Apanasana
Starting in the lying rest position, take the feet off the floor and bring the thighs to a vertical position. Place the hands on the knees and without taking your head off...

Apanasana wind relieving posture
As the name implies, this posture reduces internal tension and pressure in the lower abdominal area. It is excellent for relieving bloated feelings.

Ardha Bhujangasana
Start by lying face down on the floor, with legs out straight and together and the forearms resting close to the body, with the palms facing down and the fingers in line with...

Ardha Ustrasana
Ardha Ustrasana is the half variation of the full back-bending posture. As such it is suitable for practitioners who require a less stimulating and demanding posture or who...

Ardho Mukha Svanasana
Starting from the cat posture, take a full breath in and while exhaling, push the backside up into the air and raise up onto the toes, so that the body forms a triangle with...

Back extension on fit ball
Strengthens upper and lower back muscles. Take up a position lying prone on a fit ball. Make sure the feet are wide apart for stability. Bend over the ball to start the...

Baddhakonasana bound angle or cobbler pose
The pelvis, pelvic floor and lower back are opened and energized with this posture. Flexibility is developed in the hip joints, groins, knees and ankles. Tightness and...

Balasana
From the all fours position, start exhaling and allow your buttocks to move back over your heels, while taking your forehead to the floor with arms extending overhead (with...

Cat posture
A great way to release and stretch out the back any time of day. Starting on hands and knees, breath in while raising the chin. While slowly exhaling, arch the back, drawing...

Cobblers posture
A nice way to release the groin and tightness in the hips. Sit with a comfortably straight back (against a wall may help), with soles of the feet touching. Clasp the hands...