Extended Puppy Yoga Pose is a forward bend pose that targets the shoulders and is ideal for yogis and yoginis at a beginner to intermediate level.
svadisthana – the sacral chakra
anahata – the heart chakra
visuddha – the throat chakra
Revolved Camel Yoga Pose
Revolved Camel Yoga Pose is a backbend pose that targets the quads and shoulders and is ideal for yogis…
Revolving Beam Yoga Pose
Revolving Beam Yoga Pose is a backbend pose that targets the shoulders and chest and is ideal for yogis…
Reclining Angle Yoga Pose
Reclining Angle Yoga Pose is a reclined, inverted forward bend pose that targets the hamstrings and calves and is…
Side Plank Yoga Pose
Side Plank Yoga Pose is an arm balance pose that targets the triceps and wrists and is ideal for…
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 Couch Yoga Pose
Upward Couch Yoga Pose is a standing pose that targets the hamstrings and is ideal for yogis and yoginis…
Upward Crescent Moon Yoga Pose
Upward Crescent Moon Yoga Pose is a standing pose that targets the lower back and shoulders 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…
Upward Warrior II Yoga Pose
Upward Warrior II Yoga Pose is a standing pose that targets the inner thighs and lats and is ideal…
[yoga-sharrre]
- Begin by coming to your hands and knees on the floor or mat. Place your knees so they are hip-width apart, wrists directly under the shoulders. Your arms and thighs should both be perpendicular to the floor.
- Reach your hands forward, keeping them shoulder-width apart. Exhale and extend your arms and torso forward, a straight line running from your tailbone through the tips of your fingers. Lower your forehead towards the floor, resting it on the mat if possible. Keep your neck long and your head between your arms; don’t bend at the neck to lower it further.
- As you extend and come down, allow your spine to curve inward to deepen the pose and stretch the spine. Firm your shoulders into your back and press firmly through the hands, stretching through the arms. Keep your armpits lifted.
- Hold this pose for 30-60 seconds, or 3-5 minutes if you want to experience the benefits of the pose more deeply. To come out, walk your hands back toward you to come to all fours. Alternatively, lower your hips and bring your buttocks down to your heels as you draw your torso upright.
- Breathe deeply through each step.
- Do not perform this asana if you have a knee injury.
Place a folded blanket or towel under the knees for comfort if you’re having difficulty holding the pose for extended periods of time.
Place a folded blanket, firm pillow or yoga block under the forehead to relieve tension from the neck.
This is a great pose to practice before deeper backbends.
All Muscles: Shoulders, lats, abs, spine
Target Muscles: Shoulders
- Can relieve stress and anxiety.
- Opens the chest and shoulders.
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