The ultimate yoga guide

Ultimate Yoga Guide

​Below you are going to find 70 different yoga exercises that you can follow along with. We have set out to write the most comprehensive yoga guide on the internet so that you have a trusted source and can refer back to this one page if you are ready to move onto more challenging poses. Each pose has explainer steps and then a video that will run you through what exactly should happen in each movement.

So without any further interruptions let your session begin​, may you find peace and inner relaxation from this guide.

1. The Child Pose

Level: Beginner

What is it?

The child pose is a yoga posture for stretching and relaxing your entire body from the toes to the spinal cord. It is also called the fetal position since the child in the womb rests in this posture. It provides natural solace to the mind and body. It is easy to learn and practice at our home over the standard Yoga mat.

Who can do it?

Primarily, it is a beginner’s posture. But the advanced trainees can also do it for neutralizing the accumulated stress in the muscles after performing the primary postures like the headstand posture, Cobra posture, Supine diamond posture, etc. You may perform the posture regardless of your existing body mass index with ease.

How to do it?

You can start with the lotus posture and folded hands in the salutation (NAMASTE) posture. Keep your back and neck straight and gaze forward. AS you follow the steps this video, remember to keep your breathing normal. Make sure your feet touch each other from the thumb to the hind-side evenly and gently. The glutes should touch the hind feet gently and rest on them.

Your arms should stay parallel to each other at hip width. Follow the video instructions carefully and accurately. Once you reach the flat palm position, deepen your breathing and keep it slow. Feel the expansion and contraction of your lungs as the front ribs get compressed gently. You can stay in this posture as long as you are comfortable.

What are the benefits?

The spinal cord stretches to its most comfortable position during the child pose for relaxing and stress elimination. It reduces the lower back ache considerably. It is highly useful if you work in the sitting position for extended hours. The posture also improves digestion, circulation, and mind relaxation.

What are the precautions?

Consult your physician during pregnancy, post surgical recovery time, and abnormal disorders in the spinal cord, neck and muscles.

2. Hamstring Stretch Right

Level: Beginner

What is it?

The reclined hamstring stretch right pose is a Yoga posture for stretching your hamstring, calves, thighs lower back and the hips. In Sanskrit it is called the SUPTA-PADA-ANGUSHTA-ASANA. SUPTA means supine PADA is the foot and ANGUSHTA is the big toe and ASANA is the pose.

Who can do it?

Primarily it is a pose for the beginners. Even the advanced trainees can perform the pose after the complex postures like the camel pose, pigeon pose, headstand, etc.

How to do it?

You need to start with the warm up posture as shown in the beginning of the video. When the right thigh touches the torso, the muscles stretch out and relax. By pressing the left thigh front heavily to the floor, you stretch and relax the left leg fully.

The vertical position of the right leg stretches the muscles, bones and the tissues. The stress in the legs, hips, foot and the heels gets healed. If you find it difficult to hold the leg, hold the right thigh with both the hands as shown in the video. Stretch the right leg up to the maximum possible vertical angle with the floor and hold it for a few seconds.

Now, you can stretch your right leg to the right gradually. Lower it towards the floor as much as possible. Hold the middle of the right thigh with your right hand. Don’t overdo it beyond your comfort zone. You can gradually increase the stretch with consistent practice.

Now return your right leg back to the vertical position and hold the thigh with your two hands. Stay for a few seconds in this position. Release your hands from the thighs and slowly lower the right leg to the floor, parallel to the left leg.

What are the benefits?

 Prostate gland simulation, lower back pain reduction, normalization of blood pressure, improved digestion, and muscle strengthening are some of the key benefits.

What are the benefits?

 Prostate gland simulation, lower back pain reduction, normalization of blood pressure, improved digestion, and muscle strengthening are some of the key benefits.

3. Hamstring Stretch Left 

Level: Beginner

What is it?

The reclined hamstring stretch left pose is similar to the right stretch, except that you are using the left leg while the right leg remains stationary on the floor. The SUPTA-PADA-ANGUSHTA-ASANA left is more useful for the soft muscles of the cardiovascular system.

Who can do it?

Primarily it is meant for the beginners. But the advanced level trainees also use it for relaxing the body muscles and the tissues after performing more complex yoga postures.

How to do it?

Lie down on the yoga mat on your back and legs straight at hip width. Follow the video instructions as you bend the left knee and press onto your torso. Grip your left leg just below the knee with both your hands. Keep the right leg straight on the floor. Raise the left leg vertically to the floor as shown in the video and grip the left thigh with both your hands.

You need to follow the timing of posture and holding position exactly according to the video, so it makes a huge impact on the positive results you get from the workout. AS you stretch your left leg to the left, relax and breathe normally, while holding the lower thigh with your left hand for support. Lower the leg towards the floor as much as you can without straining.

Hold the position for a few seconds before returning to the vertical position. Hold for a few seconds more and lower the left leg to the floor gently. The procedure completes one cycle of the hamstring stretch left pose.

What are the Benefits?

The cardiovascular system gets stimulated into action. Improvement in digestion, muscle relaxation, and the circulation are some of the key benefits.

What are the Precautions?

You should consult your physician during pregnancy and post surgical recovery time. Avoid the pose if you have spinal cord disorders.

4. Cat Cow Pose

Level: Beginner

What is it?

The cat cow pose is a yoga posture for relaxing the entire length of the spinal cord from the neck to the lower back. The name is derived from the position of your arms and legs on all the fours with bent knees.

Who can do it?

The cat cow pose is for the beginner. It is in fact one of the simplest of the poses which helps in preparing your body for the intermediate and advanced yoga postures.

How to do it?

You have to start the cow cat pose from the child pose as shown in the video. The second stage is the table pose in which you rest your legs on the toes. Stretch the toes downward and apply pressure on the floor while they support your legs.

Keep your breath slow and deep as you follow the instructions while performing the workout. Bending the middle of your spinal cord up may put pressure and cause a bit of inconvenience in the beginning. But your body gets conditioned to it soon. Keep the neck vertical to the floor as you lower your spinal cord and lift the neck up.

The positions of the neck and the back should be perfectly opposite to each other (when you lower the back, the neck goes up and vice versa). Hold your arms at a convenient angle with your back to the floor. Press the palms, knees, and the toes onto the floor while moving your neck and back. Do not overstretch your body.

What are the benefits?

 The cow cat pose is helpful for women during menstrual cycles to generate energy in the body and eliminate the cramps. The muscles in the cardiovascular system, upper back and neck, hips, Glute, arms, legs and the feet relax and stretch.

What are the precautions?

Make sure your yoga mat is on a slip free floor. You can also perform the pose during pregnancy without any hesitation. But you need to consult your yoga trainer and take tips on how to avoid excess pressure on the womb while practicing.

5. Downward Dog  

 Level: Beginner

What is it?

The Downward Dog Pose (Adho Mukha Svanasana in Sanskrit) is a standing yoga posture with the upside down (upper body). You support your body with the two arms and legs while your body shape resembles an inverted V.

Who can do it?

The Downward Dog Pose is primarily meant for the beginners. It involves the action of the spine, arms, shoulders, and the hamstrings. You can relax your entire body and mind early in the morning. Even intermediate and advanced level trainees can perform this exercise after the other complex yoga poses.

How to do it?

Start the posture exactly as shown in the video. Pay special attention to the position of your feet as you bend them and rest on the toes. It might put pressure ad cause pain in the beginning. But you will get used to it as you practice.

Raise your torso up and bring your head down simultaneously as shown in the video. Your eyes should focus constantly on the floor and head remain in line with the spinal cord. Make sure your legs are at hip width and supported on the lower heels. You should lift the hind side of the heel to the angle exactly as shown in the video. The knees should also bend as shown in the video.

What are the benefits?

The Downward Dog Pose is useful in eliminating the stress from the entire body. The flow of oxygenated from the body into the head helps in relieving the depression. It delivers strength and stability to the skeletal of the body and smooth muscles in the cardiovascular system.

6. Beginner High Plank

Level: Beginner 

What is it?

The beginner high plank is a basic yoga posture for breath retention in which you exercise the torso, arms, shoulders, legs and the feet. It is known to stretch the abdominal muscles and the spinal cord to the maximum level. It is called the KUMBHAKASANA in Sanskrit.

Who can do it?

It is primarily meant for the beginners. The pose can also help the advanced trainees in relaxing the muscles and the spinal cord after performing the complex poses.

How to do it?

Initially, you can perform the Beginner High Plank Pose with the downward dog pose and use the torso and arms to get into the plank position.  Follow the video accurately for the movements and the position of the body parts with reference to each other and the floor. The position is the main aspect of the pose and it enhances the results.

Once you lower your knees to the floor, the spinal cord should be straight and angled at 45-degrees to the floor. Keep the neck in line with the spinal cord and the arms perpendicular to the floor. Open your palm and stretch your fingers freely with equal distance between them. Your feet should be at hip distance apart. You need to support your lower body on the toes.

What are the benefits?

The Beginner High Plank is useful for strengthening the spinal cord writs, shoulders and arms. The lungs get Detox as you retain the breath while your body is in the pose. Your body’s normal posture also improves as you practice the pose.

What are the precautions?

If you have weak bones, high blood pressure, or the caper tunnel syndrome, it is better to avoid the pose. Pregnancy and post spinal surgical recovery are the other times for avoiding the pose.

7. High Plank

Level: Beginner and intermediate

What is it?

High Plank is the advanced version of the beginner high plank. In this pose you put additional pressure on the abdomen and the low back. It looks similar to the beginner version, but you need to focus more on your breathing.

Who can do it?

It is a pose meant for the beginner and the intermediate level trainees, when you practice it for muscle and bone relaxation and strengthening. You can also perform the exercise in the advanced level for streamlining your breath and the body posture.

How to do it?

Follow the video accurately as you start from the downward dog pose. As you push the torso and angle your arms and shoulders, make sure your palm is flat on the floor and the feet are elevated at an angle of 45-dgrees from the floor. Support your lower body on the toes and the upper body on the hands.

The flow of the torso should be smooth and slow. Trying to hurry tough the movement can cause unpleasant results in your body and increase stress levels. Your outer arm should always be inward as specified in the video to get the best balance.

What are the benefits?

The core nerves and the muscles around the spinal cord get strengthened with the High Plank pose. Knee, arms, shoulders, and the hips relax and stretch. Stress levels reduce and the circulation becomes normal. Holding the breath for five seconds during the pose strengthens the lungs.

What are the precautions?

If you have heart or breathing disorder, weak bones and joints, or carper tunnel syndrome, it is better to avoid the high plank pose. Pregnancy and post surgical recovery are the other times you need to avoid the high plank pose. Otherwise, there are no practical problems in performing the pose.

8. Chaturunga

Level: Beginner

What is it?

The Chaturunga is also called as the four limed staff pose (CHATUR means four in Sanskrit). In this pose, you use the four limbs to support your body, which literally floats on the air before you rest it on the floor. The weight your body exerts on the four limbs provides the perfect exercise for them.

Who can do it?

The Chaturunga is primarily meant for the beginner. There is no gender or age restriction as children from the age of 8 to the adults at the age of 60+ can perform the pose.

How to do it?

The video shows the perfect way to perform the Chaturunga pose from the start in which you assume the plank position. The palms should be flat, pointed outward and pressed on the floor.  The line from the feet to the head should be straight. Stretch your torso to your comfort level and breathe slowly and deeply.

Make sure your body is supported evenly on the arms and the toes. You can bend your toes to the level of your comfort. But you need to stretch them as they should relax. Lower your body slowly onto the floor and focus your eyes onto the floor. 

What are the benefits?

The Chaturunga pose strengthens the muscles in the lower back, upper back, neck, shoulders and arms, legs, and the hips. You can perform this pose before trying the other poses like the warrior, side angle, eagle pose, etc. Relaxation of the muscles and the joints acts as a natural lubricant generator within the joints. The pose also improves the chest relaxation.

What are the precautions?

Post surgical patients should avoid the pose. Practically there are no other restrictions, since the pose is the simplest and the easiest. You may face some initial hiccups if you have a fat belly or spinal cord pain.

9. Cobra Upward Facing Dog

Level: Beginner

What is it?

