This asana lengthens the spine making it more strong and flexible. It works on the core muscles, hamstrings, glutes, thighs, calves, ankles, and the neck muscles as well. It can be used as an effective warm-up exercise to stretch the spine, hamstrings, glutes, thighs, and calf muscles.
Beginner
Staff Pose (Dandasana)
This is primarily an alignment pose which is practiced before a number of seated asanas as a foundational pose to start from. Dandasana (Daṇḍāsana) is usually followed by some kind of a forward bend, but not always so.
Sphinx Pose (Salamba Bhujangasana)
Salamba Bhujangasana or the Sphinx Pose is a classic backbend that opens up the chest and expands the lungs while simultaneously stimulating the lower back area. Since this pose is done on the forearms instead of the palms, it’s suitable for even those with wrist injuries or carpal tunnel syndrome.
Revolved Triangle Pose (Parivrtta Trikonasana)
This is a wonderful preparatory asana for a variety of forward bends. It instills a strong sense of balance into the system and at the same time, tones the abdomen, hamstrings, thighs, and shoulders.
Reclining Bound Angle Pose (Supta Baddha Konasana)
This a deeply restorative asana that re-energizes the body and calms the nervous system. It is also a very good hip-opening asana for beginners.