Asana Library — Gomasana

199 poses

Standing

Mountain Pose

Tadasana

·Improves posture
·Strengthens legs
·Grounds the body

StandingBalance

Warrior I

Virabhadrasana I

·Strengthens legs
·Opens hips and chest
·Builds focus and stamina

Standing

Warrior II

Virabhadrasana II

·Strengthens legs and arms
·Opens hips
·Increases endurance

StandingBalance

Warrior III

Virabhadrasana III

·Strengthens core and legs
·Improves balance
·Tones the abdomen

StandingForward Bend

Downward-Facing Dog

Adho Mukha Svanasana

·Stretches hamstrings and calves
·Strengthens arms and shoulders
·Calms the nervous system

Backbend

Upward-Facing Dog

Urdhva Mukha Svanasana

·Strengthens spine and arms
·Opens the chest
·Improves posture

RestorativeForward Bend

Child Pose

Balasana

·Relieves stress and fatigue
·Stretches hips and thighs
·Calms the mind

StandingBalance

Tree Pose

Vrikshasana

·Improves balance
·Strengthens ankles and legs
·Develops focus

Standing

Extended Side Angle Pose

Utthita Parsvakonasana

·Stretches the side body
·Strengthens legs and core
·Improves stamina

Standing

Chair Pose

Utkatasana

·Strengthens thighs and ankles
·Tones core
·Builds heat and endurance

StandingBalance

Half Moon Pose

Ardha Chandrasana

·Improves balance and coordination
·Strengthens legs
·Stretches the side body

StandingForward Bend

Upward Forward Fold

Ardha Uttanasana

·Lengthens the spine
·Stretches hamstrings
·Improves posture

StandingForward Bend

Pyramid Pose

Parsvottanasana

·Stretches hamstrings and spine
·Improves balance
·Calms the brain

StandingTwist

Revolved Triangle Pose

Parivrtta Trikonasana

·Stretches hamstrings and IT band
·Detoxifies organs
·Improves balance

Backbend

Cobra Pose

Bhujangasana

·Strengthens the spine
·Opens the chest and lungs
·Soothes sciatica

Backbend

Wheel Pose

Urdhva Dhanurasana

·Strengthens spine and arms
·Opens the chest
·Energizes the body

Backbend

Camel Pose

Ustrasana

·Opens the chest and hip flexors
·Strengthens back
·Improves posture

Backbend

Bow Pose

Dhanurasana

·Strengthens back muscles
·Stretches front body
·Stimulates abdominal organs

BackbendRestorative

Bridge Pose

Setu Bandha Sarvangasana

·Strengthens glutes and spine
·Strengthens back and glutes
·Opens the chest

Backbend

Locust Pose

Salabhasana

·Strengthens back and glutes
·Improves posture
·Stimulates abdominal organs

SeatedForward Bend

Seated Forward Fold

Paschimottanasana

·Stretches entire back body
·Calms the nervous system
·Stimulates kidneys and liver

SeatedForward Bend

Head-to-Knee Pose

Janu Sirsasana

·Stretches hamstrings and groin
·Calms the mind
·Improves digestion

SeatedBalance

Boat Pose

Navasana

·Strengthens core and hip flexors
·Improves balance
·Stimulates kidneys

Seated

Staff Pose

Dandasana

·Strengthens back and core
·Improves posture
·Stretches chest and shoulders

Seated

Butterfly Pose

Baddha Konasana

·Opens inner thighs and hips
·Stimulates abdominal organs
·Relieves menstrual discomfort

SeatedKneelingRestorative

Hero Pose

Virasana

·Stretches knees and ankles
·Improves posture
·Calms the mind

Seated

Easy Pose

Sukhasana

·Opens hips
·Calms the mind
·Strengthens the back

Seated

Lotus Pose

Padmasana

·Opens hips and knees
·Calms the mind
·Stimulates the spine

Seated

Cow Face Pose

Gomukhasana

·Opens hips deeply
·Stretches shoulders
·Relieves stiffness in spine

Seated

Cow Face Pose Eagle Arms

Gomukhasana Garudasana

·Stretches upper back and shoulders
·Opens hips deeply
·Improves posture

Seated

Fire Log Pose

Agnistambhasana

·Deep hip opening
·Relieves anxiety and stress
·Stretches outer hips

SeatedTwist

Seated Spinal Twist

Ardha Matsyendrasana

·Increases spinal mobility
·Stimulates digestion
·Relieves back pain

RestorativeTwist

Supine Spinal Twist

Supta Matsyendrasana

·Releases tension in the spine
·Stretches the outer hip
·Calms the nervous system

