Yoga Poses by Anatomy

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Most yoga poses fall into the harder-than-it-looks category. Lolasana? Well, give it a try. You may be pleasantly surprised.

Shoulder injuries are common among yogis, but they don't have to be. Here's how to care for your shoulders, not tear them down.

Strong and flexible toes are key to improving your balance. But the toes can be stiff and clumsy, especially for beginner yogis. Here’s how yoga can help.

Bow Pose works against hunched shoulders by opening them from the front and strengthening them from the back.

Tune in to the infinite and tune up your body with this energizing Kundalini sequence for optimum health.

Heal your carpal tunnel syndrome for good with this innovative yogic approach.

Give your feet just a little attention, and your whole body will feel better.

Which type of scoliosis are you living with? These yoga poses will relieve and possibly reverse the symptoms.

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Feeling weak in the knees? These yoga poses and modifications can help.

Yoga can be a source of knee pain or the ideal therapy. Here's a primer on keeping the joint healthy on and off the mat.

Yoga poses might help take the pressure off the abdominal wall.

Learn to relax and overcome neck tension with this specialized sequence.

This sequence creates balance in your pelvis and can unlock even the most stubborn hips.

Going upside down makes you stronger and more flexible. Plus it changes your perspective. Use this sequence to build a Forearm Balance and watch your body and mind transform.

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.

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Ujjayi is the beginner-friendly springboard for all other formal pranayama.

Sometimes considered a preparation for pranayama, other times a formal practice in itself.

The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

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.

Learn the two versions of Single Nostril Pranayama: Surya Bhedana (Sun-Piercing Breath) and Chandra Bhedana (Moon-Piercing Breath).

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

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.

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

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.

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

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

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

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.

Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.

Learn how to guide your students to bear weight on their hands with mindfulness and hand positioning tips so they avoid injury and gain upper-body strength.

Learn this traditional hand seal or gesture used for controlled pranayama.

Check out Timothy McCall MD's author page.

Check out Julie Gudmestad's author page.

Check out Timothy McCall MD's author page.

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Just as you can practice heart opening in your thoughts and emotions, you can also experience opening the heart space in your physical body.

A footloose approach isn't always for the best. Teach your students to firm up their feet for strong balance poses.

Deep, seated twists have the power to transform your spine. Learn how to twist right into Ardha Matsyendrasana.

Yoga helps circulate the synovial fluid inside your joints, but too much fluid is a sign of inflammation. Here’s how your yoga practice can both prevent and heal inflamed joints.

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Check out Julie Gudmestad's author page.

Check out Julie Gudmestad's author page.

Check out Julie Gudmestad's author page.

Check out Julie Gudmestad's author page.

Check out Julie Gudmestad's author page.

Few yoga poses actually target arm flexibility. Enter these powerful, passive poses, designed to do just that.

Virasana can be deceptively difficult for beginners. Learn how to modify it for your body.

"Recently someone stole my yoga mat, and I got so frustrated and angry that I couldn't practice. How can I overcome it?"

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Not an anatomy geek? Learn why it's worth your time as a yoga teacher to study anatomy, especially the actions of flexion and extension.

Good posture is possible even without your mom nagging you. One key is stretching and strengthening the muscles around your shoulder blades.

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Flexible, strong hamstrings are key to any yoga practice. But they're often stubbornly tight. These five hamstring stretches gently lengthen and strengthen them.

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Gurmukh Kaur Khalsa offers advice on how a woman can increase chances for conception with her practice.

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Find proper alignment in Pigeon Pose, then practice it often, and those stiff, tight hips will start to feel open again.

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Relax yet remain alert, balancing the restorative and the active in Supta Padangusthasana.

Stretching and strengthening the inner hip rotation muscles.

You may know Pincha Mayurasana or Feathered Peacock Pose by one of its common aliases: Forearm or Elbow Balance.

Before you go for big backbends, master the basics.

Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana.

Blow off some steam, wake up your face, and lighten up your practice in silly Simhasana.

"Even an old person can become young when [Uddiyana Bandha] is done regularly" (Hatha-Yoga-Pradipika 3.58).

There are many myths about joint cracking. Here's what you need to know.

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Embrace the stability and expansion of Triangle Pose to ground your body and steady your mind.

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Check out Paul Grilley's author page.