Yoga Poses by Focus — Hips, Hamstrings, Back, Shoulders

Posture and upright sitting171 poses · Poses that work the muscles holding you upright — the upper back, the spinal ere…Desk work — neck, shoulders and hips140 poses · A long day in a chair shortens the hip flexors and rounds the upper back. These …Hips181 poses · Poses that take the hip joint through flexion, external rotation, abduction or e…Hamstrings54 poses · Every pose on this site whose primary work is at the back of the thigh.…The back and spine175 poses · Poses that move the spine through its four directions — extension, flexion, rota…Neck and shoulders166 poses · Poses that move the shoulder girdle — overhead, behind the back, or across the b…Core and trunk141 poses · Poses whose main work is in the abdominal wall, the obliques or the deep trunk m…Balance and steadiness40 poses · Poses held on one foot, two hands or the forearms, where staying up is the work.…Wrists and forearms35 poses · Poses that put weight through the hands. Useful to know as a group — both for bu…Winding down25 poses · Long, supported, low-effort holds. Nothing here needs strength, range or a warm-…

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written ਅਤੇ what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

ਸਰੋਤ·Published asana references·asana names, alignment and cautions as taught·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

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Poses by what they work

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Poses by what they work

Follow the build

ਭਾਰਤ ਲਈ ਮੁਫ਼ਤ ਸਿਹਤ & ਫ਼ਿਟਨੈਸ ਟੂਲ