Relationships Between Body Parts And The Intermediate Series Postures That Focus On Those Parts
| Posture Theme | Primary body parts | Realtive Yoga Poustures |
|---|---|---|
| Twisting | Spine Sacroiliac Joints | Pashasana(noose posture) Bharadvajasana Ardha Matsyendrasana Supta Urdhva Pada Vajrasana(reclining thunderbolt posture with one foot upward |
| Forward Bending | Legs Spine | Krounchasana (heron posture) Parighasana(iron cage posture) Tittibhasana(insect posture) |
| Backbending | Spine Sacroiliac Joints | Shalabhasana(locust posture) Bhekasana(frog posture) Dhanurasana(bow-shaped posture) Parshva Dhanurasana(side bow posture) Ushtrasana(camel posture) Laghu Vajrasana(little thunderbolt posture) Kapotasana(pigeon posture) Supta Vajrasana(reclining thunderbolt posture) |
| Leg-behind-Head* | Hip Joints Sacroiliac Joints Spine | Ekapada Shirshasana(one-leg-behind-the-head posture) Dvipada Shirshasana(two-legs-behind-the-head posture) Yoganidrasana (yogic sleep posture) |
| Arm Balancing* | Shoulder Joints Spine | Pincha Mayurasana(feathers of the peacock posture) Karandavasana(waterfowl posture) Mayurasana(peacock posture) Nakrasana(crocodile posture) |
Hips
Yoga poses for hips include:
- Beginners: Child’s pose, cobbler’s pose, eye of the needle pose, garland pose, happy baby pose, reclined goddess pose, seated wide-legged straddle, standing straddle forward bend, warrior II
- Intermediate: Cow face pose, eagle pose, goddess pose, half moon pose, knee to ankle pose, pigeon pose
- Advanced: Lotus pose, lizard pose, one-legged king pigeon pose, side lunge
Chest and Shoulders
- Restorative heart opener, cat-cow stretch
- sphinx pose
- bridge pose
- supine spinal twist
- Cobra pose
- warrior II
- extended side angle pose
- triangle pose
- half moon pose
- wild thing
- upward facing dog
- camel pose
- bow pose
- cow face pose
Hamstrings
- include reclined big toe pose
- standing forward bend
- standing wide-legged forward bend
- downward facing dog
- head to knee pose
- seated forward bend
- wide-legged forward fold
- pyramid pose
- triangle pose
- half moon pose
- standing split
- side lunge
- revolved triangle
- revolved ardha chandrasana
- sleeping Vishnu
- standing big toe pose
- heron pose
- bird of paradise
- full side plank
- monkey pose.
Back
- Essential lower back stretches include pelvic tilts
- cat-cow stretch
- child’s pose
- chair twist
Arms
Yoga poses for arm strength include:
- Beginners: Downward facing dog, plank pose, supported side plank
- Intermediate: Crow pose, four-limbed staff pose, side plank pose, upward facing dog
- Advanced: Firefly pose, flying crow pose, handstand, side crow pose, wheel pose
Abdominals
Yoga poses for abs include:
- Beginners: Cat-cow stretch, hands and knees balance, pelvic tilts, plank pose
- Intermediate: Boat pose, crow pose, half moon pose, headstand, scale pose, side plank pose
- Advanced: Firefly pose, forearm stand, handstand, side crow pose, warrior III
Legs
Yoga poses for leg strength include:
- Beginners: Downward facing dog, extended side angle pose, mountain pose, pyramid pose, raised hands pose, standing forward bend, standing straddle forward bend, tree pose, triangle pose, warrior I, warrior II
- Intermediate: Awkward chair, eagle pose, half moon pose, king dancer pose, reverse warrior, revolved triangle pose, warrior III
- Advanced: Revolved half moon pose, wheel pose
