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Kneeling with shins flat and hands resting on thighs, Virasana (Hero Pose) stretches the quadriceps and trains an upright spine, making it a...

Camel Pose with Palms Set Against Feet is a kneeling backbend that opens the full front body - from thighs to chest - with both palms ground...

Half Cobra (Ardha Bhujaṅgāsana) is a gentle prone backbend with forearms grounded - ideal for beginners building spinal strength and thoraci...

Diamond Pose (Vajrāsana) is an upright kneeling seat that stretches the quads and ankles while building the spinal alignment needed for medi...

Apānāsana (both legs) draws both knees into the chest to lengthen the lumbar spine and mobilize the hips - a calming beginner pose for any p...

Ear Pressure Pose (Karṇapīḍāsana) folds bent knees beside the ears in a deep spinal flexion inversion, entered from Plow Pose.

Ūrdhva Dhanurāsana, or Upward Bow Pose, is an advanced backbend that opens the chest, hip flexors, and shoulders across the entire front bod...

Kūrmāsana (Tortoise Pose) is an advanced seated forward fold that slides the arms under the thighs to stretch the hamstrings, groins, and po...

Half Boat Pose (Ardha Nāvāsana) builds deep core and hip-flexor strength in a low, sustained hover - a step below High Boat and a genuine te...

High Boat Pose (Paripūrṇa Nāvāsana) balances you on your sitting bones in a V-shape, building core strength and hip-flexor endurance.