Upward Facing Dog Yoga Pose is a backbend pose that targets the lower back and shoulders and is ideal for yogis and yoginis at a beginner level.
svadisthana – the sacral chakra
manipura – the wisdom 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…
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…
Low Lunge Yoga Pose
Low Lunge Yoga Pose is a standing pose that targets the hamstrings and quads and is ideal for yogis…
Eye of the Needle Yoga Pose
Eye of the Needle Yoga Pose is a supine pose that targets the inner thighs and hamstrings and is…
Half Lotus Yoga Pose
Half Lotus Yoga Pose is a seated pose that targets the knees and ankles and is ideal for yogis…
[yoga-sharrre]
- Begin by laying face down on the floor or mat, legs extended straight back and arms at your side. Your quads, shins and tops of the feet should all be pressed against the floor.
- Bring your hands up, placing them on the floor just at your armpits and slightly under the shoulders.
- Press your palms into the floor and spread out through your fingertips, then tuck your elbows in at your sides.
- Inhale and push strongly through your hands to push your torso up, lifting your hips and legs a few inches from the ground and straightening your elbows. Keep your hands and feet stationary as you lift.
- Press the tops of the feet into the mat. Lift your pelvis upward and pull your tailbone inward.
- Create an even arch in your backbend up through the top of your head, being sure not to push out your ribs or drop your head back too far. Lift up through the sternum and down through the tailbone, feeling a nice even crescent shape in your body.
- Hold this pose for 15-30 seconds. Repeat the pose if you feel comfortable. To come out, bend the elbows to lower yourself back to the floor as you exhale.
- Breathe deeply through each step.
- Do not attempt this pose if you have back, wrist or hand injury.
- Avoid this pose if you are pregnant.
- Avoid this pose if you are suffering from headaches.
Practice the Cobra Pose (Bhujangasana) to acquaint yourself with this pose, but be careful to note the distinctions between the two poses.
All Muscles: Lower back, chest, abs, shoulders
Target Muscles: Lower back, shoulders, chest
- Can relieve stress, anxiety and fatigue.
- Opens up the chest, increasing lung capacity.
- Relieves symptoms of asthma.
- Can help relieve back pain.
- Improves posture.
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