Wide Angle Seated Forward Bend Yoga Pose is a seated, forward bend pose that targets the hamstrings and calves and is ideal for yogis and yoginis of all levels.
svadisthana – the sacral chakra
Revolved Knee to Head IV Yoga Pose
Revolved Knee to Head IV Yoga Pose is a backbend, arm balance pose that targets the quads and shoulders…
Reclining Angle Yoga Pose
Reclining Angle Yoga Pose is a reclined, inverted forward bend pose that targets the hamstrings and calves and is…
Sleeping Yogi Yoga Pose
Sleeping Yogi Yoga Pose is a reclined, inverted forward bend pose that targets the hamstrings and spine and is…
Pool Yoga Pose
Pool Yoga Pose is a supine, reclined pose that targets the shoulders and abs and is ideal for yogis…
Upward Crescent Moon Yoga Pose
Upward Crescent Moon Yoga Pose is a standing pose that targets the lower back and shoulders and is ideal…
Upward Revolved Knee to Head Yoga Pose
Upward Revolved Knee to Head Yoga Pose is a seated pose that targets the hamstrings and calves and is…
Upward Warrior II Yoga Pose
Upward Warrior II Yoga Pose is a standing pose that targets the inner thighs and lats and is ideal…
Warrior II Yoga Pose
Warrior II Yoga Pose is a standing pose that targets the calves and is ideal for yogis and yoginis…
Warrior III Yoga Pose
Warrior III Yoga Pose is a standing pose that targets the hamstrings and calves and is ideal for yogis…
Bird of Paradise Yoga Pose
Bird of Paradise Yoga Pose is a standing, balance pose that targets the hamstrings and groin and is ideal…
[yoga-sharrre]
- Begin by entering the Staff Pose (Dandasana), with your back straight and your legs outstretched in front of you. Lean back slightly and open your legs about 90 degrees or more. Press your thigh bones into the ground and make sure your knees are pointing up towards the sky. Keep your muscles engaged and your feet flexed with the toes pointing up.
- Keeping your spine long, start to bend forward towards the ground. You can “walk” forward on your hands between your legs if it helps you bend. As you bend, widen your hips more if possible.
- Stop bending when your sternum is parallel with the ground without allowing it to make contact with the ground. Grasp your feet with your hands.
- Hold for a minute or longer.
- Breathe deeply through each step.
- If you have a history of lower back injuries, consult an instructor or doctor before attempting this pose.
- If you’re new to this pose and you aren’t very flexible yet, do not force your legs wider than is comfortable — that’s an easy way to get an injury.
If you have trouble bending forward try bending your knees slightly, making sure your toes and knees still point up.
All Muscles: Hamstrings, calves, spine, groin, hips
Target Muscles: Hamstrings, calves
- Stimulates your inner abdominal organs.
- Hip opener.
