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Reverse Warrior (Viparita Virabhadrasana) Benefits: Strengthens and stretches the legs, groins, hips, and the sides of the torso and waist. It improves flexibility in the spine, inner thighs, ankles, and chest. It also builds strength in the thighs, shoulders, and arms. Warrior pose battles inner weakness and wins focus. You see Cautions: Avoid this pose if you have a recent or chronic hip, knee, back, neck or shoulder injury. Instructions: 1. Begin in Mountain Pose, standing with your feet hip-distance apart and your arms at your sides. 2. Turn  ..

Plow Pose (Halasana) (hah-LAHS-anna) hala = plow Step by Step 1-From Shoulder Stand, exhale and bend from the hip joints to slowly lower your toes to the floor above and beyond your head. As much as possible, keep your torso perpendicular to the floor and your legs fully extended. 2- With your toes on the floor, lift your thighs and tailbone toward the ceiling and extend your legs. Continue to draw your chin away from your sternum and soften your throat. 3- Continue to press your hands against the back torso, pushing the back up toward the ceiling as you p ..

Handstand (Adho Mukha Vrksasana) (ah-doh moo-kah vriks-SHAHS-anna) adho mukha = face downward (adho = downward; mukha = face) vrksa = tree Step by Step (NOTE: Before attempting handstand, it is recommended to view this video (http://www.yogajournal.com/poses/788http://)) 1-Perform downward facing dog with your fingertips an inch or two away from a wall, hands shoulder-width. If your shoulders are tight, turn your index fingers out slightly; otherwise arrange them parallel to each other. Finally spread your palms and press the bases of t ..

Aside from downward dog, upward facing dog is one of the most widely known and recognized yoga poses due to its numerous benefits and therapeutic uses. As cousin to the cobra pose, it is considered one of the easiest of the back-bending poses and is usually performed during the Sun Salutation Series. 1. Lie on your stomach with the tops of your feet on the floor. Place your hands beside your rib cage with fingers spread wide, finger tips below the line of the chest and in line with shoulders. 2. Press your hands gently into the matt, and squeeze your elbows by your side, roll ..

1- Begin in downward facing dog. 2- Inhale and as you exhale, step your right foot forward into a low lunge position. 3- Spin your left heel flat so your left toes are pointing slightly forward, and inhale your arms and chest up. 4- Reach your arms toward the ceiling as your pinky fingers turn in toward one another. This will allow your shoulders to relax down your back. 5- Maintain a deep, 90 degree lunge in your right leg. Your lower core muscles are engaged here, which should allow you to find length in your low spine. 6- Work on squaring your hips toward the front of the ro ..

1-Lie on your back with your arms next to the body palms down. 2-Bend your knees and place your feet flat on the floor, close to the buttocks, hip width apart. 3-With the feet parallel to each other, press the upper arms into the floor, press your feet into the floor, inside and outside equally and begin to lift the hips up to the ceiling, moving your breastbone to the chin. 4-Firm your abs and pull your belly in maintaining a flat spine. 5-Actively bring the knees out in front of you, to keep the lower back extended. Keep the knees directly above the ankles. 6-Your buttoc ..

1. Begin in Downward-Facing Dog. Lower your hips and shift your weight forward to come into Plank Pose (the top of a push-up): Palms flat, body extended, with your legs reaching through your heels. 2. Step your feet together and press your weight down through your right hand and forearm. Then, roll your body to the right, lifting the left hand to the ceiling, balancing on the outer edge of your right foot. Stack your left foot on top of your right foot and keep your legs straight. (Beginners can lower their right knee and shin to the mat, keeping their hips lifted while building stre ..