The Warrior II Pose (Virabhadrasana II)

Lean your left ear toward your left shoulder...return to center...and move your right ear toward your right shoulder...then return to center.

1 Hold your left / right arm at your side and bend your elbow as much as you can using your left / right arm muscles.

The cobra posture is a common Yoga back bend. When you perform the cobra, you stretch the front of the torso and the spine.

For this exercise, follow the same motions as single leg raises, only bring one of your knees to your chest at a time. In short, start off in sit up position, then bring one knee up, slowly, until it touches your chest. Then lower it back to the floor, slowly, until your foot is flat against the floor. Repeat with the other leg.

Rest your left arm at the level of your heart. You may rest it on a table, desk, or chair.

While keeping your heel at your buttocks, gently arch your back so your head, shoulders, and hips line up.

Place your hands behind your head, and bring your knees towards your chest and lift your shoulder blades off the ground (Right Elbow and Left Knee, then Left Elbow and Right Knee)

Roll your hips slightly forward so that your hips are stacked directly over each other and your knee is facing

Start with lying on your stomach, legs stretched out and steadily together, lengthening the legs by extending the big toe and inner muscles of the foot. Turn your thighs inwardly to the ground to help in widening your back.

From the start position, stand with your feet shoulder-width apart with your arms outstretched, forming a 180 degree angle. Inhale as you lift your left leg up, bent at the knee. Exhale as you bring the left leg back into a front lunge. Your right leg should form a 90-degree angle at the knee, and your right thigh should come as close to parallel to the ground as possible. As you lower into the lunge, bring both arms out to your sides at shoulder height. Hold for two seconds, then rise and return to standing, bringing legs and arms back to starting

Beginning in the Mountain pose, breathe out, and set your feet three to four feet apart, raising your arms parallel to the floor with your palms down. Turn your left foot somewhat in and your right foot out ninety degrees to the right so the toes are pointing away from your body. Align your right heel with the left one.

The Half Lord of Fishes Pose is a moderate to intense twist that encourages length into your spine, a base stretch for your outer hips, and brings forth growth through the chest and shoulders.

There are various ways to get into Warrior 2 pose. Coming from Warrior 1, the arms are brought down to a T position while the hips are turned towards the right side of the mat. You may need to increase the space between your feet, but keep the left leg bent directly over your ankle as it was during Warrior 1. Once the legs are adjusted, look over to both arms to ensure that they are leveled. The final pose includes the eyes gazing over the left hand. A benefit that I experience with this pose is the strength in my legs. I am very mindful to shift the weight of my bending leg towards my

The Bridge Pose is a beginning back bend that helps to open your chest and stretch your thighs.

Flex your ankle and point your toes to bring the top of your foot down.