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Virbhadrasana II (Warrior Pose 2)

There is another Virbhadrasana (Warrior Pose). We'll know it as Virbhadrasana II (Warrior Pose 2). About it:

Benefits:
 
Loosens up the hip flexors while strengthening the hamstrings, quads, and spine, all while building stamina.
 
Instructions For Exercise:
 
Bring your hands to your hips, step your feet wide apart and turn your right foot out. Turn your back foot slightly inward and align heels with each other. Bend your front knee so it’s above your ankle, seeing your shin is vertical. As you do this, keep your front shin vertical. Next, begin to extend the arms away from each other and gaze towards your front fingers. Keep your arms aligned with each other while keeping your shoulders broad. Breathe smoothly in this position as you hold for 30-60 seconds. Inhale as you come up and then reverse the feet and start again to the other side.
 
Specialist's Comments:
 
Those who are suffering from neck problems should not turn their head to look over the front hand, but instead continue to keep looking directly straight ahead instead.
 

Virbhadrasana III (Warrior Pose 3)

And the third one -- Virbhadrasana III (Warrior Pose 3)

Benefits:

This pose will help to strengthen the ankles and legs, strengthen the muscles of the shoulders and back, as well as improve the strength of your core while keeping your balance in check. Finally, it also improves memory and concentration.
 
Instructions For Exercise:
 
Begin in an upright standing position and from there, slowly bend over as you touch your toes, exhaling as you do. From here, step your left foot back into a lunge position so that your right knee is bent and at about a 90 degree angle. Keep your midsection even between the two legs as you bring your hands to your hips. Inhale and begin to lift the back foot as you lean your torso forward slightly. Lift the leg upwards as you move your gaze downward to the floor.
 
Lengthen both legs without locking the knees, noting that the hips should be as level as possible to maintain postural alignment. Think of lengthening the leg and spine. Release the hands from the hips and stretch the arms directly in front of you, expanding the chest. Hold this pose for 30-60 seconds. Inhale as you move your raised foot back to the ground, moving back into standing position.
 
Specialist's Comments:
 
Those who have high blood pressure should take precaution when doing this exercise.

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Prasarita Padottanasana (Wide Legged Forward Bend Pose)

Let's continue with Prasarita Padottanasana (Wide Legged Forward Bend Pose).

Benefits:
 
This pose will help to strengthen the core along with the hamstrings muscles while improving balance and concentration.

Instructions For Exercise:

Start in a standing position. Next, bring the hands up in front of the chest and as you inhale, jump the legs wide apart. Arms should move to the side. Next, bring the arms to the waist, making sure the outer edges of your feet are parallel to the outer edges of the mat. Lift your chest as you tilt your head back. From here, exhale and move forward, placing the hands on the floor, in the line between your feet. Keep your back concave.
 
Pressing the thighs back, stretch the ribs forward, keeping weight even between ankles and balls of your feet. Exhale and then bend your elbows and bring your head down to the space between your hands. From the back of your knee, lift the back thigh up towards the glutes.
 
Begin to lift the chest, coming back to the concave spine. Press through the feet and rise up, bringing hands to the waist. Breathe in and then jump the feet back together.
 
Specialist's Comments:
 
Those who are inflexible may need to position he hands on the floor slightly in front, rather than parallel, with the feet.

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Adho Mukha Svanasana (Downward-Facing Dog Pose)

Now, let's learn the Adho Mukha Svanasana (Downward-Facing Dog Pose):

Benefits:
 
This pose is a great pose for decompressing your spine.
 
Instructions For Exercise:
 
Begin face down on your mat and place your fingertips in line with the center of your chest. Press up to all fours, keeping hand and feet where they are. Next, tuck the toes under and lift the hips toward the ceiling. Straighten the knees and draw the hips back, lifting the hips higher. Reach the heels down. With breath strong, bring the attention to your hands. Make sure that the front of your wrists are parallel to the mat. Spread the fingers and press down, extending the arms.
 
Reach through the arms, pressing the thighs back, feeling the spine getting longer. Keep breathing deep and smooth. Hold this position for up to 60 seconds. Lower your knees to the floor, bending them down as you finish the pose.
 
Specialist's Comments:
 
Those who are suffering from carpal tunnel syndrome or high blood pressure so be careful while doing this pose and consider supporting their head on a block. Also note that this pose is not to be done by those who are in their late term of pregnancy.

