Floor Poses — Forward Bends
Janu Sirsasana — Head-to-Knee Pose
Janu Sirsasana (head-to-knee) asymmetrically stretches the hamstrings and side body, offering an accessible forward bend with gentle rotation.
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Beginner
Articles tagged "Beginner"
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Floor Poses — Forward Bends
Baddha Konasana — Butterfly Pose
Baddha Konasana (butterfly) deeply opens the hips and groin by bringing soles of feet together, an essential pose for pelvic flexibility.
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Restorative Poses
Supta Baddha Konasana — Reclined Butterfly
Supta Baddha Konasana (reclined butterfly) opens hips and groin in a resting position, offering deep pelvic and abdominal relaxation.
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Standing Poses
Tadasana — Mountain Pose
Tadasana (mountain pose) is the foundational yoga pose, the basis of all standing poses, developing alignment, grounding and body awareness.
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Floor Poses — Twists
Supta Matsyendrasana — Supine Spinal Twist
Supta Matsyendrasana (supine twist) releases the lower back and offers a gentle, restorative twist lying on the back.
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Restorative Poses
Apanasana — Knees-to-Chest Pose
Apanasana (knees to chest) releases the lower back and massages abdominal organs in a soothing rocking motion.
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Standing Poses
Parsvakonasana — Extended Side Angle
Parsvakonasana (extended side angle) creates an energy line from the back foot to fingertips, deeply stretching the entire side body.
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Standing Poses
Ardha Uttanasana — Half Forward Bend
Ardha Uttanasana (half forward bend) lengthens the spine and strengthens the back while stretching the hamstrings, a key pose in sun salutations.
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Static Stretches — Upper Body
SCM and Neck Stretch (Rotation)
The sternocleidomastoid stretch through cervical rotation releases lateral neck tension and improves head rotation range of motion.
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Static Stretches — Upper Body
Lateral Stretch (Side Stretch)
The lateral stretch opens the ribs, lengthens the obliques and latissimus dorsi, and improves breathing capacity by releasing the intercostal muscles.
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Static Stretches — Lower Body
Standing Quadriceps Stretch
The standing quadriceps stretch lengthens the rectus femoris and vastus muscles, releasing the front of the thigh and improving knee mobility.
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Static Stretches — Lower Body
Adductor Stretch (Butterfly)
The butterfly pose stretches the adductors and opens the hips, improving groin and pelvic mobility.
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Static Stretches — Upper Body
Lat Stretch (Extended Child's Pose)
The extended child's pose stretches the latissimus dorsi and teres major in a resting position, providing spinal decompression and deep muscle release.
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Static Stretches — Upper Body
Biceps Stretch (Wall)
The wall biceps stretch lengthens the biceps brachii and forearm flexors, relieving tension from repetitive flexion movements.
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Static Stretches — Lower Body
Calf Stretch (Wall)
Wall calf stretch targeting the gastrocnemius to lengthen the calf and prevent Achilles tendon injuries.
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Static Stretches — Upper Body
Posterior Deltoid Stretch (Cross-body Stretch)
The cross-body stretch targets the posterior deltoid and infraspinatus, releasing tension at the back of the shoulder common in desk workers.
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Static Stretches — Lower Body
Seated Hamstring Stretch (Floor)
Seated floor hamstring stretch to lengthen the posterior chain with optimal back control.
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Static Stretches — Upper Body
Triceps Stretch (Overhead)
The overhead triceps stretch lengthens the long head of the triceps and latissimus dorsi, releasing tension accumulated in the back of the arm and side.
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