Pose Explorer
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Reclining Pigeon is a floor-based hip stretch that lets you work into the outer hip and glute area with more support than upright pigeon shapes. It is often more manageable on the back because the neck and spine can stay quiet while you adjust the intensity with your hands and leg position.
Reclining Hero Pose is a deep kneeling backbend done from Hero Pose, with the thighs lengthening strongly and the front body opening as you lean back. The most useful version is often supported and only as deep as your knees, ankles and lower back can accept comfortably.
Reclining Hand-to-Big-Toe Pose is a floor-based hamstring stretch that lets you work on leg length and pelvic steadiness without balancing. It is often easier to organise than a standing fold because the floor supports the spine.
Reclining Bound Angle Pose is a supported supine hip opener with the soles of the feet together and the knees falling out to the sides. It can be a quiet finishing shape, but it works best when the legs are supported enough that the groins and lower back do not have to brace.
Raised Arms Pose is a simple standing reach that lengthens the sides of the body and brings attention to how the ribs, shoulders and pelvis organise as the arms go overhead.
Ragdoll Pose is a relaxed standing forward fold where the knees can stay softly bent and the upper body hangs. It is often used to ease into a fold without forcing the legs straight or pulling the chest down.
Rabbit Pose is a kneeling forward fold with a rounded spine. It can create a clear stretch across the upper back while inviting the head and neck to stay quiet rather than strained.
Pyramid Pose is a split-stance forward fold that asks for steady feet, clear hip alignment and a long spine. It can be quite strong in the hamstrings, so a smaller range and support under the hands often make the pose more useful.
Extended Puppy Pose blends the shape of hands-and-knees with the feeling of a gentle heart-opening stretch. It can create space across the chest, shoulders and upper back while keeping the hips stacked over the knees.
Prone Quad Stretch is a simple front-thigh stretch done lying on the belly. It can help you explore knee bend and length through the quadriceps without needing to balance, though the comfortable range will vary from body to body.