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Yoga: Most Popular Articles

These articles are the most popular over the last month.
10 Yoga Stretches You Should Do Every Day
This short yoga routine is a great way to get your daily dose of stretching in 10-15 minutes. Designed to target major muscle groups where tightness lurks.
What is Vinyasa Yoga?
Vinyasa yoga, also called flow yoga, it one of the most popular styles of yoga for its fast-paced, fitness approach. Learn what to expect from this type of class.
Is Hatha Different from Other Yoga Types?
Hatha yoga has an official meaning and also a common usage that differs slightly. Find out more about this gentle yoga style.
A Handy Comparison Chart of the 5 Best Yoga Mats
The ultimate yoga mat review compares five top yoga mats on features like material, weight, thickness, and price. A handy chart neatly lays out the results so you can make the decision on which yoga mat to buy based on the features that are most important to you.
7 Tips for Yoga Beginners
Practical advice on how to start doing yoga for beginners. You will need to pick a type of yoga, find a class, and get the appropriate clothing and equipment, among other steps that will prepare you to have the best initial yoga experience.
It Doesn't Have to Be Complicated: 10 Simple...
Yoga does not have to be complicated. In fact, it can be quite simple. This series of ten basic exercises should look very familiar, but will effectively stretch your whole body.
How to Do a Sun Salutation
The Sun Salutation sequence is at the heart of any flow yoga practice. Our instructions and photos take you through it step by step.
The Top 10 Yoga Workouts for Beginners
Our top ten yoga sequences for beginners can either stand alone or be combined for a longer workout. Includes poses for strength, flexibility, and relaxation.
Types of Yoga - The Essential Cheat Sheet
The differences between the most popular styles of yoga explained in plain language. Find your style, including Hatha, Vinyasa, Iyengar, Ashtanga, and Bikram.
Power Yoga: What You Should Know About This...
Introduction to power yoga, a very popular yoga style that originated in the United States in the 1990s.
10 Essential Yoga Poses for Beginners
Did the poses taught in your first yoga class pass in one ear and out the other in a blur of confusion as you tried to register what the teacher was saying and, at the same time, create some semblance of those crazy shapes with your own body? Well, relax. It happens to everybody, so use this guide to the top ten poses for beginners to start to get a grip on what you just learned. And welcome to the wonderful world of yoga!
Hot Yoga: What You Should Know Before Trying...
Many people think that all hot yoga is Bikram, but this is actually not the case. Find out what makes them different and all about the debate over copywriting yoga poses.
9 Moves to Help You Warm Up for Yoga
Whether you plan to do a yoga workout at home or have arrived a few minutes early for your yoga class, it's a good idea to know which stretches are safe to use as a warm up for yoga.
New to Yoga? Check Out These Easy Poses
Use this quick list of beginners' yoga poses as a library to find standing, seated, balancing, and backbending poses that are appropriate for new yoga students. Each pose is linked to a full description and photo.
Are You Ready to Become a Yoga Teacher?
Are you thinking about becoming a yoga teacher? Find out about your options for teaching training programs and which type of training is the most respected in the field before you put your money down on a certification.
Jump Start Your Yoga Practice in 30 Days
Have you always wanted to do yoga but didn't know how to start? Just follow this 30-day plan to jump start your yoga practice.
What Is Ashtanga Yoga?
Ashtanga yoga is an intense, flowing style in which the same poses are always done in the same order. Ashtanga's history and method are explained.
We Picked 9 Top Yoga DVDs That Suit Different...
With so many yoga DVDs available, how can you pick the best ones? Let us do it! Since every yoga student had different needs, we've selected the best videos for beginners, power yoga, Ashtanga, and more.
Can Doing Yoga Help Me Lose Weight?
Advice on how to fit yoga into your weight-loss plan, including which yoga styles can best help you shed pounds.
Yoga Personality Quiz
Which types of yoga fit your personality best? Take the Yoga Personality quiz to find out.
What is Yoga?
A definition of yoga you can understand. Also, what are yoga poses, what's a yoga practice, and what to expect in yoga classes.
10 Yoga Poses That Will Tone Your Abs
Core strength is critical for yoga, as well as maintaining spinal health. These 10 poses work the core and tone the abdominal muscles without overdoing the crunches
How to Do the "Eye of the Needle" Yoga Pose
A great way to gently stretch the hips is Eye of the Needle Pose - Sucirandhrasana. This a good warm-up stretch for any yoga class.
