Poses

Knee Injury

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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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  Uttana Shishosana (Extended Puppy Pose)

  A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.

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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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  Janu Sirsasana (Head-to-Knee Forward Bend)

  A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.

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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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  Simhasana (Lion Pose)

  In this seated pose, you can kneel on a folded blanket to pad the knees, shins, ankles, and the tops of the feet.

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  Padmasana (Lotus Pose)

  The ultimate yoga pose, Padmasana requires open hips and consistent practice.

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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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  Supta Virasana (Reclining Hero Pose)

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

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  Garudasana (Eagle Pose)

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

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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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  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

  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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  Natarajasana (Lord of the Dance Pose)

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

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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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  Supta Baddha Konasana (Reclining Bound Angle Pose)

  A classic restorative posture. Can be modified for any level of hip and groin resistance.

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  Tolasana (Scale Pose)

  The head, torso, and legs hang from and balance on the hands like the pans of an old-fashioned scale.