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SEATED AND TWISTS
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain. 		Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is a tonic for the spine and the abdominal organs.		 Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.
Gomukhasana (Cow Face Pose)
Can't see the cow face? Notice that the crossed legs look like the lips. The bent-elbow arms, one up and one down, are the ears.		 Hanumanasana (Monkey Pose)
Hanuman literally means "having large jaws." Hanuman, is a figure in Hindu mythology.
Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.		 Krounchasana (Heron Pose)
Intensifies the stretch of Triang Mukha Eka Pada Pashcimottanasana.
Marichyasana I (Pose Dedicated to the Sage Marichi, I)
Marichi is the Vedic Adam, and the "father" of humanity.		 Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.		 Parivrtta Trikonasana (Revolved Triangle Pose)
Usually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.
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."		 Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.
Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging. 		Upavistha Konasana (Wide-Angle Seated Forward Bend)
A good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.
Utthita Parsvakonasana (Extended Side Angle Pose)
Stretch along the top side of the body, from the back heel through the raised arm.		 Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Virasana (Hero Pose)
Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.







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