The Cobra Upward Facing Dog is a combination of the upward cobra and the upward dog. It is called the (Urdhva Mukha Svanasana (dog)/Bhujanga (Cobra) Asana). The lifting of the upper body from the hips creates a pressure zone on the abdomen and the hips, which spreads down to the toes. Your upper body remains relatively free from stress, except the pressure on the middle of the spinal cord.  

Who can do it?

The Cobra Upward Facing Dog is a pose meant for the beginners. It helps you eliminate the stress from your body after a tough and tiring day. You can also practice it in the early morning to keep your body flexible and the mind fresh.

How to do it?

Start from the initial posture as shown in the video. You need to stretch your upper body higher and lower. Since your arms take up most of the pressure from the upper body, you should keep them slightly bent as shown in the video. Keeping then straight or at the wrong angle can increase the stress on the hips and the shoulders.

As you stretch up higher, transfer the upper body weight gently onto the two stretched out palms. At this stage, you need to breathe deeply and slowly. Keep the chest and the neck in line with each other and perpendicular to the floor. Avoid over stretching and perform the pose within your comfort zone. You can get better with practice.

What are the benefits?

The Cobra Upward Facing Dog is the best exercise for strengthening your lower back, upper back, neck and the shoulder muscles. At the same time, the spinal cord becomes flexible and strong. Deep and slow breathing with stretched chest relaxes the lungs.

What are the precautions?

If you have problems with the spinal cord, or the back muscles, it is better to avoid the pose.

10. Beginners Flow

Level: Beginner

What is it?

The Beginners Flow is a seamless combination of four poses, namely the downward dog, high plank, Chaturunga, and the Cobra.  The flow happens in the sequence and stretches almost all the muscles and tissues in your body from the neck to the toes.

Who can do it?

The recommended level is the beginner. You get to relax and stretch your body muscles and joints to get relief from pain and stress. You can also perform the pose in the advanced level while working on the other complex poses like the headstand, reverse table, etc.

How to do it?

Start from the downward dog pose and proceed through the other poses as shown in the video accurately. Make sure your body movement is smooth and resembles the flow of water. Stretch your torso fully as you push it forward. Once you are in the next position, hold it for a few seconds and breathe deeply and slowly.

Once you bend and rest on your knees, stretch your feet and rest on the toes. Move your arms to the exact position and angle as shown in the video. Follow the audio instructions accurately to make the pose effective. Once you are in the cobra position, stretch your neck up and look straight. The vertical position of your upper body should be at an angle of 30-degrees with your supporting arms. The curve between the upper and lower body should be kept in a comfortable angle to avoid excess of pressure on the spinal cord. 

What are the benefits?

The Beginners Flow brings the rhythm into your body movement. It relaxes the major and minor skeletal muscles in the shoulders, arms, abdomen, Glutes, and the legs. It improves circulation and oxygenates the blood much faster. The pain in the upper and lower back reduces considerably.

What are the precautions?

Avoid the exercise during pregnancy, spinal cord injury, and the post surgical recovery period.

11. Flow 2

Level: Beginner

What is it?

The Beginner flow is a combinational yoga posture which starts with the Downward Dog Pose. After staying for a few seconds in this pose, you move onto the high plank. It is followed by the Chaturunga and the upward cobra-pose. The smooth movement of your body from the start to the finish helps in streamlining the physical fitness and the mental relaxation.

Who can do it?

The Flow 2 is recommended for the beginners. It helps you stretch and relax the primary and the secondary skeletal muscles in the upper and lower body. Advanced level trainees can perform this pose after the other complex postures for restoring the flexibility of the muscles and joints.

How to do it?

Start from the downward dog pose as shown in the video. Bend your knees slightly towards your chest and keep your arms straight, while the palms press the floor gently. Rest your lower body on the front heels. Keep the neck in line with the upper body and focus your eyes on the floor. At this position, the body weight will be distributed equally between the upper and lower body.

Slowly move onto the high plank position as shown in the video, by shifting the body weight onto the torso. Push your glutes and the hip forward. Keep the arms perfectly perpendicular to the floor and rest your lower body on the toes.

Touch the floor with your knees first. Then you can lie flat with the support of your arms. You can rest for a few seconds before moving onto the cobra pose. Then you can return to the downward dog pose.

What are the benefits?

The flow brings in perfect coordination between the mind and body. The Flow 2 is known to relax and stretch all the skeletal muscles in the upper and lower body equally.

What are the precautions?

Avoid the pose during pregnancy and post surgical recovery for the spinal cord injury or lower back pain.

12. Low Runners Lunge Left

Level: Beginner

What is it?

The Low Runners Lunge Left is the yoga posture for the athletes. The aim is to provide stability for the lower body, while stretching the arms, shoulders, and the abdomen. You need to stretch your left leg forward with bent keen, while stretching back the right leg straight. 

Who can do it?

The Low Runners Lunge Left is for the beginners in yoga and the athletes who wish to strengthen the leg muscles. You can also perform the pose after your working day to relive the stress in your body.

How to do it?

Follow the video from the downward dog pose to the plank pose briefly, before extending your left leg forward and resting your upper body on it. The left knee should be perfectly over the heel.  Stretch your arms down and place the five fingers equally spread on the floor. Keep the neck at an angle of 45-degrees to the arms. 

Stretch your body by bending the right knee slightly. You can stay on this pose for a few seconds and keep your right knee on the floor. Now, your lower body weight is on the right leg, while the upper body weight rests on the left leg. Your arms only support your upper body. Hold the position for a couple of minutes or as long as you feel comfortable. The left foot is straight while the right foot rests on the toes.

Breathe deep and slow during the entire sequence. Keep the arms steady while balancing the upper body on the left leg.

What are the benefits?

If you are an athlete tying to flex your knee, thigh, ankle, and the foot, the Low Runners Lunge Left is the right pose for you. The posture also strengthens the major and minor muscles in the legs, arms and shoulders, chest, upper and lower back, and the neck.

What are the precautions?

Avoid the Low Runners Lunge Left pose during pregnancy and spinal cord injuries and post surgical times.

13. Low Lunge Right Side

Level: Beginner

What is it?

 The Low Runners Lunge Right Side is the muscle relaxing yoga posture for the athletes. The aim is to lower the stress levels in the muscles and increase the stability of the lower body.  The muscles in the arms, shoulders, and the abdomen get stretched. Stretch your right leg forward with bent knees, while stretching back the left leg straight. 

Who can do it?

The Low Runners Lunge Right Side is recommended for the beginners in yoga and the athletes who wish to strengthen the leg muscles. Try practicing the exercise 10 minutes before you start sprinting.

How to do it?

Follow the video from the downward dog pose to the plank pose briefly, before extending your right leg forward and resting your upper body on it. The right knee should be perfectly over the heel.  Stretch your arms down and place the five fingers equally spread on the floor. Keep the neck at an angle of 45-degrees to the arms. 

Stretch your body by bending the left knee slightly backward. Lower your left knee to the floor and support your lower body weight on it. Continue to support the upper body weight on the left leg. Arms support for the body is for balancing your upper body. Hold the position for a couple of minutes or as long as you feel comfortable.

Breathe deep and slow during the entire sequence. Keep the arms steady while balancing the upper body on the left leg.

What are the benefits?

If you are an athlete tying to flex your knee, thigh, ankle, and the foot, the Low Lunge Right Side is the right pose for you. The posture also strengthens the major and minor muscles in the legs, arms and shoulders, chest, upper and lower back, and the neck.

What are the precautions?

Avoid the Low Lunge Right Side pose during pregnancy and spinal cord injuries and post surgical times.

14.High Lunge Left

Level: Beginner

What is it?

The High Lunge Left is a yoga posture, in which you stretch your torso and the upper body vertically upwards and straight. The maximum body weight is on the left leg, while the right leg helps in supporting and balancing the lower body weight. 

Who can do it?

The High Lunge Left is primarily for the beginners in yoga and also the training athletes. Middle age and seniors can perform this pose for decreasing the stress on the low back, spinal cord and the legs.

How to do it?

Start with the downward dog pose and stretch your left leg forward between your two arms with bent knee. Follow the video and keep the arms vertically to the floor. You don’t need to put too much of pressure on them, since the left leg is supporting the maximum upper body weight.

Stretch your right leg straight and rest your lower body weight on the toes. Now your torso is parallel to the floor. Rest your hands on the left thigh and apply pressure on it. Now rest the right knee on the floor and breathe deeply and slowly. Keep the spinal cord straight and vertical to the floor. Your neck should be straight and your eyes should look at the wall in front of you. You can hold this position as long as you are comfortable.

What are the benefits?

The key benefits are for the chest, groin, legs, lower back, upper back, and the neck muscles. Joint stretching results in the stress elimination. Te abdomen gets strengthened and the chest muscles get relaxed. The other benefits are relief from lower back pain, indigestion, and constipation.

What are the precautions?

Practically there are no risks even during pregnancy. If you have any congenital or acquired bone or spinal problem, you should avoid the High Lunge Left.

15. High Lunge Right

Level: Beginner

What is it?

The High Lunge Right is a yoga posture, in which you stretch your torso and the upper body vertically upwards and straight, starting from the downward dog pose. The maximum body weight is on the right leg, while the left leg helps in supporting and balancing the lower body weight. 

Who can do it?

The High Lunge Right is primarily for the beginners in yoga and also the athletes and sports persons. After 40+ you can use this pose for energizing your body and increasing its flexibility levels.

How to do it?

Start with the downward dog pose and stretch your right leg forward between your two arms. Keep them straight and vertical to the floor. Bend your right knee so that it rests directly on the right heel. Stretch your left leg backwards until you are comfortable in doing so. Follow the video and change the body posture accurately.

Lift your arms up and rest them on your right thigh. See the video for the hand and palm position. Simultaneously raise your upper body from the torso and straighten your back vertically to the floor as in the video. Keep the neck straight and your gaze forward. Press the arms on the right thigh and resist the pressure with the right knee and thigh. Keep the posture for a few minutes and return to the downward dog pose.

What are the benefits?

The key benefits are for the chest, groin, legs, lower back, upper back, and the neck muscles. Joint stretching results in the stress elimination. Te abdomen gets strengthened and the chest muscles get relaxed. The other benefits are relief from lower back pain, indigestion, and constipation.

What are the precautions?

Practically there are no risks even during pregnancy. If you have any congenital or acquired bone or spinal problem, you should avoid the High Lunge Left.

16. Warrior One Left

Level: Beginner

What is it?

Warrior One left is the standing yoga posture for bending your back and stretching the quads, hips and the chest. You stretch your body from the core to the lower and upper body evenly. The raised hands with stretched palms help balance your body weight on the abdomen.  

Who can do it?

The Warrior One Left is primarily for the beginners. The pose is a great body stretching and relaxing method for all age group men and women.

How to do it?

Start from the downward dog position. After you stretch your left leg forward, bend the knee and support the torso weight on the left thigh. Keep your arms parallel to each other and vertical to the floor. Spread your fingers evenly and press on the floor.

Keep your back and neck straight as you rest your hands on the left thigh. Apply pressure as you raise the upper body to the vertical position with the floor. The neck should be straight and your eyes should gaze forward. Follow the video accurately.

Now, raise both your arms parallel to each other with stretched fingers. Your head should be in between the two arms. Bend the left knee towards the floor and stretch the right leg backwards. Your left leg rests on the heels and the right leg rests on the toes as in the video. Push the knee down as much as you can. Breathe deeply and slowly throughout the exercise.

What are the benefits?

The Warrior One Left strengthens your arms, shoulders, legs, torso, spinal cord, lower back and the upper back muscles. It stretches your leg muscles and reduces the stress to a considerable extent. You can experience the heeling of pain on the heels and the relaxing effects. The Warrior One Left also helps in burning the fat in the abdomen region.

What are the precautions?

Avoid the Warrior One Left pose during the last days of pregnancy and the postsurgical time.

17. Warrior Right

Level: Beginner

What is it?

Warrior right is the standing yoga posture for bending your back and stretching the quadriceps, abdomen, hips and the chest. The chest expends from the initial dog down pose to the final posture which you hold. It is called the VIRABHADRA ASANA in Sanskrit.

