Monkey Yoga Pose is a seated pose that targets the hamstrings and is ideal for yogis and yoginis at an advanced level.
svadisthana – the sacral 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…
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…
Dragonfly Yoga Pose
Dragonfly Yoga Pose is an arm balance pose that targets the biceps and triceps 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…
Bird of Paradise Yoga Pose
Bird of Paradise Yoga Pose is a standing, balance pose that targets the hamstrings and groin and is ideal…
Standing Split Yoga Pose
Standing Split Yoga Pose is a standing, balance pose that targets the hamstrings and calves and is ideal for…
[yoga-sharrre]
- Begin by kneeling upright with your thighs perpendicular to the ground and your knees slightly apart.
- Move your right foot about a foot forward. Shift your right foot so the sole lifts off the ground and only the outer heel still touches the floor. Roll your right thigh outward as you shift your foot.
- Exhale deeply and fold your torso forward, bracing yourself with fingertips on the ground.
- Carefully, start to slide your left knee backwards. Straighten out your left knee while simultaneously lowering your right leg closer to the ground.
- Start to move your right heel forward, away from your body. Continue moving your left leg back as you straighten your right one.
- Eventually, slowly drop both thighs so that they touch the ground. The right kneecap should be facing up towards the sky and the left leg should be straight behind you, not angled to any one sided.
- Extend your hands upward towards the sky or bring them together in front of you.
- Hold for 30 seconds to a minute. To come out, press both palms into the floor in front of you, turning the front leg outward. Draw the front right heel in toward your groin while moving the back left knee forward, until returning to the kneeling position. Repeat steps on other side.
- Breathe deeply through each step.
- This pose is very advanced and should not be attempted without an expert present.
- If you have a history of groin or hamstring injuries, consult an instructor or doctor before attempting this pose.
- Do not rush through this pose, which can cause injury or muscle strain. Take your time and work your way up to the full pose; it’s not necessary to master the splits immediately!
Make sure your hips are facing forward and do not twist to any one side.
Perform this pose on a smooth surface that your skin won’t stick to — too much friction will only make this pose that much harder to attempt.
If you need extra support on your ankles or knees, put a folded towel or blanket underneath them.
All Muscles: Groins, hamstrings, quads, shoulders, lats
Target Muscles: Hamstrings, quads
- Increases flexibility in the hips and legs.
- Helps prevent running related injuries.
- Tones abdominal muscles.
- Stimulates inner organs.
- Improves blood circulation, particularly in the abdomen.
- May relieve symptoms of insomnia, sciatica and stress.
