Poses

Hips

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  Bharadvajasana I (Bharadvaja's Twist)

  This gentle twist is a tonic for the spine and the abdominal organs.

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  Baddha Konasana (Bound Angle Pose)

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

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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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  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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  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 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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  Krounchasana (Heron Pose)

  Intensifies the stretch of Triang Mukha Eka Pada Pashcimottanasana.

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  Marichyasana III (Marichi's Pose)

  Marichi's Pose is sometimes called the Sage's Pose.

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  Padangusthasana (Big Toe Pose)

  This pose gently lengthens and strengthens even stubbornly tight hamstrings.

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  Marjaryasana (Cat Pose )

  This pose provides a gentle massage to the spine and belly organs.

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  Bitilasana (Cow Pose)

  Cow Pose is an easy, gentle way to warm up the spine.

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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 Trikonasana (Extended Triangle Pose)

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

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  Paripurna Navasana (Full Boat Pose)

  Abdominal and deep hip flexor strengthener, requires you to balance on the tripod of your sitting bones and tailbone.

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  Ardha Matsyendrasana (Half Lord of the Fishes Pose)

  This twist energizes the spine and stimulates the digestive fire.

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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.

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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."