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Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

There is another dog pose -- it's Urdhva Mukha Svanasana (Upward-Facing Dog Pose). About it:

Benefits:
 
This pose will help to improve your posture, strengthen your spine, arms, and wrists, while stretching out your chest and lungs, shoulders, as well as core region. It’ll also help to relieve fatigue, sciatica, and can help ease feelings of depression.
 
Instructions For Exercise:
 
Begin in downward facing dog, moving forward into plank position while keeping the legs straight, lowering the chest and arms down until you are parallel to the floor, elbows bent. Keep the abs tight and then straighten the elbows and pressing upward until the shoulders stack right in alignment with the hips. Draw the chest upwards, broadening your shoulders and look upwards. Move back into downward facing down and then bring the knees down, bending on the floor as you bring your chest into them. Hold this to finish the pose.
 
Specialist's Comments:
 
Those who experience back pain or carpal tunnel syndrome must be careful while doing this pose. Additionally, it should not be done by those who are pregnant.

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Anjaneyasana (Low Lunge Pose)

So, now let's learn about Anjaneyasana (Low Lunge Pose). About it:

Benefits:
 
This pose will help to strengthen the hip flexors, open up the shoulders and chest, improve core strength, and boost balance.
 
Instructions For Exercise:
 
Start in a table position, with your knees directly under your hips and your wrists under your shoulders. Bring your right foot in between your hands, placing the hands on the ground.
 
Lift the back foot into high lunge, pressing through the leg, while keeping the front knee at a 90 degree angle. Lower the back leg down and now sink the hips forward as your front knee moves further over the foot. In this position you should feel an intense stretch in the hip flexor. Keep your chest upwards and open, shoulders down. Hold for 30-60 seconds and then curl the back toes under, lifting up and going back into the table position. Switch to the other side and repeat.
 
Specialist's Comments:
 
Those who struggle with this pose may want to use yoga blocks or a chair for assistance.

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Parsvottanasana (Intense Side Stretch Pose)

Now about Parsvottanasana (Intense Side Stretch Pose):

Benefits:
 
This pose will strengthen the core muscles, the back muscles, as well as lengthen the hamstrings and low back.
 
Instructions For Exercise:
 
Begin in a standing position. Bring your hands up in front of your chest and then jump the legs and arms outward so the arms are directly to the side. Next, bring the hands to the waist and then turn the feet to the right so the back foot turns out 60 degrees and the front foot 90 degrees. Hips should be facing forward now. Think of pressing the shoulder back as you lift up your chest. Inhale and then lift the front thigh as you lean forward, placing the hands on the floor and keeping the back concave. Think of stretching the side ribs forward. Think of pulling the hip of the front leg back towards the wall behind you. This will center your hips so they feel even.
 
Maintaining the lift of the front thigh, inhale and come up, turning the feet to the front as you stand in an upright position. Next, turn to the opposite side and repeat the process again, this time to the other side.
 
Specialist's Comments:
 
Those who cannot touch the floor with their hands without rounding their back should utilize yoga blocks to hold onto instead.

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Malasana (Garland Pose)

Malasana (Garland Pose) now. About it: Benefits:
 
This move will help to tone your stomach, allowing you to gain great core strength. It’ll also help to stretch out your ankles, groin, and your lower back.
 
Instructions For Exercise:
 
Begin by squatting down with your feet as close together as possible, keeping the heels on the floor if you can. If you cannot, support them with a folded mat behind you. Next, separate your thighs so they are spread wider than your torso. Exhale your breath and then begin to lean forward until your body is fitting tightly between your thighs. Press your elbows against your inner knees in this position, keeping your palms together as you resist the knees into the elbows. From here, you can begin to press your inner thighs against the side of your torso, reaching your arms forward and then bringing them to the side as you place your shin notch directly into your underarms. Place the finger tips on the floor or reach around and clasp your back heels. Hold this position for 30-60 seconds and then straighten the knees and move into a standing position to finish.
 
Specialist's Comments:
 
If you find it difficult to squat, consider sitting on the front edge of a chair seat. In this position your thighs will form a right angle to your torso and you should keep your heels on the floor, moving just slightly ahead of your knees.

