Poses

Buttocks

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  Padangusthasana (Big Toe Pose)

  This pose gently lengthens and strengthens even stubbornly tight hamstrings.

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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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  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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  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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  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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  Vasisthasana (Side Plank Pose)

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

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  Salamba Sirsasana (Supported Headstand)

  Standing on your head in proper alignment calms the brain and strengthens the body.

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  Urdhva Dhanurasana (Upward Bow or Wheel Pose)

  Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.

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  Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )

  Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

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  Bhujangasana (Cobra Pose)

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

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  Agnistambhasana (Fire Log Pose)

  Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

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  Ananda Balasana (Happy Baby Pose)

  This pose gently brings a greater awareness to the hip joints.

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  Salambhasana (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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  Mayurasana (Peacock Pose)

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

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  Sphinx Pose

  Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

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  Salamba Sarvangasana (Supported Shoulderstand)

  This version of Shoulderstand is performed with blanket support under the shoulders.

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  Urdhva Mukha Svanasana (Upward-Facing Dog)

  Upward-Facing Dog will challenge you to lift and open your chest.

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  Purvottanasana (Upward Plank Pose)

  Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.