StandingTwist

Revolved Chair Pose

Parivrtta Utkatasana

·Detoxifies organs
·Strengthens legs and core
·Improves balance

Inversion

Shoulderstand

Sarvangasana

·Stimulates thyroid
·Calms the nervous system
·Strengthens the core

Inversion

Plow Pose

Halasana

·Stretches spine and shoulders
·Calms the nervous system
·Relieves stress and fatigue

InversionRestorative

Legs Up the Wall

Viparita Karani

·Relieves tired legs
·Calms anxiety
·Reduces swelling in feet

Arm BalanceInversion

Crow Pose

Kakasana

·Strengthens wrists and forearms
·Builds core strength
·Improves focus

Arm Balance

Side Plank

Vasisthasana

·Strengthens wrists and core
·Improves balance
·Tones the arms

Arm Balance

Plank Pose

Phalakasana

·Strengthens core and arms
·Tones the abdomen
·Improves endurance

Restorative

Corpse Pose

Savasana

·Calms the nervous system
·Reduces blood pressure
·Integrates the practice

Restorative

Reclined Butterfly

Supta Baddha Konasana

·Opens hips and groin
·Calms the nervous system
·Relieves menstrual discomfort

Restorative

Happy Baby Pose

Ananda Balasana

·Opens hips and inner groins
·Relieves fatigue
·Calms the mind

Kneeling

Cat-Cow Pose

Marjaryasana-Bitilasana

·Increases spinal flexibility
·Massages spine and organs
·Calms the mind

SeatedBackbend

Pigeon Pose

Eka Pada Rajakapotasana

·Deep hip opening
·Stretches hip flexors
·Relieves sciatic pain

Standing

Lizard Pose

Utthan Pristhasana

·Opens hip flexors and hamstrings
·Stretches the groin
·Strengthens inner thighs

Kneeling

Gate Pose

Parighasana

·Stretches the side body
·Opens the hamstrings
·Stimulates abdominal organs

Standing

Garland Pose

Malasana

·Opens hips and groin
·Improves ankle flexibility
·Strengthens core

InversionForward Bend

Dolphin Pose

Ardha Pincha Mayurasana

·Strengthens shoulders and arms
·Stretches hamstrings
·Prepares for headstand

StandingBalance

Eagle Pose

Garudasana

·Strengthens ankles and calves
·Opens shoulders and hips
·Improves concentration

StandingBalanceBackbend

Dancer Pose

Natarajasana

·Improves balance
·Stretches chest and shoulders
·Opens hip flexors

Backbend

Fish Pose

Matsyasana

·Opens the chest and throat
·Stretches the neck
·Relieves respiratory ailments

KneelingBackbend

Low Crescent Lunge Pose

Anjaneyasana

·Stretches hip flexors
·Opens hips
·Opens the chest

StandingBalance

Runner's Lunge Pose

Utthita Ashwa Sanchalanasana

·Stretches hip flexors
·Strengthens legs
·Improves balance

StandingTwist

Revolved Side Angle Pose

Parivrtta Parsvakonasana

·Tones abdominal organs
·Strengthens legs
·Improves balance and stamina

Restorative

Reclined Pigeon Pose

Supta Kapotasana

·Opens outer hips
·Relieves sciatic pain
·Reduces lower back tension

StandingBalanceForward Bend

Standing Split

Urdhva Prasarita Eka Padasana

·Stretches hamstrings
·Strengthens ankles
·Calms the brain

BackbendRestorative

Sphinx Pose

Salamba Bhujangasana

·Stretches chest and lungs
·Stimulates abdominal organs
·Soothes the nervous system