DDP Yoga: The Method Behind Arthur Boorman's...
DDP (Diamond Dallas Page) is a former professional wrestler whose yoga-based fitness system has received a lot of attention in the wake of the 2012 viral video featuring Arthur Boorman's amazing transformation. So what kind of yoga is on offer here?
Pelvis Tilts - A Simple Little Exercise That...
Pelvic tilts are so simple and yet feel so awesome. This step by step guide (with helpful animation!) will teach you how to do them.
How to Do the "Half Lord of the Fishes" Yoga Pose
Half Lord of the Fishes Pose - Ardha Matsyendrasana, is also known as a seated spinal twist in yoga.
The Secrets to a Perfect Downward Facing Dog
Instructions for the very common yoga pose Downward Facing Dog - Adho Mukha Svanasana, including alignment, pictures, and tips for beginners and advanced students.
The Benefits of Kundalini Yoga
Kundalini yoga is a mystical practice that was brought to the US in the late 1960s. Kundalini has its own methodology and poses, with an emphasis on breathing exercises.
How Yoga Benefits Your Body and Your Mind
Yoga not only feels great, it's great for you. Improved strength and flexibility are just a few of the physical benefits you can expect to experience.
How to Go Through the Warrior Poses in Sequence
A guide to five classic yoga warrior poses: warrior I, warrior II, warrior III, reverse warrior and humble warrior.
Your Back Will Love You After This Cat-Cow...
The Cat-Cow stretch is a great way to get your spine moving and prevent back pain. It's simple once you know how, so we're taking your through it step by step.
7 Great Yoga Stretches You Can Do at Your Desk
Yoga stretches adpated to the workplace. These are poses you can do at your desk to relieve stress during the work day.
Build Your Strength With These 9 Yoga Poses
In order to do yoga's more advanced postures you need to build a solid foundation of strength. This is a challenging sequence designed to take you there.
Stretch and Relax Your Back with the Supine...
Supine Spinal Twist - Supta Matsyendrasana is a twist done lying on the back. This yoga pose helps unwind the spine and is often done prior to relaxation at the end of a yoga class.
8 Yoga Poses That Stretch Your Quads
Do you have tight quads? These yoga poses offers great ways to stretch them out. Prefect for runners.
Get More Flexible Hamstrings, Hips, and...
There are lots of important health reasons to improve your flexibility and yoga is a great way to do it. These poses target the tightest areas in most people's bodies.
The 8 Best Yoga Poses to Help You Relax
Eight poses for when you just want to relax or need to cool down at the end of a yoga session.
8 Best Yoga Poses for Sciatica
Sciatica, an irritation of the sciatic nerve, is a common cause of pain in the low back and legs. These yoga stretches can help, after you see your doctor.
How to Do Mountain Pose Properly
Mountain pose is the basic foundation of all yoga standing poses, so it's important to understand its subtle alignment points, which are explained here.
The 11 Best Sites for Online Yoga Videos
This guide points you to the best sites for online yoga videos. There are a few places on the web to find free yoga videos, but, if you can afford it, subscription sites will offer a greater variety of video options.
Is Nude Yoga for You?
Of course you can always strip off for some naked yoga at home, but read this before you venture out to a nude yoga class.
How to Do a Safe Chaturanga
Chaturanga Dandasana (Four Limbed Staff Pose) is a key part of the yoga sun salutation series. It's also a little tricky to do correctly, so use these illustrated instructions to improve your pose.
Yogi Beware! 5 Most Dangerous Yoga Poses For...
All yoga is supposed to be good for you, right? Wrong. You can injure yourself doing yoga. Here are fives poses that are most dangerous for beginning yoga students.
What to Wear for Hot Yoga Classes
Advice on the best clothing and accessories for hot yoga and Bikram. Since hot yoga is such a sweaty practice, some specialized clothing is recommended by yoga teacher and studio owner Darla Magee.
The 5 Best Pairs of Yoga Pants for Men
Take a step up from your old sweats with these stylish and functional yoga pants for men.
How to Safely Practice Yoga During Your First...
In the first trimester of pregnancy, major changes are happening inside your body, but you are probably not showing much on the outside. Here's how to approach your yoga practice during the first three months of your pregnancy.
