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ALL POSES

I've selected the yoga poses that I think you'll find most useful—Forward Bends, Backbends, Sidebends, Twists, Hip Openers, Balance Poses, Core Strengtheners, Restorative Poses, and Advanced. If you click on the image, you'll find a video tutorial, difficulty level, benefits, instructions, contraindications, modifications and variations. Let me know if anything is unclear or if there are other poses you would like me to break down.

Boat Pose
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Boat

Boat pose is a core strengthener that targets the abs, obliques, lower back, hip flexors, adductors, quads, upper back and neck.

Bridge Pose
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Bridge

Bridge pose is a key mountain bike counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Camel Pose
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Camel

Camel pose is an advanced backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest, and strengthens the glutes.

Cat Cow
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Cat-Cow

Cat-Cow is key for mountain bikers to mobilise the lumbar, thoracic and cervical spine, relieve tension in the back and neck, and improve posture.

Chair Pose
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Chair

Chair pose and its variations strengthen the feet, ankles, knees, quads, glutes, lower and upper back, and can help to alleviate knee pain.

Child's Pose
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Child

Child's pose is the ultimate restorative pose. It relaxes the front of the body and passively stretches the lower and upper back.

Cobra Pose
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Cobra

Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.

Corpse Pose
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Corpse

Corpse or Final Resting pose usually comes at the end of a session. It is designed to allow your body to rest so that the benefits can integrate.

Crow Pose
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Crow

Crow pose is an advanced arm balance that strengthens pretty much the entire body. It also challenges your balance and body control.

Dancer Pose
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Dancer

Dancer pose is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders, and strengthens the hips.

Dead Pigeon Pose
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Dead Pigeon

Dead Pigeon is a key pose for mountain bikers, to stretch the glutes, TFL, piriformis and external hip rotators, and alleviate lower back pain.

Downward Dog
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Downward Dog

Downward Dog is the quintessential yoga pose. It stretches the ankles, calves, hamstrings and spine, and strengthens the upper and lower body.

Eagle Pose
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Eagle

Eagle is an advanced balancing pose that strengthens the hips and quads, and stretches the glutes, IT band, TFL, upper back and shoulders.

Sitting Cross-Legged
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Easy Seat

Sitting cross-legged opens up the hips, stretches the ankles, knees, hamstrings and groin, and improves posture.

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Extended Side Angle

Extended Side Angle strengthens the knees, quads and hips, opens up the hips, stretches the side body and increases lung capacity.

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Fish

Fish pose is an advanced backbend that opens up the chest, increases spinal mobility, strengthens the abs, and alleviates pain in the thoracic.

Flying Locust
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Flying Locust

Flying Locust is an advanced pose that increases spinal mobility and stretches the abs, hip flexors and quads. It's awkward so take it easy.

Folded Butterfly
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Folded Butterfly

Folded Butterfly stretches the lower back, opens up the hips, releases tension in the neck and shoulders, and calms the mind.

Half Frog Pose
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Half Frog

Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.

Half Monkey
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Half Monkey

Half Monkey or Half Splits is an intermediate forward bend that stretches the ankles, calves, hamstrings and lower back.

Half Moon Pose
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Half Moon

Balancing Half Moon is an advanced posture that challenges your balance, strengthens the hips, stretches the groin and improves concentration.

Half-Reclining Hero Pose
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Half-Reclining Hero

Half-Reclining Hero is an advanced quad stretch that stretches the feet, ankles, knees and hip flexors, and can help ease lower back pain.

Low Lunge Quad Stretch
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Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, increases spinal mobility, and can help to alleviate lower back pain.

Happy Baby
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Happy Baby

Happy Baby stretches the glutes, groin and hamstrings, relaxes the body, calms the mind, and can help to alleviate lower back pain.

Head-To-Knee Pose
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Head-To-Knee

Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back, and opens up the hips. You can use a strap.

Hero Pose
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Hero

Hero pose stretches the feet, ankles, knees and quads. It's harder than it looks, so take a modification if you need to.

High Lunge
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High Lunge

High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips, and can help to alleviate knee and lower back pain.

Knees To Chest
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Knees-To-Chest

Knees-To-Chest is essentially Child's pose on your back. It's great for releasing tension at the lower back and neutralising the spine.

Lizard Pose
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Lizard

Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin, and can help to alleviate lower back pain.

Locust Pose
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Locust

Locust is key for mountain bikers to activate and strengthen the posterior chain—to alleviate low back pain and pain in between the shoulder blades.

Low Lunge
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Low Lunge

Low Lunge is crucial for mountain bikers, to stretch the hip flexors and act as a counterpose to the riding position. Practice this pose a lot.

Mountain Pose
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Mountain

Mountain pose strengthens the feet, ankles, legs, hips, glutes and core, improves posture, focuses the mind, and increases body awareness.

One-Handed Tiger
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One-Handed Tiger

One-Handed Tiger challenges your balance, stretches the quads, hip flexors and shoulders, and increases spinal mobility.

Pigeon Pose
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Pigeon

Pigeon pose is a key hip opener for mountain bikers that stretches the hip flexors, TFL and glutes, and can help to alleviate lower back pain.

Plank Pose
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Plank

Plank pose strengthens the abs, obliques and lower back and is a key pose for alleviating lower back pain and stabilising your posture on the bike.

