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This pose gently lengthens and strengthens even stubbornly tight hamstrings.
The torso and legs represent the body of the bow, and the arms the string.
A compact arm balance, Crane Pose tones and strengthens the abdominal organs and arms.
Maintaining solid grounding through the standing foot helps keep you steady.
Triangle Pose is the quintessential standing pose in many styles of yoga.
This arm balance requires more core strength than arm strength.
Highly effective strengthener for the legs and ankles.
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
This variation of High Lunge is also a great preparation for the full version of Virabhadrasana I Pose (Warrior I Pose).
Bound Angle Pose is an excellent groin and hip-opener.
For this pose you can pad your knees and shins with a thickly folded blanket.
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.
Stretch along the top side of the body, from the back heel through the raised arm.
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
This pose stretches the ankles, groin, and back torso. If your heels don't reach the floor, rest them on a folded blanket.
This pose gently brings a greater awareness to the hip joints.
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.
Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.
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