Poses that work the hips

Extended Triangle Pose● Trikoṇāsana Beginner · standing · 30–60 seconds hamstringsobliques Mountain Pose● Tāḍāsana Beginner · standing · 30–60 seconds quadricepscalves Tree Pose● Vṛkṣāsana Beginner · balance · 20–45 seconds each side ਗਲੂਟੀਅਸ ਮੀਡੀਅਸcalves Warrior II● Vīrabhadrāsana II Beginner · standing · 30–60 seconds quadricepsglutes Auspicious Pose Svastikāsana ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–4 ਮਿੰਟ hip adductorsspinal erectors Bharadvaja's Twist I Bharadvājāsana I ਸ਼ੁਰੂਆਤੀ · ਮਰੋੜ · ਹਰ ਪਾਸੇ 30–60 ਸਕਿੰਟ obliquesspinal erectors Bound Angle Forward Fold Uttāna Baddha Koṇāsana Beginner · forward bends · 1–3 minutes hip adductorsspinal erectors Bound Angle Pose Baddha Koṇāsana ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–3 ਮਿੰਟ hip adductorship flexors Bridge Pose Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds gluteshamstrings Chair Pose Utkaṭāsana Beginner · standing · 30–60 seconds quadricepsglutes Child's Pose Bālāsana Beginner · restorative · 2–5 minutes lower backglutes Cobra Pose Bhujaṅgāsana Beginner · backbends · 15–30 seconds, 2–3 rounds spinal erectorsglutes Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes lower backhip flexors Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat spinal erectorschest Crocodile Pose Makarāsana Beginner · restorative · 3–8 minutes lower backneck Cross-Legged Forward Fold Adho Mukha Sukhāsana Beginner · forward bends · 1–2 minutes each side gluteship abductors Dolphin Plank Pose Makara Adho Mukha Śvānāsana Beginner · balance · 20–45 seconds abdominalsshoulders Easy Bow Pose Sarala Dhanurāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 15–30 ਸਕਿੰਟ, 2 ਗੇੜ quadricepsspinal erectors Easy Pose ਸੁਖਾਸਨ ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–5 ਮਿੰਟ hip adductorsspinal erectors Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Equestrian Pose Aśva Sañcālanāsana Beginner · standing · 30–60 seconds hip flexorsquadriceps Extended Side Angle Pose Utthita Pārśvakoṇāsana Beginner · standing · 30–60 seconds quadricepsobliques Five-Pointed Star Pose Utthita Tāḍāsana Beginner · standing · 30–60 seconds hip abductorsshoulders Flapping Fish Pose Matsya Krīḍāsana Beginner · restorative · 3–6 minutes each side lower backhip flexors ਮਾਲਾਸਨ Mālāsana Beginner · seated · 45–90 seconds hip adductorsglutes Gate Pose Parighāsana Beginner · standing · 30–60 seconds obliqueship adductors Goddess Pose Utkaṭa Koṇāsana Beginner · standing · 30–60 seconds quadricepsglutes Gracious Pose Bhadrāsana ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–3 ਮਿੰਟ hip adductorsਗਿੱਟੇ Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds hip flexorschest Half Frog Pose Ardha Maṇḍūkāsana Beginner · seated · 20–40 seconds each side hip adductorsquadriceps Half Locust Pose Ardha Śalabhāsana Beginner · backbends · 10–15 seconds each side, 2–3 rounds glutesspinal erectors Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side obliquesshoulders Half Standing Forward Bend Ardha Uttānāsana Beginner · forward bends · 15–30 seconds spinal erectorshamstrings Happy Baby Pose Ānanda Bālāsana Beginner · restorative · 1–3 minutes hip adductorsglutes Hare Pose Śaśāṅkāsana Beginner · restorative · 2–5 minutes lower backglutes Head-to-Knee Pose Jānu Śīrṣāsana Beginner · forward bends · 1–2 minutes each side hamstringsspinal erectors Hero Pose Vīrāsana ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–4 ਮਿੰਟ quadricepsਗਿੱਟੇ Knees-to-Chest Pose Pavanamuktāsana Beginner · restorative · 1–3 minutes lower backglutes Legs-Up-the-Wall Pose Viparīta Karaṇī Beginner · inversions · 5–10 minutes hamstrings Locust Pose Śalabhāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 10–20 ਸਕਿੰਟ, 3 ਗੇੜ spinal erectorsglutes Low Lunge Añjaneyāsana Beginner · standing · 30–60 seconds hip flexorsquadriceps Plank Pose Phalakāsana Beginner · balance · 20–45 seconds abdominalsshoulders Raised Arms Pose Hasta Uttānāsana Beginner · backbends · 2–3 breaths spinal erectorsshoulders Reclining Bound Angle Pose Supta Baddha Koṇāsana Beginner · restorative · 5–10 minutes hip adductorship flexors Reclining Easy Pose Supta Sukhāsana Beginner · restorative · 5–10 minutes hip adductorslower back Reclining Hand-to-Big-Toe Pose Supta Pādāṅguṣṭhāsana Beginner · restorative · 1–3 minutes each side hamstringscalves Relaxed Staff Pose Śithila Daṇḍāsana Beginner · restorative · 5–15 minutes hamstringscalves Reverse Tabletop Pose Ardha Pūrvottānāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 20–30 ਸਕਿੰਟ, 2 ਗੇੜ gluteshamstrings Reverse Warrior Viparīta Vīrabhadrāsana Beginner · standing · 30–60 seconds obliquesquadriceps Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Seated Forward Bend Paścimottānāsana Beginner · forward bends · 1–3 minutes hamstringsspinal erectors Simple Seated Twist Vakrāsana ਸ਼ੁਰੂਆਤੀ · ਮਰੋੜ · ਹਰ ਪਾਸੇ 30–60 ਸਕਿੰਟ obliquesspinal erectors Snake Pose Sarpāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 10–20 ਸਕਿੰਟ, 3 ਗੇੜ spinal erectorsrhomboids Sphinx Pose Sālamba Bhujaṅgāsana Beginner · backbends · 1–3 minutes spinal erectorschest Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds quadricepsspinal erectors Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds spinal erectorschest Standing Forward Bend Uttānāsana Beginner · forward bends · 45–90 seconds hamstringscalves Standing Spinal Twist Kaṭicakrāsana Beginner · twists · 6–10 rounds each side obliquesspinal erectors Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release ਲੈਟੀਸਿਮਸ ਡੋਰਸਾਈabdominals Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side obliqueslower back Supine Spinal Twist Supta Matsyendrāsana ਸ਼ੁਰੂਆਤੀ · ਮਰੋੜ · ਹਰ ਪਾਸੇ 60–120 ਸਕਿੰਟ obliquesspinal erectors Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes chesthip flexors Supported Child's Pose Sālamba Bālāsana Beginner · restorative · 5–10 minutes lower backglutes Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes chestshoulders Supported Seated Forward Bend Sālamba Paścimottānāsana Beginner · forward bends · 3–5 minutes hamstringsspinal erectors Thunderbolt Pose Vajrāsana ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–5 ਮਿੰਟ quadricepsਗਿੱਟੇ Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side glutesspinal erectors Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side spinal erectorsobliques Warrior I Vīrabhadrāsana I Beginner · standing · 30–60 seconds quadricepsglutes Wide-Angle Seated Pose Upaviṣṭha Koṇāsana ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–2 ਮਿੰਟ hip adductorshamstrings Wide-Legged Standing Forward Bend Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds hamstringship adductors Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side lower backglutes ਸਿੱਧਾਸਨ Siddhāsana Intermediate · seated · 2–5 minutes hip adductorsspinal erectors Archer Pose Ākarṇa Dhanurāsana Intermediate · seated · 20–40 seconds each side hip flexorshamstrings Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side obliquesspinal erectors Big Toe Pose Pādāṅguṣṭhāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Boat Pose Nāvāsana Intermediate · seated · 20–40 seconds abdominalship flexors Bow Pose Dhanurāsana Intermediate · backbends · 15–25 seconds, 2–3 rounds quadricepsspinal erectors Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds hip flexorsquadriceps Cow Face Pose Gomukhāsana Intermediate · seated · 45–90 seconds each side gluteship adductors Crow Pose Kākāsana Intermediate · balance · 3–8 breaths shouldersabdominals ਗਰੁੜ ਆਸਨ Garuḍāsana Intermediate · balance · 20–45 seconds each side quadricepsਗਲੂਟੀਅਸ ਮੀਡੀਅਸ Fire Log Pose Agnistambhāsana Intermediate · seated · 1–2 minutes each side gluteship abductors Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds chestspinal erectors Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds gluteshamstrings Frog Pose Maṇḍūkāsana Intermediate · seated · 20–40 seconds hip adductorsquadriceps Half Boat Pose Ardha Nāvāsana Intermediate · seated · 15–30 seconds abdominalstransverse abdominis Half Bow Pose Ardha Dhanurāsana Intermediate · backbends · 15–20 seconds each side quadricepsspinal erectors Half Frog Pose Ardha Bhekāsana Intermediate · backbends · 20–30 seconds each side quadricepship flexors Half Lord of the Fishes Pose Ardha Matsyendrāsana Intermediate · twists · 30–60 seconds each