Who can do it?

The Warrior right is primarily for the beginners. The pose is a great stretching and relaxing method to overcome cramps during the middle ages. It also eliminates the body and heel pain due to obese body.

How to do it?

Start from the downward dog position. Stretch your right leg forward. Bend the knee to such a position in which it is directly above the heel. Stretch your arms down and place the stretched fingers on the floor.  Avoid touching the floor with the palm. Keep your arms parallel to each other and vertical to the floor. Spread your fingers evenly and press on the floor.

Keep your back and neck straight as you rest your hands on the right thigh. Apply pressure as you raise the upper body to the vertical position with the floor. The neck should be straight and your eyes should gaze forward. Follow the video accurately.

Now, raise both your arms parallel to each other with stretched fingers. Your head should be in between the two arms. Bend the right knee towards the floor and stretch the left leg backwards. Your right leg rests on the heels and the left leg rests on the toes as in the video. Push the knee down as much as you can and apply pressure. Breathe deeply and slowly throughout the exercise.

What are the benefits?

The Warrior Right strengthens your arms, shoulders, legs, torso, spinal cord, lower back and the upper back muscles. It stretches your leg muscles and reduces the stress to a considerable extent. You can experience the heeling of pain on the heels and the relaxing effects. The Warrior Right also helps in burning the fat in the abdomen region.

What are the precautions?

Avoid the Warrior Right pose during the last days of pregnancy and the postsurgical time.

19. Warrior Two Right

Level: Beginner

What is it?

Warrior Two Right is the standing yoga posture for stretching your arms, shoulders, legs, hips and the abdomen. It is like a straight line running from your head to the glutes which divides your body into two equal halves on the right and left. Stretching of both the parts evenly across the line is the key element of the Warrior Two Right.

Who can do it?

The Warrior Two Right is primarily for the beginners. It is also good enough for the athletes and sports persons for relaxing the skeletal muscles. It also helps in the elimination of the muscle cramps after heavy workouts.

How to do it?

Start from the downward dog position. Stretch your right leg forward. Bend the right knee and bring it directly above the heel. Stretch your right and left parallel to each other downwards. Place the stretched fingers on the floor and support your upper body.  Avoid touching the floor with the palm.

Follow the video accurately, as you raise your arms and assume the true warrior 2 pose. Stretch your legs away from each other as much as possible. Watch the video and keep your right knee slightly bent away from your body. Keep the left leg straight without bending the knee.

Bend down on your right knee and put pressure on your legs. The right thigh comes closer to the right leg. Hold your pose as in the video and return to the downward dog pose.

What are the benefits?

The Warrior Two Right strengthens your arms, shoulders, legs, torso, spinal cord, lower back and the upper back muscles. It stretches your leg muscles and reduces the stress to a considerable extent.

What are the precautions?

Avoid the Warrior Right pose during the last days of pregnancy and the postsurgical time.

20. Standing Forward Bend

Level: Beginner

What is it?

Standing Forward Bend is the standing yoga posture in which you bend your upper body towards the floor and keep it almost parallel to the lower body. It is almost like splitting your body into two halves from the abdomen up and down.

Who can do it?

The Standing Forward Bend is primarily for the beginners. You can perform the exercise when you want to burn the fat from the hips and the abdomen. It is also highly useful before you do the 6-pack Abs exercises.

How to do it?

Start from the downward dog position. Stretch your right leg forward. Bend the right knee and bring it directly above the heel. Stretch your right and left parallel to each other downwards. Place the stretched fingers on the floor and support your upper body.  Avoid touching the floor with the palm. Follow the video accurately.

Now you can pull your left leg and place it in parallel to the right leg at hip distance. Bend down your upper body from the abdomen and tough the floor with your open fingers. Keep the arms parallel to each other and vertical to the floor. Hold the pose for a few seconds.

Make sure your neck is straight and the gaze is inwardly on your knees. Straighten up the knees as much as you can, while touching the floor with your fingers. Stop straightening your knees when you feel uncomfortable or the fingers lift up from the floor.

What are the benefits?

The Standing Forward Bend relaxes the spinal cord, lower back, and the upper back muscles. It stretches the abdomen forward and relaxes the muscles. This process can also result in fat burning in the abdomen and the hips.

What are the precautions?

Avoid the Standing Forward Bend pose during the last days of pregnancy and the postsurgical time.

21. Chair Pose Side

Level: Beginner

What is it?

Chair Pose Side is the standing yoga posture in which you bend your upper body towards the floor, while keeping the lower body relatively stable. It is like sitting on an invisible chair by keeping the knees straight. The thighs and the glutes are almost parallel to the floor.

Who can do it?

The Chair Pose Side is primarily for the beginners. You can also perform the exercise before starting with the weight training workouts. It helps in orienting your upper and lower body in line with each other. 

How to do it?

Start from the standing position. Then you move the right leg forward and rest your torso briefly over the right thigh. At this position, your right knee is bent with the thigh parallel to the floor. Watch the video for positioning your arms and the left leg. Stretch your torso forward and keep the neck straight and face down.

Now, lift your left leg and keep it parallel to the right leg in knee bent position. Lift your arms and hold them parallel to each other on either side of your head. As you can see in the video, your body posture angle should be straight and bent slightly towards the floor.

Now, you can lower the glutes and the thighs towards the floor as much as you can. Pretend that you are sitting on an imaginary chair. Hold the position for about 30 seconds. Then you can come to the standing forward bend position.

What are the benefits?

The Chair Pose Side strengthens the knees, legs, feet, abdomen, hips, back, and the neck. At the same time, it relaxes the skeletal muscles in your entire body. Breathing gets restored to normalcy. The cardiovascular smooth muscles also get sufficient stretching and relaxation. 

What are the precautions?

Avoid the Chair Pose Side pose during the last days of pregnancy and the postsurgical time for the spinal cord.

22. Chair Pose Front

Level: Beginner

What is it?

Chair Pose Front is the standing yoga posture in which you bend your abdomen and the down and push the upper body forward, while keeping the lower body in a constant position. Just like the chair pose side, it is also sitting on an invisible chair by keeping the knees bent. The thighs and the glutes are almost parallel to the floor, while the legs are vertical to the floor. 

Who can do it?

The Chair Pose Front is primarily for the beginners. You can also perform the exercise before starting with the physical workouts and the other yoga postures. It helps in orienting your upper and lower body in line with each other. 

How to do it?

Start from the standing position. Keep your legs and feet parallel to each other and straight. The upright position keeps your spinal cord and the neck also straight. Join your feet together and spread your arms in an open posture with your palms and fingers visible.

Follow the video as you bend your torso and knees down and turn your arms parallel to each other with the palms facing one another. The bending angle should be to your comfort level. Raise your arms up and keep them parallel to each other at shoulder width.

Now, you have to bend your upper body slightly forward while keeping the hips and the lower body constant. Your arms may shake a bit (watch video), but it doesn’t matter. Bend your upper body further towards the floor as much as you can. Meanwhile, you have to lower the portion of the body between the knees and the hips towards the floor. Keep your neck and head straight and face forward. Hold the position for a few seconds.

What are the benefits?

The Chair Pose Front strengthens the arms, shoulders, abdomen, hips, glutes, spinal cord, and the neck.

What are the precautions?

Avoid the Chair Pose Front pose during the last days of pregnancy and the postsurgical time for the spinal cord.

23. Chair Pose Twist Left

Level: Beginner

What is it?

Chair Pose Twist Left is the standing yoga posture in which you bend your abdomen down and twist the left shoulder to the right with the folded hands (NAMSTE) position. Your lower body is in a constant position from the hip down to the knees. In this pose, your knees are slightly bent forward and the legs are placed at a slight angle from the floor. But the feet are firmly in original location. 

Who can do it?

The Chair Pose Twist Left is primarily for the beginners. You can perform the exercise, even when you wish to prepare your body for the workouts and the other yoga posture.

How to do it?

Start from the standing position. Keep your legs and feet parallel to each other and straight. The upright position keeps your spinal cord and the neck also straight. Join your feet together and raise your arms in with your palms and fingers parallel to each other.

Follow the video as you bend your torso and knees down and turn your arms parallel to each other with the palms facing one another. Fold your hands into a NAMSTE posture. Twist your shoulders to the side at an angle of almost 70-degrees to your hips and abdomen.

Hold this posture for a few seconds. Then you can return to the initial standing position as show in eh video.

What are the benefits?

The Chair Pose Twist Left strengthens the abdomen and the hips. It stretches the muscles in between the hips and the feet evenly. The arms, shoulders, and the wrists too get exercised in this posture. The body loses its rigidity and becomes more flexible.

What are the precautions?

Avoid the Chair Pose Left Twist during the last days of pregnancy, lower back injury, and the postsurgical time for the spinal cord.

24. Chair Pose Twist Right

Level: Beginner

What is it?

Chair Pose Twist Right is the standing yoga posture in which you bend your abdomen down and twist the Right shoulder to the left of your body with the folded hands (NAMSTE) position. Your lower body is in a constant position from the hip down to the knees. Bend the knees slightly forward and the legs are placed at a slight angle from the floor. But the feet are firmly in original location. 

Who can do it?

The Chair Pose Twist Left is primarily for the beginners. You can also perform the exercise if you wish to relax your body before the other physical workouts.

How to do it?

Start from the standing position. Keep your legs and feet parallel to each other and straight. The upright position keeps your spinal cord and the neck also straight. Join your feet together and raise your arms in with your palms and fingers parallel to each other.

Follow the video as you bend your torso and knees down and turn your arms parallel to each other with the palms facing one another. Fold your hands into a NAMSTE posture. Bend your right shoulder down and twist it to the left. Your shoulders twist with the torso is at an angle of almost 70-degrees to your hips and abdomen. Hold this posture for a few seconds. Then you can return to the initial position as show in the video.

What are the benefits?

The Chair Pose Twist Right strengthens the abdomen and the hips, besides flexing the thighs, legs, and the feet.  It stretches the muscles in between the hips and the feet evenly. The arms, shoulders, and the wrists too get exercised in this posture. The body loses its rigidity and becomes more flexible.

What are the precautions?

Avoid the Chair Pose Twist Right during the last days of pregnancy, lower back injury, and the postsurgical time for the spinal cord.

25. Triangle Left

Level: Beginner

What is it?

Triangle Left is the standing yoga posture in which you bend your upper body to the left until the left hand touches the left toes. The right arm should move up vertically to the floor with the extended palm. It is called as the TRIKONASANA (Tri- three, KONA- Angle ASAN-Pose) in Sanskrit.

Who can do it?

The Triangle Left is primarily for the beginners. You can also perform the exercise if you wish to relax your body before the other physical workouts.

How to do it?

Start from the downward dog position.  Follow the video as you move your left leg forward and beneath your chest and bend the knee. Make sure the left knee is vertically above the left heel.  Your arms should be parallel to each other and vertical to the floor with open palm pressing on the floor. Left leg is stretched straight rearward and the toes are pressing the floor.

Make slight adjustment to the posture as shown in the video. Stand up with extended arms as shown in the video. Don’t change the led position as they form the base of the triangle.

Now, bend your shoulders to the left so that the left hand fingers touch the left foot toes. Even if you can’t touch the toes for the first time, it is ok. Don’t try and stretch your arms beyond the level of your comfort. You can improve with practice.

What are the benefits?

The Triangle Left stretches and relaxes the hips, abs, knees, spine, lower back, upper back, and the neck muscles. The muscles in the triceps, biceps, chest, shoulders and arms get strengthened. The stability of your body and the tensile strength of the tissues increase considerably. The smooth muscles in the cardiovascular system and the metabolic organs relax. 

What are the precautions?

Avoid the Triangle Left during the last days of pregnancy, lower back injury, and the postsurgical time for the spinal cord.

26. Triangle Right

Level: Beginner

What is it?

Triangle Right is the standing yoga posture in which you bend your upper body to the Right until the Right hand touches the Right toes. The right arm should move up vertically to the floor with the extended palm.

Who can do it?

The Triangle Right is primarily for the beginners. You can also perform the exercise if you wish to relax your body before the other physical workouts.

How to do it?

