Hanumanasana in Sarvangasana – Shoulder stand split
Benefits: Opens the shoulders, hamstrings, stretches the neck and the mid back Contraindications: Neck and shoulder ...
Sarvangasana II – Shoulder stand with hand prop
Benefits: Stretches the neck, shoulders, lengthens the lower back, promotes circulation, elicits the parasympathetic nervous system ...
Tula Sarvangasana– Upper arm balancing shoulder stand
Benefits: Stretches the neck, shoulders, lengthens the lower back, promotes circulation, elicits the parasympathetic nervous system ...
Halasana III – Plow with a hand clasp
Benefits: Stretches the neck, shoulders, sooths the lower back, promotes circulation, elicits the parasympathetic nervous system ...
Halasana II – Propped plow
Benefits: Stretches the neck, shoulders, sooths the lower back, promotes circulation, elicits the parasympathetic nervous system ...
Benefits: Stretches the neck, shoulders, sooths the lower back, promotes circulation, elicits the parasympathetic nervous system ...
Badha Virabhardrasana III – Warrior 3 with a hand clasp
Benefits: Stretches the hamstring of weight bearing leg, and opens the shoulders, has a balancing and ...
Virabhadrasna III – Warrior 3
Benefits: Stretches the hamstring of weight bearing leg, has a balancing and stabilizing effect Contraindications: Sestibular ...
Supta Padanghustasana – externally rotated hand to toe pose with Dhyana (effortless meditation) mudra
Benefits: Stretches hamstrings, groin, hips and deltoid, has a stabilizing and balancing effect Contraindications: Hamstrings and ...
Urdhva Prasarita Ekapadasana – Bound Standing split
Benefits: Stretches the hamstrings, hips and shoulders Contraindications: Hip, hamstring and shoulder injury
Svarga Dvidasana – Frontal Bird of Paradise
Benefits: Stretches the hamstrings, hip and shoulder joint, has a centering, balancing and stabilizing effect Contraindication: ...
Parvritta Svarga Dvidasana – Twisted Bird of Paradise
Benefits: Stretches the hamstrings, hip and shoulder joint, has a centering, balancing and stabilizing effect Contraindication: ...
Parvritta Badha Natarajasana – Twisted bound dancer’s pose
Benefits: Stretches hamstrings, groin, psoas, shoulders and lower back, has a balancing and detoxifying effect Contraindications: ...
Badha Raja Kapotasana in Natarajasana – Bound king cobra in dancer’s pose
Benefits: Stretches, hamstrings, groin, psoas, shoulders and back, has an uplifting effect Contraindications: Hips, hamstrings, shoulder ...
Badha Natarajasana – Bound dancer’s pose
Benefits: Stretches hamstrings, spine and shoulder, has a balancing and centering effect Contraindications: Hamstring, lower back ...
