Thunderbolt Yoga Pose is a seated pose that targets the quads and knees and is ideal for yogis and yoginis of all levels.
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…
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 Crescent Moon Yoga Pose
Upward Crescent Moon Yoga Pose is a standing pose that targets the lower back and shoulders and is ideal…
Upward Couch Yoga Pose
Upward Couch Yoga Pose is a standing pose that targets the hamstrings and is ideal for yogis and yoginis…
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…
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…
Compass Yoga Pose
Compass Yoga Pose is a seated pose that targets the hamstrings and is ideal for yogis and yoginis at…
[yoga-sharrre]
- Begin by sitting on the floor with your legs together, extended in front of you.
- Press your hands palm down into the ground on either side of your hips.
- Keep your back straight, your weight distributed equally between your sitting bones and your legs pressed to the floor. Do not lean back; sit toward the front of your sitting bones.
- Be sure to keep the legs active, extending them and pushing out through the heels while pressing the thighs into the floor. Sit tall, but keep your stomach muscles relaxed. Roll the thighs inward slightly.
- Hold this pose for 60 seconds.
- Breathe deeply through each step.
- This pose may seem easy, but avoid becoming careless with it. This pose is the foundation of a number of other poses so it is important to consistently do it right.
- If you have a history of lower-back injuries, consult an instructor or doctor before attempting.
- Sitting in a straight right angle for long periods of time can be contradictory to the benefits of the pose. If you feel any pain the back or hips, come out of the pose immediately.
Brace your back against a wall if you have trouble keeping it straight.
All Muscles: Chest, shoulders, back
Target Muscles: Chest, shoulders
- Improves posture.
- May relieve symptoms of sciatica.