RestorativeBackbend

Extended Puppy Pose

Uttana Shishosana

·Stretches spine and shoulders
·Calms the mind
·Relieves chronic tension in neck

Seated

Half Pigeon Prep

Ardha Kapotasana

·Releases deep hip tension
·Stretches piriformis
·Improves external hip rotation

KneelingRestorative

Thunderbolt Pose

Vajrasana

·Aids digestion
·Calms the mind
·Strengthens pelvic muscles

RestorativeBackbend

Reclined Hero Pose

Supta Virasana

·Stretches thighs and hip flexors
·Relieves leg fatigue
·Improves digestion

Kneeling

Table Pose

Bharmanasana

·Stabilizes the spine
·Strengthens arms and shoulders
·Improves posture

Arm Balance

Bear Plank

Bharmanasana Variation

·Strengthens core and arms
·Builds wrist stability
·Improves full-body coordination

KneelingBalanceForward Bend

One Legged Table

Bharmanasana Pada Uttana

·Strengthens back and glutes
·Improves balance
·Stabilizes the pelvis

Forward BendTwist

Revolved Downward-Facing Dog

Parivrtta Adho Mukha Svanasana

·Stretches chest and spine
·Detoxifies abdominal organs
·Opens the chest

StandingForward BendTwist

Revolved Standing Forward Fold Both Hands To Feet

Parivrtta Uttanasana Dwi Hasta Pada

·Stretches hamstrings and spine
·Massages abdominal organs
·Calms the nervous system

Forward BendInversion

Reverse Head Two Hands Bounded Pose

Vipreet Sheersh Dvi Hasta Badhasana

·Stretches hamstrings deeply
·Releases tension in the spine
·Stimulates digestion

KneelingBalance

Balancing Table Pose

Dandayamana Bharmanasana

·Strengthens back and core
·Improves balance and coordination
·Tones the glutes

StandingBalance

Half Chair Pose

Ardha Utkatasana

·Strengthens thighs and ankles
·Improves balance
·Tones the core

Seated

Cradle Pose Straight Leg

Utthita Hindolasana

·Opens outer hips
·Stretches the hamstrings
·Reduces lower back tension

SeatedForward BendTwist

Revolved Head-to-Knee Pose

Parivrtta Janu Sirsasana

·Stretches hamstrings
·Opens the chest
·Increases spinal mobility

Standing

Goddess Pose

Utkata Konasana

·Strengthens legs
·Opens hips and chest
·Builds heat and endurance

StandingForward Bend

Big Toe Pose

Padangusthasana

·Stretches hamstrings
·Stretches hamstrings and calves
·Improves posture

Backbend

Half Frog Pose

Ardha Bhekasana

·Stretches hip flexors
·Stretches thighs and hip flexors
·Opens hip flexors

Seated

Heron Pose

Krounchasana

·Stretches hamstrings
·Stretches entire back body
·Improves posture

Arm Balance

Scale Pose

Tolasana

·Strengthens arms and wrists
·Strengthens core
·Strengthens wrists and core

Arm BalanceForward Bend

Shoulder-Pressing Pose

Bhujapidasana

·Strengthens arms and wrists
·Strengthens core
·Prepares for arm balances

Arm BalanceForward Bend

Eight-Angle Pose

Astavakrasana

·Strengthens arms and wrists
·Strengthens core
·Builds core strength

Seated

Split Pose

Hanumanasana

·Stretches hamstrings and groin
·Opens hip flexors
·Opens hips

Restorative

Knees-to-Chest Pose

Apanasana

·Reduces lower back tension
·Relieves back pain
·Soothes the nervous system

Arm Balance

Forearm Plank

Makara Adho Mukha Svanasana

·Strengthens core
·Strengthens arms and core
·Strengthens back and core

Arm Balance

Peacock Pose

Mayurasana

·Strengthens core and arms
·Strengthens wrists and forearms
·Stimulates abdominal organs

