Poses

Ankles

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  Ustrasana (Camel Pose)

  For this pose you can pad your knees and shins with a thickly folded blanket.

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  Balasana (Child's Pose)

  Balasana is a restful pose that can be sequenced between more challenging asanas.

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  Garudasana (Eagle Pose)

  You need strength, flexibility, and endurance, and unwavering concentration.

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  Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)

  Maintaining solid grounding through the standing foot helps keep you steady.

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  Utthita Trikonasana (Extended Triangle Pose)

  Triangle Pose is the quintessential standing pose in many styles of yoga.

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  Ardha Bhekasana (Half Frog Pose)

  This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.

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  Virasana (Hero Pose)

  Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.

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  High Lunge, Variation

  This variation of High Lunge is also a great preparation for the full version of Virabhadrasana I Pose (Warrior I Pose).

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  Natarajasana (Lord of the Dance Pose)

  Nataraja is another name for Shiva. His dance symbolizes cosmic energy.

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  Utkatasana (Chair Pose)

  Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

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  Gomukhasana (Cow Face Pose)

  Can't see the cow face? Notice that the crossed legs look like the lips. The bent-elbow arms, one up and one down, are the ears.

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  Sukhasana (Easy Pose)

  Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.

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  Utthita Parsvakonasana (Extended Side Angle Pose)

  Stretch along the top side of the body, from the back heel through the raised arm.

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  Malasana (Garland Pose)

  This pose stretches the ankles, groin, and back torso. If your heels don't reach the floor, rest them on a folded blanket.

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  Ardha Chandrasana (Half Moon Pose)

  Highly effective strengthener for the legs and ankles.

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  Krounchasana (Heron Pose)

  Intensifies the stretch of Triang Mukha Eka Pada Pashcimottanasana.

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  Simhasana (Lion Pose)

  In this seated pose, you can kneel on a folded blanket to pad the knees, shins, ankles, and the tops of the feet.

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  Padmasana (Lotus Pose)

  The ultimate yoga pose, Padmasana requires open hips and consistent practice.