Hip Openers.
Standing Asanam.
1. Utthita Trikonasana (Extended Triangle Pose)
2. Garudasana (Eagle Pose)
3. Padangusthasana (Standing Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
4. Utthita Hasta Padangustasana (Standing Extended Hand-To-Big-Toe Pose -to the side.)
5. Uttanasana (Standing Forward Bend)
Uttanasana will loosen up your hamstrings.
6. Prasarita Padottanasana (Wide-Legged Forward Bend)
The pose as described here is technically known as Prasarita Padottanasana I.
7. Virabhadrasana III (Warrior III Pose)
8. Parivrtta Trikonasana (Revolved Triangle Pose)
Usually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.
Seated asanam.
9. Sukhasana (Easy Pose)
10. Baddha Konasana (Bound Angle Pose)
Bound Angle Pose is an excellent groin and hip-opener.
11. Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.
12. Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and tummy.
13. Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is good for the spine and the abdominal organs.
14. Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
15. Paripurna Navasana (Full Boat Pose)
Abdominal and deep hip flexor strengthener, requires you to balance on the tripod of your sitting bones and tailbone.
16. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
17. Ananda Balasana (Happy Baby Pose)
This pose gently brings a greater awareness to the hip joints.
18. Marichyasana I (Pose Dedicated to the Sage Marichi, I)
Marichi is the Vedic Adam, and the "father" of humanity.
19. Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
20. Gomukhasana (Cow Face Pose)
21. Pasasana (Noose Pose)
In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."
22. Krounchasana (Heron Pose)
Intensifies the stretch of Triang Mukha Eka Pada Pashcimottanasana.
21. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
Deep backbend that puffs the chest, making a yogi resemble a pigeon.
23. Supta Padangusthasana (Reclining Big Toe Pose - on back)
Provides relief from backache and stretches the hips, hamstrings, and calves.
24. Anantasana (Side-Reclining Leg Lift)
This side-reclining pose stretches the backs of the legs, the sides of the torso, and tones the belly.
25. Purvottanasana (Upward Plank Pose)
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
26. Upavistha Konasana (Wide-Angle Seated Forward Bend)
A good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.
27. Sphinx Pose
Tough Asanam.
28. Ardha Bhekasana (Half Frog Pose)
This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.
29. Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.
30. Kapotasana (King Pigeon Pose)
Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.