Arm Balance

Reverse Plank

Purvottanasana

·Opens the chest
·Strengthens arms and legs
·Stretches the neck

Backbend

Wild Thing

Camatkarasana

·Opens the chest
·Opens the chest and lungs
·Opens hips

Inversion

Feathered Peacock Pose

Pincha Mayurasana

·Strengthens arms and shoulders
·Strengthens shoulders and arms
·Opens the chest

Arm BalanceForward Bend

Firefly Pose

Tittibhasana

·Strengthens arms and wrists
·Strengthens core
·Opens hips

Arm BalanceForward BendTwist

Side Crow Pose

Parsva Bakasana

·Strengthens arms and wrists
·Strengthens core
·Builds core strength

Arm Balance

Visvamitrasana

·Strengthens arms and wrists
·Strengthens core
·Opens hips

Inversion

Handstand

Adho Mukha Vrksasana

·Strengthens arms and shoulders
·Strengthens core
·Builds focus and stamina

StandingBalance

Bird of Paradise

Svarga Dvijasana

·Improves balance
·Opens hips
·Stretches hamstrings

Restorative

Side-Reclining Leg Lift

Anantasana

·Strengthens legs
·Stretches hamstrings
·Strengthens inner thighs

BackbendKneeling

One-Legged King Pigeon Pose II

Eka Pada Rajakapotasana II

·Opens hip flexors
·Opens the chest
·Stretches thighs and hip flexors

SeatedTwist

Bharadvaja's Twist

Bharadvajasana

·Aids digestion
·Increases spinal mobility
·Relieves stress

Restorative

Reclining Hand-to-Big-Toe Pose I

Supta Padangusthasana I

·Stretches hamstrings
·Aids digestion
·Relieves back pain

BackbendInversion

Upward Facing Two-Foot Staff Pose

Dwi Pada Viparita Dandasana

·Strengthens back and glutes
·Opens hips and chest
·Strengthens arms and shoulders

StandingForward Bend

Standing Forward Bend

Uttanasana

·Stretches hamstrings
·Calms the mind
·Relieves stress

SeatedForward Bendfamilies.hip-opening

Wide-Angled Seated Forward Bend

Upavistha Konasana

·Stretches hamstrings
·Opens hips and groin
·Calms the mind

Kneeling

Lion Pose

Simhasana

·Relieves stress
·Calms the mind
·Stimulates thyroid

Seatedfamilies.hip-opening

Rope Pose

Rajju Asana

·Opens hips
·Stretches knees and ankles
·Calms the mind

BackbendBalance

King Pigeon Pose

Kapotasana

·Opens the chest
·Stretches hip flexors
·Strengthens back and core

Arm BalanceTwist

Pose Dedicated to the Sage Koundinya I

Eka Pada Koundinyasana I

·Strengthens core and arms
·Improves balance
·Strengthens wrists and forearms

BackbendRestorative

Cat Pose

Marjaryasana

·Stimulates the spine
·Calms the mind
·Massages spine and organs

Backbend

Cow Pose

Bitilasana

·Releases tension in the spine
·Massages spine and organs
·Warms the body

StandingBalanceBackbend

High Crescent Lunge Pose

Ashta Chandrasana

·Stretches hip flexors
·Strengthens legs and core
·Improves balance

Standing

Upward Salute

Urdhva Hastasana

·Improves posture
·Strengthens legs
·Energizes the body

Arm BalanceForward Bend

Crane Pose

Bakasana

·Strengthens core and arms
·Strengthens wrists and forearms
·Improves balance

Arm Balance

One-Legged Crane Pose

Eka Pada Bakasana

·Strengthens core and arms
·Improves balance
·Strengthens wrists and forearms

Arm Balance

Flying Pigeon Pose

Eka Pada Galavasana

·Strengthens core and arms
·Opens outer hips
·Improves balance

Arm Balance

Elephant Trunk Pose

Eka Hasta Bhujasana

·Strengthens core and arms
·Stretches hamstrings
·Opens outer hips

Inversion

Supported Headstand

Sirsasana I

·Strengthens shoulders and arms
·Improves balance
·Improves concentration

Inversion

Tripod Headstand

Sirsasana II

·Strengthens arms and shoulders
·Builds core strength
·Improves balance and coordination

Inversion

Limited Supported Headstand

Sirsasana III

·Strengthens core and arms
·Improves posture
·Improves concentration

InversionBackbend

Scorpion Pose

Vrscikasana

·Strengthens core and arms
·Increases spinal flexibility
·Improves balance

InversionBackbend

Formidable Face Pose

Ganda Bherundasana

·Strengthens shoulders and arms
·Builds core strength
·Increases spinal flexibility

