Gate Yoga Pose is a standing pose that targets the hamstrings and lats and is ideal for yogis and yoginis at all levels.
manipura – the wisdom 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…
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…
Warrior III Yoga Pose
Warrior III Yoga Pose is a standing pose that targets the hamstrings and calves and is ideal for yogis…
Low Lunge Yoga Pose
Low Lunge Yoga Pose is a standing pose that targets the hamstrings and quads and is ideal for yogis…
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 kneeling on your mat, torso long. Do not sit on the heels; keep your hips stacked directly above the knees.
- Extend your right leg to the side and press your right foot into the ground. Keep your left knee below your left hip — this will help you balance. Move your right foot so that it is aligned with your left knee.
Rotate your right hip outward so that your right leg turns out and your kneecap and toes point up towards the sky. - Inhale and lift your left arm straight up so that your fingers point to the sky.
- Exhale and begin to bend your torso to the right, over your right leg. Rest your right hand on your right shin or ankle. Be sure to keep your left hip above your left knee.
- Reach your left arm over your left ear, stretching it and your torso to the right.
- Turn your head and look up to the sky.
- Hold for 30 seconds to a minute. Switch sides and repeat.
- Breathe deeply through each step. Proper breathing is especially important for this pose.
- If you have a history of knee injuries, consult a doctor or instructor before attempting this pose.
- If you have a history of neck injuries or are prone to dizziness, do not turn your head to look up — look straight ahead instead.
Focus on supporting yourself with your core muscles rather than with the hand on your leg.
If your knees are uncomfortable, try cushioning them will a rolled up towel or blanket.
All Muscles: Hamstrings, lats, spine, shoulders
Target Muscles: Hamstrings, lats
- Stimulates the internal organs including the lungs.
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