Start from the downward dog position.  Follow the video as you move your Right leg forward and beneath your chest and bend the knee. Make sure the Right knee is vertically above the Right heel.  Your arms should be parallel to each other and vertical to the floor with open palm pressing on the floor. Right leg is stretched straight rearward and the toes are pressing the floor.

Make slight adjustment to the posture as shown in the video. Stand up with extended arms as shown in the video. Don’t change the led position as they form the base of the triangle.

Now, bend your shoulders to the Right so that the Right hand fingers touch the Right foot toes. Even if you can’t touch the toes for the first time, it is ok. Don’t try and stretch your arms beyond the level of your comfort. You can improve with practice.

What are the benefits?

The Triangle Right stretches and relaxes the hips, abs, knees, spine, lower back, upper back, and the neck muscles. The muscles in the triceps, biceps, chest, shoulders and arms get strengthened. The stability of your body and the tensile strength of the tissues increase considerably. The smooth muscles in the cardiovascular system and the metabolic organs relax. 

What are the precautions?

Avoid the Triangle Right during the last days of pregnancy, lower back injury, and the postsurgical time for the spinal cord.

27. Warrior Two Left

Level: Beginner

What is it?

Warrior Two Left is the standing yoga posture for opening up the hips and chest muscles, torso stretching, firming up knees, and strengthening the spinal cord.  

Who can do it?

The Triangle Right is primarily for the beginners. You can also perform the exercise for strengthening your spine and the skeletal muscles.

How to do it?

Start from the downward dog position.  Follow the video as you bring your left leg forward and bend your knee. Keep your arms perfectly vertical to the floor and press the palm on the floor. Stretching the right leg to the hind side should form a perfect base for the triangle. Keep it straight and firm.

The pressure you exert on the floor with your arms gives you the power for the vertical uplift. Follow the video as you stretch your arms parallel to the floor. The line from the right hand to the left hand through the shoulders should be straight. The palms should be open and face the floor. 

Bend your left knee further so it aligns with the right ankle. Alignment of the knee over the right ankle is very important as it can affect the balancing of your body position.

What are the benefits?

The Warrior Two Left stretches and relaxes the legs, knees, abs, spine, and the neck muscles. It brings perfect balance to your body posture and stretches the skeletal muscles in the thighs and the lower back. It improves circulation and enhances the functionality of the cardiovascular muscles. It energizes the central nervous system and increases the mind and body coordination. Relaxation of the chest muscles improves the breathing pattern and enhances the oxygen absorption by the lungs.

What are the precautions?

 Avoid the Warrior Two Left during pregnancy, or if you have skeletal muscle disorders, numbness or pain.

28. Reverse Warrior Pose Left

Level: Beginner

What is it?

Known as the VIPARITA (reverse) VIRABHDRASANA in Sanskrit, the reserve warrior standing pose is meant for stretching the waist to its maximum limits. As you can see, the pose makes you lift up and stretch the left arm with the palm towards you.      It is the position where the spine, neck, and the waist stretch simultaneously, allowing the free circulation.  

Who can do it?

The Reverse Warrior Pose Left is primarily meant for the beginners. You can perform it as a regular yoga exercise or as a relaxing workout after the more complex poses. It is useful as a fat burner in the abs, glutes and the hips for women during the postnatal time.

How to do it?

Start from the dog down pose as shown in the video and follow the instruction through every movement she makes. The pressure on your left knee will increase as you stretch the right leg back. Observe it is not perfectly straight when you are in the bend position. It does get straightened as you lift your arms up and stretch them parallel to the floor.

The left thigh moves up slightly, but the knee remains in the bent position. Head remains straight with your eyes watching over the left arm. You can increase the stretching of the left knee and the right leg to your comfort level. Keep the spinal cord straight.

 Reverse your palm position from down to up as you raise your left arm and stretch it. Your right hand should hold the right knee with a gentle grip. You can stretch your left arm until the palm is vertically in alignment with your head. Raise your neck up and focus your eyes on the elbow.

What are the benefits?

The Reverse Warrior Pose Left improves the circulation between the upper and lower parts of the body. It stretches and flexes the spinal cord and the nerves that are connected to it. It strengthens the skeletal muscles in the back, neck, shoulders, arms, legs, hips and the abs.

What are the precautions?

Avoid the pose during pregnancy and the post surgical time.

28. Reverse Warrior Pose Right

Level: Beginner

What is it?

The reverse warrior pose right is the mirror image of the reverse warrior pose left. In this pose, the leading leg is your right leg and the right leg gives the support for performing the pose from the beginning to the completion.

Who can do it?

The Reverse Warrior Pose Right is recommended for the beginners. You can perform it as a regular yoga exercise or as a relaxing workout after the more complex poses. It is useful as a fat burner in the abs, glutes and the hips for women during the postnatal time.

How to do it?

Start from the dog down pose as shown in the video and follow the instruction through every movement she makes. The pressure on your right knee will increase as you stretch the right leg back. Observe it is not perfectly straight when you are in the bend position. It does get straightened as you lift your arms up and stretch them parallel to the floor.

The right thigh moves up slightly, but the knee remains in the bent position. Head remains straight with your eyes watching over the right arm. You can increase the stretching of the right knee and the right leg to your comfort level. Keep the spinal cord straight.

 Reverse your palm position from down to up as you raise your right arm and stretch it. Your right hand should hold the right knee with a gentle grip. You can stretch your right arm until the palm is vertically in alignment with your head. Raise your neck up and focus your eyes on the elbow.

What are the benefits?

The Reverse Warrior Pose Right improves the circulation between the upper and lower parts of the body. It stretches and flexes the spinal cord and the nerves that are connected to it. It strengthens the skeletal muscles in the back, neck, shoulders, arms, legs, hips and the abs.

What are the precautions?

Avoid the pose during pregnancy and the post surgical time.

29. Half Moon Left

Level: Advanced

What is it?

The Half Moon Left is a Yoga posture for stretching the hamstring, spinal cord, shoulder, and the calf muscles. In this pose, the alignment between the hip and the feet is perfect for balancing the body position.

Who can do it?

The Half Moon Left is meant for the advanced trainees, since it is a part of the HATA YOGA. You can also try it as a beginner, but it is better to take the advice of your Guru before proceeding.

How to do it?

Start from the dog down pose as shown in the video and follow the instruction through the triangle pose. Extend your right leg and position it under the torso as you bend the upper body over the right leg. Bend the left knee as shown in the video. Stretch the right leg to the hind side of your body fully and rest it on the toes.

Apply pressure on the right leg so it acts as the lifting force. Now lift the right leg up as shown n the video until it is parallel to the floor. Your body weight is now balanced on the left leg and the two arms. You may feel a bit of balance at this position in the initial stage. But with practice you will learn to balance the body weight perfectly.

Now comes the toughest part of the exercise as you lift the right arm and grip your waist. From there, slowly lift the right arm up and extend it until it is in line with the left arm. After staying in this position for 30 seconds, you can return back to the original position as described in the video.

What are the benefits?

The half moon left is highly beneficial for strengthening the spinal cord, abdomen, ankle and the thighs. The hamstring muscles stretch to the maximum and the shoulder muscles become flexible. The pose also improves circulation, mind and body balance, and reflex action.

What are the precautions?

Beginners should strictly work with the Yoga Guru and take instructions before attempting this pose. Avoid this pose during pregnancy, lower back pain and after any surgery related to the spinal cord. Have your food at least three to four hours before the exercise. Avoid caffeine, alcohol, or any other intoxicating elements before you start the posture.

30. Half Moon Right

Level: Advanced

What is it?

The Half Moon Right is a Yoga posture which is the mirror image o the Half Moon Left. The advantage of doing this posture is the stretching of the strengthening of the left part of your body, including the smooth muscles in the cardiovascular system. The pose also stretches the hamstring, spinal cord, shoulder, and the calf muscles. In this pose, the alignment between the hip and the feet is perfect for balancing the body position.

Who can do it?

The Half Moon Right is meant for the advanced trainees, since it is a part of the HATA YOGA. You can also try it as a beginner, but it is better to take the advice of your Guru before proceeding.

How to do it?

Start from the dog down pose as shown in the video and follow the instruction through every movement she makes. Extend your right leg and position it under the torso as you bend the upper body over the right leg. Bend the right knee at an angle of 90-degrees with the floor. Stretch the left leg to the hind side of your body fully and rest it on the toes.

Apply pressure on the left leg so it acts as the lifting force. Now lift the left leg up as shown n the video until it is parallel to the floor. Your body weight is now balanced on the right leg and the two arms. You may feel a bit of balance at this position in the initial stage. But with practice you will learn to balance the body weight perfectly.

In the next step, you have to lift the left arm and grip your waist. Make sure you have gained sufficient balance of your body between the left and the right legs. Your right arm should support the upper body weight completely. From there, slowly lift the left arm up and extend it until it is in line with the right arm. After staying in this position for 30 seconds, you can return back to the original position as described in the video.

What are the benefits?

The half moon right is highly beneficial for strengthening the spinal cord, abdomen, ankle and the thighs. The hamstring muscles stretch to the maximum and the shoulder muscles become flexible. The pose also improves circulation, mind and body balance, and reflex action.

What are the precautions?

Beginners should strictly work with the Yoga Guru and take instructions before attempting this pose. Avoid this pose during pregnancy, lower back pain and after any surgery related to the spinal cord. Perform the Pose on an empty stomach. Have your food at least three to four hours before the exercise. Avoid caffeine, alcohol, or any other intoxicating elements before you start the posture. 

31. Extended side Angle Left 1

Level: Beginner

What is it?

The Extended side Angle Left 1 is a standing yoga posture for exposing the body’s side from the fingers to the toes. By stretching the right side of the body, you put pressure on the knees, hips, abs, spinal cord, chest, and the shoulder muscles to expand.

Who can do it?

The Extended side Angle Left 1 is basically for the beginners. It helps you relax your skeletal muscles on the right side of your body.

How to do it?

Start from the familiar downward dog pose. Extend the left leg to the front as much as possible. Pull back the left leg so your body forms a triangle. Bend the left knee and keep the left leg vertical to the floor and the thigh parallel. Your arms are vertical to the floor and support your upper body.

Raise your right hand and grip the torso. Follow the video as you rest your left elbow on the left thigh. Raise your right arm up as shown in the video and extent it as much as possible. Your face should be looking up through the right arm. Stretch the left knee, right leg, and the right arm as much as possible in the direction as show in the video. Try not to over exert and keep the pressure gentle.

What are the benefits?

The flow of energy from the toes to the fingers happens due to the muscle stretching. The Extended side Angle Left 1 eases out the circulation and passes the vital vitamins and proteins in the bloodstream to every part of your body. The left leg gets strengthened and the chest expands to allow free flow of oxygen into the lungs.

What are the precautions?

There are no special measures to be taken as the pose can be performed during pregnancy also. Only the patients who have undergone bone or muscle surgery have to avoid this pose.

32. Extended Side Angle Right

Level: Beginner

What is it?

The Extended side Angle Right is a standing yoga posture for exposing the body’s left side from the fingers to the toes. By stretching the right side of the body, you put pressure on the knees, hips, abs, spinal cord, chest, and the shoulder muscles to expand. Since you use the left muscles for the exercise, the heart and the cardiovascular nerves and smooth muscles also actively take part in the pose.

Who can do it?

The Extended side Angle Right is basically for the beginners. It is especially useful before your early morning walks and jogging workouts as it strengthens the chest muscles and the cardiovascular smooth muscles.

How to do it?

Start from the familiar downward dog pose. Extend the right leg to the front as much as possible. Pull back the right leg so your body forms a triangle. Bend the right knee and keep the right leg vertical to the floor and the thigh parallel. Your arms are vertical to the floor and support your upper body.

Raise your left hand and grip the torso. Follow the video as you rest your right elbow on the right thigh. Raise your left arm up as shown in the video and extent it as much as possible. Your face should be looking up through the left arm. Stretch the left knee, left leg, and the left arm as much as possible in the direction as show in the video. Try not to over exert and keep the pressure gentle.

What are the benefits?

The flow of energy from the toes to the fingers happens due to the muscle stretching. The Extended side Angle Right eases out the circulation and passes the vital vitamins and proteins in the bloodstream to every part of your body. Your heart rate and the blood pressure become normal. 