Check Out Our Yoga Poses Library for All Levels
A guide to yoga poses by degree of dificulty. Yoga poses for beginning, intermediate, and advanced students.
Standing Balances Sequence
Standing balances are yoga poses done standing on one leg. Each of these poses is tough to master on its own, so put them together, and you've got a challenging sequence of poses that will strengthen your legs and abs.
What Is Restorative Yoga?
Restorative yoga is a yoga method using props and long hold times to open the body in a more passive way.
Schedule for Your First Week of 30 Days of Yoga
Easy to follow guide for what to do on each day of the first week of your 30-day quick start yoga program.
How to Relax with Corpse Pose
Corpse Pose - Savasana is usually the last pose done in a yoga class. It is also called final relaxation. Here's how to do it.
Work on Your Balance with the Bird of Paradise...
Bird of Paradise Pose - Svarga Dvidasana is an advanced standing, bound, balancing pose. Sound challenging? It is!
Are Vaginal Farts During Yoga Normal?
Vaginal farts (varts) are embarrassing, but not uncommon during yoga, especially inversions. Get advice on how to gain better control in this situation.
Begin Your Yoga Regimen with This 30-Day Quick...
Here is a whole month's worth of home yoga practices all laid out for you.
Start Your 30 Days of Yoga Today
A look at what to do on your first day of the 30 day quick-start yoga guide.
How to Do a Simple Pigeon Pose
This is the version of pigeon most commonly seen in yoga classes. It is appropriate for beginners when props are used, as explained here. More advanced variations of the pose are also covered.
Do These 4 Yoga Panties Really Make Panty Lines...
Have you noticed a tell-tale visible panty line when you wear yoga pants? Then check out the results as I test out four top styles of yoga panties.
How to Start Yoga When You're Overweight
Information and special concerns for plus-size people who want to try yoga and advice on how to start yoga when you are overweight.
10 Yoga Poses You Can Do in a Chair
Chair yoga adapts traditional yoga poses so that they can be done with a chair, making yoga more accessible for people who cannot stand for long periods.
Increase Your Arm Strength with the Crow Pose
Step-by-step instructions will get you into crow pose, a yoga arm balance.
The 7 Best Pairs of Yoga Shorts for Men
From short and tight (think Speedo) to long and baggy, we've rounded up the best yoga shorts for men. There's something here for everyone.
The Dos and Don'ts of Prenatal Yoga
If you are pregnant, you may have a lot of questions about whether yoga is safe for you and your baby. Yoga can be a great way to stretch, tone, and relax during pregnancy, but there are a few precautions to take, as well as a few specific ways that prenatal yoga can prepare you to deliver your baby.
How to Do Cobbler's Pose
Cobbler's pose is a great way to open your hips. Step-by-step instructions will get you safely into this classic yoga posture.
Here's What You Need to Know About the Manduka...
Manduka premium yoga mats are favored by many yoga practitioners for their longevity and quality, but those attributes don't come cheap.
Does Hot Yoga Really Make You Sweat Out Toxins?
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Got a Handle on the Basics? Try These...
Are you ready for some more challenging poses in your yoga routine? When you get beyond the beginner stage, it's time to start working on these intermediate poses.
Learn the Classic Upward Facing Dog
Upward Facing Dog is a key part of the vinyasa sequence and is done many times in a flow yoga class. Tips offered here to improve your alignment will help you get the most out of this pose every time you do it.
How (and When) to Rest in Child's Pose
Child's Pose - Balasana is a very important one to learn because it's your chance to take a rest in yoga class.
Your Guide to Iyengar, One of the Most Popular...
An introduction to the history and methods of Iyengar Yoga, which was developed by the living yoga master B.K.S. Iyengar. This style empasizes alignment and encourages the use of yoga props.
Top 7 Stateside Yoga Retreats
Looking for a place to go for a weekend retreat with some of yoga's hottest teachers, or to delve deeply
Yoga Journal's Complete Beginner's Guide DVD...
This is the DVD you've been waiting for if you've never done yoga before. The combination of a video pose encyclopedia and three flowing sequences make this an ideal DVD for yoga beginners.
How to Do a Yoga Plank
Long before planking became an internet craze, yogis have been doing something similar as part of their sun salutations and vinyasa sequences. Here's how to get a workout from your plank.
