Because you shouldn't have to suffer through your practice.

Your lower back does enough. Here's how to move more efficiently in your practice—and in life.

After the worst of your pain is behind you, these moves will help you return to your practice with confidence.

Through yoga, I have learned that I can be balanced and graceful, even with a curved spine.

Just because it's a backbend doesn't mean all the work should be in your spine.

Step away from the computer.

A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.

How to avoid falling into autopilot while practicing this basic—but beneficial—stretch.

Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.

Having a tricky time with Bow Pose? Take what you know from Bridge and Camel and change your relationship to gravity. Here's how.

“Going deeper” into your pose has nothing to do with how it looks.

The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.

Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.

A compact arm balance, Crow Pose and Crane Pose tone the abs and the arms, strengthen in the core, and focus the mind.

Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.

It might look straightforward, but there's more to Dandasana than meets the eye.

A simple pose that's anything but easy.

Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.

Trade in your gym workouts for these postures, which shape stronger legs, arms, and core.

A standing posture centered around balance, Virabhadrasana III will strengthen your legs, ankles, and core.

Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.

One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.

Just as it’s essential for archers to know how to string their bows, it’s important for yogis to learn how to properly engage their bodies in Bow Pose.

Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.

Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.

Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.

Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

We've seen an explosion of memes about Child's Pose over the last year and a half. Coincidence? We think not.

As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.

How to safely do this movement for pain relief.

Want to fly? Fire up your core. Firefly pose is an arm balance pose that requires more core strength than arm strength.

Stretch away back tension and build core strength with these eight poses—all assisted with a yoga block.

You can still take your knees to chest or . But do this first.

Try This Yoga-Inspired Sequence Today for a Happier Back

Go from tired and wired to feeling energized and calm with a sequence that targets your back, shoulders, hamstrings, and hips.

Starting to slouch? These stretches will help.

Whether you have chronic low back pain, herniation, osteoporosis, or trouble with your SI joints, these supported variations will help you enjoy the benefits of Triangle Pose with ease.

Check out Carrie Owerko's author page.

Here's how to strengthen and gain mobility in your upper back

Move into backbends more safely, knowing you can consciously engage the muscles needed to protect the lumbar spine.

Practicing this twisting sequence is beneficial for anyone who sits for a good portion of the day, suffers from chronic back pain, or loves activities like running, cycling, and hiking.

Do you practice yoga regularly but somehow still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this fascia-freeing flow to find more mobility in the backside of your body.

Got low back pain? Adopt these three slow, subtle yoga strategies from Tias Little to get more relief out of each practice.

Steal these three three core-building balance moves from The YogaSlackers to cultivate slackline-ready strength.

A feeling of youth, even as you age, requires a flexible spine. In order to stay agile, practice forward bends, backbends, and twists regularly.

Release tension and pain by working with your tissue. Bo Forbes shows you how to target hotspots in the shoulders and lower back.

Although standing orients your spine into proper posture, standing for too long can cause back pain. Incorporating a yoga routine can help relieve pain.

Is SI joint dysfunction causing your back pain? Learn which poses may help, and which poses to avoid.

For best results in the forward bend Parsvottanasana, use the alignment principles of backbends.

Free yourself from ordinary back pain by doing these five simple poses each day.

Road tripping? Leave stiff muscles behind with these poses targeted at car-bound bodies.

Stave off back and neck pain with better posture.

Learn one simple alignment technique and three common poses to ensure pain-free backbends.

Free yourself from ordinary back pain by doing these 5 simple poses each day.

Learn to pay more attention to how you come in and out of Uttanasana and less to where you end up.

Check out Katherine Griffin's author page.

Learn the grounding and backbending actions of Fish Pose for focus, energy, and a mood boost.

Yogis do it better—yet again. Trade your slouch for a squat to strengthen your ankles and abs and extend your spine.

Liberate your upper body for better backbending by focusing on your latissimus dorsi muscles.

Take a spin in Bharadvaja's Twist to massage your abdominal organs and stretch your spine, shoulders, and hips.

There's a great divide among yoga teachers about the correct way to use the glutes in backbends. Get the backstory.

To enjoy all the benefits a forward bend has to offer, find just the right amount of rounding in your back.

Once you find balance in Half Moon Pose, radiate and extend in all directions to strengthen your legs, hips, and core.

Find length in front body before forward folding in Ardha Uttanasana.

Forget crunche, have you met Urdhva Prasarita Padasana? It's a key yoga ab toner and back strengthener.

Check out Julie Gudmestad's author page.

Twists can be heaven for a bad back—if you don't push too hard. Learn how to do these 9 stretches for the spine to ease pain in your back.

Check out Peggy van Hulsteyn's author page.

A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.

Pose Dedicated to the Sage Koundinya II tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.

Eka Pada Koundinyasana I or Pose Dedicated to the Sage Koundinya I has a lot going on—the twist, the legs going their separate ways, oh, and the arm balance. Master it.

Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.

In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.

Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.

Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.