What are the precautions?

There are no special measures to be taken as the pose can be performed during pregnancy also. Only the patients who have undergone bone or muscle surgery have to avoid this pose.

33. Revolved Side Angle Pose Left

Level: Advanced

What is it?

 The Revolved Side Angle Pose Left is a standing yoga posture for twisting your entire upper body with respect to your lower body. It happens at the hips as well as at the abs, the chest, shoulders and the neck

Who can do it?

The Revolved Side Angle Pose Left is basically for the advanced trainees, though it can be performed by the beginners under the guidance of an experienced Yoga Guru. 

How to do it?

Start from the familiar downward dog pose. Extend the left leg to the front as much as possible. Pull back the right leg so your body forms a triangle. Bend the left knee and keep the left leg vertical to the floor and the thigh parallel. Your arms are vertical to the floor and support your upper body.

Raise your left hand towards the ceiling and turn the torso to the left as shown in the video. This will naturally put pressure on the right arm. Aligning it with the left knee can reduce the pressure. You need to push the right palm onto the floor and bring the left arm in line with it. Your torso and the upper body should be parallel to the floor as much as possible. The line from the right underarm to the right ankle should be as straight as possible. You can feel the circulation easing up as you extend the left hand fingers as shown in the video.

What are the benefits?

The Revolved Side Angle Pose Left relaxes and stretches the cardiovascular muscles and the nerves. The key benefits are for the knees, groin, thorax, and the vertebral column. The skeletal muscles on the back, hips, abs and the shoulders get strengthened.

What are the precautions?

There are no special measures to be taken as the Revolved Side Angle Pose Left can be performed during pregnancy also. Only the patients who have undergone bone or muscle surgery have to avoid this pose.

34. Revolved Side Angle Right

Level: Advanced

What is it?

The Revolved Side Angle Pose Right is a standing yoga posture for twisting your entire upper body with respect to your lower body. It happens at the hips as well as at the abs, the chest, shoulders and the neck. 

Who can do it?

The Revolved Side Angle Pose Right is basically for the beginners, though it is performed by the advanced trainees for muscle and central nervous system relaxation.

How to do it?

Start from the familiar downward dog pose. Extend the right leg to the front as much as possible. Pull back the left leg so your body forms a triangle. Bend the right knee and keep the right leg vertical to the floor and the thigh parallel. Your arms are vertical to the floor and support your upper body.

Raise your right hand towards the ceiling and turn the torso to the right as shown in the video. This will naturally put pressure on the left arm. Aligning it with the right knee can reduce the pressure. You need to push the left palm onto the floor and bring the right arm in line with it. Your torso and the upper body should be parallel to the floor as much as possible. The line from the right underarm to the left ankle should be as straight as possible. You can feel the circulation easing up as you extend the right hand fingers as shown in the video.

What are the benefits?

The Revolved Side Angle Pose Right relaxes and stretches the skeletal muscles and the smooth muscles in the chest, lungs, shoulders and the arms. The key benefits are for the knees, groin, thorax, and the vertebral column. The skeletal muscles on the back, hips, abs and the shoulders also get strengthened.

What are the precautions?

There are no special measures to be taken as the Revolved Side Angle Pose Right can be performed during pregnancy also. Only the patients who have undergone bone or muscle surgery have to avoid this pose.

35. Warrior Three Left

Level: Advanced

What is it?

The Warrior Three Left is a standing yoga posture for balancing your body weight on the left leg, while aligning the right leg with your torso, neck and back parallel to the floor.  

Who can do it?

The Warrior Three Left is basically for the advanced trainees, though it is performed by the beginners under the guidance of a Guru. The pose may look simple on the video. But the execution to perfection takes practice under the skilled Guru.

How to do it?

Start from the familiar downward dog pose. Extend the left leg to the front as much as possible. Pull back the right leg so your body forms a triangle. Bend the left knee and keep the left leg vertical to the floor and the thigh parallel. Your arms are vertical to the floor and support your upper body.

Raise your body up and keep the arms parallel to each other in alignment with your body. Raise the right leg slowly towards the ceiling. Make sure you can manage the rest of the body weight on your left leg. For this, you have to bend your upper body slightly forward as shown in the video. Keep raising your right leg until it comes In line with the hips, back, and the neck. Keep your head facing down to the floor. Hold the position for a few seconds before returning to the position as explained in the video.

What are the benefits?

The Warrior Three Left strengthens the muscles and the nerves on the entire back. Besides, the pose also strengthens the muscles in the abs, hips, left leg, and the arms and shoulders. Moreover, it brings a perfect balance to your body from the head through the abs to the left and right legs.

What are the precautions?

There are no special measures to be taken as the Warrior Three Left can be performed during pregnancy also. Only the patients who have undergone bone or muscle surgery and women during pregnancy have to avoid this pose.

36. Warrior Three Right

Level: Advanced

What is it?

The Warrior Three Left is a standing yoga posture for balancing your body weight on the right leg, while aligning the left leg with your torso, neck and back parallel to the floor.  

Who can do it?

The Warrior Three right is basically for the advanced level trainees. You may feel it looks simple when you watch the video. But the complexity arises when you try to balance your body weight on the right leg, besides aligning the left leg, hips, back and the neck n line. There is a probability of losing your balance and falling down. Hence, you need experience for performing this pose.

How to do it?

Start from the familiar downward dog pose. Extend the right leg to the front as much as possible. Pull back the left leg so your body forms a triangle. Bend the right knee and keep the right leg vertical to the floor and the thigh parallel. Your arms should be positioned vertically to the floor and support your upper body.

Raise your body up and keep the arms parallel to each other in alignment with your body. Raise the left leg slowly towards the ceiling. Make sure you can manage the rest of the body weight on your right leg. For this, you have to bend your upper body slightly forward as shown in the video. Keep raising your left leg until it comes In line with the hips, back, and the neck. Keep your head facing down to the floor. Hold the position for a few seconds before returning to the position as explained in the video.

What are the benefits?

The Warrior Three Right strengthens the muscles and the nerves on the entire back. Besides, the pose also strengthens the muscles in the abs, hips, left leg, and the arms and shoulders. Moreover, it brings a perfect balance to your body from the head through the abs to the left and right legs.

What are the precautions?

There are no special measures to be taken as the Warrior Three Right can be performed during pregnancy also. Only the pregnant women and the patients who have undergone bone or muscle surgery have to avoid this pose.

37. Humble Warrior Left Side

Level: Advanced

What is it?

The Humble Warrior Left Side is a standing yoga posture for brining complete synchronization between the upper and lower body in the key muscles of legs, shoulders, lower and upper back, abs, neck, and the chest.

Who can do it?

 The Humble Warrior Left Side is basically for the advanced level trainees. It is because of the vertical stretch you have to perform with your two arms over your bent back. It might be difficult if your body mass index is higher than the normal level. Moreover, the beginners can face problems with the body alignment from the hands to the feet.

How to do it?

Start from the familiar downward dog pose. Extend the right leg to the front as much as possible. Pull back the left leg so your body forms a triangle. Bend the right knee and keep the right leg vertical to the floor and the thigh parallel. Your arms should be positioned vertically to the floor and support your upper body.

Raise your upper body up until it is vertical to the floor. Keep the arms parallel to each other in alignment with your body. Raise the left leg slowly toward. Fold back your arms and hold hands as shown in the video. Pull them down slightly so the shoulder muscles stretch. Bend down your upper body and raise the locked arms up as much as possible. It puts added pressure on the shoulders and the torso. Keep stretching until you are comfortable. Follow the instructions as in the video.

What are the benefits?

The Humble Warrior Left Side strengthens the muscles and the nerves on the entire back and the abs. The spinal cord gets fine tuned. It relives the pain from the neck, lower and the upper back muscles. It also strengthens the knee, thigh, and the feet muscles.

What are the precautions?

Avoid the posture during pregnancy. Consult your physician if you have any problems with the muscles, joints, and the bones before performing the pose, since the impact of pressure will be high.

38. Humble Warrior Right Side

Level: Advanced

What is it?

The Humble Warrior Right Side is a standing yoga posture for brining complete synchronization between the upper and lower body in the key muscles of legs, shoulders, lower and upper back, abs, neck, and the chest. The pose also lowers the blood pressure as it and relaxes the cardiovascular muscles.

Who can do it?

The Humble Warrior Right Side is basically for the advanced level trainees. As explained earlier, it is due to the complexity of the vertical stretch of your arms over your bent back. It might be difficult for the beginners since you can face problems with the body alignment from the hands to the feet.

How to do it?

Start from the familiar downward dog pose. Extend the left leg to the front as much as possible. Pull back the right leg so your body forms a triangle. Bend the left knee and keep the left leg vertical to the floor and the thigh parallel. Your arms should be positioned vertically to the floor and support your upper body.

Raise your upper body up until it is vertical to the floor. Keep the arms parallel to each other in alignment with your body. Raise the left leg slowly toward. Fold back your arms and hold hands as shown in the video. Pull them down slightly so the shoulder muscles stretch. Bend down your upper body and raise the locked arms up as much as possible. It puts added pressure on the shoulders and the torso. Keep stretching until you are comfortable. Follow the instructions as in the video.

What are the benefits?

The Humble Warrior Right Side strengthens the muscles and the nerves on the entire back and the abs. The spinal cord gets fine tuned. It relives the pain from the neck, lower and the upper back muscles. It also strengthens the knee, thigh, and the feet muscles. The key benefit is for the cardiovascular muscles which stretch and relax, enabling smooth circulation.

What are the precautions?

Avoid the posture during pregnancy. Consult your physician if you have any problems with the muscles, joints, and the bones before performing the pose, since the impact of pressure will be high.

39. Prayer Twist Left Side (Revolved Chair Pose)

Level: Intermediate

What is it?

The Prayer Twist Left Side is a standing yoga posture in which you fine tune the upper body muscles and increase their flexibility. The balancing of the body posture while performing the half seated posture involves the glutes, abs, and the hips.  

Who can do it?

The Prayer Twist Left Side is basically for the intermediate level yoga students. But you can also perform the pose once you are at the end of the beginners’ course with guidance from your Guru.

How to do it?

Start from the familiar downward dog pose. Extend the left leg to the front as much as possible between the two arms. Pull back the right leg and place the right knee on the floor. Bend the left knee and keep the left leg vertical to the floor and the thigh parallel. Your arms should be positioned vertically to the floor and support your upper body.

Raise your upper body up until it is vertical to the floor. Join the two hands in NAMSTE position, interlock the fingers, and then press on your left knee with open palms. Follow the video while twisting your torso to the left of your body. Remove the hands from the knee and lift the left shoulder up. Make sure you lower the right shoulder by the same level without releasing the hand lock. Follow the video as you try and left the left shoulder up as much as possible. Your right leg rests on the toes now. Return to the original pose as shown in the video after a few seconds.

What are the benefits?

The Prayer Twist Left Side strengthens the core muscles and the nerves from the legs to the neck through the hips and the abs. The spinal cord gets strengthened and the flexibility increases..

What are the precautions?

Avoid the posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

40. Prayer Twist Right Side

Level : Intermediate

What is it?

The Prayer Twist Right Side is a standing yoga posture in which you fine tune the upper body muscles and increase their flexibility. The balancing of the body posture while performing the half seated posture involves the glutes, abs, and the hips.  

Who can do it?

The Prayer Twist Right Side is basically for the intermediate level yoga students. But you can also perform the pose once you are at the end of the beginners’ course with guidance from your Guru.

How to do it?

Start from the familiar downward dog pose. Extend the Right leg to the front as much as possible between the two arms. Pull back the left leg and place the left knee on the floor. Bend the Right knee and keep the Right leg vertical to the floor and the thigh parallel. Your arms should be positioned vertically to the floor and support your upper body.

Raise your upper body up until it is vertical to the floor. Join the two hands in NAMSTE position, interlock the fingers, and then press on your Right knee with open palms. Follow the video while twisting your torso to the Right of your body. Remove the hands from the knee and lift the Right shoulder up. Make sure you lower the left shoulder by the same level without releasing the hand lock. Follow the video as you try and left the left shoulder up as much as possible. Your right leg rests on the toes now. Return to the original pose as shown in the video after a few seconds.