How to Do the Extended Triangle Pose
If you're looking for precise instructions to get you into triangle pose, this is the place. This pose is often taught in classes for yoga beginners.
How to Do the Down Dog Split
Down dog split is a variation on downward facing dog. By raising one leg from the floor, you can improve arm and core strength and work on your balance.
What to Do if You Have a Slippery Yoga Mat
If you are slipping on your mat, here's some advice on what to do.
Anusara Yoga: The John Friend Scandal and Beyond
History and methodology of Anusara yoga, including founder John Friend's ongoing scandal.
Improve Your Balance with the Eagle Pose
Eagle Pose - Garudasana is a balancing yoga pose. It looks tricky, but these step-by-step instructions break down exactly how to do it.
Learn the Camel Pose in Just 5 Steps
Camel Pose - Ustrasana is a yoga backbend. Here are step-by-step instructions and photos.
Learn the Half Moon Pose in Just 8 Steps
Half Moon Pose - Ardha Chandrasana is a particularly challenging balance pose. These step-by-step instructions include modifications to make this pose accessible to both beginners and more advanced yoga students.
The 7 Best Pairs of Basic Yoga Pants for Women
A round-up of the best yoga pants for women for all shapes and sizes.
Here's What You Need to Know About the P90X...
The popular P90X home exercise system includes a yoga training session, so of course I wanted to see what was on it. Read what happened when an average yogi tried Yoga X.
How to Do the Cobra Pose
Cobra Pose - Bhujangasana is a backbend that is often included in a beginner's version of a sun salutation. Get the complete instruction here.
Strengthen Your Legs with Warrior I Pose
Detailed instructions for the Warrior I, including important alignment points and adaptations.
How to Do a Bridge Pose
How to do the yoga backbend Bridge Pose - Setu Bandha Sarvangasana, also known as Half Wheel Pose.
Want to Switch to a Rubber Yoga Mat? Here's a...
This natural rubber yoga mat by Jade is a popular alternative for people who want a PVC-free mat. We took it for a test run.
7 Rules of Good Yoga Etiquette
What is good yoga etiquette? Find out all the the dos and don'ts that will make you a good yoga citizen.
Focus on Your Core with the Boat Pose
How to do Boat Pose - Navasana, including photos and instructions for Half Boat Pose.
Standing Yoga Poses Sequence
A step-by-step guide to a sequence of standing yoga poses, including a photo and link to detailed instructions for each posture. Use this guide to enhance your home practice.
Learn These 3 Different Versions of the Goddess...
Goddess Pose is a restorative poses that gently opens the hips. It can be done with various props for different effects, as illustrated here.
Check Out Our Library of Advanced Yoga Poses
The more yoga you do, the more you realize that there's really no such things as advanced yoga. So let's call these some of the most difficult poses for most people.
Your Guide to Yoga Breathing Exercises
Yoga breathing exercises are called pranayama. This is an introduction to basic breathing techniques and their effects.
Go Head Over Heels with the Scorpion Pose
Scorpion pose is one of those challenge poses that most people have to work up to little by little. If you have a strong forearm stand, you can start to incorporate a backbend at the wall as a first step.
Getting Back Into Yoga After Having Your Baby
Doing postpartum yoga is great way to get back into shape after your pregnacy. Find out when it is safe to start yoga again and what to expect.
Open Your Shoulders with the Extended Side...
Extended Side Angle Pose is a classic yoga posture that is often taught in vinyasa flow classes as part of a standing sequence. Here's how to do it correctly.
Find the Ideal Yoga Class for Every Personality
What style of yoga will you like best? Identify your yoga type by your personality traits.
Yoga Poses for Menstruation
Recommendation for a healthy yoga practice during menstruation.
What Is Essential and What Is Optional When It...
You don't need to buy a lot of stuff to start doing yoga. Find out what equipment and clothing are essential and what you can do without.
The 8 Limbs of Yoga and What They Mean
The Yoga Sutras of Patanjali refers to eight limbs, or branches, of yoga, each of which offers guidance in how to live a moral life.
Strengthen Your Thighs with the Awkward Chair...
How to do Awkward Chair Yoga Pose - Utkatasana, with photos.
Stretch Your Hips and Groin with Garland Pose
Garland pose is a wide squat. This yoga pose is called malasana in Sanskrit.
