Stretches the entire posterior chain, including the hamstrings and calves. Massages internal organs. Focus: Spine decompression and nervous system soothing. 3. Baddha Konasana (Bound Angle / Butterfly Pose)
Strengthens the quadriceps, glutes, ankles, and calves while stretching the shoulders. Focus: Lower body endurance. 3. Virabhadrasana I (Warrior I) list of yoga asanas
A lateral standing pose where the hips open to the side. Arms extend horizontally in line with the shoulders, and the gaze is fixed over the front hand. Stretches the entire posterior chain