• Extended Puppy Dog Pose: Uttana Shishosana
    Extended Puppy Dog Pose: Uttana Shishosana

    Also known in Yin Yoga as anahatasana or heart-melting pose, this cooling posture has numerous benefits:

    • Releases tension in you upper arms, shoulders, and neck.
    • Expands the whole front of your chest.
    • Stretches out your abdominal muscles.
    • Gently stimulates your back muscles in preparation for further backbends.
    • Opens up your hips and stretches your hamstrings.
  • Standing Forward Bend: Uttanasana
    Standing Forward Bend: Uttanasana

    The Standing Forward Bend pose:

    • Stretches your hips, hamstrings, and calves.
    • Strengthens your thighs and knees.
    • Massages your internal organs and helps improves digestion and cleanses mucous from the lungs.
    • Relaxes you central nervous system and helps calm your mind
    • Helps relieve stress
    • Helps reduces headaches, fatigue, insomnia.
    • Helps relieve symptoms of menopause and is therapeutic for osteoporosis.
  • Half Standing Forward Bend: Ardha Uttanasana
    Half Standing Forward Bend: Ardha Uttanasana

    Benefits of the Half Standing Forward Bend pose:

    • Stretches your hips, hamstrings, calves, and low back.
    • Strengthens your thighs and knees.
    • Warms up your body and works on your core.
    • A good preparation for any other forward bends in your practice, particularly downward dog.

  • Hand Under Foot Pose: Padahastasana
    Hand Under Foot Pose: Padahastasana

    Hand Under Foot Pose is a relaxing pose with many benefits:

    • Lengthens the hamstrings, back body and wrists
    • Relaxes the neck and shoulders
    • Calms the mind
    • Therapeutic for carpal tunnel syndrome
  • Half Front Splits Pose: Ardha Hanumanasana
    Half Front Splits Pose: Ardha Hanumanasana

    A perfect warm-up pose with many benefits:

    • Stretches your hips, hamstrings, calves, and low back.
    • Strengthens your hamstrings.
    • A proper preparation for the full variation, Front Splits Pose.
    • Increases awareness through the pelvic area.
    • Relieves sciatica pain.
  • Standing Wide-Legged Forward Bend Pose: Prasarita Padottanasana
    Standing Wide-Legged Forward Bend Pose: Prasarita Padottanasana

    Standing Wide-Legged Forward Bend Pose has several benefits:

    • Stretches the groins, hamstrings and hips
    • Calms the mind
    • Decompresses the spine
    • Relieves fatigue, mild depression and anxiety
  • Pose Dedicated to the Sage Marichi I: Marichyasana I
    Pose Dedicated to the Sage Marichi I: Marichyasana I

    This seemingly simple, yet challenging pose offers many benefits:

    • Stretches the hips, hamstrings and shoulders
    • Activates the abdominal organs
    • Stimulates digestion and metabolism
  • Seated Forward Bend: Paschimottanasana
    Seated Forward Bend: Paschimottanasana

    Seated Forward Bend is a basic yet challenging pose with several benefits:

    • Stretches the hamstrings, spine, and lower back
    • Calms the mind, and relieves stress and anxiety
    • Improves digestion
    • Relieves symptoms of PMS and menopause
    • Reduces fatigue
    • Stimulates the liver, kidneys, ovaries, and uterus
  • Dolphin Pose
    Dolphin Pose

    Dolphin Pose is considered a forward bend and an inversion with many benefits:

    • Strengthens the shoulders and arms
    • Tones the abdominals
    • Stretches the hamstrings 
    • Helps prepare the body for forearm balance
  • Wide Seated Forward Bend Pose: Upavistha Konasana
    Wide Seated Forward Bend Pose: Upavistha Konasana
    • Stretches the adductor muscles of your groin
    • Stretches your hamstring muscles
    • Strengthens the supportive musculature of your spine
    • Encourages activation of your core muscles
  • Downward Facing Dog Pose: Adho Mukha Svanasana
    Downward Facing Dog Pose: Adho Mukha Svanasana
    • Elongates and releases tension from your spine
    • Stretches your hamstrings, calves, arches, and hands
    • Strengthens your arms, shoulders, and back
    • Improves mobility of your digestive system
    • Downward-Facing Dog is a mild inversion that calms the nervous system and helps relieve stress
  • Head to Knee Pose: Janu Sirsasana
    Head to Knee Pose: Janu Sirsasana

    As a forward bending yoga posture, Head to Knee Pose generates an array of nourishing benefits.  The Head to Knee Pose:

    • Stretches your spine, back muscles, hamstrings, and groins.
    • Massages and stimulates your internal organs like the liver and kidneys.
    • Improves digestion and helps heal gastric ailments.
    • Calms the mind and central nervous system.