Poses

Thighs

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  Padangusthasana (Big Toe Pose)

  This pose gently lengthens and strengthens even stubbornly tight hamstrings.

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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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  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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  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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  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 Chandrasana (Half Moon Pose)

  Highly effective strengthener for the legs and ankles.

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  Krounchasana (Heron Pose)

  Intensifies the stretch of Triang Mukha Eka Pada Pashcimottanasana.

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  Baddha Konasana (Bound Angle Pose)

  Bound Angle Pose is an excellent groin and hip-opener.

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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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  Balasana (Child's Pose)

  Balasana is a restful pose that can be sequenced between more challenging asanas.

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  Garudasana (Eagle Pose)

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

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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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  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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  Virasana (Hero Pose)

  Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.

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  High Lunge

  There's no agreed-upon Sanskrit name for this pose, though some schools of yoga call it the Ashva Sanchalanasana, or Horse Rider's Pose.