Supine Spinal Twist is a reclining twist that relaxes the spine, stretches the back muscles, and promotes spinal mobility. Description & Steps: Lie on your back with knees bent and feet flat on the mat Drop both knees to one side while keeping shoulders grounded...

Arm & Shoulder Circulation is a gentle mobility exercise that increases blood flow, releases tension, and warms up the shoulders, arms, and upper back. It is often used as a preparatory or recovery movement in yoga to improve joint flexibility and circulation....

Chakki Chalanasana (Churning the Mill Pose) About the Pose Chakki Chalanasana is a traditional Hatha Yoga practice where the body mimics the action of grinding flour with a hand-driven millstone. It is performed in a seated position with legs stretched apart, where...

Introduction Pada Uttanasana is a classic yogic core-strengthening posture where both legs are lifted together while lying on the back. The name comes from Sanskrit: Pada (legs), Uttana (intense stretch/raised), and Asana (pose). It is commonly practiced as part of...

Introduction While Dandasana in classical yoga refers to the Staff Pose (seated, legs extended forward), in modern practice the name is often used interchangeably with Plank Pose, also called Kumbhakasana. This posture is a fundamental core-strengthening asana that...

Introduction Padachalasana (from Pada = leg, Chalana = movement) is a dynamic yoga exercise performed while lying on the back, where the legs are moved in a cycling motion. It is particularly effective for strengthening the abdominal muscles, hips, and thighs, and is...