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Rotating the upper body in a wide circular motion while seated mimics the action of a traditional Indian grinding stone, particularly used in postnatal and abdominal-toning sequences. See the steps, benefits, and precautions.
Kneeling, the body folds forward with the crown of the head on the floor and the hands holding the heels, resembling a curled rabbit — the counter-pose to Camel Pose. See the steps, benefits, and precautions.
Lying supine, the legs raise to 45 degrees while the back stays flat on the floor, creating sustained lower abdominal and hip flexor activation. See the steps, benefits, and precautions.
This deep prone backbend combines intense quadriceps and hip flexor stretching with the chest and shoulder opening of a prone extension. See the steps, benefits, and precautions.
The chest lifts high, hips come off the floor, and arms straighten in a shape mimicking a dog stretching upward — a dynamic transition in nearly every vinyasa sequence. See the steps, benefits, and precautions.
Folding forward with arms stretched ahead and the forehead resting toward the floor resembles a tortoise withdrawing into its shell. See the steps, benefits, and precautions.
One heel rests against the perineum and the other sits directly in front in this stable seated meditation posture, considered an alternative to Siddhasana for limited hip mobility. See the steps, benefits, and precautions.
This deep low lunge takes the hip into a more intense range than standard Anjaneyasana, with the front foot outside the hand rather than between them. See the steps, benefits, and precautions.
Also identified with Kumbhakasana, this pose is specifically described in the Bihar School of Yoga tradition as the complete balancing of the body in a push-up position. See the steps, benefits, and precautions.
One hand reaches back to hold a heel while the other extends overhead, creating a deep but more accessible chest opening than the full Camel Pose. See the steps, benefits, and precautions.
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