Arm Balance

Pose Dedicated to the Sage Koundinya II

Eka Pada Koundinyasana II

·Strengthens arms and wrists
·Strengthens core
·Stretches hamstrings

InversionForward Bend

One-Legged Downward-Facing Dog Pose

Eka Pada Adho Mukha Svanasana

·Stretches hamstrings
·Strengthens shoulders and arms
·Improves balance

Standing

Triangle Pose

Trikonasana

·Stretches hips and hamstrings
·Strengthens legs
·Opens the chest

StandingBalanceTwist

Revolved Half Moon Pose

Parivrtta Ardha Chandrasana

·Improves balance
·Strengthens legs and core
·Increases spinal mobility

StandingBalance

Extended Hand-to-Big-Toe Pose

Utthita Hasta Padangusthasana

·Improves balance
·Stretches hamstrings
·Opens hips

StandingBalance

Extended Hand-to-Big-Toe Pose D

Utthita Hasta Padangusthasana D

·Improves balance
·Opens hips
·Strengthens legs

StandingBalanceTwist

Revolved Hand-to-Big-Toe Pose

Parivrtta Hasta Padangusthasana

·Improves balance
·Opens outer hips
·Releases tension in the spine

SeatedForward Bend

Forward Fold in Easy Pose (Sukhasana)

Adho Mukha Sukhasana

·Calms the mind
·Stretches hips and thighs
·Relieves stress

Seated

Lotus Mountain Pose

Padma Parvatasana

·Lengthens the spine
·Opens the chest
·Improves posture

SeatedForward Bend

Forward Fold in Hero Pose

Adho Mukha Virasana

·Calms the mind
·Relieves stress
·Stretches hips and thighs

SeatedBalance

Half Boat Pose

Ardha Navasana

·Strengthens core
·Tones the abdomen
·Improves balance

SeatedForward Bend

Three-Limbed Forward Bend

Triang Mukhaikapada Paschimottanasana

·Stretches hamstrings
·Stretches knees and ankles
·Calms the mind

SeatedForward Bend

Pose Dedicated to the Sage Marichi I

Marichyasana I

·Stretches hamstrings
·Stimulates digestion
·Lengthens the spine

SeatedTwist

Pose Dedicated to the Sage Marichi III

Marichyasana III

·Increases spinal mobility
·Stimulates digestion
·Strengthens the core

SeatedForward Bend

Forward Fold in Butterfly (Baddha Konasana)

