Tagged: Mobility

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

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...

Cow Pose (Bitilāsana) is a beginner kneeling backbend that extends the spine, opens the chest, and warms the body in sync with the breath.

Table Pose (Bhārmanāsana) is the essential four-point kneeling shape that teaches neutral spine and shoulder stability for beginners.

Śavāsana (Corpse Pose) closes your practice with full-body stillness, letting muscles decompress and breath return to its natural rhythm.

Cat Pose (Mārjārāsana) is a beginner kneeling shape that rounds the spine on an exhale, engaging the core and mobilizing the back from tailb...