This pose is usually paired with the Cow Pose or Bitilasana (Bitilāsana) providing a gentle stretch to the spine, shoulders, and neck. This is a foundational pose that is usually done either at the beginning of the session as a warm-up or in the end, to relax the body.
Ankles and Calves
Wide-Legged Forward Bend (Prasarita Padottanasana)
This is a mid-level forward bend which is practiced by spreading the legs wide and then bending forward. Prasarita Padottanasana is a good preparatory pose for advanced inversions like the Mayurasana and Sirsasana.
Wide-Angle Seated Forward Bend (Upavistha Konasana)
An excellent asana to prepare for all the advanced wide-legged standing or seated poses, Upavistha Konasana stretches the legs while simultaneously strengthening the back muscles.
Warrior II Pose (Virabhadrasana II)
This balancing pose is great for strengthening our body and mind. It is usually preceded by Virabhadrasana (Vīrabhadrāsana) I and is followed by Virabhadrasana III. Together these three poses instill power, agility, and flexibility into our system.
Upward Facing Dog Pose (Urdhva Mukha Svanasana)
This pose resembles a dog as it stretches itself with its head held high up in the air. It builds spinal flexibility and strengthens the arms, and at the same time, it deeply stretches the pelvic region, thighs, hamstrings and ankles.