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Utkatasana (Chair Pose)

Utkatasana (Chair Pose). About it:

Benefits:
 
This pose is great for strengthening the ankles, thighs, calves, and spine, while also stretching out the shoulders and chest. It will also help to stimulate the abdominal organs, and heart, while reducing the impacts of having flat fleet, which can go on to cause bone and joint pain.
 
Instructions For Exercise:
 
Stand in an upright pose. From there, slowly bend the knees as you sit back and down as you lift the arms up. Broaden the front of your chest and then begin to lift your torso. Gently tense your lower stomach and lift your hips up and away from your thighs. From there, straighten the legs to come back to standing and bring the arms back down to the side of the body to complete the pose.
 
Specialist's Comments:
 
Those with low blood pressure should be more careful when doing this pose as it may make their condition worse. Likewise, those who suffer from headaches regularly should also take caution.

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Trikonasana (Triangle Pose)

Now it's time to learn about Trikonasana (Triangle Pose). About it:

Benefits:
 
This pose will help to stretch and strengthen the thighs, knees, and ankles while also stretching out the hips, groins, and hamstrings. You’ll also feel loosening in the shoulders, chest, and spine. It can help to ease stress, improve digestion, and may also help to decrease the symptoms of menopause. It’s also a good therapeutic treatment for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica.
 
Instructions For Exercise:
 
To begin, stand in an upright pose and then jump the feet sideways apart about 3-4 feet. Raise arms to shoulder height, keeping them parallel to the floor. Find your stability. Next, turn your right foot out, keeping your hips facing the front, while the left foot turns inward slightly.
 
Pull the kneecaps up by tensing the quads, inhale and extend the spine and then exhale and begin to bend to the right, bringing the right hand to the leg and the left hand coming up so it’s facing toward the ceiling. Keep the thighs firm and think of opening the chest. Extend the neck and spine. Exhale and turn the head to look up at your left hand while keeping the whole body lifted up. Hold this position for 30-60 seconds. Next, press into the back leg and then come back into an upright position. Hold for a few moments and then repeat to the other side.
 
Specialist's Comments:
 
Those who have heart conditions should practice this pose while standing against a wall, keeping the top arm on the hip. Those with high blood pressure, on the other hand, should turn the head to gaze downward in the final pose and those who have low blood pressure should be cautioned when doing this pose as it may make their condition worse.

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Baddha Konasana (Bound Angle Pose)

Baddha Konasana (Bound Angle Pose). About it:

Benefits:
 
This pose can help to stimulate the abdominal organs, ovaries, and prostate gland, stimulate the heart and improve circulation, while stretching out the inner thighs, groins, and knees. It can also help to relieve mild depression, anxiety, and fatigue. Some people will also find that it can help to soothe the discomfort of menopause and menstrual pain. Some also feel that practicing this pose into the later term of their pregnancy can help to improve the childbirth process.
 
Instructions For Exercise:
 
Begin in a sitting position, legs extended directly in front of you, hands back by your hips, body upright, feet flexed. Next, bend the knees and bring the soles of your feet together. Push down through your sitting bones and reach up through the spine. Press the thighs out, reaching towards the ankles. Keep your back upright, chest broad, and head looking forward. Hold this position for 20-30 seconds and then bring the thumbs to the base of the toes as you open the soles of your feet and press the feet together. Breathe slowly as you sit tall. Hold this position for another 20-30 seconds and then come out of the movement.
 
Specialist's Comments:
 
If you currently suffer from a groin or knee injury, you’ll want to perform this pose with a blanket support under the outer knees.

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Dandasana (Staff Pose)

Dandasana (Staff Pose). I like this one. About it:

Benefits:
 
This pose will help to strengthen the back muscles, stretch out the shoulders and chest, as well as improve your posture.
 
Instructions For Exercise:
 
Begin by stretching both legs out directly in front of you while sitting on a blank so there is a curve in the lower back. Flex the feet, spreading the toes and then begin to flex the leg muscles. Think of pressing the tailbone down as you lift the low belly and spine up and begin to stretch the arms up toward the ceiling. Take deep breaths in and out, holding for 20-30 seconds. Bring the arms down to release the position as you relax your legs.
 
Specialist's Comments:
 
Those who suffer from any wrist or lower back injury should be cautioned about doing this exercise.

