Hero Yoga Pose is a seated pose that targets the quads and is ideal for yogis and yoginis at an intermediate level.
ajna – the third eye 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…
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…
Low Lunge Yoga Pose
Low Lunge Yoga Pose is a standing pose that targets the hamstrings and quads and is ideal for yogis…
[yoga-sharrre]
- Begin by kneeling on the ground, buttocks sitting on your heels. Your thighs should be perpendicular to the ground. Shift your knees together until they touch. Slide your feet apart, with the tops flat against the ground, until they are just wider apart than your hips. Point your big toes slightly towards each other.
- Slowly begin to sit back. As you do so, lean your torso forward slightly. Grab your calf muscles and gently roll them outward or press them back away from your knees. Finally, sit down between your feet.
- Sit up straight with your chest open and your shoulders over your hips. Rest your hands on your thighs, palms up.
- Hold for 30 seconds to a minute. Over time, slowly build up to five minutes.
- Breathe deeply through each step.
- If you have a history of knee and/or ankle injuries consult an instructor or a doctor before attempting this pose.
- This pose may seem simple, but like any other it must be done carefully and expertly.
Use a yoga block, folded blanket or towel to sit on if you cannot reach the ground or if you find it uncomfortable
Make sure there is a small space between your heels and your hips — they should not touch.
Practitioners with knee issues often find it more comfortable to press their calf muscles back and away from the knee rather than rolling them outwards.
All Muscles: Quads, Knees
Target Muscles: Quads, Knees and Ankles
- May help ease digestion and relieve gas pains.
- May lower blood pressure.
- Recommended for pregnant practitioners as a method of reducing swelling in the legs.
