Poses

Lower Back

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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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  Setu Bandha Sarvangasana (Bridge Pose)

  Calms the brain and rejuvenates tired legs.

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  Utkatasana (Chair Pose)

  Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

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  Dolphin Plank Pose

  A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.

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  Adho Mukha Svanasana (Downward-Facing Dog)

  One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.

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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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  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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  Ardha Matsyendrasana (Half Lord of the Fishes Pose)

  This twist energizes the spine and stimulates the digestive fire.

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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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  Dolphin Pose

  A nice shoulder-opening. Also strengthens the core, arms, and legs.

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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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  Uttana Shishosana (Extended Puppy Pose)

  A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.

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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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  Kapotasana (King Pigeon Pose)

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