﻿<?xml version="1.0" encoding="utf-8"?><?xml-stylesheet type="text/xsl" href="../pivot.xsl"?><Collection xmlns:xsi="http://www.w3.org/2001/XMLSchema-instance" xmlns:xsd="http://www.w3.org/2001/XMLSchema" Name="Yoga Journal Featured Poses" SchemaVersion="1" d1p1:Icon="Icon.ico" d1p1:BrandImage="Brand.png" d1p1:Supplement="yogajournal_secondary.cxml" xmlns:d1p1="http://schemas.microsoft.com/livelabs/pivot/collection/2009" xmlns="http://schemas.microsoft.com/collection/metadata/2009"><FacetCategories><FacetCategory Name="Difficulty" Type="String" d1p1:IsFilterVisible="true" d1p1:IsMetaDataVisible="true" d1p1:IsWordWheelVisible="true"><Extension><d1p1:SortOrder Name="Level"><d1p1:SortValue Value="Beginner" /><d1p1:SortValue Value="Intermediate" /><d1p1:SortValue Value="Advanced" /></d1p1:SortOrder></Extension></FacetCategory><FacetCategory Name="Category" Type="String" d1p1:IsFilterVisible="true" d1p1:IsMetaDataVisible="true" d1p1:IsWordWheelVisible="true" /><FacetCategory Name="Sanskrit Name" Type="String" d1p1:IsFilterVisible="false" d1p1:IsMetaDataVisible="true" d1p1:IsWordWheelVisible="true" /><FacetCategory Name="Benefits" Type="LongString" d1p1:IsFilterVisible="false" d1p1:IsMetaDataVisible="true" d1p1:IsWordWheelVisible="true" /><FacetCategory Name="Anatomical Focus" Type="String" d1p1:IsFilterVisible="true" d1p1:IsMetaDataVisible="true" d1p1:IsWordWheelVisible="true" /><FacetCategory Name="Therapeutic Applications" Type="String" d1p1:IsFilterVisible="true" d1p1:IsMetaDataVisible="true" d1p1:IsWordWheelVisible="true" /><FacetCategory Name="Contraindications" Type="String" d1p1:IsFilterVisible="true" d1p1:IsMetaDataVisible="true" d1p1:IsWordWheelVisible="true" /><FacetCategory Name="Preparatory Poses" Type="String" d1p1:IsFilterVisible="false" d1p1:IsMetaDataVisible="true" d1p1:IsWordWheelVisible="true" /><FacetCategory Name="Follow-Up Poses" Type="String" d1p1:IsFilterVisible="false" d1p1:IsMetaDataVisible="true" d1p1:IsWordWheelVisible="true" /></FacetCategories><Items ImgBase="yogajournal-Seadragon-7\yogajournal.dzc"><Item Img="#0" Id="0" Href="http://www.yogajournal.com/poses/487" Name="Bharadvaja's Twist"><Facets><Facet Name="Anatomical Focus"><String Value="Upper back" /></Facet><Facet Name="Benefits"><LongString Value="Carpal tunnel syndrome" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Diarrhea" /><String Value="Headache" /><String Value="High blood pressure" /><String Value="Insomnia" /><String Value="Low blood pressure" /><String Value="Menstruation" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Baddha Konasana" /><String Value="Supta Padangusthasana" /><String Value="Utthita Trikonasana" /><String Value="Virabhadrasana II" /><String Value="Virasana" /><String Value="Vrksasana" /><String Value="Uttanasana" /><String Value="Paschimottanasana" /><String Value="Janu Sirsasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Supta Padangusthasana" /><String Value="Utthita Trikonasana" /><String Value="Virabhadrasana II" /><String Value="Virasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Bharadvajasana I" /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#1" Id="1" Href="http://www.yogajournal.com/poses/2466" Name="Big Toe Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Upper back" /></Facet><Facet Name="Benefits"><LongString Value="Calms the brain and helps relieve stress, anxiety and mild" /><LongString Value="Stimulates the liver and kidneys" /><LongString Value="Stretches the hamstrings and calves" /><LongString Value="Strengthens the thighs" /><LongString Value="Improves digestion" /><LongString Value="Helps relieve the symptoms of menopause" /><LongString Value="Helps relieve headache and insomnia" /></Facet><Facet Name="Category"><String Value="Standing" /><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Utkatasana" /><String Value="Trikonasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Supta Padangusthasana" /><String Value="Adho Mukha Svanasana" /><String Value="Uttanasana" /><String Value="Pashchimottanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Padangusthasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Osteoporosis" /></Facet></Facets></Item><Item Img="#2" Id="2" Href="http://www.yogajournal.com/poses/486" Name="Bound Angle Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /></Facet><Facet Name="Benefits"><LongString Value="Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys" /><LongString Value="Stimulates the heart and improves general circulation" /><LongString Value="Stretches the inner thighs, groins, and knees" /><LongString Value="Helps relieve mild depression, anxiety, and fatigue" /><LongString Value="Soothes menstrual discomfort and sciatica" /><LongString Value="Helps relieve the symptoms of menopause" /><LongString Value="Therapeutic for flat feet, high blood pressure, infertility, and asthma" /><LongString Value="Consistent practice of this pose until late into pregnancy is said to help ease childbirth." /><LongString Value="Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue." /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Groin injury" /><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Standing poses and most seated twists and forward bends." /></Facet><Facet Name="Preparatory Poses"><String Value="Supta Padangusthasana" /><String Value="Virasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Baddha Konasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#3" Id="3" Href="http://www.yogajournal.com/poses/875" Name="Bow Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /><String Value="Groins" /><String Value="Belly" /><String Value="Chest" /><String Value="Spine" /><String Value="Shoulders" /><String Value="Neck" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)" /><LongString Value="Strengthens the back muscles" /><LongString Value="Improves posture" /><LongString Value="Stimulates the organs of the abdomen and neck" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="High blood pressure" /><String Value="Low blood pressure" /><String Value="Insomnia" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Matsyasana" /><String Value="Setu Bandha Sarvangasana" /><String Value="Urdhva Dhanurasana" /><String Value="Urdhva Mukha Svanasana" /><String Value="Ustrasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Bhujangasana" /><String Value="Salabhasana" /><String Value="Setu Bandha Sarvangasana" /><String Value="Supta Virasana" /><String Value="Urdhva Mukha Svanasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Dhanurasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Constipation" /><String Value="Respiratory ailments" /><String Value="Backache" /><String Value="Fatigue" /><String Value="Anxiety" /><String Value="Menstrual discomfort" /></Facet></Facets></Item><Item Img="#4" Id="4" Href="http://www.yogajournal.com/poses/472" Name="Bridge Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Uterus" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the chest, neck, and spine" /><LongString Value="Calms the brain and helps alleviate stress and mild depression" /><LongString Value="Stimulates abdominal organs, lungs, and thyroid" /><LongString Value="Rejuvenates tired legs" /><LongString Value="Improves digestion" /><LongString Value="Helps relieve the symptoms of menopause" /><LongString Value="Relieves menstrual discomfort when done supported" /><LongString Value="Reduces anxiety, fatigue, backache, headache, and insomnia" /><LongString Value="Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Bhujangasana" /><String Value="Salamba Sarvangasana" /><String Value="Urdhva Mukha Svanasana" /><String Value="Urdhva Dhanurasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Bhujangasana" /><String Value="Urdhva Mukha Svanasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Setu Bandha Sarvangasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#5" Id="5" Href="http://www.yogajournal.com/poses/688" Name="Camel Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Ankles" /><String Value="Thighs" /><String Value="Groins" /><String Value="Belly" /><String Value="Chest" /><String Value="Spine" /><String Value="Shoulders" /><String Value="Neck" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the entire front of the body, the ankles, thighs and groins," /><LongString Value="Abdomen and chest, and throat" /><LongString Value="Stretches the deep hip flexors (psoas)" /><LongString Value="Strengthens back muscles" /><LongString Value="Improves posture" /><LongString Value="Stimulates the organs of the abdomen and neck" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="High blood pressure" /><String Value="Low blood pressure" /><String Value="Insomnia" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Dandasana" /><String Value="Dhanurasana" /><String Value="Sarvangasana" /><String Value="Setu Bandha" /><String Value="Sirsasana" /><String Value="Urdhva Dhanurasana" /><String Value="Virasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Bhujangasana" /><String Value="Dhanurasana" /><String Value="Salabhasana" /><String Value="Setu Bandha" /><String Value="Supta Virasana" /><String Value="Urdhva Mukha Svanasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Ustrasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Respiratory ailments" /><String Value="Backache" /><String Value="Fatigue" /><String Value="Anxiety" /><String Value="Menstrual discomfort" /></Facet></Facets></Item><Item Img="#6" Id="6" Href="http://www.yogajournal.com/poses/493" Name="Chair Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the ankles, thighs, calves, and spine" /><LongString Value="Stretches shoulders and chest" /><LongString Value="Stimulates the abdominal organs, diaphragm, and heart" /><LongString Value="Reduces flat feet" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Headache" /><String Value="Insomnia" /><String Value="Low blood pressure" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Tadasana" /><String Value="Uttanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Virasana" /><String Value="Bhujangasana" /><String Value="Adho Mukha Svanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Utkatasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Flat feet" /></Facet></Facets></Item><Item Img="#7" Id="7" Href="http://www.yogajournal.com/poses/475" Name="Child's Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /></Facet><Facet Name="Benefits"><LongString Value="Gently stretches the hips, thighs, and ankles" /><LongString Value="Calms the brain and helps relieve stress and fatigue" /><LongString Value="Relieves back and neck pain when done with head and torso supported" /></Facet><Facet Name="Category"><String Value="Forward Bends" /><String Value="Restorative" /></Facet><Facet Name="Contraindications"><String Value="Diarrhea" /><String Value="Pregnancy" /><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Balasana is a resting pose that can precede or follow any asana." /></Facet><Facet Name="Preparatory Poses"><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Balasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#8" Id="8" Href="http://www.yogajournal.com/poses/471" Name="Cobra Pose"><Facets><Facet Name="Benefits"><LongString Value="Strengthens the spine" /><LongString Value="Stretches chest and lungs, shoulders, and abdomen" /><LongString Value="Firms the buttocks" /><LongString Value="Stimulates abdominal organs" /><LongString Value="Helps relieve stress and fatigue" /><LongString Value="Opens the heart and lungs" /><LongString Value="Soothes sciatica" /><LongString Value="Therapeutic for asthma" /><LongString Value="Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini." /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Carpal tunnel syndrome" /><String Value="Headache" /><String Value="Pregnancy" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Backbends" /></Facet><Facet Name="Preparatory Poses"><String Value="Setu Bandha Sarvangasana" /><String Value="Urdhva Mukha Svanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Bhujangasana" /></Facet></Facets></Item><Item Img="#9" Id="9" Href="http://www.yogajournal.com/poses/482" Name="Corpse Pose"><Facets><Facet Name="Benefits"><LongString Value="Calms the brain and helps relieve stress and mild depression" /><LongString Value="Relaxes the body" /><LongString Value="Reduces headache, fatigue, and insomnia" /><LongString Value="Helps to lower blood pressure" /></Facet><Facet Name="Category"><String Value="Restorative" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Pregnancy" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Preparatory Poses"><String Value="Savasana should conclude both your asana and your pranayama practices." /></Facet><Facet Name="Sanskrit Name"><String Value="Savasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#10" Id="10" Href="http://www.yogajournal.com/poses/689" Name="Cow Face Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Ankles" /><String Value="Hips" /><String Value="Thighs" /><String Value="Shoulders" /><String Value="Chest" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Neck injury" /><String Value="Shoulder injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Ardha Matsyendrasana" /><String Value="Bharadvajasana" /><String Value="Garudasana" /><String Value="Marichyasana III" /><String Value="Padmasana" /><String Value="Paschimottanasana" /><String Value="Upavistha Konasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Supta Virasana" /><String Value="Supta Baddha Konasana" /><String Value="Supta Padangusthasana" /><String Value="Upavistha Konasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Gomukhasana" /></Facet></Facets></Item><Item Img="#11" Id="11" Href="http://www.yogajournal.com/poses/2467" Name="Cow Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Uterus" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the front torso and neck" /><LongString Value="Provides a gentle massage to the spine and belly organs" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Cat Pose" /></Facet><Facet Name="Preparatory Poses"><String Value="Viparita Karani" /></Facet><Facet Name="Sanskrit Name"><String Value="Bitilasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#12" Id="12" Href="http://www.yogajournal.com/poses/468" Name="Crane Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens arms and wrists" /><LongString Value="Stretches the upper back" /><LongString Value="Strengthens the abdominal muscles" /><LongString Value="Opens the groins" /><LongString Value="Tones the abdominal organs" /></Facet><Facet Name="Category"><String Value="Core" /><String Value="Arm Balances" /></Facet><Facet Name="Contraindications"><String Value="Carpal tunnel syndrome" /><String Value="Pregnancy" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /><String Value="Chaturanga Dandasana" /><String Value="Plank Pose" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Baddha Konasana" /><String Value="Balasana" /><String Value="Plank Pose" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Bakasana" /></Facet></Facets></Item><Item Img="#13" Id="13" Href="http://www.yogajournal.com/poses/2463" Name="Dolphin Plank Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Upper back" /></Facet><Facet Name="Benefits"><LongString Value="Calms the brain and helps relieve stress and mild depression" /><LongString Value="Stretches the shoulders, hamstrings, calves, and arches" /><LongString Value="Strengthens the arms and legs, and core" /><LongString Value="Helps prevent osteoporosis" /></Facet><Facet Name="Category"><String Value="Core" /><String Value="Arm Balances" /></Facet><Facet Name="Contraindications"><String Value="Shoulder injury" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Salabhasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Plank Pose" /></Facet><Facet Name="Sanskrit Name"><String Value="Sphinx Pose " /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#14" Id="14" Href="http://www.yogajournal.com/poses/491" Name="Downward-Facing Dog"><Facets><Facet Name="Anatomical Focus"><String Value="Upper back" /></Facet><Facet Name="Benefits"><LongString Value="Calms the brain and helps relieve stress and mild depression" /><LongString Value="Energizes the body" /><LongString Value="Stretches the shoulders, hamstrings, calves, arches, and hands" /><LongString Value="Strengthens the arms and legs" /><LongString Value="symptoms of menopause" /><LongString Value="Relieves menstrual discomfort when done with head supported" /><LongString Value="Helps prevent osteoporosis" /><LongString Value="Improves digestion" /><LongString Value="Relieves headache, insomnia, back pain, and fatigue" /><LongString Value="Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis" /></Facet><Facet Name="Category"><String Value="Standing" /><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Carpal tunnel syndrome" /><String Value="Diarrhea" /><String Value="Pregnancy" /><String Value="High blood pressure" /><String Value="Headache" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Standing poses" /><String Value="Uttanasana" /><String Value="Headstand" /></Facet><Facet Name="Preparatory Poses"><String Value="Plank Pose" /><String Value="Uttanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Adho Mukha Svanasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Sinusitis" /></Facet></Facets></Item><Item Img="#15" Id="15" Href="http://www.yogajournal.com/poses/785" Name="Eagle Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Ankles" /><String Value="Calves" /><String Value="Thighs" /><String Value="Hips" /><String Value="Shoulders" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens and stretches the ankles and calves" /><LongString Value="Stretches the thighs, hips, shoulders, and upper back" /><LongString Value="Improves concentration" /><LongString Value="Improves sense of balance" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Gomukhasana" /><String Value="Prasarita Padottanasana" /><String Value="Supta Virasana" /><String Value="Supta Baddha Konasana" /><String Value="Upavistha Konasana" /><String Value="Virasana" /><String Value="Vrksasana" /><String Value="Utkatasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Garudasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Asthma" /><String Value="Lower