Poses

Shoulders

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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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  Dhanurasana (Bow Pose)

  The torso and legs represent the body of the bow, and the arms the string.

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  Marjaryasana (Cat Pose )

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

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  Bhujangasana (Cobra Pose)

  This posture promotes flexibility in the spine and encourages the chest to open.

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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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  Garudasana (Eagle Pose)

  You need strength, flexibility, and endurance, and unwavering concentration.

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  Utthita Parsvakonasana (Extended Side Angle Pose)

  Stretch along the top side of the body, from the back heel through the raised arm.

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  Pincha Mayurasana (Feathered Peacock Pose)

  This pose is also commonly called Forearm or Elbow Balance.

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  Padangusthasana (Big Toe Pose)

  This pose gently lengthens and strengthens even stubbornly tight hamstrings.

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  Ustrasana (Camel Pose)

  For this pose you can pad your knees and shins with a thickly folded blanket.

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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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  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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  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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  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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  Utthita Trikonasana (Extended Triangle Pose)

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

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  Tittibhasana (Firefly Pose)

  This arm balance requires more core strength than arm strength.