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Virasana (Hero Pose)

Virasana (Hero Pose). I like this one too. About it:

Benefits:
 
This pose will stretch the thighs, knees, and ankles, while strengthening the arches of the foot. It can also help to improve digestion and relieve symptoms of gas. Some find that it can also help to reduce swelling of the legs during pregnancy and assist with the treatment of high blood pressure.
 
Instructions For Exercise:
 
Get a few blankets and a yoga block ready. First, lay one blanket out under the feet for padding purposes. Next, begin in a sitting position where your knees and feet are together. Lean forward and place another blanket just behind the knees, resting on the feet. Sit down as you let your bum touch the blanket (on top of your knees). If you are too tight in your thighs to sit all the way down, place another folded blanket just above the feet so there is added padding underneath the bum.
 
Hold this position for 20-30 seconds. Next, remove the blanket behind your knees and sit back down. This process will lengthen the quads. Be sure to sit straight up, focusing on breathing deeply for 20-30 seconds in this position. To come out, press your hands against the floor and lift your bum up. Cross the ankles beneath you and then sit back over the feet and then onto the floor. Stretch the legs out in front of you and hold this position for a few moments to finish.
 
Specialist's Comments:
 
Those who are suffering from a knee or ankle injury should avoid this position unless they are under the instruction of an instructor.

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Krounchasana (Heron Pose)

Krounchasana (Heron Pose). Let's learn about it:

Benefits:
 
This pose is great for stretching the hamstring muscles, as well as stimulating the abdominal organs and the heart.
 
Instructions For Exercise:
 
Begin in a seated position, sitting upright. Next, bend one knee, bringing the foot into the butt region. Aim to keep the spine tipped almost forward as you lift up along the center line. From here, bring the straight leg forward, grabbing the foot and wrapping the wrists around it, clasping one arm around the other wrist as you support your ankle. From here, think of bringing the stomach into the leg as you lengthen the spine feeling the deep stretch in the hamstring. Hold for 20-30 seconds and then slowly allow the leg to return to the floor. Repeat on the other side.
 
Specialist's Comments:
 
If you have knee problems or pain, avoid this pose unless under the direct supervision of a qualified instructor.

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Navasana (Boat Pose)

Navasana (Boat Pose). I like this pose. About it:

Benefits:
 
This pose will help to strengthen the abdomen, hip flexors, and spine while stimulating the kidneys and thyroid. It may also assist with decreasing stress levels and enhancing digestive processes.
 
Instructions For Exercise:
 
To begin, get into a seated position with the knees bent, placing the tip toes on the floor. Place the fingertips on the ground behind you for support. Tense the abs, lean back on the fingertips, and bring the feet up so they are parallel to the floor. Keeping the knees bent, draw the thighs towards the chest while the chest moves to the thighs. Squeeze the inner legs together. Next, extend the arms forward, keeping them parallel to the floor. Draw the shoulder blades down the back as you lift your chest. If you feel ache in your lower back, place the hands on the floor to repeat the first version. If fine to continue, straighten the legs as you extend the knees, keeping the arms in position. Broaden the chest and keep your gaze forward. Hold this position for 20-30 seconds. Begin to bend the knees and release the feet to the floor to finish the pose.
 
Specialist's Comments:
 
Those who are suffering from a neck injury will want to sit with their back near a wall as they perform this pose. This way they can rest their head against the wall as the movement is performed.

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Upavistha Konasana (Wide-Angle Seated Forward Bend Pose)

Upavistha Konasana (Wide-Angle Seated Forward Bend Pose). About it:

Benefits:
 
This pose will help to stretch the inner and outer thigh muscles, strengthen the spine, and release any tension occurring in the groin region. It can also help to ease stress and calm your mind.
 
Instructions For Exercise:
 
Begin by spreading the legs wide apart. Once comfortable, lean forward with the chest and grasp the outside of the foot. You should feel quite comfortable in this position. If not, move the feet slightly closer together. From here, inhale and pull the chest up, avoiding any rounding in the back.
 
Next, begin to lean forward, moving your head toward the floor. You want to keep your back as flat as possible as you do. Once the chin/shoulders are on the ground, you can push the legs outward slightly further. Hold this position for up to one minute before coming up as you inhale with along front torso.
 
Specialist's Comments:
 
If you suffer from a lower back injury or pain, consider placing a folded blanket on the ground first to help elevate the hips and then keep the torso upright as you lower into position.