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Bow is an advanced backbend.Bow is an advanced backbend.
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Bow

Bow pose improves spinal mobility and stretches the chest and shoulders. It is an advanced posture so please be extra careful.

Cobra or bhujangasana is an intermediate backbend.Cobra or bhujangasana is an intermediate backbend.
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Cobra

Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.

Crow is a challenging arm balance.Crow is a challenging arm balance.
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Crow

Crow pose is an advanced arm balance that strengthens the wrists, arms and shoulders and challenges your balance and body control.

Flying Locust is an advanced quad stretch.Flying Locust is an advanced quad stretch.
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Flying Locust

Flying Locust is an advanced pose that improves spinal mobility and stretches the abs, hip flexors and quads. It's awkward, so take it easy.

Half Frog is an intermediate quad stretch.Half Frog is an intermediate quad stretch.
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Half Frog

Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.

Lizard pose opens up the hips and can help to alleviate lower back pain.Lizard pose opens up the hips and can help to alleviate lower back pain.
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Lizard

Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.

Locust pose activates and strengthens the posterior chain.Locust pose activates and strengthens the posterior chain.
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Locust

Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.

Pigeon is a key hip opener for athletes.Pigeon is a key hip opener for athletes.
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Pigeon

Pigeon pose is a key hip opener for athletes that stretches the hip flexors, TFL and glutes and can help to alleviate lower back pain.

Plank pose strengthens the core and can help to alleviate lower back pain.Plank pose strengthens the core and can help to alleviate lower back pain.
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Plank

Plank strengthens the abs, obliques, lower back and shoulders and is a key pose for alleviating lower back pain and improving posture.

Snake is a great chest opener.Snake is a great chest opener.
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Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Sphinx is a fantastic beginner backbend.Sphinx is a fantastic beginner backbend.
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Sphinx

Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.

Upward Facing Plank is an advanced backbend.Upward Facing Plank is an advanced backbend.
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Upward Facing Dog

Upward Facing Dog is an intense backbend, similar to Cobra pose, that is practiced mostly as part of Sun Salutation A and B.