Lying Spinal Rotation

Lying Spinal Rotation involve lying on your back and gently dropping the knees side to side in a controlled twist. This pose massages the lower back, improves spinal mobility, and helps release tension while waking up the core and hips.

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Rising Gateway

★★★★★

Rising Gateway involves lying on your back with knees bent and feet flat, lifting the hips toward the ceiling while pressing into the feet and shoulders. This pose strengthens the back, glutes, and legs, opens the chest, and improves spinal flexibility and circulation.

Floating Power

★★★★★

Floating Power is a low push-up position where the elbows are bent close to the body at a 90-degree angle. It builds upper body and core strength, refines control and alignment, and serves as a key transition in vinyasa flows.

Warrior’s Surrender

★★★★★

Warrior’s Surrender is a deep lunge variation where the chest lowers inside the front thigh while the arms sweep back. This pose blends strength with surrender, opening the hips and shoulders while encouraging humility and focus.

Crow Hover

★★★★★

Crow Hover is an advanced arm balance where the knees rest on the upper arms and the body lifts off the ground. This pose strengthens the arms, wrists, and core while improving focus, balance, and body awareness.

Reclined Big Toe Stretch

★★★★★

Reclined Big Toe Stretch involves lying on your back while extending one leg upward and holding the big toe or using a strap. It stretches the hamstrings and calves, improves flexibility, and promotes alignment through the spine and hips.

Lying Spinal Rotation

More like this:

Rising Gateway

Floating Power

Warrior’s Surrender

Crow Hover

Reclined Big Toe Stretch

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