Full Seated Boat Yoga Pose is a seated pose that strengthens the abs and is ideal for yogis and yoginis at an intermediate level.
manipura – the wisdom chakra
Revolved Camel Yoga Pose
Revolved Camel Yoga Pose is a backbend pose that targets the quads and shoulders and is ideal for yogis…
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…
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…
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 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…
Warrior III Yoga Pose
Warrior III Yoga Pose is a standing pose that targets the hamstrings and calves and is ideal for yogis…
High Lunge Yoga Pose
High Lunge Yoga Pose is a standing pose that targets the quads and is ideal for yogis and yoginis…
[yoga-sharrre]
- Sit in the Staff Pose (Dandasana), with your legs straight in front of you flat on the floor. Put your hands on the floor behind your hips, with your fingers pointing forward.
- Lift your upper chest up towards the sky and lean slightly back — do not arch your back; keep your torso long and your back flat. Support yourself with your hands.
- Bend your knees toward your torso, keeping your feet flat on the floor. Your knees should be level with your shoulders. Keep your legs pressed together or slightly apart and lift your lower legs until they are parallel with the ground. As you lift your lower legs, move your thighs towards your chest and your chest toward your thighs.
- Reach your arms out towards your knees until they are parallel to the ground. Balance on your tailbone and hips.
- Slowly straighten your legs until your toes are just above your head. Lower your head slightly so your chin is closer to your chest.
- Beginners should maintain this pose for about ten seconds and over time work their way up to a minute.
- Breathe deeply through each step.
- This pose takes a lot of strength and discipline, so don’t push yourself too hard right away. You can keep your hands down to hold you up, and you don’t need to straighten out your legs if it’s uncomfortable.
- If you have a hip, tailbone or abdominal injury, consult an instructor or doctor before attempting this pose.
All Muscles: Hips, abs, legs, lower back, spine
Target Muscles: Abs
- Can relieve stress, anxiety and depression.
- Stimulates lower abdominal organs.
- Improves overall balance.