backache" /><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#16" Id="16" Href="http://www.yogajournal.com/poses/2481" Name="Easy Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Upper back" /></Facet><Facet Name="Benefits"><LongString Value="Calms the brain" /><LongString Value="Strengthens the back" /><LongString Value="Stretches the knees and ankles" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Sanskrit Name"><String Value="Sukhasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#17" Id="17" Href="http://www.yogajournal.com/poses/2473" Name="Extended Hand-To-Big-Toe Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Upper back" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the legs and ankles" /><LongString Value="Stretches the backs of the legs" /><LongString Value="Improves sense of balance" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Ankle injury" /><String Value="Back injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Uttanasana" /><String Value="Adho Mukha Svanasana" /><String Value="Bhujangasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Supta Padangusthasana" /><String Value="Supta Virasana" /><String Value="Uttanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Utthita Hasta Padangustasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Osteoporosis" /></Facet></Facets></Item><Item Img="#18" Id="18" Href="http://www.yogajournal.com/poses/2476" Name="Extended Puppy Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Spine" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the spine and shoulders" /></Facet><Facet Name="Category"><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Balasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Uttana Shishosana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#19" Id="19" Href="http://www.yogajournal.com/poses/749" Name="Extended Side Angle Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Legs" /><String Value="Ankles" /><String Value="Groins" /><String Value="Chest" /><String Value="Lungs" /><String Value="Shoulders" /><String Value="Spine" /><String Value="Abdomen" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens and stretches the legs, knees, and ankles" /><LongString Value="Stretches the groins, spine, waist, chest and lungs, and shoulders" /><LongString Value="Stimulates abdominal organs" /><LongString Value="Increases stamina" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Headache" /><String Value="High blood pressure" /><String Value="Low blood pressure" /><String Value="Insomnia" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Utthita Parsvakonasana is an excellent standing pose to perform at or near the beginning of your standing pose sequence. It's also a good preparation for wide-open groin poses, like Baddha Konasana, Malasana, and Bakasana." /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Supta Baddha Konasana" /><String Value="Prasarita Padottanasana" /><String Value="Siddhasana" /><String Value="Supta Virasana" /><String Value="Supta Padangusthasana" /><String Value="Upavistha Konasana" /><String Value="Utthita Trikonasana" /><String Value="Virabhadrasana II" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Utthita Parsvakonasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Constipation" /><String Value="Infertility" /><String Value="Lower backache" /><String Value="Osteoporosis" /><String Value="Sciatica" /><String Value="Menstrual discomfort" /></Facet></Facets></Item><Item Img="#20" Id="20" Href="http://www.yogajournal.com/poses/494" Name="Extended Triangle Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /></Facet><Facet Name="Benefits"><LongString Value="Stretches and strengthens the thighs, knees, and ankles" /><LongString Value="Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine" /><LongString Value="Stimulates the abdominal organs" /><LongString Value="Helps relieve stress" /><LongString Value="Improves digestion" /><LongString Value="Helps relieve the symptoms of menopause" /><LongString Value="Relieves backache, especially through second trimester of pregnancy" /><LongString Value="anxiety" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Diarrhea" /><String Value="Headache" /><String Value="Low blood pressure" /><String Value="Heart problems" /><String Value="High blood pressure" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Standing poses, seated forward bends, or twists" /></Facet><Facet Name="Preparatory Poses"><String Value="Tadasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Utthita Trikonasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#21" Id="21" Href="http://www.yogajournal.com/poses/1711" Name="Feathered Peacock Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Brain" /><String Value="Pituitary" /><String Value="Arms" /><String Value="Shoulders" /><String Value="Legs" /><String Value="Spine" /><String Value="Lungs" /><String Value="Feet" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the shoulders, arms, and back" /><LongString Value="Stretches the shoulders and neck, chest, and belly" /><LongString Value="Improves sense of balance" /><LongString Value="Calms the brain and helps relieve stress and mild depression" /></Facet><Facet Name="Category"><String Value="Backbends" /><String Value="Arm Balances" /><String Value="Inversions" /></Facet><Facet Name="Contraindications"><String Value="Neck injury" /><String Value="Headache" /><String Value="Heart problems" /><String Value="High blood pressure" /><String Value="Menstruation" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Vrksasana" /><String Value="Adho Mukha Svanasana" /><String Value="Gomukhasana" /><String Value="Sirsasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Vrksasana" /><String Value="Adho Mukha Svanasana" /><String Value="Gomukhasana" /><String Value="Prasarita Padottanasana (with a block squeezed between the bent elbows)" /><String Value="Supta Virasana" /><String Value="Uttanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Pincha Mayurasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#22" Id="22" Href="http://www.yogajournal.com/poses/2477" Name="Fire Log Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Hips" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the hip and groins" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Paschimottanasana" /><String Value="Bharadvajasana I" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Supta Baddha Konasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Agnistambhasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#23" Id="23" Href="http://www.yogajournal.com/poses/2470" Name="Firefly Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the inner groins and back torso" /><LongString Value="Strengthens the arms and wrists" /><LongString Value="Tones the belly" /><LongString Value="Improves sense of balance" /></Facet><Facet Name="Category"><String Value="Arm Balances" /></Facet><Facet Name="Contraindications"><String Value="Shoulder injury" /><String Value="Elbow injury" /><String Value="Wrist injury" /><String Value="Back injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Uttanasana" /><String Value="Adho Mukha Svanasana" /><String Value="Urdhva Mukha Svanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Garudasana" /><String Value="Malasana" /><String Value="Bakasana" /><String Value="Baddha Konasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Tittibhasana" /></Facet></Facets></Item><Item Img="#24" Id="24" Href="http://www.yogajournal.com/poses/786" Name="Fish Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Belly" /><String Value="Chest" /><String Value="Spine" /><String Value="Shoulders" /><String Value="Neck" /></Facet><Facet Name="Benefits"><LongString Value="A traditional text that Matsyasana is the destroyer of all diseases." /><LongString Value="Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs" /><LongString Value="Stretches and stimulates the muscles of the belly and front of the neck" /><LongString Value="Stretches and stimulates the organs of the belly and throat" /><LongString Value="Strengthens the muscles of the upper back and back of the neck" /><LongString Value="Improves posture" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="High blood pressure" /><String Value="Low blood pressure" /><String Value="Headache" /><String Value="Insomnia" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Gomukhasana" /><String Value="Setu Bandha Sarvangasana" /><String Value="Supta Virasana" /><String Value="Ustrasana" /><String Value="Virasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Bhujangasana" /><String Value="Dhanurasana" /><String Value="Salabhasana" /><String Value="Setu Bandha Sarvangasana" /><String Value="Supta Virasana" /><String Value="Urdhva Mukha Svanasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Matsyasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Constipation" /><String Value="Respiratory ailments" /><String Value="Backache" /><String Value="Fatigue" /><String Value="Anxiety" /><String Value="Menstrual discomfort" /></Facet></Facets></Item><Item Img="#25" Id="25" Href="http://www.yogajournal.com/poses/469" Name="Four-Limbed Staff Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the arms and wrists" /><LongString