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Cow Face Pose • Gomukhasana

Relieves sciatica. and shoulder tension.

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Crane Pose • Bakasana

Increases upper body strength and confidence.

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Firefly Pose • Tittibhasana

Increases upper body strength and core. Energizes and improves concentration.

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Forearm Balance / Feathered Peacock Pose • Pincha Mayurasana

Relieves shoulder pain. Strengthens core and upper body.

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Lotus Pose • Padmasana

Stretches inner thighs. Promotes relaxation and mental clarity, making it an ideal pose for meditation.

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One Legged Crow Pose • Eka Pada Bakasana

Improve balance and concentration. Strengthen shoulders, core and upper back.

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Side Crow Pose • Parsva Bakasana/Dwi Pada Koundinyasana

Strengthens upper back, shoulders and core. Improves concentration and confidence.

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Supported Headstand • Salamba Sirsasana

Counters upper back and neck problems; and quiets the mind and prepares for meditation; relieves mild depression.

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Visvamitra’s Pose • Visvamitrasana

Opens the obliques, serratus and intercostal muscles, Strengthens arms, legs and core, Stretches hamstrings and inner thighs, Increases coordination, Improves balance

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