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STEP 1: Lie on the Yoga Mat and bend your right knee. |
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STEP 2: Raise your left leg.
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STEP 3: Clasp your left foot with both hands. If you cannot reach your foot, use a belt or Yoga Strap to span the gap, or clasp your ankle, calf, or thigh. Firmly press the sacrum down into the floor and gently pull the leg toward you, flattening the shoulder blades and rounding your chest. |
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STEP 4: Extend your right leg on the floor. Pull your left leg towards you. Continue pressing the sacrum firmly down, keep moving your shoulders toward the floor so the shoulder blades flatten, and press both feet away from you as you gently pull the leg in tighter. |
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These are all the Yoga Poses covered in this section:
| Cat Pose | |
| Triangle Pose | |
| Revolved Triangle Pose | |
| Crescent Moon Pose | |
| Warrior Pose I | |
| Warrior Pose II | |
| Warrior Pose III | |
| Wide-legged Forward Bend | |
| Chair Pose I | |
| Chair Pose II | |
| Standing Forward Bend | |
| Downward Facing Dog Pose | |
| Revolved Side Angle Pose | |
| Hands to Feet Pose | |
| Standing Side Stretch Pose | |
| Spread Leg Forward Fold | |
| Tree Pose | |
| Half Moon Pose | |
| Sun Salutation Pose | |
| Spread Leg Forward Fold | |
| Hero Pose | |
| Lotus Pose | |
| Seated Forward Bend | |
| Child Pose | |
| Garland Pose | |
| Full Boat Pose | |
| Half Spinal Twist | |
| Sage Twist | |
| Leg Reclining Lunge | |
| Leg to Side Pose | |
| Leg Pulls | |
| Single Leg Raises | |
| Double Leg Raise | |
| Wind Relieving Pose | |
| Crane Pose | |
| Head Stand | |
| Shoulder Stand | |
| Plough Pose | |
| Hand Stand | |
| Bow Pose | |
| Wheel Pose | |
| Locust Pose | |
| Fish Pose | |
| Cobra Pose | |
| Dog Pose | |
| Bridge Pose | |
| Corpse Pose |
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