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It’s great for stretching the backs of the legs and strengthening the wrists, shoulders and glutes. Fish Pose is highly effective for strengthening the lower and middle back, toning the core (abs), loosening the hips, soothing the neck, and rejuvenating the shoulders. We create a lift in the upper back, pressing our chest up. Then lean back onto your forearms and elbows, pressing into your arms to stay lifted in your chest. Keep the forearms on the floor, lift your chest and come onto your elbows. Dancer pose is an advanced balancing pose that stretches the quads, hip flexors, abs, chest and shoulders and improves hip stability. Boat pose is a tricky core stabiliser that strengthens the abs, obliques, lower back, hip flexors, adductors, upper back and neck. Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain. Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back and opens up the hips. Easy Seat (sitting cross-legged) opens up the hips, stretches the ankles, knees, hamstrings and groin and helps to improve posture. Half-Reclining Hero pose is a quad stretch that stretches the feet, ankles, knees and hip flexors and can help to alleviate lower back pain.

Child’s pose is the ultimate restorative, pain-relieving yoga pose. Click on an image below for the full breakdown of every pose covered in the Yoga 15 library of videos. Half Monkey pose or Half Splits is an intermediate forward bend that stretches the ankles, calves, hamstrings and lower back. Reach arms overhead and interlace fingers; then slowly fold forward over legs as far as you can go without rounding spine and keeping neck relaxed (don’t push yourself too hard). We all spend so much time bending forward-over desks, devices, counter tops and steering wheels-that unless we actively practice spinal extension, the thoracic spine will tend to freeze in a flexed position over time. Yoga for kids is an extracurricular activity that your child will love and practice regularly. Deep diaphragmatic breathing is simple and effective and can be practised before yoga poses. 6. You can stay in this relaxed position for an even longer time, or if you’d like to try a more active variation, ground your hips and legs and actively extend your arms out overhead toward the wall behind you.

In yoga, Reclining Hand-To-Big-Toe pose is the safest calf and hamstring stretch as it takes your lower back out of the equation. Fish pose opens up the chest, improves t-spine mobility, Fish pose in yoga strengthens the abs and relieves pain in between the shoulder blades. Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades. Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and improves spinal mobility. Half Lord of the Fishes stretches your outer hips and thighs, opens up your shoulders and chest, and strengthens your upper back, lengthening your spine and stretching the front of your thighs. Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility. Ardha Matsyendrasana, or the half fish pose, is a deep, restorative twist that strengthens and rejuvenates. Balancing Half Moon is an advanced posture that challenges your balance, strengthens and opens up the hips and develops focus. Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back.

Bird Dog strengthens the core-the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain. 8. Take care to keep your eyes, jaw and throat relaxed as you stretch your arms, and stay grounded through your hips and legs. It’s an advanced posture, so take extra care. You can take it any time, in your practice, you need to take a break. Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and can help to improve posture. Bow pose is an intense backbend that improves spinal mobility and opens up the chest. A strap can be useful in this pose. Happy Baby pose is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain. Final Resting pose usually comes at the end of the session. A good yoga session can be measured by how much stillness has been brought to your mind by the time you step off your mat. Folded Butterfly pose stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind. You'll find a video tutorial for each pose as well as detailed instructions, benefits, modifications, variations and contraindications.