Floor Poses — Forward Bends
Adho Mukha Svanasana — Downward-Facing Dog
Adho Mukha Svanasana (downward-facing dog) is the most practiced yoga pose, stretching hamstrings, calves and back while strengthening the arms.
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Beginner
Articles tagged "Beginner"
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Floor Poses — Backbends
Salabhasana — Locust Pose
Salabhasana (locust) strengthens the entire posterior chain by simultaneously lifting chest, arms and legs off the floor.
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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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Pranayama (Yogic Breathing)
Ujjayi — Victorious Breath
Ujjayi (victorious breath) is the foundational yogic breathing technique, producing a soothing ocean sound that regulates airflow and calms the mind.
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Pranayama (Yogic Breathing)
Bhramari — Humming Bee Breath
Bhramari (humming bee) produces a vibratory humming on exhale that instantly calms the mind, reduces anxiety and promotes inner focus.
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Standing Poses
Virabhadrasana II — Warrior II
Virabhadrasana II (Warrior II) strengthens the legs, opens the hips laterally and builds endurance with arms extended wide.
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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
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 — Lower Body
Standing Hamstring Stretch (Elevated Foot)
The elevated foot hamstring stretch lengthens the posterior thigh chain, improving hip flexion and preventing lower back pain.
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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 — 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
Pectoral Stretch (Doorway/Wall)
The doorway pectoral stretch opens the chest, corrects rounded shoulders and restores shoulder mobility impaired by prolonged sitting.
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Breathing & Relaxation
Diaphragmatic Breathing
Diaphragmatic breathing activates the parasympathetic system, reduces stress and optimizes oxygenation by fully engaging the diaphragm.
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Postural Exercises
Chin Tuck
The chin tuck strengthens deep cervical flexors and corrects forward head posture.
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Postural Exercises
Dead Bug (Postural Exercise)
The dead bug develops lumbo-pelvic control and anti-extension stability, fundamental for healthy posture and a protected back.
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Joint Mobility
Deep Squat Hold
The deep squat is the ancestral resting position that simultaneously mobilizes hips, ankles and thoracic spine.
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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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Postural Exercises
Transverse Activation (Abdominal Bracing)
Transverse abdominis activation strengthens the trunk's natural corset, stabilizing the spine and preventing lower back pain.
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