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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 - Ardha Jathara Parivarttanasana

Translation: Half Revolved Belly Pose
From a lying position on the mat bring the knees to the chest. Then slowly take them down to the side until the leg that is below touches the mat. If when doing this the shoulder of the extended arm raises of the mat adjust the position of the hips and leg that is on top. Leaving the shoulder hanging in the air is a good stretch but is very dangerous.

Benifits
This is a really beneficial yoga posture for spinal alignment. When performed correctly the shoulders and lower back get stretched. This results in good back range of motion. This posture is usually used by back specialists and physical therapists in the beginning stages of back rehabilitation. Sometime this pose is too much of a stretch in the lower back especially with inflamed or damaged discs or with severely inflexible backs and shoulders. In any of these cases just allow the knee of the leg that is on top remain raised off the other knee rather than on top. This will allow the shoulder to get down on the mat and also increase the flexibility of the shoulder.

In this pose the deltoids, supraspinatus, infrasinatus pectoralis major and the biceps are all stretched. Lower back muscles are also stretched.

Vinyasa Yoga Sequencing and Flowing
Some easy yoga postures to transition from and to:
Lying Spinal Twistsfish pose matsyasanacobra pose Bhujangasanabridge headbridge on the headYoga Posture Samabhasanacobra pose Bhujangasanacobra pose BhujangasanaYoga Positions yoga position asanahandstand scorpion
Urdhva Mukha Paschimottasana, Eka pada Jathara Parivarttanasana, Matsyasana, Matsyasana, Setu Bandha Sirsasana, Setu Bandha Sirsasana, Urdhva Dhanurasana, Setubandhasana, Eka Pada Setubandhasana, Halasana, Yoganidrasana

Yoga Teacher Tips
In some cases the flexibility of students does not allow the shoulder to touch the mat and both knees to fall on top of each other simultaneously. If this is the case allow the knee that is on top to raise up further. This will keep the twist in the body while protecting the shoulder.



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 sun salutation
Surya Namaskara