Value="Tones the abdomen" /></Facet><Facet Name="Category"><String Value="Arm Balances" /></Facet><Facet Name="Contraindications"><String Value="Carpal tunnel syndrome" /><String Value="Pregnancy" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /><String Value="Urdhva Mukha Svanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Plank Pose" /><String Value="Bhujangasana" /><String Value="Urdhva Mukha Svanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Chaturanga Dandasana" /></Facet></Facets></Item><Item Img="#26" Id="26" Href="http://www.yogajournal.com/poses/489" Name="Full Boat Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thyroid" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the abdomen, hip flexors, and spine" /><LongString Value="Stimulates the kidneys, thyroid and prostate glands, and intestines" /><LongString Value="Helps relieve stress" /><LongString Value="Improves digestion" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /><String Value="Core" /></Facet><Facet Name="Contraindications"><String Value="Asthma" /><String Value="Diarrhea" /><String Value="Headache" /><String Value="Heart problems" /><String Value="Insomnia" /><String Value="Low blood pressure" /><String Value="Menstruation" /><String Value="Pregnancy" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /><String Value="Baddha Konasana" /><String Value="Halasana" /><String Value="Salamba Sirsasana" /><String Value="Utkatasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Uttanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Paripurna Navasana" /></Facet></Facets></Item><Item Img="#27" Id="27" Href="http://www.yogajournal.com/poses/2472" Name="Garland Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the ankles, groins and back torso" /><LongString Value="Tones the belly" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Uttanasana" /><String Value="Adho Mukha Svanasana" /><String Value="Bhujangasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Upavistha Konasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Malasana" /></Facet></Facets></Item><Item Img="#28" Id="28" Href="http://www.yogajournal.com/poses/1704" Name="Gate Pose"><Facets><Facet Name="Benefits"><LongString Value="Stretches the sides of the torso and spine" /><LongString Value="Stretches the hamstrings" /><LongString Value="Opens the shoulders" /><LongString Value="Stimulates abdominal organs and lungs" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Preparatory Poses"><String Value="Poses" /><String Value="Basics" /><String Value="Practice" /><String Value="Wisdom" /><String Value="Health" /><String Value="Lifestyle" /><String Value="Teachers" /><String Value="Blogs" /><String Value="Community" /><String Value="Multimedia" /></Facet><Facet Name="Sanskrit Name"><String Value="Parighasana" /></Facet></Facets></Item><Item Img="#29" Id="29" Href="http://www.yogajournal.com/poses/2465" Name="Half Frog Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Uterus" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)" /><LongString Value="Strengthens the back muscles" /><LongString Value="Improves posture" /><LongString Value="Stimulates the organs of the abdomen" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="High blood pressure" /><String Value="Low blood pressure" /><String Value="Headache" /><String Value="Insomnia" /><String Value="Back injury" /><String Value="Neck injury" /><String Value="Shoulder injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /><String Value="Garudasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Bhujangasana" /><String Value="Setu Bandha Sarvangasana" /><String Value="Supta Virasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Ardha Bhekasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Flat feet" /></Facet></Facets></Item><Item Img="#30" Id="30" Href="http://www.yogajournal.com/poses/485" Name="Half Lord of the Fishes Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Upper back" /></Facet><Facet Name="Benefits"><LongString Value="Stimulates the liver and kidneys" /><LongString Value="Stretches the shoulders, hips, and neck" /><LongString Value="Energizes the spine" /><LongString Value="digestive fire" /><LongString Value="Relieves menstrual discomfort, fatigue, sciatica, and backache" /><LongString Value="asthma" /><LongString Value="Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini." /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Spine injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Paschimottanasana" /><String Value="Janu Sirsasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Bharadvajasana" /><String Value="Janu Sirsasana" /><String Value="Supta Padangusthasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Ardha Matsyendrasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#31" Id="31" Href="http://www.yogajournal.com/poses/784" Name="Half Moon Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Ankles" /><String Value="Calves" /><String Value="Thighs" /><String Value="Knees" /><String Value="Groins" /><String Value="Shoulders" /><String Value="Chest" /><String Value="Spine" /><String Value="Abdomen" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the abdomen, ankles, thighs, buttocks, and spine" /><LongString Value="Stretches the groins, hamstrings and calves, shoulders, chest, and spine" /><LongString Value="Improves coordination and sense of balance" /><LongString Value="Helps relieve stress" /><LongString Value="Improves digestion" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Headache" /><String Value="Low blood pressure" /><String Value="Diarrhea" /><String Value="Insomnia" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Parivrtta Trikonasana" /><String Value="Parsvottanasana" /><String Value="Prasarita Padottanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Prasarita Padottanasana" /><String Value="Supta Baddha Konasana" /><String Value="Supta Padangusthasana" /><String Value="Uttanasana" /><String Value="Utthita Parsvottanasana" /><String Value="Utthita Parsvakonasana" /><String Value="Utthita Trikonasana" /><String Value="Virasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Ardha Chandrasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Anxiety" /><String Value="Backache" /><String Value="Osteoporosis" /><String Value="Sciatica" /><String Value="Fatigue" /><String Value="Constipation" /><String Value="Gastritis" /><String Value="Indigestion" /><String Value="Menstrual discomfort" /></Facet></Facets></Item><Item Img="#32" Id="32" Href="http://www.yogajournal.com/poses/2497" Name="Happy Baby Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Hips" /></Facet><Facet Name="Benefits"><LongString Value="Gently stretches the inner groins and the back spine" /><LongString Value="Calms the brain and helps relieve stress and fatigue" /></Facet><Facet Name="Category"><String Value="Core" /><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Pregnancy" /><String Value="Knee injury" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Balasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Ananda Balasana " /></Facet></Facets></Item><Item Img="#33" Id="33" Href="http://www.yogajournal.com/poses/476" Name="Head-to-Knee Forward Bend"><Facets><Facet Name="Benefits"><LongString Value="Calms the brain and helps relieve mild depression" /><LongString Value="Stretches the spine, shoulders, hamstrings, and groins" /><LongString Value="Stimulates the liver and kidneys" /><LongString Value="Improves digestion" /><LongString Value="Helps relieve the symptoms of menopause" /><LongString Value="Relieves anxiety, fatigue, headache, menstrual discomfort" /><LongString Value="Therapeutic for high blood pressure, insomnia, and sinusitis" /><LongString Value="Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long." /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Asthma" /><String Value="Diarrhea" /><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Seated forward bends" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Baddha Konasana" /><String Value="Balasana" /><String Value="Supta Padangusthasana" /><String Value="Uttanasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Janu Sirsasana" /></Facet></Facets></Item><Item Img="#34" Id="34" Href="http://www.yogajournal.com/poses/490" Name="Hero Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Upper back" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the thighs, knees, and ankles" /><LongString Value="Strengthens the arches" /><LongString Value="Improves digestion and relieves gas" /><LongString Value="Helps relieve the symptoms of menopause" /><LongString Value="Reduces swelling of the legs during pregnancy (through second trimester)" /><LongString Value="Therapeutic for high blood pressure and asthma" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Heart problems" /><String Value="Headache" /><String Value="Knee injury" /><String Value="Ankle injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Padmasana" /><String Value="Bakasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Balasana" /><String Value="Baddha Konasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Virasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="High