What are the benefits?

The Prayer Twist Right Side strengthens the core muscles and the nerves from the legs to the neck through the hips and the abs. The spinal cord gets strengthened and the flexibility increases..

What are the precautions?

Avoid the posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

41. Wide Legged Forward Bend

Level: Advanced

What is it?

The Wide Legged Forward Bend is a standing yoga posture for stretching the lower back forward towards the floor. In this process, the hips and the abs come under pressure from the upper part of your body weight. You apply muscles in the hamstrings, shoulders, and the arms into action.

Who can do it?

The Wide Legged Forward Bend is basically for the advanced level yoga students. But you can also perform the pose once you are at the end of the intermediate course with guidance from your Guru. If you are a beginner, it is better to avoid this pose.

How to do it?

Start from the familiar downward dog pose. Extend the left leg to the front as much as possible. Pull back the right leg and stretch it as much as possible. Your arms should be positioned vertically to the floor and support your upper body. Raise your body up with the support of your left leg. Don’t move the right leg from its position. Stand straight as shown in the video.

Hold your hips with your hands on either side. You can adjust the distance between the two legs according to the instructions on the video. Breathe slowly and deeply as you bend your torso down towards the floor. Make sure you do it slowly and gently. Open your arms and grip the floor as shown in the video.

Bend your head down as much as possible. Hold this posture for a few seconds and return to original posture as in the video.

What are the benefits?

The Wide Legged Forward bend strengthens the core muscles and nerves in the hamstrings, calves, hips, spinal cord, and the entire back. It gives you the flexibility of an athlete’s body and enables smooth circulation. 

What are the precautions?

Avoid the posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

42. Side Plank Left Side

Level: Advanced

What is it?

The Side Plank Left Side is a standing yoga posture for stretching the arms and the wrists. In this process, while you raise the legs at in increasing angle from the floor , while keeping the body alignment straight from the head to the toes.

Who can do it?

The Side Plank Left Side is basically for the advanced level yoga students. But you can also perform the pose once you are at the end of the intermediate course with guidance from your Guru. If you are a beginner, we advise you to strictly avoid this pose.

How to do it?

Start from the familiar downward dog pose. Extend your torso forward until you come to the inverted table pose as shown in the video. Hold for a few seconds and breathe deeply. Now, raise your left arm and twist your torso to the left as much as possible. Hold the hips with your left hand as shown in the video.

Twist your torso further and get the support from your legs as in the video. Push your left leg forward to cross it with the right leg as shown. Now, raise your left arm and bring it line with the right arm vertically to the floor. You need to push your torso slightly down as shown. Hold the position for a few seconds and return to the original posture as in the video.

What are the benefits?

The Side Plank Left Side is highly beneficial for the shoulder, arm and wrist muscles. The posture brings perfect balance between your upper and lower body. It stretches the leg muscles and relaxes them. It improves circulation and energizes your entire body.

What are the precautions?

Avoid the posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

43. Side Plank Right Side

Level: Advanced

What is it?

The Side Plank Right Side is a standing yoga posture for stretching the arms and the wrists. In this process, while you raise the legs at in increasing angle from the floor , while keeping the body alignment straight from the head to the toes.

Who can do it?

The Side Plank Right Side is primarily for the advanced level yoga students. But you can also perform the pose once you are at the end of the intermediate course with guidance from your Guru. If you are a beginner, we advise you to strictly avoid this pose.

How to do it?

Start from the familiar downward dog pose. Extend your torso forward until you come to the inverted table pose as shown in the video. Hold for a few seconds and breathe deeply. Now, raise your Right arm and twist your torso to the Right as much as possible. Hold the hips with your Right hand as shown in the video.

Twist your torso further and get the support from your legs as in the video. Push your Right leg forward to cross it with the left leg as shown. Now, raise your Right arm and bring it line with the left arm vertically to the floor. You need to push your torso slightly down as shown. Hold the position for a few seconds and return to the original posture as in the video.

What are the benefits?

The Side Plank Right Side is highly beneficial for the shoulder, arm and wrist muscles. The posture brings perfect balance between your upper and lower body. It stretches the leg muscles and relaxes them. It improves circulation and energizes your entire body.

What are the precautions?

Avoid the posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

44. Three Legged Dog Left

Level: Advanced

What is it?

The Three Legged Dog Left is a standing yoga posture for stretching the torso,  arms and the wrists.  You apply the body weight evenly across the upper and lower body as you lift the left leg up from the downward dog pose. Stretching the left knee in this position stretches the left thigh and the leg to give added flexibility. You need to support your entire body weight on the two arms and the right leg now.

Who can do it?

The Three Legged Dog Left is primarily for the advanced level yoga students. If you are a beginner, we advise you to strictly avoid this pose.

How to do it?

Start from the familiar downward dog pose. Lift your left leg up, while bending the right leg slightly forward as shown in the video. Since the pose is highly complex and risky, you must follow the instructions carefully and accurately. Shift your body weight onto the two arms and the right leg evenly.

Hold the posture for a few seconds. Then bend the left knee away from your body slowly as shown in the video. You can bend it as much as possible towards the floor. Continue to balance your body as shown in the video until you return to the initial posture.

What are the benefits?

The Three Legged Dog Left is highly beneficial for muscles , joints and the bones in your entire body. It stretches the spinal cord, and the nerves connected to it. It brings perfect body balance from the fingers to the toes and eases circulation. The chest and the lungs expand to allow free flow of oxygen and elimination of carbon and the other toxic elements from the blood.

What are the precautions?

Avoid the posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

45. Three Legged Dog Right Side

Level: Advanced

What is it?

The Three Legged Dog Right  is a standing yoga posture for stretching the torso,  arms and the wrists.  Your body weight gets evenly distributed from the torso to the upper and the lower body. Stretching the left knee in this position stretches the left thigh and the leg to give added flexibility. You need to support your entire body weight on the two arms and the right leg now.

Who can do it?

The Three Legged Dog Right is primarily for the advanced level yoga students. If you are a beginner, we advise you to strictly avoid this pose.

How to do it?

Start from the familiar downward dog pose. Lift your right leg up, while bending the left leg slightly forward as shown in the video. Since the pose is highly complex and risky, you must follow the instructions carefully and accurately. Shift your body weight onto the two arms and the right leg evenly.

Hold the posture for a few seconds. Then bend the right knee away from your body slowly as shown in the video. You can bend it as much as possible towards the floor. Continue to balance your body as shown in the video until you return to the initial posture.

What are the benefits?

The Three Legged Dog Right is highly beneficial for muscles , joints and the bones in your entire body. It stretches the spinal cord, and the nerves connected to it. It brings perfect body balance from the fingers to the toes and eases circulation. The chest and the lungs expand to allow free flow of oxygen and elimination of carbon and the other toxic elements from the blood.

What are the precautions?

Avoid the posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

45. Tree Pose Left Side

Level: Advanced

What is it?

The Tree Pose Left Side is a standing yoga posture for standing on one leg while folding the other leg to form the V shape with the thigh. You stretch your arms up and down while in this position without losing your body balance.

Who can do it?

The Tree Pose Left Side is primarily for the beginner. But it takes time and practice to gain the body balance to stand on one leg.

How to do it?

Stand straight with your leg, chest and the neck in line as shown in the video. Spread your arms on both sides slightly and open your palms with straight fingers. Start with the NAMSTE arms and lift your left leg up until the left foot reaches the right knee. Twist the left foot as shown in the video and place it on the right knee. Press and apply pressure. Now you can return the hands to the NAMSTE.

Hold for a few seconds and raise your arms vertically up and parallel to each other on either side of your head. Raise your head up towards the ceiling. Fold the two hands into NAMSTE and lower the arms to the hip level as shown in the video. You can then return to the initial posture.

What are the benefits?

The Tree Pose Left Side is a simple form of exercise. It helps you achieve the perfect body balance from the head to the toe. It strengthens the left leg and the skeletal muscles on the left side of your body. It calms down your mind and streamlines the circulation.

What are the precautions?

Avoid the posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

47. Tree Pose Right Side

Level: Advanced

What is it?

The Tree Pose Right Side is a standing yoga posture for positioning your body on one leg while folding the other leg to form the V shape with the thigh. You stretch your arms up and down while in this position without losing your body balance.

Who can do it?

The Tree Pose Left Right is primarily for the beginner. But it takes time and practice to gain the body balance to stand on one leg.

How to do it?

Stand straight with your leg, chest and the neck in line as shown in the video. Spread your arms on both sides slightly and open your palms with straight fingers. Start with the NAMSTE arms and lift your right leg up until the right foot reaches the left knee. Twist the right foot with your right hand as shown in the video and place it on the right knee. Press and apply pressure. Now you can return the hands to the NAMSTE.

Hold for a few seconds and raise your arms vertically up and parallel to each other on either side of your head. Raise your head up towards the ceiling. Fold the two hands into NAMSTE and lower the arms to the hip level as shown in the video. You can then return to the initial posture.

What are the benefits?

The Tree Pose Left Side is a simple form of exercise. It helps you achieve the perfect body balance from the head to the toe. It strengthens the left leg and the skeletal muscles on the left side of your body. It calms down your mind and streamlines the circulation.

What are the precautions?

Avoid the posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

48. Eagle Pose Left Side

Level: Beginner

What is it?

The Eagle Pose Left Side is a standing yoga posture for improving the mind and body coordination. By twisting the legs and arms around each other, it is possible to make them more flexible. At the same time it improves the concentration of your mind. 

Who can do it?

The Eagle Pose Left Side is primarily for the beginner. But it takes time and practice to gain the body balance to stand on one leg.

How to do it?

Stand straight with your leg, chest and the neck in line as shown in the video. Lift your arms up and hold them parallel to each other and the floor. Keep your body and head straight.

Now twist the arms and lock them with each other as shown in the video. Your palms should be exactly as shown. Bend your torso slightly down and lock your left leg over the right leg as shown in the video. Bend your body and stretch your arms exactly as the instructor is doing. Hold the posture and follow the instructions before returning to the initial posture.

What are the benefits?

The Eagle Pose Left Side is a simple form of exercise. It relaxes the hands and legs muscles when you lock them with each other. The standing posture gives you the perfect body balance and eases circulation. It is known to remove the numbness feelings which you may often experience due to rigidity in the arms and the legs.

What are the precautions?

Avoid the Eagle Pose Left Side posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

49. Eagle Pose Right Side

Level: Beginner

What is it?

The Eagle Pose Right Side is a standing yoga posture for improving the mind and body coordination. By twisting the legs and arms around each other, it is possible to make them more flexible. At the same time it improves the concentration of your mind. 

Who can do it?

The Eagle Pose Right Side is primarily for the beginner. But it takes time and practice to gain the body balance to stand on one leg.

How to do it?

Stand straight with your leg, chest and the neck in line as shown in the video. Lift your arms up and hold them parallel to each other and the floor. Keep your body and head straight.

Now twist the arms and lock them with each other as shown in the video. Your palms should be exactly as shown. Bend your torso slightly down and lock your right leg over the left leg as shown in the video. Bend your body and stretch your arms exactly as the instructor is doing. Hold the posture and follow the instructions before returning to the initial posture.

What are the benefits?

The Eagle Pose right Side is a simple form of exercise. It relaxes the hands and legs muscles when you lock them with each other. The standing posture gives you the perfect body balance and eases circulation. It is known to remove the numbness feelings which you may often experience due to rigidity in the arms and the legs.

What are the precautions?

Avoid the Eagle Pose Left Side posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

50. Dancers Pose Front View

Level: Beginner

What is it?

The Dancers Pose Front View is a standing yoga posture for opening up the shoulders, chest, torso, hips and the abs. As you bend your upper body from the vertical position slightly towards the floor, the body weight shifts over to the right leg and the torso.

Who can do it?

The Dancers Pose Front View is primarily for the beginner. But it takes time and practice to gain the body balance to stand on one leg.

How to do it?

Stand straight with your leg, chest and the neck in line as shown in the video. Extend your left hand and lift your left leg up until they come into contact with each other. Hold the left foot with your left hand and stretch it up and towards your back as shown.

