Poses

Shoulders

• 

  Matsyasana (Fish Pose)

  It is said that if you perform this pose in water, you will be able to float like a fish.

• 

  Ardha Bhekasana (Half Frog Pose)

  This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.

• 

  Ardha Chandrasana (Half Moon Pose)

  Highly effective strengthener for the legs and ankles.

• 

  Janu Sirsasana (Head-to-Knee Forward Bend)

  A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.

• 

  High Lunge, Variation

  This variation of High Lunge is also a great preparation for the full version of Virabhadrasana I Pose (Warrior I Pose).

• 

  Kapotasana (King Pigeon Pose)

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

• 

  Anjaneyasana (Low Lunge)

  This lunge variation stretches the thighs and groins and opens the chest.

• 

  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."

• 

  Halasana (Plow Pose)

  Plow Pose reduces backache and can help you get to sleep.

• 

  Parighasana (Gate Pose)

  The torso is curved to the side over the straightened leg.

• 

  Ardha Matsyendrasana (Half Lord of the Fishes Pose)

  This twist energizes the spine and stimulates the digestive fire.

• 

  Adho Mukha Vrksasana (Handstand)

  The alignment in Handstand is exactly the same as it is in Mountain, the only difference being in the position of the arms.

• 

  Krounchasana (Heron Pose)

  Intensifies the stretch of Triang Mukha Eka Pada Pashcimottanasana.

• 

  Parsvottanasana (Intense Side Stretch Pose)

  This beginner variation is done with the hands on the floor.

• 

  Natarajasana (Lord of the Dance Pose)

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

• 

  Hanumanasana (Monkey Pose)

  Hanuman, is a figure in Hindu mythology. The word "Hanuman" literally means "having large jaws."

• 

  Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)

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

• 

  Eka Pada Koundiyanasana I (Pose Dedicated to the Sage Koundinya I)

  Eka Pada Koundinyasana I is a twist, but it's one in which the legs go in separate ways.