Poses

Calves

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  Padangusthasana (Big Toe Pose)

  This pose gently lengthens and strengthens even stubbornly tight hamstrings.

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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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  Garudasana (Eagle Pose)

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

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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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  Parighasana (Gate Pose)

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

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  Krounchasana (Heron Pose)

  Intensifies the stretch of Triang Mukha Eka Pada Pashcimottanasana.

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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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  Supta Padangusthasana (Reclining Big Toe Pose)

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

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  Uttanasana (Standing Forward Bend)

  Uttanasana will wake up your hamstrings and soothe your mind.

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  Baddha Konasana (Bound Angle Pose)

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

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  Adho Mukha Svanasana (Downward-Facing Dog)

  One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.

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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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  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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  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.

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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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  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.