Fixed Firm Pose a.k.a. Reclining Hero

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Fixed Firm Pose a.k.a. Reclining Hero

This posture may not feel great on the knees in the beginning, but this is one of the best postures for general knee health and for healing knee issues. If you are limited by tightness or injury, this pose in particular does not come overnight. Depending on your flexibility, you may not even be able to get your hips on the floor. Be patient. It takes consistent practice and just going little by little with attention and body awareness. If you are very flexible, this pose should feel great, or you may not feel much sensation at all. Focus on lifting the chest.

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Heart-Melting Pose

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Heart-Melting Pose

Heart-melting Pose (Anahatasana) is a lovely shoulder- and heart-opener. It also creates an upper and mid-back bend, two areas of the spine that not many yoga poses address. This pose can be done in a Yin Yoga way and held for two minutes or more.

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Archer Pose

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Archer Pose

Archer Pose (Akarna Dhuanurasana) is one of those poses that looks easy but can be challenging for many. This variation crosses the upper foot across the body. There is another variation in which the foot is pulled towards the ear on the same side of the body. Both variations require a great deal of hip flexibility. It is helpful to attempt this pose after warming up with some hip- and shoulder-openers, twists, and hamstring stretches.

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Standing Backward Bend

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Standing Backward Bend

Backbends are ENERGIZING and HEART-OPENING
The spine’s movement and flexibility are obviously a very important parts of backward bending, but it’s also important to bring awareness to the intense stretching in the front side of the body. Breathe into the stretch. Backbends also require openness in the hips and shoulders.

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