Parsvottanasana 3 – Pyramid pose with a back bending variation and hands into reverse Namaste mudra
Benefits: Grounds and centers the body, opens the spine and shoulders Contraindications: lower back and shoulder ...
Utkatasana – Awkward chair/thunderbolt pose
Benefits: Strengthens the legs, stretches the Achilles tendon, aids spinal elongation, warms up and energizes the ...
Benefits: Balancing, hip opening, centering Contraindications: vertigo, trouble balancing, hip injuries
Utthita Hastasana – Upward Worship pose
Benefits: grounds, centers the whole body, opens the sternum, frames the arms Contraindications: arm injuries
Benefits: centers the body, serves as a template for all poses, helps achieve optimal postural alignment, ...
Uttanasana – Standing Forward bend variation
Benefits: Stretches the hamstrings, neck, upper arms and hips Contraindications: hamstring, hip, neck injury
Badha Vrksa Uttanasana – Bound Forward bending tree pose
Benefits: Stretches the hamstrings, hips, ankles, knees, shoulders and groin; stimulates both brain hemispheres, turns the ...
Badha Urdhva Prasarita Eka Padasana – Bound Standing split
Benefits: Stretches the hamstrings, calves, quads and shoulders, calms the mind Contraindications: hamstrings and shoulder injury
Prasarita Padottanasana 2 – Fan Pose variation with fingers interlocked
Benefits: Stretches the hamstrings, hips and calves; opens the shoulders, elongates the entire spine cools the ...
Padanghusta Prasarita Padottanasana – Yogic toe lock in Fan pose
Benefits: Stretches the hamstrings, hips and calves; opens the main nerve channels, frames the arms, cools ...
Tri Pada Sirsasana in Bada Konasana – Tripod headstand in butterfly
Benefits: Promotes circulation, stimulates glandular secretion, reverses the flow of gravity and shifts perspective, strengthens the ...
Sasangasana – Rabbit pose
Benefits: Stretches the quads, upper arms, opens the shoulder blades, relives pressure from the lower back, ...
Makarasana – Dolphin pose
Benefits: Stretches the hamstrings, halves, tones the core, firms the upper arms, strengthens the elbows, calms ...
Tri Pada Adho Muka Svanasana – Downward facing dog split
Benefits: Stretches the hamstrings, calves, firms the arms, strengthens the wrists, helps elongate the spine Contraindications: ...
Adho Muka Svanasana – Downward facing dog pose
Benefits: Stretches the hamstrings, claves, tones the arms, strengthens the writs, aligns the entire body energetically ...
