Supta Bhairavasana – Reclining Formidable pose
Benefits: Opens the hips, and shoulder Contraindications: Hip and shoulder injury
Upavista Konasana in Navasana – Cone pose in flying boat pose with a yogic toe lock
Benefits: Stretches the hamstrings and deltoids, opens the main meridians, cultivates balance in a state of ...
Upavista Konasana in Hanumanasana – Externally rotated split in cone pose with a sternum lift
Benefits: Stretches the hamstrings, groins, hip flexors, opens the collar bone and stimulates the thymus gland ...
Upavista Konasana – Forward Leaning Cone Pose with a yogic toe lock
Benefits: Stretches the hamstrings and hip flexors, opens the main meridians, has a calming effect Contraindications: ...
Badha Eka Pada Parvrita Rajakapotasana – Bound, twisted forward leaning king pigeon
Benefits: Stretches the hamstrings, groins, quads, shoulders, has a detoxifying and energizing effect Contraindications: Knee, hamstring ...
Badha Eka Pada Rajakapotasana in Hanumanasana – Bound forward bending king pigeon split
Benefits: Stretches hamstrings, psoas, groin and quad, has a calming and pacifying effect Contraindications: Bursitis of ...
Badha Eka Pada Raja Kaputasana – Bound king pigeon split (with a backbend and a shoulder bind)
Benefits: Stretches the hamstrings, groins, psoas, hip flexor, quad and shoulders (with a backbend has an ...
Badha Eka Pada Hanumanasana – Bound king pigeon split
Benefits: Stretches the hamstrings, groin and psoas (with a send bending bind stretches the quad and ...
Hanumanasana – Forward split (with a backbend)
Benefits: Stretches the hips, groins, hamstrings (with a back bend has an energizing effect) Contraindications: Bursitis ...
Parvritta Hanumanasana – Split (with a twist)
Benefits: Stretches the hamstrings, groins, psoas, hip flexor, mid back, calming and centering (with a twist ...
Virabhadrasana I – Warrior I (with a backbend)
Benefits: Energizes the legs, stretches the back Contraindications: Knee and back pain
Virabhadrasana II – Warrior II
Benefits: Strengthens the legs, opens the hips, empowers the whole body Contraindications: Knee injury
Parsvakonasana II– Extended angle pose variation
Benefits: Opens the hips and shoulders, tones the legs Contraindications: Knee or hip injury
Parsvakonasana in Vashishtasana – Side Plank angle pose
Benefits: Streches the IT band, strengthens the arms and tones the intercostal muscles Contraindications: Writs or ...
Parsvakonasana – Extended angle pose
Benefits: Opens the hips and shoulders, tones the legs Contraindications: Knee or hip injury