Adho Mukha Baddha Konasana

·Opens hips and groin
·Calms the mind
·Relieves stress

Seated

Bound Lotus Pose

Baddha Padmasana

·Opens hips and knees
·Opens the chest
·Improves concentration

SeatedForward Bend

Tortoise Pose

Kurmasana

·Opens hips and groin
·Stretches hamstrings
·Calms the nervous system

Restorative

Upward Extended Feet Pose

Urdhva Prasarita Padasana

·Strengthens core and hip flexors
·Tones the abdomen
·Relieves leg fatigue

RestorativeTwist

Revolved Abdomen Pose

Jathara Parivartanasana

·Massages spine and organs
·Stimulates digestion
·Relieves stress

Arm Balance

Four-Limbed Staff Pose

Chaturanga Dandasana

·Strengthens arms and wrists
·Strengthens core
·Builds core strength

Backbend

Locust Pose I

Salabhasana I

·Strengthens back muscles
·Opens the chest
·Strengthens glutes and spine

Backbend

Frog Pose

Bhekasana

·Stretches thighs and hip flexors
·Opens the chest
·Strengthens the back

SeatedBalance

Foot Behind the Head Pose

Eka Pada Sirsasana

·Opens hips deeply
·Stretches hamstrings
·Improves concentration

Inversion

Side One-Legged Headstand

Parsvaikapada Sirsasana

·Improves balance
·Strengthens shoulders and arms
·Strengthens core

InversionTwist

Side Headstand

Parsva Sirsasana

·Strengthens shoulders and arms
·Improves balance
·Increases spinal mobility

InversionTwist

Revolved One-Legged Headstand

Parivrtta Eka Pada Sirsasana

·Strengthens shoulders and arms
·Improves balance
·Increases spinal mobility

Backbend

Bridge Pose Ankle Grip Variation

Catush Padasana

·Opens the chest
·Strengthens back and glutes
·Stimulates thyroid

Inversion

One-Legged Shoulderstand

Eka Pada Sarvangasana

·Stimulates thyroid
·Strengthens core
·Improves balance

Inversion

Side One-Legged Shoulderstand

Parsvaika Pada Sarvangasana

·Stimulates thyroid
·Strengthens core
·Improves balance

Inversion

Reclining Angle Pose

Supta Konasana

·Stretches inner legs and hips
·Stimulates thyroid
·Calms the nervous system

Inversion

Ear Pressure Pose

Karnapidasana

·Calms the nervous system
·Stretches entire back body
·Stimulates thyroid

BackbendBalance

One-Legged Bridge Pose

Eka Pada Setu Bandha Sarvangasana

·Strengthens back and glutes
·Opens the chest
·Improves balance

Arm BalanceForward Bend

Pendant Pose

Lolasana

·Strengthens arms and wrists
·Strengthens core
·Builds wrist stability

StandingBackbend

Reverse Warrior Pose

Viparita Virabhadrasana

·Stretches the side body
·Strengthens legs
·Opens the chest

Restorative

Reclining Pigeon Pose

Sucirandhrasana

·Releases deep hip tension
·Stretches outer hips
·Relieves lower back tension

SeatedTwist

Revolved Easy Pose

Parivrtta Sukhasana

·Increases spinal mobility
·Stimulates digestion
·Calms the mind

Arm BalanceForward Bend

Two-Handed Arm Pressure Pose

Dwi Hasta Bhujasana

·Strengthens arms and wrists
·Strengthens core
·Opens hips

Seated

Adept's Pose

Siddhasana

·Calms the mind
·Improves posture
·Opens hips

SeatedForward Bend

Wide-Angle Seated Forward Fold

Upavistha Konasana Uttanasana

·Stretches inner legs and hips
·Stretches hamstrings
·Calms the mind

SeatedForward Bend

Fire Log Forward Fold

Agnistambhasana Uttanasana

·Releases deep hip tension
·Stretches outer hips
·Calms the mind

StandingForward Bend

Wide-Legged Forward Fold A

Prasarita Padottanasana A

·Stretches hamstrings
·Calms the mind
·Strengthens legs

StandingForward Bend

Wide-Legged Forward Fold B

Prasarita Padottanasana B

·Stretches hamstrings
·Strengthens legs
·Improves posture

StandingForward Bend

Wide-Legged Forward Fold C

Prasarita Padottanasana C

·Opens the chest
·Stretches hamstrings
·Stretches shoulders

StandingForward Bend

Wide-Legged Forward Fold D

Prasarita Padottanasana D

·Stretches hamstrings
·Improves balance
·Strengthens legs

Restorative

Crocodile Pose

Makarasana

·Calms the nervous system
·Relieves stress
·Releases tension in the spine

Backbend

Raised Leg Pose

Uttana Padasana

·Strengthens core and hip flexors
·Opens the chest
·Stimulates abdominal organs

Restorative

Supine Staff Pose

Supta Dandasana

·Stretches hamstrings
·Lengthens the spine
·Calms the mind

StandingForward Bend

Firefly Pose B

Tittibhasana B

·Stretches hamstrings
·Opens outer hips
·Stretches the neck

Kneeling

Half Splits Pose

Ardha Hanumanasana

·Stretches hamstrings deeply
·Releases hip flexors
·Prepares for full splits

StandingForward Bend

Hands-Under-Feet Pose

Padahastasana

·Deeply stretches hamstrings
·Relieves wrist tension
·Calms the nervous system

Balance

Fallen Triangle Pose

Patita Tarasana

·Opens the chest and hips
·Strengthens arms and core
·Improves lateral flexibility

Kneeling

Half Circle Pose

Ardha Mandalasana

·Opens the chest and shoulders
·Stretches the lateral body
·Strengthens the legs and core

StandingBalanceBackbend

Sugar Cane Pose

Ardha Chandrasana Chapasana

·Deepens the hip flexor stretch of Half Moon
·Opens the chest and shoulder
·Challenges balance and coordination

Backbend

Eight-Limbed Salutation

Ashtanga Namaskara

·Strengthens arms, chest and core
·Prepares the spine for deeper backbends
·Builds upper body endurance

BackbendBalanceInversion

One-Legged Wheel Pose

Eka Pada Chakrasana

·Deeply opens the chest and hip flexors
·Strengthens arms, legs and spine
·Builds advanced backbend mobility

Balance

Swan Pose

Hamsasana

·Strengthens wrists and forearms
·Builds core and arm balance
·Improves concentration

