Intense Side Stretch Yoga Pose is a standing, forward bend pose that targets the hamstrings and quads and is ideal for yogis and yoginis at a beginner level.
muladhara – the root 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…
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 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…
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…
[yoga-sharrre]
- Begin by entering the Mountain Pose (Tadasana), standing up straight with your feet together and your arms loose at your sides. Exhale and jump or step your feet about 3 to four feet apart.
- Turn your left foot about 60 degrees in and your right foot about 90 degrees out. Make sure your heels are aligned and your right thigh is turned outward so that your right kneecap and your right ankle are aligned.
- Turn your hips to the right so that your whole torso rotates to the right.
- Exhale and start to bend your torso forward from your groins until you can press your fingers into the ground on either side of your right leg. Your hands should be directly below your shoulders and your torso should be parallel to the ground. Make sure your back does not round. Hold this positions for a few breaths.
- If you can, bend forward so that your torso is closer to or resting on your right thigh.
- Hold for 15 to 30 seconds. Switch sides and repeat.
- Breathe deeply through each step.
- If you have a history of back injuries or blood pressure problems, consult a doctor or instructor before attempting this pose.
If you cannot touch the ground with your hands, use yoga blocks to shorten the distance.
Your back heel should not lift off the ground. If you cannot stop if from lifting, try the pose with your back heel pressed against a wall.
All Muscles: Hamstrings, calves, hips, shoulders, spine, wrists
Target Muscles: Hamstrings, calves, shoulders
- Calms the mind.
- Stimulates your internal organs.
- May improve posture, balance and digestion.
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