blood pressure" /></Facet></Facets></Item><Item Img="#35" Id="35" Href="http://www.yogajournal.com/poses/935" Name="Heron Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Arches" /><String Value="Thighs" /><String Value="Hamstrings" /><String Value="Calves" /><String Value="Knees" /><String Value="Ankles" /><String Value="Hips" /><String Value="Chest" /><String Value="Shoulders" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the hamstrings" /><LongString Value="Stimulates the abdominal organs and heart" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Menstruation" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Krounchasana is usually performed as part of a longer seated forward bend sequence. In a typical Iyengar or Ashtanga sequence it's usually followed by poses like Marichyasana I (Marichi's Pose), &lt;a href=&quot;/poses/684&quot; target=&quot;blank&quot;&gt;Upavistha Konasana (Seated Wide Angle Pose)&lt;/a&gt;, and &lt;a href=&quot;/poses/477&quot; target=&quot;blank&quot;&gt;Paschimottanasana (Seated Forward Bend)&lt;/a&gt;." /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Janu Sirsasana" /><String Value="Paschimottanasana" /><String Value="Supta Padangusthasana" /><String Value="Uttanasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Krounchasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Flat feet" /><String Value="Flatulence" /></Facet></Facets></Item><Item Img="#36" Id="36" Href="http://www.yogajournal.com/poses/2488" Name="High Lunge"><Facets><Facet Name="Anatomical Focus"><String Value="Groins" /><String Value="Thighs" /><String Value="Calves" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the groins" /><LongString Value="Strengthens the legs and arms" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Knee injury" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Sanskrit Name"><String Value="High Lunge, Variation" /></Facet><Facet Name="Therapeutic Applications"><String Value="Indigestion" /><String Value="Constipation" /><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#37" Id="37" Href="http://www.yogajournal.com/poses/1675" Name="Intense Side Stretch Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Brain" /><String Value="Hamstrings" /><String Value="Shoulders" /><String Value="Wrists" /><String Value="Spine" /></Facet><Facet Name="Benefits"><LongString Value="Calms the brain" /><LongString Value="Stretches the spine, shoulders and wrists (in the full pose), hips, and hamstrings" /><LongString Value="Strengthens the legs" /><LongString Value="Stimulates the abdominal organs" /><LongString Value="Improves posture and sense of balance" /><LongString Value="Improves digestion" /></Facet><Facet Name="Category"><String Value="Standing" /><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Dandasana" /><String Value="Pincha Mayurasana" /><String Value="Prasarita Padottanasana" /><String Value="Salabhasana" /><String Value="Salamba Sarvangasana" /><String Value="Salamba Sirsasana" /><String Value="Utkatasana" /><String Value="Virabhadrasana I" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Anjali Mudra" /><String Value="Baddha Konasana" /><String Value="Gomukhasana (especially the arm position)" /><String Value="Prasarita Padottanasana" /><String Value="Supta Baddha Konasana" /><String Value="Uttanasana" /><String Value="Utthita Parsvakonasana" /><String Value="Utthita Trikonasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Parsvottanasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Flat feet" /></Facet></Facets></Item><Item Img="#38" Id="38" Href="http://www.yogajournal.com/poses/863" Name="King Pigeon Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /><String Value="Knees" /><String Value="Abdomen" /><String Value="Hips" /><String Value="Groins" /><String Value="Chest" /><String Value="Shoulders" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck" /><LongString Value="Stimulates the abdominal organs" /><LongString Value="Opens the shoulders and chest" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="Sacroiliac injury" /><String Value="Ankle injury" /><String Value="Knee injury" /><String Value="Tight hips or thighs" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Eka Pada Rajakapotasana is actually the first in a series of four, increasingly difficult Pigeon poses. In each of the three successive poses, the forward leg is placed in a slightly different position. In the second variation the forward foot is standing on the floor just in front of the same-side buttock, with the knee angled well forward of the heel. In the third variation the forward leg is in Ardha Virasana, while in the fourth the leg is stretched straight forward (as in Hanumanasana or Monkey Pose) of the pelvis." /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Bhujangasana" /><String Value="Gomukhasana" /><String Value="Setu Bandha" /><String Value="Supta Virasana" /><String Value="Supta Baddha Konasana" /><String Value="Utthita Parsvakonasana" /><String Value="Utthita Trikonasana" /><String Value="Virasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Eka Pada Rajakapotasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Urinary disorders" /></Facet></Facets></Item><Item Img="#39" Id="39" Href="http://www.yogajournal.com/poses/2493" Name="King Pigeon Pose II"><Facets><Facet Name="Anatomical Focus"><String Value="Ankles" /><String Value="Thighs" /><String Value="Groins" /><String Value="Abdomen" /><String Value="Chest" /><String Value="Armpits" /><String Value="Neck" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the entire front of the torso, the ankles, thighs and groins, abdomen and chest, and throat" /><LongString Value="Stretches the deep hip flexors (psoas)" /><LongString Value="Strengthens back muscles" /><LongString Value="Improves posture" /><LongString Value="Stimulates the organs of the abdomen and neck" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="High blood pressure" /><String Value="Low blood pressure" /><String Value="Headache" /><String Value="Insomnia" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Eka Pada Rajakapotasana III and IV (One-Legged King Pigeon Poses III and IV)" /><String Value="Rajakapotasana (King Pigeon Pose)" /></Facet><Facet Name="Preparatory Poses"><String Value="Bhujangasana" /><String Value="Dhanurasana" /><String Value="Setu Bandha Sarvangasana" /><String Value="Supta Virasana" /><String Value="Virasana" /><String Value="Urdhva Dhanurasana" /><String Value="Eka Pada Rajakapotasana I" /></Facet><Facet Name="Sanskrit Name"><String Value="Eka Pada Rajakapotasana II " /></Facet></Facets></Item><Item Img="#40" Id="40" Href="http://www.yogajournal.com/poses/2469" Name="King Pigeon Pose III"><Facets><Facet Name="Anatomical Focus"><String Value="Uterus" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the entire front of the body, the ankles, thighs and groins, bdomen and chest, and throat" /><LongString Value="Stretches the deep hip flexors (psoas)" /><LongString Value="Strengthens back muscles" /><LongString Value="Improves posture" /><LongString Value="Stimulates the organs of the abdomen and neck" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="High blood pressure" /><String Value="Low blood pressure" /><String Value="Headache" /><String Value="Insomnia" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Balasana" /><String Value="Bharadvajasana I" /><String Value="Pasasana" /><String Value="Adho Mukha Svanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Bhujangasana" /><String Value="Dhanurasana" /><String Value="Setu Bandha" /><String Value="Supta Virasana" /><String Value="Virasana" /><String Value="Urdhva Dhanurasana" /><String Value="Eka Pada Rajakapotasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Kapotasana" /></Facet></Facets></Item><Item Img="#41" Id="41" Href="http://www.yogajournal.com/poses/690" Name="Legs-Up-the-Wall Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Legs" /><String Value="Abdomen" /><String Value="Chest" /><String Value="Neck" /></Facet><Facet Name="Benefits"><LongString Value="Relieves tired or cramped legs and feet" /><LongString Value="Gently stretches the back legs, front torso, and the back of the neck" /><LongString Value="Relieves mild backache" /><LongString Value="Calms the mind" /></Facet><Facet Name="Category"><String Value="Restorative" /></Facet><Facet Name="Contraindications"><String Value="Menstruation" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Savasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Setu Bandha Sarvangasana" /><String Value="Supta Baddha Konasana" /><String Value="Uttanasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Viparita Karani" /></Facet><Facet Name="Therapeutic Applications"><String Value="Anxiety" /><String Value="Arthritis" /><String Value="Digestive problems" /><String Value="Headache" /><String Value="High blood pressure" /><String Value="Low blood pressure" /><String Value="Insomnia" /><String Value="Migraine" /><String Value="Depression" /><String Value="Respiratory ailments" /><String Value="Urinary disorders" /><String Value="Varicose veins" /><String Value="Menstrual discomfort" /><String Value="Premenstrual