) with head in line with the arms downward dog with knees bent and top of the head nearly touching the floor. In this pose the focus is on moving the shoulder blades towards the head and also on using the deltoids to bend the shoulder backwards with the arms over the head. Neil Keleher. Sensaitonal Yoga Poses.

    The above section of this yoga pose index continues to center on "belly facing downwards" yoga poses. However these poses differ from those in the previous group in that belly is being lifted away from the floor by the position or action of the legs.

    The above group of yoga poses includes some backbending (or chest opening) yoga poses, some stretches for the inner thighs, some ab exercising yoga poses and some yoga poses that require the strength of the arms to support the body.

    Upright and Reclining Kneeling and Semi-Kneeling Yoga Pose Index

    gradual quad stretch while kneeling, ankle stretch, hero pose variation, hero pose for beginners kneeling with hands clasped behind the back. Shoulder blades are retracted, elbows straight and arms are slowly being pulled upwards. Neil Keleher. Sensational Yoga Poses. sitting quad stretch with toes tuck under, toe stretch. stretching bottom of toes, quad stretch for beginners, neil keleher, sensational yoga poses
    back bending yoga poses, camel pose, ustrasana. In camel pose, I like to start with my hands on the floor. Press the hands into the floor then use the legs to push the pelvis forwards and up. The option is to start with the pelvis lifted and then from there lower the hands to the floor behind you. Neil Keleher. Sensational Yoga Poses. half hero yoga pose upright quad stretch half hero yoga pose reclinging quad stretch
    half hero yoga pose reclinging quad stretch half hero yoga pose reclinging quad stretch quad stretching yoga poses, hero pose upright
    For reclining hero pose (supta virasana) kneel with feet separated with butt on the floor between your feet. Slowly lay back and rest your crown then your upper back on the floor. You could also rest on your elbows. (not shown) Once you are on the floor reach your hands past your head and then grab your elbows. Neil Keleher. Sensational Yoga Poses. bent back hero pose. Kneeling with feet apart and butt touching the floor between the feet, tilt the pelvis back so that the pubic bone moves upwards. Bend the lumbar spine and thoracic spine forwards so that the chest drops. Focus on activating the abs and contracting the front of the body or on opening and stretching the back of the upper body. Neil Keleher. Sensational Yoga Poses.

    In this section of this yoga pose index the focus is on kneeling and semi kneeling yoga poses. These are poses where one or both knees are on the floor.

    A further refinement of this group is that the torso is either upright or leaning backwards. This group of poses includes ankle and toe stretches. It also includes quad stretches (which you could think of as stretches for the fronts of the knees.

    It also includes one stretch for the back of the body, which can be handy as a counterpose since the bulk of these poses stretch the front of the body.

    Strengthen Arms and Legs,
    Improve Body Awareness

    Frictional Arm and Leg Strength, Neil Keleher, Sensational Yoga Poses.

    Frictional muscle control helps you to strengthen your arms and legs.

    If you aren't very strong, you'll learn how to get strong
    and improve body awareness at the same time.

    And you'll learn to use your body intelligently, even as you strengthen it.

    Learn Your Body with
    Frictional Arm and Leg Strength

    • PDF: $24.00
    • Videos: $26.00
    • Both: $28.00

    Find Out More or
    Purchase