Build Your Core Strength with the Dragonfly Pose
Dragonfly yoga pose is a high-flying arm balance. It looks complicated, but step-by-step instructions explain how to get there.
Yoga on a Plane! (Even in the Middle Seat)
Airplane yoga adapts yoga poses into stretches you can do in a confining airplane seat or while waiting in the airport. These stretches can help relieve stress and cramped muscles.
Stretch Your Chest, Abs, and Quads with the Bow...
Instructions and photos of Bow Pose - Dhanurasana
How to do Warrior II Pose
Warrior II is a classic standing yoga pose. Build a strong, fierce pose from the ground up with our step-by-step instructions (includes photo).
Improve Your Arm Strength with the Side Crow Pose
Instructions for side crow with illustrative photos, tips for beginners and lots of variations for more advanced yoga students.
Doing Yoga in a Chair Makes it More Accessible
Chair yoga, in which standard yoga poses are adapted to be done while seated in a chair, is becoming very popular with senior citizens and others who are not able to stand for long periods.
Learn the Classic Tree Pose
The tree pose, or vrksasana, is an introductory balance pose that is appropriate for yoga students of all levels. Get step-by-step instructions here.
Here's How to Do the Difficult Flying Crow Pose
How to do the yoga pose flying crow, also known as Eka Pada Galavasana. This is an arm balance that requires a lot of core strength.
Relieve Your Lower Back with the Happy Baby Pose
Happy Baby is a great release for the low back. Use these step-by-step instructions to get into this yoga position safely.
Improve Spinal Flexibility with the Wheel Pose
Wheel Pose is a full backbend. Make sure you have good alignment and are practicing safely by using our step-by-step instructions.
Improve Your Posture with the Raised Hands Pose
Instructions, pictures, and beginner's alignment tips for Raised Hands Pose - Urdhva Hastasana, a whole body stretch.
The Yoga Alliance Does Not Certify Yoga...
You may have heard yoga teachers say that they are Yoga Alliance certified, but this is a misconception. Find out what this organization does and it's role in yoga in the United States.
Find a Yoga Class in Your Area
A guide to finding a local yoga class through using the best online resources, including teacher directories and specialized sources for different types of yoga.
Stretch Out Your Thighs with the Lizard Pose
Lizard Pose really works the hip flexors and quadriceps. Since these are tight areas for a lot of people, these step-by-step instructions include several ways to modify the pose to make it more accessible.
8 Yoga Questions You Were Always Too Embarrasse...
What should you do about farting in yoga class? What about B.O.? When should you to go to the bathroom? We're tackling all your most embarrassing yoga questions right here.
How to Do the Cow Face Pose in 6 Simple Steps
Learn Cow Face Pose - Gomukhasana from these step-by-step instructions with pictures.
How to Do the Three-Part Breath
Instructions for Three-Part Breath (Dirga Pranayama), a basic breathing exercise that is calming and grounding. A great yoga pranayama for beginners!
What Does it Mean When Yoga Teachers Are RYT?
Have you ever seen the letters RYT behind a yoga teacher's name and wondered what it means? Find out here.
Improve Your Posture with the Hero Pose
Instructions and photos of hero pose - virasana, including modifications for people with knee pain.
What Does Namaste Mean, Anyway?
Usually, your yoga teacher will say namaste to the group at the end of class and the students will respond in kind and bow with palms pressed together.
5 Yoga-Friendly Hotels for Your Next Trip
Used to be if you wanted to do yoga in your hotel, you were on your own. But now some hotels are offering yoga amenities like mats, videos and classes.
Yoga Stretches for Runners
It's important for runners to stretch in order to improve flexibility, which helps prevent injuries. The following sequence of yoga stretches targets the major muscle groups used when running. These stretches should be done when the muscles are already warm.
Take Downward Facing Dog to the Next Level with...
Dolphin is a variation of Downward Facing Dog with the forearms on the ground. Get the full instructions here.
Get an Intense Hamstring Stretch with the...
Named for the monkey deity Hanuman, this pose looks a lot like a full split. Taking it one step at a time will get you into the correct position and help open the hamstrings.
Improve Your Balance with the King Dancer Pose
King Dancer Pose is a challenging combination of balancing and back-bending. Learn how to do this pose one step at a time.