syndrome" /><String Value="Menopause" /></Facet></Facets></Item><Item Img="#42" Id="42" Href="http://www.yogajournal.com/poses/1705" Name="Lion Pose"><Facets><Facet Name="Benefits"><LongString Value="Relieves tension in the chest and face." /><LongString Value="An often-overlooked benefit of Simhasana is that it stimulates the platysma, a flat, thin, rectangular-shaped muscle on the front of the throat. The platysma, when contracted, pulls down on the corners of the mouth and wrinkles the skin of the neck." /><LongString Value="Simhasana helps keep the platysma firm as we age." /><LongString Value="According to traditional texts, Simhasana destroys disease and facilitates the three major bandhas (Mula, Jalandhara, Uddiyana)." /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Simhasana is a good pose to use to &quot;clear the air,&quot; so to speak, at or near the beginning of an asana or pranayama practice. So almost any pose would be appropriate to practice next." /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Simhasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Bad breath" /><String Value="Stutter" /></Facet></Facets></Item><Item Img="#43" Id="43" Href="http://www.yogajournal.com/poses/789" Name="Locust Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Buttocks" /><String Value="Hamstrings" /><String Value="Calves" /><String Value="Lower back" /><String Value="Lungs" /><String Value="Upper back" /><String Value="Arms" /><String Value="Neck" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the muscles of the spine, buttocks, and backs of the arms and legs" /><LongString Value="Stretches the shoulders, chest, belly, and thighs" /><LongString Value="Improves posture" /><LongString Value="Stimulates abdominal organs" /><LongString Value="Helps relieve stress" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="Headache" /><String Value="Back injury" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Bharadvajasana" /><String Value="Salamba Sarvangasana" /><String Value="Setu Bandha Sarvangasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Bhujangasana" /><String Value="Gomukhasana" /><String Value="Setu Bandha Sarvangasana" /><String Value="Supta Virasana" /><String Value="Urdhva Mukha Svanasana" /><String Value="Virabhadrasana I" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Salambhasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Fatigue" /><String Value="Flatulence" /><String Value="Constipation" /><String Value="Indigestion" /><String Value="Lower backache" /></Facet></Facets></Item><Item Img="#44" Id="44" Href="http://www.yogajournal.com/poses/936" Name="Lord of the Dance Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /><String Value="Knees" /><String Value="Ankles" /><String Value="Abdomen" /><String Value="Pelvis" /><String Value="Groins" /><String Value="Chest" /><String Value="Shoulders" /><String Value="Spine" /><String Value="Kidneys" /><String Value="Lungs" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the shoulders and chest" /><LongString Value="Stretches the thighs, groins, and abdomen" /><LongString Value="Strengthens the legs and ankles" /><LongString Value="Improves balance" /></Facet><Facet Name="Category"><String Value="Standing" /><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="Low blood pressure" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Natarajasana is usually performed as the final pose of a series of challenging backbends. You'll probably want to release the spine by coming to Ardha Uttanasana (Half Uttanasana), also known as Right Angle Pose, at the wall or reclining twist." /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Vrksasana" /><String Value="Dhanurasana&lt;br&gt;" /><String Value="Eka Pada Rajakapotasana" /><String Value="Gomukhasana" /><String Value="Hanumanasana" /><String Value="Supta Virasana" /><String Value="Supta Padangusthasana" /><String Value="Urdhva Dhanurasana" /><String Value="Ustrasana" /><String Value="Uttanasana" /><String Value="Virabhadrasana III&lt;br&gt;" /><String Value="Virabhadrasana I&lt;br&gt;" /><String Value="Virasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Natarajasana" /></Facet></Facets></Item><Item Img="#45" Id="45" Href="http://www.yogajournal.com/poses/488" Name="Lotus Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Spine" /></Facet><Facet Name="Benefits"><LongString Value="Calms the brain" /><LongString Value="Stimulates the pelvis, spine, abdomen, and bladder" /><LongString Value="Stretches the ankles and knees" /><LongString Value="Eases menstrual discomfort and sciatica" /><LongString Value="Consistent practice of this pose until late into pregnancy is said to help ease childbirth." /><LongString Value="Traditional texts say that Padmasana destroys all disease and awakens kundalini." /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Ankle injury" /><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /><String Value="Supta Padangusthasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Ardha Matsyendrasana" /><String Value="Baddha Konasana" /><String Value="Janu Sirsasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Padmasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#46" Id="46" Href="http://www.yogajournal.com/poses/2494" Name="Low Lunge"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /><String Value="Groins" /><String Value="Abdomen" /><String Value="Chest" /><String Value="Lungs" /><String Value="Shoulders" /><String Value="Armpits" /><String Value="Neck" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Heart problems" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Virabhadrasana I and III (Warrior Poses I and III)" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana (Downward-Facing Dog)" /><String Value="Prasarita Padottanasana (Wide-Legged Forward Bend)" /><String Value="Supta Virasana (Reclining Hero Pose)" /><String Value="Utkatasana (Chair Pose)" /><String Value="Virasana (Hero Pose)" /></Facet><Facet Name="Sanskrit Name"><String Value="Anjaneyasana " /></Facet><Facet Name="Therapeutic Applications"><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#47" Id="47" Href="http://www.yogajournal.com/poses/939" Name="Marichi's Pose I"><Facets><Facet Name="Anatomical Focus"><String Value="Hamstrings" /><String Value="Abdomen" /><String Value="Hips" /><String Value="Groins" /><String Value="Shoulders" /><String Value="Bladder" /><String Value="Kidneys" /><String Value="Liver" /></Facet><Facet Name="Benefits"><LongString Value="Calms the brain" /><LongString Value="Stretches the spine and shoulders" /><LongString Value="Stimulates abdominal organs like the liver and kidneys" /><LongString Value="Improves digestion" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Asthma" /><String Value="Diarrhea" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Marichyasana I is usually part of a long sequence of seated forward bends." /><String Value="Follow-up asanas include:" /><String Value="Upavistha Konasana and" /><String Value="Paschimottanasana." /><String Value="Other possibilities include:" /><String Value="Bakasana" /><String Value="Bharadvajasana" /><String Value="Malasana" /><String Value="Pasasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Ardha Baddha Padma Pashcimottanasana" /><String Value="Baddha Konasana" /><String Value="Janu Sirsasana" /><String Value="Siddhasana or Sukhasana" /><String Value="Supta Virasana" /><String Value="Supta Baddha Konasana" /><String Value="Supta Padangusthasana" /><String Value="TriangMukha Paschimottanasana" /><String Value="Uttanasana" /><String Value="Utthita Parsvottanasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Marichyasana I" /></Facet><Facet Name="Therapeutic Applications"><String Value="Flatulence" /><String Value="Constipation" /><String Value="Obesity" /></Facet></Facets></Item><Item Img="#48" Id="48" Href="http://www.yogajournal.com/poses/691" Name="Marichi's Pose III"><Facets><Facet Name="Anatomical Focus"><String Value="Spine" /><String Value="Hips" /><String Value="Lower back" /><String Value="Abdomen" /></Facet><Facet Name="Benefits"><LongString Value="Massages abdominal organs, including the liver and kidneys" /><LongString Value="Stretches the shoulders" /><LongString Value="Stimulates the brain" /><LongString Value="Relieves mild backache and hip pain" /><LongString Value="Strengthens and stretches the spine" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="High blood pressure" /><String Value="Low blood pressure" /><String Value="Diarrhea" /><String Value="Headache" /><String Value="Insomnia" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Ardha Matsyendrasana" /><String Value="Baddha Konasana" /><String Value="Padmasana" /><String Value="Upavistha Konasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Bharadvajasana" /><String Value="Gomukhasana" /><String Value="Janu Sirsasana" /><String Value="Supta Baddha Konasana" /><String Value="Supta Padangusthasana" /><String Value="Upavistha Konasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Marichyasana III" /></Facet><Facet Name="Therapeutic Applications"><String Value="Constipation" /><String Value="Digestive problems" /><String