side obliquesspinal erectors ਅਰਧ ਪਦਮਾਸਨ Ardha Padmāsana Intermediate · seated · 1–3 minutes each side hip adductorship flexors Half Moon Pose ਅਰਧ ਚੰਦਰਾਸਨ Intermediate · balance · 20–45 seconds each side ਗਲੂਟੀਅਸ ਮੀਡੀਅਸhamstrings High Crescent Lunge Utthita Aśva Sañcālanāsana Intermediate · standing · 30–60 seconds quadricepsglutes Intense Side Stretch Pose Pārśvottānāsana Intermediate · forward bends · 45–90 seconds hamstringscalves One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side shoulderstriceps One-Legged Bridge Pose Eka Pāda Setu Bandhāsana Intermediate · backbends · 15–20 seconds each side gluteshamstrings One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana Intermediate · backbends · 30–60 seconds each side hip flexorsquadriceps Pendant Pose Lolāsana Intermediate · balance · 3–8 breaths shouldersabdominals Pigeon Pose Eka Pāda Kapotāsana Intermediate · seated · 1–2 minutes each side gluteship abductors Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes quadricepship flexors Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side obliquesabdominals Revolved Chair Pose Parivṛtta Utkaṭāsana Intermediate · twists · 30–60 seconds each side obliquesquadriceps Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Low Lunge Parivṛtta Añjaneyāsana Intermediate · twists · 30–60 seconds each side obliqueship flexors Revolved Triangle Pose Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Seated Wide-Legged Forward Fold Upaviṣṭha Koṇāsana A Intermediate · forward bends · 1–3 minutes hamstringship adductors Side Bow Pose Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side quadricepsspinal erectors Side Lunge Skandāsana Intermediate · standing · 30–60 seconds hip adductorsquadriceps Side Plank Pose (Feet Stacked) Pārśva Phalakāsana Intermediate · balance · 20–40 seconds each side obliquesshoulders Side Plank with Lifted Leg Vasiṣṭhāsana Intermediate · balance · 15–30 seconds each side obliqueship abductors Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side hamstringsglutes Standing Straddle Samakoṇāsana Intermediate · standing · 30–60 seconds hamstringship adductors Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes chestshoulders Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds gluteshamstrings Upward-Facing Dog ਊਰਧਵ ਮੁਖ ਸ਼ਵਾਨਾਸਨ Intermediate · backbends · 15–30 seconds spinal erectorschest Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side hamstringsglutes Wide-Legged Plough Pose Supta Koṇāsana ਦਰਮਿਆਨਾ · ਉਲਟੇ ਆਸਣ · 30–60 ਸਕਿੰਟ hamstringship adductors Wild Thing Camatkārāsana Intermediate · backbends · 10–20 seconds each side gluteschest Yogic Seal Pose Yogamudrāsana Intermediate · seated · 30–60 seconds spinal erectorsshoulders Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds abdominalshamstrings Bound Lotus Pose Baddha Padmāsana Advanced · seated · 20–45 seconds each side hip adductorsshoulders Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds spinal erectorsglutes Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds hip adductorship flexors Cowherd Pose Gorakṣāsana Advanced · seated · 15–30 seconds hip adductorsਗਿੱਟੇ Crane Pose Bakāsana Advanced · balance · 3–8 breaths shouldersabdominals Destroyer of the Universe Pose Kāla Bhairavāsana ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · ਹਰ ਪਾਸੇ 3–5 ਸਾਹ obliquesshoulders Ear Pressure Pose Karṇapīḍāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 20–45 ਸਕਿੰਟ spinal erectorsglutes Eight-Angle Pose Aṣṭāvakrāsana ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · ਹਰ ਪਾਸੇ 3–6 ਸਾਹ tricepsobliques Extended Hand-to-Big-Toe Pose ਉੱਥਿਤ ਹਸਤ ਪਾਦਾਂਗੁਸ਼ਠਾਸਨ ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · 5–15 ਸਕਿੰਟ hamstringship flexors Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths hip flexorsabdominals Flying Pigeon Pose Gālavāsana ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · ਹਰ ਪਾਸੇ 3–6 ਸਾਹ shouldersabdominals Foot Behind the Head Pose Eka Pāda Śīrṣāsana Advanced · seated · 15–30 seconds each side hip adductorsglutes Forearm Stand Piñcha Mayūrāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 15–45 ਸਕਿੰਟ shouldersupper back Frog Pose Bhekāsana