Extended Side Angle Yoga Pose is a standing pose that targets the hamstrings and is ideal for yogis and yoginis at all levels.
muladhara – the root chakra
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 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…
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…
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…
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 entering the Mountain Pose (Tadasana), standing up straight with your feet together and arms loose at your sides.
- Exhale and step your feet apart so that they are about 3 to 4 feet apart. Both toes should be pointing forward, soles of the feet pressed against the floor. Distribute your weight evenly on each side, keeping your torso long and straight as you breathe.
- Inhale, lifting up both of your arms simultaneously until they are parallel with the floor, palms facing the floor and fingers outstretched.
- Turn your right foot inward just slightly. Turn your left foot out about 90 degrees. Adjust your ankles so that your heels are aligned. Contract your thighs and rotate your left thigh outward so that the center of your kneecap lines up with the center of your ankle. Roll your right hip a little inwards while twisting your torso to the right. Anchor your right heel to the ground.
- Exhale and bend your left knee so that it is directly above your left heel. Your shin should be perpendicular to the ground.
- Bend your torso to the left over your left knee and place your left hand on the floor outside your left ankle. Press down with your fingertips or palm. As you bend reach your right arm up towards the sky. Push your left knee into your left arm. Turn your head so that you are looking up at your extended arm.
- Hold for 30-60 seconds. Switch sides and repeat.
- Breathe deeply through each step.
- If you have a history of neck injuries, do not turn your head to look up at your extended arm. Instead, lengthen the neck and look forward or at the ground.
- If you have a history of bad headaches, blood pressure issues or insomnia, consult an instructor or doctor before attempting this pose.
If you’re having trouble anchoring your back heel to the floor, perform this pose close enough to a wall so that you can brace your heel against it.
All Muscles: Ankles, knees, calves, hamstrings, quads, shoulders, spine, groin
Target Muscles: Calves, hamstrings, quads, shoulders
- Stimulates internal organs.
- Aids digestion and reduces symptoms of constipation.
- Increases stamina.
- May relieve back pain, osteoporosis, sciatica and menstrual cramps.
