Poses

Hips

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

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

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  Parivrtta Trikonasana (Revolved Triangle Pose)

  Usually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.

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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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  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.

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  Virabhadrasana III (Warrior III Pose)

  Customarily entered from Virabhadrasana I. Here we'll move into the pose from a high lunge position.

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  Prasarita Padottanasana (Wide-Legged Forward Bend)

  The pose as described here is technically known as Prasarita Padottanasana I.

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  Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)

  Deep backbend that puffs the chest, making a yogi resemble a pigeon.

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  Supta Padangusthasana (Reclining Big Toe Pose)

  Provides relief from backache and stretches the hips, hamstrings, and calves.

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  Anantasana (Side-Reclining Leg Lift)

  This side-reclining pose stretches the backs of the legs, the sides of the torso, and tones the belly.

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  Uttanasana (Standing Forward Bend)

  Uttanasana will wake up your hamstrings and soothe your mind.

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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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  Upavistha Konasana (Wide-Angle Seated Forward Bend)

  A good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.

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  Camatkarasana (Wild Thing)

  One poetic translation of this pose means "the ecstatic unfolding of the enraptured heart."