4 Essential Yoga Tips for Beginners
Tips for beginners on what to wear, what to bring, what to eat, and how to keep a light-hearted approach to your yoga practice.
Calm Your Mind with the Simple Headstand Pose
Headstands are a classic yoga pose but you want to make sure that you are doing them safely since they put the neck in a vulnerable position. These instructions take you through it.
Hot Yoga Heat Index
You've probably heard of hot yoga and wondered just what kind of heat are we talking about? Here's a run-down of the room temperatures of popular hot yoga styles, including Bikram.
5 Yoga Poses That Will Help Improve Your Posture
These yoga poses can help counteract your tendency to hunch as well as increase body awareness, improving your posture.
Learn the Difficult Firefly Pose
How to do Firefly Pose - Tittibhasana, a yoga arm balance.
How to Do a Forward Bend in 6 Steps
The forward bend is an important part of most yoga sequences. Learn how to get the most out of your pose by improving your alignment.
Best Yoga Books
A list of the best yoga books, from beautifully photographed coffee table books to the best nuts and bolts instructions for yoga beginners.
Improve Your Alignment with the Staff Pose
Not much to this pose, just sitting around, right? Wrong! The whole body is actively engaged in this pose, making it a lot harder than it looks.
Learn the Pyramid Pose in Just 6 Steps
Get instructions for Pyramid Pose - Parsvottonasana, a yoga forward bend that stretches the hamstrings.
Elephant's Trunk Pose - Eka Hasta Bhujasana
Elephant's Trunk Pose or Eka Hasta Bhujasana is a powerful arm balance that also helps prepare you for more advanced arm balances. Get step-by-step instructions here.
How Senior Citizens Can Enjoy Yoga in Their...
Yoga is getting more popular with seniors, and as it does more classes specifically targeting older adults are becoming available. Learn the benefits of a regular yoga practice for your health and quality of life and how to get started.
The Sit Bones Connected to the...
Definition of sit bones, an antomical term used in yoga.
Anytime Can Be Yoga Time
Are you wondering when to do yoga? Find out what time of day you should do your practice.
Sleeping Vishnu Pose - Anantasana
Sleeping Vishnu Pose - Anantasana is a yoga side balance that is a lot harder than it looks! Learn how to do it here.
Yoga Secrets: Mula Bandha
A description of how to do mula bandha, one of three interior body locks used in yoga.
Yoga for Carpal Tunnel Syndrome
Studies show that yoga can help people with Carpal Tunnel Syndrome experience less pain due to their condition. The recommended poses here focus on the joints of the upper body.
Improve Your Upper Body Strength with a Forearm...
Forearm Stand - Pincha Mayurasana, also known as Bent Arm Balance and Peacock Feather Pose, is a challenging yoga inversion for advanced students.
Doing Yoga in Your Third Trimester of Pregnancy
In the third trimester of pregnancy, your body can become truly cumbersome, but you can still get a lot out of prenatal yoga before your baby is born. See which poses can help you prepare for delivery and which poses to avoid.
Relieve Back Pain with the Supported Bridge Pose
A restorative version of Bridge Pose using a yoga block to support the sacrum.
Sick of Sun Salutations? Try This Moon...
This variation on the classic yoga Sun Salutation is sometimes called a Moon Salutation. This version incorporates more back-bending and balancing poses so it is a little more challenging.
Start Slow with the Easy Yoga Pose
Easy Pose - Sukhasana can describe any comfortable, cross-legged yoga pose.
Master the One-Legged King Pigeon Pose in 4 Steps
Often called pigeon pose for short, the full version of eka pada rajakapotasana combines the hip stretch we all know and love with an intense backbend. It's an advanced posture, but we'll take you through the final stages one step at a time.
A Landlubber Takes to the Sea to Try Yoga on a...
Stand-up paddle boarding, or SUP, is a new water sport that is catching on like crazy. I decided to try a spin-off trend - yoga on a paddle board. Read what happened when this land-loving yogini took to the water.
Yoga Apps
If you enjoy planning yoga classes at home, there are a lot of apps that can help you. I took a look at the best of them, plus a few others that offer content for yogis.
Stretch Your Quads with the Sugarcane Pose
Sugarcane pose (ardha chandra chapasana) is a variation of half moon pose (ardha chandrasana) that tests your balance and adds in a bit of a back bend. Get full instructions and a photo here.
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