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38+ articles organized into nine categories for sequencing principles, anatomy, energetic systems, props, planning, and advanced poses.

Yoga Fundamentals: Class structure, energy arcs, transitions, krama sequencing.
Anatomy & Safety: Contraindications, body region targeting, accessibility insights.
Class Planning: Population-aware workflows, duration & pacing guidance, refinement checks.
Peak Poses: Preparatory sequences, counterposes, advanced peak-posture journeys.

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Advanced SittingIntermediate

Sage Ruchika's Pose

Ruchikasana

A reclining arm balance dedicated to Sage Ruchika, combining a deep backbend with a lateral leg extension.

No image available

How to Perform

1
Lie prone, bend the right knee, and catch the right foot with the right hand.
2
Lift the chest and press the foot into the hand to arch the spine.
3
Extend the left arm forward and reach the left leg back, balancing on the lower ribs.
4
Hold steady breaths, feeling the front body expand and the back body engage.
5
Release with control, lower the limbs, and repeat on the second side.

Benefits

Strengthens arms, shoulders, and core while opening the chest.
Stretches hip flexors and quadriceps of the extended leg.
Enhances balance and focus through asymmetrical loading.

Alignment Cues

No alignment cues available.

Common Mistakes

No common mistakes listed.

Contraindications

• Lower back or sacroiliac injury
• Shoulder impingement
• Pregnancy

Tags

AdvancedAdvanced SittingHipsLeg Behind HeadLegsSpineasana