Puppy Pose
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Puppy

Puppy pose is a key restorative counterpose for mountain bikers that targets the thoracic and releases tension at the lower back.

Rabbit Pose
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Rabbit

Rabbit is an advanced pose that puts your spine into deep flexion. Please be careful with this pose—especially if you suffer from lower back pain.

Ragdoll
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Ragdoll

Ragdoll is a key pose for mountain bikers to release tension at the lower back and stretch the calves and hamstrings. Bend your knees as much as you...

Reclining Butterfly
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Reclining Butterfly

Reclining Butterfly is a restorative hip opener that focuses on stretching the groin and releasing tension at the lower back.

Reclining Hand-To-Toe
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Reclining Hand-To-Toe

Reclining Hand-To-Toe pose is the safest calf and hamstring stretch in yoga because it takes the lower back out of the equation.

Video

Reclining Sidebend

Reclining Sidebend is a restorative pose that stretches the entire length of the side body—especially the obliques and shoulders.

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for mountain bikers that can help to alleviate lower back, neck and pain in between the shoulder blades.

Reverse Warrior
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Reverse Warrior

Reverse Warrior is a tricky pose that strengthens the quads and hips and stretches the side of the body as well as the calves and hamstrings.

Revolved Downward Dog
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Revolved Downward Dog

Revolved Downward Dog is a twisting forward bend that stretches the calves and hamstrings, increases spinal mobility, and strengthens the shoulders.

Revolved Half Moon
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Revolved Half Moon

Revolved Half Moon is an advanced pose that stretches the calves and hamstrings, increases spinal mobility, and challenges your balance.

Revolved Head To Knee
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Revolved Head-To-Knee

Revolved Head-To-Knee is a tricky pose that can be great to stretch the sides of the body and the calves and hamstrings, if you have the flexibility.

Revolved Side Angle
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Revolved Side Angle

Revolved Side Angle is an advanced twisting hip opener that increases spinal mobility and stretches the calves and hamstrings.

Revolved Triangle Pose
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Revolved Triangle

Revolved Triangle is an advanced twisting pose that increases spinal mobility and stretches the calves, hamstrings, thoracic and chest.

Runners Lunge
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Runners Lunge

Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.

Screaming Toe Pose
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Screaming Toe

Screaming Toe pose is the best stretch for the toes, feet and ankles. It's pretty excruciating so take it a few breaths at a time.

Seated Sidebend
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Seated Sidebend

Seated Sidebend is a beginner pose that opens up the hips, increases spinal mobility, and stretches the obliques, lats and shoulders.

Seated Spinal Twist
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Seated Spinal Twist

Seated Spinal Twist stretches the outer hips, abs, obliques, back, chest, shoulders and neck and increases spinal mobility.

Side Lunge
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Side Lunge

Side Lunge is a great pose for mountain bikers to stretch the groin, calves and hamstrings, loosen up the hips and increase ankle mobility.

Side Plank
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Side Plank

Side Plank strengthens the wrists, shoulders, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.

Silver Surfer
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Silver Surfer

Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs, and open up the shoulders.

Snake Pose
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Snake

Snake pose is a great counterpose for mountain bikers to strengthen the mid back, lower back and glutes and open up the shoulders.

Sphinx Pose
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Sphinx

Sphinx pose is a beginner level backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.

Standing Sidebend
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Standing Sidebend

Standing Sidebend is a warm up pose that can increase spinal mobility, stretch the shoulders and alleviate pain in between the shoulder blades.

Thread the Needle
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Thread The Needle

Thread The Needle pose is a warn up twist that increases spinal mobility and can really help to alleviate pain in between the shoulder blades.

Tree Pose
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Tree

Tree pose is an intermediate hip-opening balance pose that improves proprioception, coordination, posture, focus, and concentration.

Triangle Pose
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Triangle

Triangle pose is a sidebend that stretches the side of the body as well as the ankles, calves and hamstrings. It's harder than it looks.

Upward-Facing Dog
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Upward-Facing Dog

Upward Facing Dog is an advanced backbend—similar to Cobra pose that is practiced mostly as part of Sun Salutation A and B.

Upward-Facing Plank
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Upward-Facing Plank

Upward Facing Plank is a great counterpose for mountain bikers to open up the chest and strengthen the muscles that support the shoulder blades.

Warrior 1
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Warrior 1

Warrior 1 is a great hip opener and gentle backbend that simultaneously stretches the ankles, calves, hamstrings and groin.

Warrior 2
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Warrior 2

Warrior 2 is a classic yoga pose that opens up and strengthens the hips, and stretches the ankles, calves, hamstrings and groin.

Warrior 3
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Warrior 3

Warrior 3 is a fun balancing pose that challenges proprioception, coordination, focus and concentration, and strengthens the hips.

Wheel Pose
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Wheel

Wheel pose is an advanced backbend that stretches the front of the body and strengthens the back of the body. Please be careful in this pose.

Wild Thing
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Wild Thing

Wild Thing is an advanced backbend that improves spinal mobility, challenges your balance and strengthens the chest and shoulders.

Wind-Relieving Pose
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Wind-Relieving

Wind-Relieving pose is a crucial pose for mountain bikers to relieve tension at the lower back and stretch the hip flexors—especially post-ride.

Yoga Squat
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Yoga Squat

Yoga Squat is an important hip opener that stretches the groin and glutes and builds strength and mobility in the feet and ankles.