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Looking to target your lower back? Try asanas like Downward-Facing Dog and Extended Triangle Pose, which strengthen and stretch your back. Plus, yoga for lower back pain.
Your lower back does enough. Here's how to move more efficiently in your practice—and in life.
Through yoga, I have learned that I can be balanced and graceful, even with a curved spine.
A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.
This pose provides a gentle massage to the spine and belly organs.
Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.
A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.
The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.
Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.
A compact arm balance, Crow Pose and Crane Pose tone the abs and the arms, strengthen in the core, and focus the mind.
Named for a legendary warrior, Virabhadrasana II strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.
It might look straightforward, but there's more to Dandasana than meets the eye.
Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.
Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.
One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.
Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.
Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.
Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.
Utkatasana powerfully strengthens the muscles of the arms and legs, but it also stimulates the diaphragm and heart.
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
The foundation of all standing poses, Mountain Pose makes a great a starting position, resting pose, or tool to improve posture.
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