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The body in forearm balance curls the feet forward toward the head, like a scorpion’s curled tail, combining the strength of a forearm stand with the depth of a full backbend. See the steps, benefits, and precautions.
This twisted arm balance is named after the sage Koundinya, one of the five disciples present at the first teaching of the Buddha. See the steps, benefits, and precautions.
Sitting in full lotus, the arms cross behind the back to clasp the opposite feet’s toes, combining hip opening, shoulder mobility, and meditative stillness. See the steps, benefits, and precautions.
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.
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