Value="Asthma" /><String Value="Fatigue" /><String Value="Lower backache" /><String Value="Sciatica" /><String Value="Menstrual discomfort" /></Facet></Facets></Item><Item Img="#49" Id="49" Href="http://www.yogajournal.com/poses/874" Name="Monkey Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /><String Value="Hamstrings" /><String Value="Abdomen" /><String Value="Groins" /><String Value="Chest" /><String Value="Shoulders" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the thighs, hamstrings, groins" /><LongString Value="Stimulates the abdominal organs" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Groin injury" /><String Value="Hamstring injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Eka Pada Rajakapotasana" /><String Value="Natarjasana" /><String Value="Paschimottanasana" /><String Value="Upavistha Konasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Janu Sirsasana" /><String Value="Paschimottanasana" /><String Value="Prasarita Padottanasana" /><String Value="Supta Virasana" /><String Value="Supta Baddha Konasana" /><String Value="Supta Padangustasana" /><String Value="Upavistha Konasana" /><String Value="Urdhva Prasarita Padasana" /><String Value="Uttanasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Hanumanasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#50" Id="50" Href="http://www.yogajournal.com/poses/492" Name="Mountain Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /></Facet><Facet Name="Benefits"><LongString Value="Improves posture" /><LongString Value="Strengthens thighs, knees, and ankles" /><LongString Value="Firms abdomen and buttocks" /><LongString Value="Relieves sciatica" /><LongString Value="Reduces flat feet" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Headache" /><String Value="Insomnia" /><String Value="Low blood pressure" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Try to recreate the balanced sensation of Tadasana in all the standing poses." /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Uttanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Tadasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#51" Id="51" Href="http://www.yogajournal.com/poses/937" Name="Noose Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Arches" /><String Value="Thighs" /><String Value="Knees" /><String Value="Ankles" /><String Value="Abdomen" /><String Value="Hips" /><String Value="Chest" /><String Value="Shoulders" /><String Value="Spine" /><String Value="Intestines" /><String Value="Kidneys" /><String Value="Liver" /><String Value="Bladder" /><String Value="Uterus" /></Facet><Facet Name="Benefits"><LongString Value="Stretches and strengthens the ankles" /><LongString Value="Stretches the thighs, groins, and spine" /><LongString Value="Opens the chest and shoulders" /><LongString Value="Stimulates the abdominal organs" /><LongString Value="Improves digestion and elimination" /><LongString Value="Improves posture" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Knee injury" /><String Value="Back injury" /><String Value="Herniated disk" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Pasasana is usually performed near the end of a long seated-twist sequence, though it could be used as a warm-up for twists like &lt;a href=&quot;/poses/485&quot; target=&quot;blank&quot;&gt;Ardha Matsyendrasana (Half Lord of the Fishes Pose)&lt;/a&gt; and &lt;a href=&quot;/poses/691&quot; target=&quot;blank&quot;&gt;Marichyasana III (Marichi's Pose, variation III)&lt;/a&gt;." /></Facet><Facet Name="Preparatory Poses"><String Value="Ardha Matsyendrasana" /><String Value="Baddha Konasana" /><String Value="Balasana" /><String Value="Bharadvajasana" /><String Value="Gomukhasana" /><String Value="Malasana" /><String Value="Marichyasana III" /><String Value="Marichyasana I" /><String Value="Parivrtta Parsvakonasana" /><String Value="Supta Baddha Konasana" /><String Value="Supta Padangusthasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Pasasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Asthma" /><String Value="Backache" /><String Value="Indigestion" /><String Value="Flatulence" /><String Value="Menstrual discomfort" /><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#52" Id="52" Href="http://www.yogajournal.com/poses/2495" Name="Peacock Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /><String Value="Forearms" /><String Value="Thighs" /><String Value="Buttocks" /><String Value="Abdomen" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the wrists and forearms" /><LongString Value="Tones the abdomen" /><LongString Value="Strengthens the back torso and legs" /></Facet><Facet Name="Category"><String Value="Arm Balances" /></Facet><Facet Name="Contraindications"><String Value="Wrist injury" /><String Value="Elbow injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /><String Value="Balasana" /><String Value="Eka Hasta Bhujasana (One-Handed Arm Balance)" /><String Value="Dwi Hasta Bhujasana  (Two-Handed Arm Balance)" /><String Value="Bhujapidasana" /><String Value="Visvamitrasana (Pose Dedicated to Visvamitra)" /></Facet><Facet Name="Preparatory Poses"><String Value="Chaturanga Dandasana" /><String Value="Eka Pada Sirsasana (Foot-Behind-the-Head Pose), seated version" /></Facet><Facet Name="Sanskrit Name"><String Value="Mayurasana" /></Facet></Facets></Item><Item Img="#53" Id="53" Href="http://www.yogajournal.com/poses/470" Name="Plank Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the arms, wrists, and spine" /><LongString Value="Tones the abdomen" /></Facet><Facet Name="Category"><String Value="Core" /><String Value="Arm Balances" /></Facet><Facet Name="Contraindications"><String Value="Carpal tunnel syndrome" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /><String Value="Bakasana" /><String Value="Chaturanga Dandasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Chaturanga Dandasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Dolphin Pose" /></Facet></Facets></Item><Item Img="#54" Id="54" Href="http://www.yogajournal.com/poses/479" Name="Plow Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thyroid" /></Facet><Facet Name="Benefits"><LongString Value="Calms the brain" /><LongString Value="Stimulates the abdominal organs and the thyroid gland" /><LongString Value="Stretches the shoulders and spine" /><LongString Value="Helps relieve the symptoms of menopause" /><LongString Value="Reduces stress and fatigue" /><LongString Value="Therapeutic for backache, headache, infertility, insomnia, sinusitis" /></Facet><Facet Name="Category"><String Value="Inversions" /></Facet><Facet Name="Contraindications"><String Value="Diarrhea" /><String Value="Menstruation" /><String Value="Neck injury" /><String Value="Asthma" /><String Value="High blood pressure" /><String Value="Pregnancy" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /><String Value="Paschimottanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Salamba Sarvangasana" /><String Value="Setu Bandha Sarvangasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Halasana" /></Facet></Facets></Item><Item Img="#55" Id="55" Href="http://www.yogajournal.com/poses/2471" Name="Pose Dedicated to the Sage Koundinya I"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the arms and wrists" /><LongString Value="Tones the belly and spine" /></Facet><Facet Name="Category"><String Value="Arm Balances" /></Facet><Facet Name="Contraindications"><String Value="Wrist injury" /><String Value="Elbow injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Uttanasana" /><String Value="Adho Mukha Svanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Marichyasana I" /><String Value="Pasasana" /><String Value="Supta Padangusthasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Eka Pada Koundiyanasana I" /></Facet></Facets></Item><Item Img="#56" Id="56" Href="http://www.yogajournal.com/poses/2479" Name="Pose Dedicated to the Sage Koundinya II"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the arms and wrists" /><LongString Value="Tones the belly and spine" /></Facet><Facet Name="Category"><String Value="Arm Balances" /></Facet><Facet Name="Contraindications"><String Value="Wrist injury" /><String Value="Back injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Uttanasana" /><String Value="Adho Mukha Svanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Supta Padangusthasana" /><String Value="Chaturanga Dandasana" /><String Value="Upavistha Konasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Eka Pada Koundiyanasana II" /></Facet></Facets></Item><Item Img="#57" Id="57" Href="http://www.yogajournal.com/poses/483" Name="Reclining Big Toe Pose"><Facets><Facet Name="Benefits"><LongString Value="Stretches hips, thighs, hamstrings, groins, and calves" /><LongString Value="Strengthens the knees" /><LongString Value="Stimulates the prostate gland" /><LongString Value="Improves digestion" /><LongString Value="Relieves backache, sciatica, and menstrual discomfort" /><LongString Value="Therapeutic for high blood pressure, flat feet, and infertility" /></Facet><Facet Name="Category"><String Value="Restorative" /></Facet><Facet Name="Contraindications"><String Value="Diarrhea" /><String Value="Headache" /><String Value="High blood