 Now, lift your right arm vertically up towards the ceiling. Bend your torso forward as shown. Balance your body weight on the right leg. Hold the position for a few seconds and return to the initial posture.

What are the benefits?

The Dancers Pose Front View is a simple form of exercise. It stretches the entire skeletal muscle groups from the head to the legs. The key benefits are for the hips and abs muscles as they twist and stretch during the performance of the pose. So, you can expect fat burning in these sections of your body to a considerable extent.

Balancing your body weight on the right leg strengthens the muscles and enables circulation there. It brings perfect coordination between your mind and body for faster reflex actions and quicker muscle and joint movements without pain.

What are the precautions?

Avoid the Eagle Pose Left Side posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

51. Dancers Post Right Side

Level: Beginner

What is it?

The Dancers Pose Right Side is a standing yoga posture for building the strength of your body from shoulders and chest to the abdomen and the legs. It also involves the active participation of the spinal cord, and the lower and upper back muscles.

Who can do it?

The Dancers Pose Right Side is primarily for the beginners. But you will need a lot of practice to perfect the body balance on the right leg, since the left leg winds up over it and forms the Pose Right Side pose.

How to do it?

Stand straight with your leg, chest and the neck in line as shown in the video. Fold your hands by inter-weaving them as shown in the video. Bend your knees slightly and lift the left leg to cross over the right leg as the instructor performs on video. Continue to perform the pose by following the instructor’s actions accurately. You need to balance your body in this posture as shown. This could be tough for the beginner in the initial stages.

What are the benefits?

The Dancers Pose Right Side is an exercise for the strengthening of the shoulders, chest, and the abdomen. It eases circulation and enables smooth mind and body coordination. It flexes your spinal cord and relieves the pain from the lower and the upper back.

What are the precautions?

Avoid the Dancers Pose Right Side posture strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

52. Camel Pose

Level: Advanced

What is it?

The Camel Pose is a seated yoga posture for improving the strength and flexibility of the upper and lower back muscles, abdomen, shoulders, and the spinal cord. It also involves the active participation of the knees, chest, arms and the neck muscles.

Who can do it?

The Dancers Pose Right Side is primarily for the advanced yoga students. It is due to the complexity of bending the upper body towards the rear side of your normal body posture which requires precision and practice.

How to do it?

Sit on eh bent knees as shown in the video. Make sure you rest your feet on the forward bent toes. The hind heels are slightly bent forward. Raise your arms, bend your upper body back and grip the heels as shown in eh video. This is the most complex part of the exercise and perhaps the toughest. Make sure your neck position follows the angular movement accurately as shown. Any wrong movement can result in muscle sprain.

Now, bend back your neck and the torso till you attain the position as the instructor. You have to follow the same path as shown in the video for returning to your initial posture. Follow the timing accurately as shown in the video to get the best results.

What are the benefits?

The camel pose is an exercise for the strengthening of the quadriceps, shoulders, abdomen, and the hips. It helps in burning the fat from the hips and the abs to a considerable extent. The pose relieves the pain in the lower back and neck and stretches the spinal cord and the chest muscles.

What are the precautions?

Avoid the Camel Pose strictly during pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

53. Fire Log Left Side

Level: Beginner

What is it?

The Fire Log Left Side is a seated yoga posture for improving the strength and flexibility of the legs, abdomen, lower back, spinal cord, and the neck muscles. The cross legs sitting posture exerts pressure on the lower junction of the spinal cord and opens up the locked muscles and relaxes the spinal nerves.

Who can do it?

The Fire Log Left Side is primarily for the beginners. You can practice this exercise after completing the other complex standing yoga postures like the plank, forward bend, and the humble warrior to relax your muscles. 

How to do it?

Sit on the lotus posture with your left leg crossed over the right leg. Stretch your legs forward and change the posture as shown in the video. Extend your arms to your back and support your body as shown.

Bring your arms forward and grip the floor as demonstrated by the instructor. Your body posture must be accurate like her posture. Hold the pose for few seconds as she instructs and return to your initial pose.

What are the benefits?

The Fire Log Left Side is an exercise for the strengthening of the hips, abdomen, glutes, and the legs in the lower body. On the upper body, it strengthens the shoulders, arms, upper back and the neck muscles. The other benefits are the improved activities of the cardiovascular and the metabolic systems. It also improves breathing and circulation in the abdomen and the hips. Regular practice can reduce the accumulated fat content considerably. The pain in the knees and the ankles reduce to a great extent.

What are the precautions?

Avoid the Fire Log Left Side during the last cycle of pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

54. Fire Log Right Side

Level: Beginner

What is it?

The Fire Log Right Side is a seated yoga posture for improving the strength and flexibility of the legs, abdomen, lower back, spinal cord, and the neck muscles. The cross legs sitting posture exerts pressure on the lower junction of the spinal cord and opens up the locked muscles and relaxes the spinal nerves.

Who can do it?

The Fire Log Right Side is primarily for the beginners. You can practice this exercise after completing the other complex standing yoga postures like the plank, forward bend, and the humble warrior to relax your muscles. 

How to do it?

Sit on the lotus posture with your right leg crossed over the left leg. Stretch your legs forward and change the posture as shown in the video. Extend your arms to your back and support your body as shown.

Bring your arms forward and grip the floor as demonstrated by the instructor. Your body posture must be accurate like her posture. Hold the pose for few seconds as she instructs and return to your initial pose.

What are the benefits?

The Fire Log Right Side is an exercise for the strengthening of the hips, abdomen, glutes, and the legs in the lower body. On the upper body, it strengthens the shoulders, arms, upper back and the neck muscles. The other benefits are the improved activities of the cardiovascular and the metabolic systems. It also improves breathing and circulation in the abdomen and the hips. Regular practice can reduce the accumulated fat content considerably. The pain in the knees and the ankles reduce to a great extent.

What are the precautions?

Avoid the Fire Log Right Side during the last cycle of pregnancy and during the recovery from the surgery on the spinal cord lower back or the upper back.

55. Seated Twist Left Side

Level: Beginner

What is it?

The Seated Twist Left Side is a yoga posture for improving the strength and flexibility of the spinal cord, neck, shoulders, arms, abs, hips, and the torso muscles. The straight leg sitting posture and the folding of the left leg, twisting of the abdomen, and the neck involves the stretching of the muscles and the nerves in these body parts.

Who can do it?

The Seated Twist Left Side is primarily for the beginners. You can practice this exercise after completing the other complex standing yoga postures like the plank, forward bend, and the humble warrior to relax your muscles. 

How to do it?

Sit on the straight posture with both your legs stretched forward as shown.

Fold your left knee and hold it with your hands as shown in the video. Shift the left hand position to the rear and twist the torso to the rear as shown. Your neck movement and the rest of the body posture should be perfectly according to the actions performed by the instructor in the video. Also, follow the audio instructions at every stage to get the maximum results from the Seated Twist Left Side pose.

What are the benefits?

The Seated Twist Left Side is an exercise for the strengthening of the abs, spinal cord, legs, neck, shoulders, and the chest muscles. The upper and eh lower back muscles stretch and relax. The Seated Twist Left Side pose streamlines breathing and improves circulation. The cramps in the legs reduce considerably and they become flexible. The smooth muscles in the cardiovascular system also stretch and relax.

What are the precautions?

Practically there are no problems or risks involved in this simple Seated Twist Left Side pose.

56. Seated Twist Right Side

Level: Beginner

What is it?

The Seated Twist Right Side is a yoga posture for improving the strength and flexibility of the spinal cord, neck, shoulders, arms, abs, hips, and the torso muscles. The straight leg sitting posture and the folding of the Right leg, twisting of the abdomen, and the neck involves the stretching of the muscles and the nerves in these body parts.

Who can do it?

The Seated Twist Right Side is primarily for the beginners. You can practice this exercise after completing the other complex standing yoga postures like the plank, forward bend, and the humble warrior to relax your muscles. 

How to do it?

Sit on the straight posture with both your legs stretched forward as shown.

Fold your Right knee and hold it with your hands as shown in the video. Shift the Right hand position to the rear and twist the torso to the rear as shown. Your neck movement and the rest of the body posture should be perfectly according to the actions performed by the instructor in the video. Also, follow the audio instructions at every stage to get the maximum results from the Seated Twist Left Side pose.

What are the benefits?

The Seated Twist Right Side is an exercise for the strengthening of the abs, spinal cord, legs, neck, shoulders, and the chest muscles. The upper and eh lower back muscles stretch and relax. The Seated Twist Right Side pose streamlines breathing and improves circulation. The cramps in the legs reduce considerably and they become flexible. The smooth muscles in the cardiovascular system also stretch and relax.

What are the precautions?

Practically there are no problems or risks involved in this simple Seated Twist Right Side pose.

57. Pigeon Pose Left Side

Level: Advanced

What is it?

The Pigeon Pose Left Side is a sitting yoga posture in which your torso rests over the bent left knee crossing from the left to the right. It is a complex form of exercise since it involves the cross bending of the leg and prostrate of the entire body from the toes to the head.

Who can do it?

The Pigeon Pose Left Side is primarily for the advanced yoga students.

How to do it?

Start from the downward dog pose stretch your left knee forward as show in the video. It should be crossed and directed towards the right side of your body. Push it forward until there is enough space for the torso to rest on it. Slowly rest your body on the left leg while you bend your upper body forward Follow the body movements accurately as shown by the instructor.

Your upper body should be straight from the mid section of the spinal cord till the neck and the head. The lower back will form a slight curve with the glutes and the hips. Make sure your arms support your upper body weight and spread the fingers exactly as shown in the video.

Push your arms forward as shown in the video until you reach the desired Pigeon Pose Left Side pose. Now you can hold this pose for a few seconds before returning to the initial pose.

What are the benefits?

The Pigeon Pose Left Side is an exercise for the stretching and relaxing the spinal cord, and the entire back muscles. The bending of the left knee increases its flexibility and the strength considerably. The neck muscles relax and chest expands to allow free breathing and circulation.

What are the precautions?

Beginners and pregnant women should avoid the Pigeon Pose Left Side pose completely. Also, those with spinal cord problems should stay away.

58. Pigeon Right Side

Level: Advanced

What is it?

The Pigeon Pose Right Side is a sitting yoga posture in which your torso rests over the bent Right knee crossing from the right to the left. It is a complex form of exercise since it involves the cross bending of the leg and prostrate of the entire body from the toes to the head.

Who can do it?

The Pigeon Pose Right Side is primarily for the advanced yoga students.

How to do it?

Start from the downward dog pose stretch your right knee forward as show in the video. It should be crossed and directed towards the left side of your body. Push it forward until there is enough space for the torso to rest on it. Slowly rest your body on the right leg while you bend your upper body forward Follow the body movements accurately as shown by the instructor.

Your upper body should be straight from the mid section of the spinal cord till the neck and the head. The lower back will form a slight curve with the glutes and the hips. Make sure your arms support your upper body weight and spread the fingers exactly as shown in the video.

Push your arms forward as shown in the video until you reach the desired Pigeon Pose Left Side pose. Now you can hold this pose for a few seconds before returning to the initial pose.

What are the benefits?

The Pigeon Pose Right Side is an exercise for the stretching and relaxing the spinal cord, and the entire back muscles. The bending of the left knee increases its flexibility and the strength considerably. The neck muscles relax and chest expands to allow free breathing and circulation.

What are the precautions?

Beginners and pregnant women should avoid the Pigeon Pose Right Side pose completely. Also, those with spinal cord problems should stay away.

59. Seated Forward Bend

Level: Beginner

What is it?

The Seated Forward Bend is a simple yoga posture in which you sit in the stretched leg pose and bend your torso forward towards the toes. The simple exercise stretches the torso and the spinal cord to relax the surrounding muscles and the nerves.

Who can do it?

The Seated Forward Bend is primarily for the beginners.

How to do it?

Sit on the floor with your legs stretched forward as shown in the video. Keep your back and the neck straight and keep your hands on the knees. Your legs should be at hip width. Raise your arms and bend them forward as shown in the video. Try and hold or touch the ankles with your hands if possible. Otherwise you can stretch as much as you can.

