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Arm Balance Yoga Position - Tadasana Yoga Pose - Office Yoga Exercise Common poses Downward Dog, Cobra pose, Headstand pose, Shoulderstand, Warrior 1 pose, Warrior 2 pose, Triangle pose, Half Moon pose, child pose, Cat Pose, Bridge Pose

Yoga posture - Supta Paschimottasana

Translation: Lying Down Westward Pose
While lying flat on the back take the knees to the chest. Straighten them up and back holding behind the knees if you are not very flexible. Roll slightly back so that the upper part of the shoulder blades touches the mat. Feel free to rock a little as long as it feels safe.
 

Push through the heels, toes and ballpoints of the toes. Stretching through the heels will result in a much deeper stretch along the legs and back but extending through the toes stretches tibia muscles and the ankles. The legs also come down a little more creating more of an angle at the hips.

Tips
If breathing is hard try bending the knees or just simply opening the legs. Both of these things will provide more room for diaphragm movement.

Relax around the neck so that the elements flow well. It is easy to restrict movement of water and air along with vital energy known as prana.

Benefits
This is a great hamstring and lower back stretch but it is also an ideal way to balance the positioning of the bones in the spine around the shoulders. While in it rock slightly and you will feel and hear the vertebrae move into proper alignment.

Urdhva Mukha Paschimottasana

Yoga Teacher Tips
This is a great posture to perform before and after postures such as Sarvangasana and plough and all the variations or Yoganidrasana for a deeper back stretch.

Vinyasa Yoga Sequencing and Flowing
Some easy yoga postures to transition from and to:
Paschimottasanayoga position asanaYoga Posture shoulderstandNavasana boat posecobra pose Bhujangasanacobra pose Bhujangasanahandstand scorpionYoga Posture supta konasanaParsva Sarvangasanafish pose matsyasanacobra pose Bhujangasanasarvangasana frog poseArdha Parsva SarvangasanaBaddha Konasana Bound Angle PoseYoga Posture Upavistha konasana
Paschimottasana, Sarvangasana, Eka Pada Salamba Sarvangasana, Navasana, Setubandhasana, Eka Pada Setubandhasana, Yoganidrasana, Supta Konasana, Eka Pada Parsva Sarvangasana, Matsyasana, Matsyasana2, Ardha Bhekasana Parsva Sarvangasana, Ardha Padma Sarvangasana, Baddha Konasana, Upavistha Konasan

Urdhva Mukha Paschimottasana

This variation of the seated forward bend Paschimottasana is both challenging and fun. It may be best to enter it from the boat pose Navasana.





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 sun salutation
Surya Namaskara