Advanced · backbends · 10–20 seconds quadricepship flexors Front Splits Hanumānāsana Advanced · seated · 30–60 seconds each side hamstringship flexors Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side obliquesspinal erectors Gheranda's Pose Gheraṇḍāsana Advanced · backbends · 15–20 seconds each side quadricepship flexors Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side hamstringship adductors Half Lord of the Fishes Pose II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side obliquesspinal erectors Handstand Adho Mukha Vṛkṣāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 10–40 ਸਕਿੰਟ shouldersabdominals Inverted Locust Pose Viparīta Śalabhāsana Advanced · backbends · 5–10 seconds spinal erectorsglutes Inverted Staff Pose Viparīta Daṇḍāsana Advanced · backbends · 20–40 seconds spinal erectorschest King Pigeon Pose Rājakapotāsana Advanced · backbends · 5–10 seconds hip flexorschest Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds quadricepship flexors Lord of the Dance Pose ਨਟਰਾਜਾਸਨ ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · 5–15 ਸਕਿੰਟ quadricepship flexors Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths forearmsabdominals ਪਦਮਾਸਨ Padmāsana Advanced · seated · 1–3 minutes each side hip adductorship flexors Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side hip flexorsspinal erectors Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side obliquesspinal erectors Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side obliquesspinal erectors Noose Pose Pāśāsana Advanced · twists · 20–40 seconds each side obliquesquadriceps One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana Advanced · backbends · 5–10 seconds each side spinal erectorsshoulders One-Legged Sage Pose II Eka Pāda Kauṇḍinyāsana II ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · ਹਰ ਪਾਸੇ 3–5 ਸਾਹ tricepsshoulders One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side hamstringsabdominals One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana Advanced · backbends · 5–10 seconds each side glutesquadriceps Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds hip flexorschest Reclining Thunderbolt Pose Supta Vajrāsana Advanced · seated · 15–30 seconds quadricepship flexors Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side obliqueshamstrings Revolved Side Angle Pose Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side obliquesquadriceps Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths shoulderstriceps Scales Pose Tolāsana Advanced · balance · 5–10 breaths shoulderstriceps Scorpion Pose Vṛścikāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 10–20 ਸਕਿੰਟ shouldersspinal erectors Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths shouldersabdominals Side Crane Pose Pārśva Bakāsana ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · ਹਰ ਪਾਸੇ 3–6 ਸਾਹ obliquesshoulders Side Shoulderstand Pārśva Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side obliquesshoulders Sleeping Tortoise Pose Supta Kūrmāsana Advanced · forward bends · 20–45 seconds hip adductorsglutes Supported Headstand Sālamba Śīrṣāsana Advanced · inversions · 30 seconds to 3 minutes, built up over months shouldersabdominals Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually shouldersabdominals Tortoise Pose Kūrmāsana Advanced · forward bends · 30–60 seconds hamstringship adductors Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds spinal erectorsshoulders Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · ਹਰ ਪਾਸੇ 3–5 ਸਾਹ obliquestriceps Unsupported Headstand Nirālamba Śīrṣāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 15–45 ਸਕਿੰਟ shouldersupper back Unsupported Shoulderstand Nirālamba Sarvāṅgāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 10–30 ਸਕਿੰਟ abdominalsspinal erectors Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds glutesquadriceps Upward Lotus in Shoulderstand Ūrdhva Padmāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 15–30 ਸਕਿੰਟ abdominalsshoulders Upward Rooster Pose Ūrdhva Kukkuṭāsana Advanced · balance · 3–6 breaths shouldersabdominals Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds hamstringsabdominals