Poses

Thighs

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  High Lunge, Variation

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

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  Salabhasana (Locust Pose)

  An effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper backbends.

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  Anjaneyasana (Low Lunge)

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

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  Tadasana (Mountain Pose)

  Practiced as a starting position for standing poses, in between standing poses, or by itself to improve posture.

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  Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)

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

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  Mayurasana (Peacock Pose)

  In Hindu lore, the peacock is a symbol of immortality and love.

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  Supta Virasana (Reclining Hero Pose)

  Intensifies the stretch in the thighs and ankles of its upright version.

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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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  Urdhva Prasarita Eka Padasana (Standing Split)

  When you practice Standing Splits focus on the stretch in your quad and hamstring, not how high you can lift your leg.

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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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  Natarajasana (Lord of the Dance Pose)

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

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  Hanumanasana (Monkey Pose)

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

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  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."

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  Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II)

  Nowadays we simply shoo pigeons away from our public gathering places. But in Vedic times, 3,000 years ago, the pigeon was a bird of ill omen, the messenger of the goddess Nirriti, a personification of misfortune, misery, and death.

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  Supta Padangusthasana (Reclining Big Toe Pose)

  Provides relief from backache and stretches the hips, hamstrings, and calves.

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  Vasisthasana (Side Plank Pose)

  A powerful arm and wrist strengthener. Might also be called the One-Arm Balance.

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  Uttanasana (Standing Forward Bend)

  Uttanasana will wake up your hamstrings and soothe your mind.

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  Vrksasana (Tree Pose)

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