Poses

Bladder

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  Padangusthasana (Big Toe Pose)

  This pose gently lengthens and strengthens even stubbornly tight hamstrings.

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  Tittibhasana (Firefly Pose)

  This arm balance requires more core strength than arm strength.

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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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  Pasasana (Noose Pose)

  In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."

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  Sphinx Pose

  Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

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  Salamba Sarvangasana (Supported Shoulderstand)

  This version of Shoulderstand is performed with blanket support under the shoulders.

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  Purvottanasana (Upward Plank Pose)

  Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

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  Setu Bandha Sarvangasana (Bridge Pose)

  Calms the brain and rejuvenates tired legs.

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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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  Padmasana (Lotus Pose)

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

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  Marichyasana I (Pose Dedicated to the Sage Marichi, I)

  Marichi is the Vedic Adam, and the "father" of humanity.

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  Salamba Sirsasana (Supported Headstand)

  Standing on your head in proper alignment calms the brain and strengthens the body.

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  Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )

  Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.