Poses

Pelvis

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  Padangusthasana (Big Toe Pose)

  This pose gently lengthens and strengthens even stubbornly tight hamstrings.

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  Bitilasana (Cow Pose)

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

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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.

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  Padmasana (Lotus Pose)

  The ultimate yoga pose, Padmasana requires open hips and consistent practice.

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  Dandasana (Staff Pose)

  It might look easy, but there's more to Staff Pose than meets the eye.

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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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  Marjaryasana (Cat Pose )

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

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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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  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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  Natarajasana (Lord of the Dance Pose)

  Nataraja is another name for Shiva. His dance symbolizes cosmic energy.

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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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  Vrksasana (Tree Pose)

  Vrksasana clarifies just how challenging it can be to stand on one leg.

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  Purvottanasana (Upward Plank Pose)

  Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.