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The firefly pose helps in strengthening your core. It is a pose that requires arm balance. The benefit of this pose is that it increases the flexibility of the hips and opens up your chest. To get into position, get into a squatting position and bring your pelvis to your knee height. Now, keep the shoulders behind your legs and keep your palms on your feet’s top. You have to hug your thighs against the torso. This will help in strengthening the groin.

For the forward bend, stand with your hands on your hips. Then, you have to bend forward and your posture should be in a way that your torso is lengthened. Do not bend from the waist but from the hip joints. When you inhale, lift your torso slightly and as you exhale, go back to the original position fully. Let your head hang between your shoulder blades. You can either use it as a standing pose or just for resting. Hold the pose in place for 30 to 60 seconds. To get back up, do not roll your spine. Keep the hands on your hips again and press your tailbone into the pelvis.

The upward dog is a challenging pose that will allow you to open up your chest and feel vulnerable. To get into the pose, lie on the floor and stretch your legs by keeping the feet tops on the floor. Keep your arms perpendicular to the yoga mat by bending your elbows and spreading the palms. Press your hands into the floor as if you are pushing yourself across the floor. Make sure that your thighs and buttocks are firm but not hard. .

If you want to open up your hip and torso, you can do the seated side stretch pose. Even though you have to sit on your hips for this pose, you can keep a blanket underneath if it is not comfortable. To get into this pose, sit with legs crossed and arms on either side. Reach the left arm up as if you are touching the ceiling. Keep the right hand on the ground and craw towards it while leaning your torso towards it. Face towards the left side up and open your chest to the ceiling. This is a great way to relax, especially if you want to exercise the torso.

Mermaid Pose is one of the most complex poses in yoga and yogis are often seen in this pose. It opens the hips and lets you stretch easily. It is an intense pose and you must not do it without supervision. If you have done Pigeon pose, you should be able to do the mermaid pose too as it is an advanced version of that pose.

Wheel pose is a great way to strengthen your spine and to make the spine more flexible. If you want to make your shoulders, upper back and arms stronger, then you should try out the wheel pose. Not only does it improve flexibility but it also helps in making the cardiovascular system stronger and better. Even though it is an intense pose, it allows you to relax and tones your whole body.