Kneelingfamilies.side-bend

Revolved Gate Pose

Parivrtta Parighasana

·Stretches the lateral torso and obliques
·Mobilizes the thoracic spine
·Opens the shoulder and chest

BalanceSeated

Balancing Bear Pose

Merudandasana

·Strengthens the core and hip flexors
·Improves balance and concentration
·Stretches the hamstrings and inner thighs

Seatedfamilies.hip-opener

Compass Pose

Parivrtta Surya Yantrasana

·Opens the hamstrings and IT band
·Deeply stretches the shoulder and side body
·Improves spinal rotation

Twist

Noose Pose

Pasasana

·Deeply rotates the thoracic spine
·Stretches the shoulders and ankles
·Stimulates abdominal organs

SeatedBalance

Kneeling Lotus Pose

Gorakhasana

·Develops a sense of balance
·Calms the mind
·Relaxes the nervous system

SeatedBalance

Cowherd Pose

Gorakshasana

·Makes the legs and feet extremely flexible
·Tones the reproductive system
·Can relieve piles and urinary disorders

Forward Bend

Sleeping Pigeon Pose

Kapotasana II

·Deeply stretches the hip flexors and glutes
·Releases tension in the lower back
·Calms the nervous system

Standing

Humble Warrior

Baddha Virabhadrasana

·Strengthens legs
·Opens hips and chest
·Opens the chest and hips

Standing

Half Squat Pose

Skandasana

·Opens hips and groin
·Stretches inner legs and hips
·Improves ankle flexibility

StandingTwist

Revolved Runner's Lunge

Parivrtta Utthita Ashwa Sanchalanasana

·Stretches hip flexors
·Opens the chest
·Increases spinal mobility

Twist

Thread-the-Needle Pose

Parsva Balasana

·Releases deep hip tension
·Opens the shoulder and chest
·Relieves back pain

StandingBackbend

Standing Backbend

Anuvittasana

·Opens the chest
·Strengthens the back
·Improves posture

Restorative

Wind-Relieving Pose

Pavanamuktasana

·Stimulates digestion
·Relieves back pain
·Massages abdominal organs

Standing

Standing Side Bend

Parsva Urdhva Hastasana

·Stretches the side body
·Stretches the lateral torso and obliques
·Improves lateral flexibility

Seated

Seated Side Bend

Parsva Sukhasana

·Stretches the side body
·Stretches the lateral torso and obliques
·Improves lateral flexibility

Restorative

Frog Pose

Mandukasana

·Opens inner thighs and hips
·Releases deep hip tension
·Opens hips and groin

Forward Bend

Dragonfly Pose

Maksikanagasana

·Opens inner thighs and hips
·Stretches inner legs and hips
·Stretches hamstrings

KneelingBackbendBalance

Tiger Pose

Vyaghrasana

·Strengthens back and core
·Opens the chest
·Stretches hip flexors

KneelingForward BendInversion

Rabbit Pose

Sasangasana

·Lengthens the spine
·Relieves back pain
·Stretches the neck

SeatedForward Bend

Pose Dedicated to the Sage Marichi II

Marichyasana II

·Opens hips and groin
·Increases spinal mobility
·Stimulates abdominal organs

Restorative

Reclining Hand-to-Big-Toe Pose II

Supta Padangusthasana II

·Stretches inner legs and hips
·Opens inner thighs and hips
·Opens hips and groin

Seated

Archer Pose

Akarna Dhanurasana

·Stretches hips and thighs
·Strengthens legs
·Improves balance and concentration

Seated

Side Splits

Samakonasana

·Opens inner thighs and hips
·Stretches inner legs and hips
·Opens hips and groin

Arm BalanceInversion

Fallen Angel Pose

Devaduuta Panna Asana

·Strengthens arms and core
·Improves balance
·Increases spinal flexibility

Arm Balance

Two-Legged Arm Balance

Dwi Pada Koundinyasana

·Strengthens arms and core
·Strengthens wrists and core
·Improves balance

Backbend

Side Bow Pose

Parsva Dhanurasana

·Opens the chest
·Opens hips and chest
·Stretches hips and thighs

KneelingBackbend

Little Thunderbolt Pose

Laghuvajrasana

·Opens the chest
·Stretches hip flexors
·Strengthens the back

InversionArm Balance

Clown Pose

Sir-Bakasana

·Strengthens arms and wrists
·Strengthens core
·Improves balance