What are the benefits?

The Seated Forward Bend is an exercise for the stretching and relaxing the spinal cord, and the entire back muscles. The shoulders and the abdomen muscles also get strengthened along with the neck muscles.

What are the precautions?

Practically there are no problems with the Seated Forward Bend.

60. Cobblers Pose

Level: Beginner

What is it?

The Cobblers Pose is a very simple yoga posture in which you sit in the lotus posture with your legs locked with each other to form a triangle. Pressing the big toes with your hands eases the circulation in the legs and simulates the central nervous system into action.

Who can do it?

The Cobblers Pose is primarily for the beginners.

How to do it?

Sit on the floor in the lotus posture with your arms in front of the hips. Stretch your legs and position them as shown in the video. Hold your feet with your hands and pull the legs slightly towards your body. Bend your upper body slightly forward and start pressing your big toes with your fingers as shown in the video. Hold this pose for as long as explained in the video and return to the initial pose.

What are the benefits?

The Cobblers Pose is an exercise for the stretching and relaxing the spinal cord, back and the neck muscles. It stimulates free circulation and activates the central nervous system.

What are the precautions?

Practically there are no problems with the Cobblers Pose, unless you have injury problems in the spinal cord, or the knees.

​61. Revolved Head to Knee Stretch Left

Level: Beginner

What is it?

The Revolved Head to Knee Stretch Left seated yoga posture for stretching the spinal cord to the left of your body. Initially you stretch the legs wide enough to relax the muscles in the glutes and the hips. The posture also involves the action of the shoulders, neck, abs, and the hips muscles.

Who can do it?

The Revolved Head to Knee Stretch Left is primarily for the beginners.

How to do it?

Sit on the floor in with your legs stretched parallel to each other. Then stretch the legs in opposite directions as much as possible as in the video. Position your body comfortably with your hands.

Place your right hand close to the right ankle and bend the arm as shown. Lift your left arm up towards the head. Meanwhile you have to bend your torso also to the right towards your body and stretch it as much as possible like in the video. Stretch your feet up and let the toes relax. You can stay in this posture as explained in the video and return to the initial pose.

What are the benefits?

The Revolved Head to Knee Stretch Left is an exercise for the stretching and relaxing the spinal cord, back and the neck muscles. It stimulates free circulation and activates the central nervous system.

What are the precautions?

Practically there are no problems with the Revolved Head to Knee Stretch Left, unless you have injury problems in the spinal cord, or the knees.

​62. Revolved head to Knee Right Side

Level: Beginner

What is it?

The Revolved head to Knee Right Side is a seated yoga posture for stretching the spinal cord to the right of your body. Initially you sit in the straight leg position and the stretch the legs wide enough to relax the muscles in the glutes and the hips. The posture also involves the action of the shoulders, neck, abs, and the hips muscles.

Who can do it?

The Revolved head to Knee Right Side is primarily for the beginners.

How to do it?

Sit on the floor in with your legs stretched parallel to each other. Then stretch the legs in opposite directions as much as possible as in the video. Position your body comfortably with your hands.

Place your left hand close to the left ankle and bend the arm as shown. Lift your right arm up towards the head. Meanwhile you have to bend your torso also to the left towards your body and stretch it as much as possible like in the video. Stretch your feet up and let the toes relax. You can stay in this posture as explained in the video and return to the initial pose.

What are the benefits?

The Revolved head to Knee Right Side is an exercise for the stretching and relaxing the spinal cord, back and the neck muscles. It stimulates free circulation and activates the central nervous system.

What are the precautions?

Practically there are no problems with the Revolved head to Knee Right Side, unless you have injury problems in the spinal cord, or the knees.

​63. Thread the Needle Left

Level: Advanced

What is it?

The Thread the Needle Left is a seated yoga posture for stretching the shoulders, arms, legs and the abs. The triangular shape formed by the crossing of the left leg over the right leg and the pressure applied on the thighs with your hands are the key points in this posture.

Who can do it?

The Thread the Needle Left is primarily for the advanced yoga students.

How to do it?

Start from the downward dog pose and sit on the floor exactly as shown in the video. Stretch your body and lie down on the floor with bent knees facing up. Place your arms on either side of your body. Your body posture should be exactly as shown in the video. Lift your left leg and cross it over the right knee to form a triangle as shown in the video. The position of your right leg should be vertical to the floor.

Stretch your hands forward and hold the right thigh. Lock the fingers of both hands as shown and follow the procedures as in the video.

What are the benefits?

The Thread the Needle Left is an exercise for the stretching and relaxing legs, shoulders, arms, and the abs. The pressure you apply on the abdomen and the hips with your right thigh and the pressure on the left leg ease the circulation.

What are the precautions?

Practically there are no problems with the Thread the Needle Left, unless you have injury problems in the spinal cord, or the knees.

64. Thread the Needle Right Side

Level: Advanced

What is it?

The Thread the Needle Right Side is a seated yoga posture for stretching the shoulders, arms, legs and the abs. The triangular shape formed by the crossing of the right leg over the left leg and the pressure applied on the thighs with your hands are the key points in this posture.

Who can do it?

The Thread the Needle Right Side is primarily for the advanced yoga students.

How to do it?

Stretch your body and lie down on the floor with bent knees facing up. Place your arms on either side of your body. Your body posture should be exactly as shown in the video. Lift your right leg and cross it over the left knee to form a triangle as shown in the video. The position of your left leg should be vertical to the floor.

Stretch your hands forward and hold the left thigh. Lock the fingers of both hands as shown and follow the procedures as in the video.

What are the benefits?

The Thread the Needle Right Side is an exercise for the stretching and relaxing legs, shoulders, arms, and the abs. The pressure you apply on the abdomen and the hips with your right thigh and the pressure on the left leg ease the circulation.

What are the precautions?

Practically there are no problems with the Thread the Needle Right Side, unless you have injury problems in the spinal cord, or the knees.

65. Bridge Pose

Level: Advanced

What is it?

The Bridge Pose is a yoga posture for stretching the torso, abs, legs, shoulders, arms, neck, back, and the chest muscles. The spinal cord also stretches as you lift your entire body from the floor and stretch up from the upper back till the thighs.

Who can do it?

The Bridge Pose is primarily for the advanced yoga students.

How to do it?

Stretch your body and lie down on the floor with bent knees facing up. Place your arms on either side of your body. Your body posture should be exactly as shown in the video. Lift your hands up as shown in the video.

Now, lift your body from the upper back to the knees as shown in the video until the hips touch your hands. Support the hips with both your hands and push it up further as much as you can. Your knees should also bend as shown in the video. Keep the legs vertical to the floor and the heels flat on the floor. Follow the next moves as shown.

What are the benefits?

The Bridge Pose is an exercise for the stretching and relaxing the spinal cord and the muscles in the back, legs, and the neck. It strengthens the spinal cord and energizes your body from the head to the toes.

What are the precautions?

Avoid the Bridge Pose during pregnancy and post surgical times. If you have injury to the spine, back, knees or any other part of the body, it is better to stay away from the Bridge Pose.

66. Happy Baby

Level: Beginner

What is it?

The Happy Baby is a yoga posture which resembles the position of a child when s/he holds the feet with the hands and bends the entire body to the left and right. 

Who can do it?

The Bridge Pose is primarily for the beginners.

How to do it?

Stretch your body and lie down on the floor with bent knees facing up. Place your arms on either side of your body. Your body posture should be exactly as shown in the video.

Now, lift knees up towards your body as shown in the video until the hips touch your chest. Simultaneously lift your arms up and hold the feet with your hands as shown in the video. Keep pushing the knees towards your chest as much as possible until your hands get a good grip on the feet.

What are the benefits?

The Happy Baby pose is an exercise for the stretching and relaxing the spinal abs, hips, legs, and the spinal cord. The muscles in the neck, shoulders, arms and the glutes get strengthened. It relaxes your mind and body.

What are the precautions?

Avoid the Happy Baby during pregnancy and post surgical times. If you have injury to the spine, back, knees or any other part of the body, it is better to stay away from the Happy Baby pose.

67. Laying Twist Left

Level: Beginner

What is it?

The Laying Twist Left is a yoga posture for relaxing the muscles and the joints in your entire body from the neck to the toes. It involves the slight stretching of the knees, ankles, torso, and the neck.

Who can do it?

The Laying Twist Left is primarily for the beginners.

How to do it?

Stretch your body and lie down on the floor with bent knees facing up. Place your arms on either side of your body. Your body posture should be exactly as shown in the video.

Now, bend your knees towards right side of your body and stretch your arms to the sides of your body as shown in the video.  Open your palms and stretch the fingers. The stretching of the legs and knees as well as the position of the feet should be exactly as shown in the video. Turn your head to the left as shown. Extend your right leg and place it on the left knee as shown in the video. Stay in this posture for a few seconds and return to the initial pose.

What are the benefits?

The Laying Twist Left pose is an exercise for the stretching and relaxing the muscles in the spine, abs, hips, legs, neck, shoulders, arms and the glutes. Besides, they also get strengthened. It relaxes your mind and body.

What are the precautions?

Avoid the Laying Twist Left if you have injury to the spine, back, knees or any other part of the body.

68. Laying Twist Right Side

Level: Beginner

What is it?

The Laying Twist Right Side is a yoga posture for relaxing the muscles and the joints in your entire body from the neck to the toes. It involves the slight stretching of the knees, ankles, torso, and the neck.

Who can do it?

The Laying Twist Right Side is primarily for the beginners.

How to do it?

Stretch your body and lie down on the floor with bent knees facing up. Place your arms on either side of your body. Your body posture should be exactly as shown in the video.

Now, bend your knees towards left side of your body and stretch your arms to the sides of your body as shown in the video.  Open your palms and stretch the fingers. The stretching of the legs and knees as well as the position of the feet should be exactly as shown in the video. Turn your head to the right as shown. Extend your left leg and place it on the right knee as shown in the video. Stay in this posture for a few seconds and return to the initial pose.

What are the benefits?

The Laying Twist Right Side pose is an exercise for the stretching and relaxing the muscles in the spine, abs, hips, legs, neck, shoulders, arms and the glutes. Besides, they also get strengthened. It relaxes your mind and body.

What are the precautions?

Avoid the Laying Twist Right Side if you have injury to the spine, back, knees or any other part of the body.

69. Shavasana Pose

Level: Beginner

What is it?

The Shavasana Pose is a yoga posture for relaxing the entire mind and body without having to perform any action.

Who can do it?

The Shavasana Pose is for every yoga student who wants to relax the mind and the body.

How to do it?

Stretch your body and lie down on the floor with bent knees. Place your arms on either side of your body. Your body posture should be exactly as shown in the video.

Now, push your knees forward stretch your legs away from each other. Stretch the arms similarly away from your body as shown in the video. The distance between the legs, arms and the body as well as the position of your entire body should be exactly as shown in the video.  You can stay in this posture for as long as you feel comfortable.

What are the benefits?

The Shavasana Pose (dead-body pose) is an exercise for relaxing the entire body without having to perform any action. It evens out the breathing and the circulation, relaxes the muscles, and calms the mind.

What are the precautions?

There is absolutely no need for any precaution as anyone can perform the pose with no risks at all.

70. Namaste

Level: Beginner

What is it?

The Namaste Pose is a combination of the yoga postures in the lying down and seated positions. It is an exercise for relaxing the muscles and the nerves in your body apart from the mind.

Who can do it?

The Namaste is for every yoga student who wants to relax the mind and the body.

How to do it?

Stretch your body and lie down on the floor in the Shavasana pose. Bring your legs close and stretch your arms over your head as shown in the video. Now, stretch your entire body from the toes to the fingers as the trainer does. Lift your knees up and press into the floor with the heels as shown.

Turn your body towards the right and stretch your legs and arms as shown in the video. Hold the pose for a few seconds and come over to the lotus posture as the instructor does in the video. Hold your hands in the NAMSTE posture.

What are the benefits?

The Namaste is an exercise for relaxing the entire body without having to perform any action. It eases out the breathing and the circulation.

What are the precautions?

Avoid the pose if you have any problems or injuries in the knees, spine, and the legs.

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