Poses

Groins

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  Padangusthasana (Big Toe Pose)

  This pose gently lengthens and strengthens even stubbornly tight hamstrings.

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  Dhanurasana (Bow Pose)

  The torso and legs represent the body of the bow, and the arms the string.

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  Bakasana (Crane Pose)

  A compact arm balance, Crane Pose tones and strengthens the abdominal organs and arms.

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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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  Agnistambhasana (Fire Log Pose)

  Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

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  Ardha Chandrasana (Half Moon Pose)

  Highly effective strengthener for the legs and ankles.

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  Janu Sirsasana (Head-to-Knee Forward Bend)

  A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.

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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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  Baddha Konasana (Bound Angle Pose)

  Bound Angle Pose is an excellent groin and hip-opener.

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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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  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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  Tittibhasana (Firefly Pose)

  This arm balance requires more core strength than arm strength.

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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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  Ananda Balasana (Happy Baby Pose)

  This pose gently brings a greater awareness to the hip joints.

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  High Lunge

  There's no agreed-upon Sanskrit name for this pose, though some schools of yoga call it the Ashva Sanchalanasana, or Horse Rider's Pose.

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  Kapotasana (King Pigeon Pose)

  Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.