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A gentle stretch for the legs and back, this beautiful pose gives a welcome break to the heart.

Chair Pose Tutorial with Fiji McAlpine from DoYogaWithMe.com.

This video demonstrates how to backbend in a way that deepens the stretch while doing it safely. We begin with a standing, full-body backbend, which allows us to pay closer attention to particular components of the pose, emphasizing how to lengthen the spine and protect the lower back.

This is the best stretch for the quadricep muscle, for so many reasons. The main reason is that it stretches the quadricep muscle while keeping the knee joint properly aligned. It also allows you to easily move from a light stretch to a deep stretch, and it isolates the quadricep like no other stretch.

Ardha Baddha Padmottanasa is very challenging, particularly the transition into the forward bend. It requires a lot of flexibility, strength and mental focus to do well. Fiji does it with ease, taking you through a couple variations and finishing with balancing on one foot in a squatting position.

This deep, binding twist gives an intense stretch to the shoulder joint, along with a deep opening in the hip and the spine. There are very few poses that have such an incredible release in so many areas of the body at once.

It feels so good to be able to do Astavakrasana, partially because it looks so impressive, but also due to how it feels when you're in the final arm balance. You feel strong, focused and balanced. Fiji takes you first into Compass Pose, a very difficult pose on its own, before attempting 8-Angle Pose.

It can take time to feel confident when moving into an arm balance. This video uses Crow Pose (Bakasana) to introduce the arm balance fundamentals - controlling your weight with your fingers, using your core muscles to stabilize and lifting away from the ground with energy!

Eka is one; pada is a foot and mala means a garland. This is a challenging pose that works the abdominal muscles and helps open the shoulders. And because it is the foot balancing version of a seated bound posture, it demands more acute mental focus.

Parivrtta means turned around or revolved; Janu is the knee; Sirsa means the head. Revolved Head to Knee Pose is a deep stretch for the hamstring and a particularly effective stretch for the lower back, and a muscle called the quadratus lumborum. The is a slightly less difficult version of the pose.

Garuda means an eagle. The Eagle Pose develops ankle strength, removes stiffness in the shoulders and helps create poise and strength in a difficult balancing pose. Do your best to keep both the hips and the shoulders square forward when doing Garudasana. It stretches and tones muscles of the leg and can help relieve cramps of the legs.

The first of the Warrior Poses, it certainly isn't the easiest. Warrior I Pose challenges the strength and flexibility in your legs and core, and makes you feel strong and confident.

Prasarita means expanded, spread or extended; Pada is a foot. The wide leg position gives a fantastic stretch to the groin muscles, as well as the inner hamstrings. The arms reaching opens up the pectorals and the biceps. Wide Leg Forward Bend is a good stretching exercise that reduces the stiffness, tiredness and tension in the muscles in your legs.

This is the best stretch for the quadricep muscle, for so many reasons. The main reason is that it stretches the quadricep muscle while keeping the knee joint properly aligned. It also allows you to easily move from a light stretch to a deep stretch, and it isolates the quadricep like no other stretch.

There is not better way to open the chest and front of the shoulders. This pose is possible for students of any level and is a very effective stretch for the pecs and biceps Place very little weight on your head, keeping most of the weight on your knees.