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Warrior II (Virabhadrasana II) is the second in the sequence of the common standing postures in yoga for improving strength and flexibility. To achieve the pose, place the legs in the lunge position with the forward knee at a 90 degree angle. Arms are outstretched in a line pointing forward in alignment with the body. The back leg should be at an angle between 45-70 degree from center with the torso and hips in line with the front leg. The back foot should be turned at a 90 degree angle.
Sanskrit Name: Virabhadrasana II
Benefits (Physical): Strengthens legs, opens hips and chest
Benefits (Core): Concentration, balance, groundedness, stamina, circulation, respiration, and energizes the body
Modifications: Hands on Hips
Male and female Warrior II side elevation
The Back Sleep Position is a general sleeping posture in which a person sleeps directly on their back with a casual placement of their arms. Less rigid than the soldier sleeping position, the back posture is often associated with healthy bodied people that may have workaholic or entrepreneurial personality traits. It is estimated that 14% of people sleep on their back.
Posture (General): Back
Posture (Detail): Supine, straight back, neutral spine and neck
Personality: Healthy body, workaholic, entrepreneurial
Percentage Sleepers: 14%
Male and female Back Sleeping Position plan (Queen Size Bed), plan (outlines)
Plank Pose (Phalakasana) is a balancing yoga pose that tones all the muscles of the body through endurance and stamina training. Using the arms for balance, Plank Pose tones the abdominal muscles while strengthening the arms and spine in a push-up like position. To practice the Plank Pose, begin on your hands and knees and press down through your forearms and hands until you lift up into a lifted position. Pull your pelvic muscles toward your spine while you gaze at a space between your hands. Hold the pose for five breaths.
Sanskrit Name: Phalakasana
Benefits (Physical): Strengthens and tones core muscles of the body
Benefits (Core): Strength and stability
Modifications: Place palms onto rolled edge of mattress if they are sore
Variations: Lower knees to the floor, deepen pose by lifting individual legs
Yoga Plank Pose side elevation (Male & Female)