pressure" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Standing poses" /><String Value="Seated forward bends" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Baddha Konasana" /><String Value="Uttanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Supta Padangusthasana" /></Facet></Facets></Item><Item Img="#58" Id="58" Href="http://www.yogajournal.com/poses/663" Name="Reclining Bound Angle Pose"><Facets><Facet Name="Category"><String Value="Restorative" /></Facet><Facet Name="Contraindications"><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Sanskrit Name"><String Value="Supta Baddha Konasana" /></Facet></Facets></Item><Item Img="#59" Id="59" Href="http://www.yogajournal.com/poses/790" Name="Reclining Hero Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /><String Value="Groins" /><String Value="Knees" /><String Value="Ankles" /><String Value="Arches" /><String Value="Abdomen" /><String Value="Shoulders" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the abdomen, thighs and deep hip flexors (psoas), knees, and ankles" /><LongString Value="Strengthens the arches" /><LongString Value="Relieves tired legs" /><LongString Value="Improves digestion" /><LongString Value="Helps relieves the symptoms of menstrual pain" /></Facet><Facet Name="Category"><String Value="Restorative" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Knee injury" /><String Value="Ankle injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Like its upright cousin, Supta Virasana is an excellent preparatory pose for many asanas, including &lt;a href=&quot;/poses/488&quot;&gt;Padmasana&lt;/a&gt;, &lt;a href=&quot;/poses/486&quot;&gt;Baddha Konasana&lt;/a&gt;, Bakasana, most standing poses, and any inversion and backbend." /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Balasana" /><String Value="Bhujangasana" /><String Value="Gomukhasana (leg position)" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Supta Virasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Arthritis" /><String Value="Asthma" /><String Value="Diarrhea" /><String Value="Digestive problems" /><String Value="Flat feet" /><String Value="Head cold" /><String Value="Headache" /><String Value="High blood pressure" /><String Value="Infertility" /><String Value="Insomnia" /><String Value="Intestinal gas and acidity" /><String Value="Menstrual discomfort" /><String Value="Respiratory ailments" /><String Value="Sciatica" /><String Value="Varicose veins" /></Facet></Facets></Item><Item Img="#60" Id="60" Href="http://www.yogajournal.com/poses/2496" Name="Revolved Head-to-Knee Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Hamstrings" /><String Value="Kidneys" /><String Value="Liver" /><String Value="Groins" /><String Value="Shoulders" /><String Value="Armpits" /><String Value="Spine" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the spine, shoulders, and hamstrings" /><LongString Value="Stimulates abdominal organs such as the liver and kidneys" /><LongString Value="Improves digestion" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Diarrhea" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) is typically practiced as part of a sitting forward bend sequence." /></Facet><Facet Name="Preparatory Poses"><String Value="Upavistha Konasana" /><String Value="Utthita Parsvakonasana" /><String Value="Adho Mukha Svanasana" /><String Value="Baddha Konasana" /><String Value="Supta Padangusthasana" /><String Value="Uttanasana" /><String Value="Vrksasana" /><String Value="Janu Sirsasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Parivrtta Janu Sirsasana " /></Facet><Facet Name="Therapeutic Applications"><String Value="Backache" /><String Value="Anxiety" /><String Value="Fatigue" /><String Value="Headache" /><String Value="Insomnia" /></Facet></Facets></Item><Item Img="#61" Id="61" Href="http://www.yogajournal.com/poses/876" Name="Revolved Side Angle Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Legs" /><String Value="Ankles" /><String Value="Groins" /><String Value="Chest" /><String Value="Lungs" /><String Value="Shoulders" /><String Value="Spine" /><String Value="Abdomen" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens and stretches the legs, knees, and ankles" /><LongString Value="Stretches the groins, spine, chest and lungs, and shoulders" /><LongString Value="Stimulates abdominal organs" /><LongString Value="Increases stamina" /><LongString Value="Improves digestion and aids elimination" /><LongString Value="Improves balance" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Headache" /><String Value="High blood pressure" /><String Value="Low blood pressure" /><String Value="Insomnia" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Parivrtta Parsvakonasana is a good preparation for a standing pose like Garudasana, and for sitting cousins such as Gomukhasana, Bharadvajasana, and Marichyasana III." /></Facet><Facet Name="Preparatory Poses"><String Value="Most of the standing poses are appropriate preparations for this challenging standing twist, especially Parivrtta Trikonasana. You might also try wide-open groin poses like Baddha Konasana and Upavistha Konasana; thigh stretchers like Virasana and its reclining variation; and hip openers like Gomukhasana." /></Facet><Facet Name="Sanskrit Name"><String Value="Parivrtta Parsvakonasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Constipation" /><String Value="Infertility" /><String Value="Lower backache" /><String Value="Osteoporosis" /><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#62" Id="62" Href="http://www.yogajournal.com/poses/692" Name="Revolved Triangle Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Ankles" /><String Value="Legs" /><String Value="Hips" /><String Value="Groins" /><String Value="Lower back" /><String Value="Abdomen" /><String Value="Shoulders" /><String Value="Spine" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens and stretches the legs" /><LongString Value="Stretches the hips and spine" /><LongString Value="Opens the chest to improve breathing" /><LongString Value="Relieves mild back pain" /><LongString Value="Stimulates the abdominal organs" /><LongString Value="Improves sense of balance" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Low blood pressure" /><String Value="Diarrhea" /><String Value="Headache" /><String Value="Insomnia" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Parivrtta Trikonasana is usually sequenced just after (as a counterpose to) Trikonasana. You can also use this pose as a standing preparation for seated forward bends like &lt;a href=&quot;/poses/476&quot;&gt;Janu Sirsasana&lt;/a&gt; and seated twists like &lt;a href=&quot;/poses/485&quot;&gt;Ardha Matsyendrasana&lt;/a&gt; and Marichyasana III." /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Prasarita Padottanasana" /><String Value="Siddhasana or Sukhasana" /><String Value="Supta Virasana" /><String Value="Supta Baddha Konasana" /><String Value="Uttanasana" /><String Value="Utthita Parsvottanasana" /><String Value="Utthita Parsvakonasana" /><String Value="Utthita Trikonasana" /><String Value="Virabhadrasana II" /><String Value="Virasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Parivrtta Trikonasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Constipation" /><String Value="Digestive problems" /><String Value="Asthma" /><String Value="Lower backache" /><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#63" Id="63" Href="http://www.yogajournal.com/poses/477" Name="Seated Forward Bend"><Facets><Facet Name="Benefits"><LongString Value="Calms the brain and helps relieve stress and mild depression" /><LongString Value="Stretches the spine, shoulders, hamstrings" /><LongString Value="Stimulates the liver, kidneys, ovaries, and uterus" /><LongString Value="Improves digestion" /><LongString Value="Helps relieve the symptoms of menopause and menstrual discomfort" /><LongString Value="Soothes headache and anxiety and reduces fatigue" /><LongString Value="Therapeutic for high blood pressure, infertility, insomnia, and sinusitis" /><LongString Value="Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases." /></Facet><Facet Name="Category"><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Asthma" /><String Value="Diarrhea" /><String Value="Back injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Ardha Matsyendrasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Balasana" /><String Value="Janu Sirsasana" /><String Value="Uttanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Paschimottanasana" /></Facet></Facets></Item><Item Img="#64" Id="64" Href="http://www.yogajournal.com/poses/2478" Name="Side Crane Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the arms and wrists" /><LongString Value="Tones the belly and spine" /><LongString Value="Improves sense of balance" /></Facet><Facet Name="Category"><String Value="Arm Balances" /></Facet><Facet Name="Contraindications"><String Value="Wrist injury" /><String Value="Back injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Uttanasana" /><String Value="Adho Mukha Svanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Marichyasana I" /><String Value="Pasasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Parsva Bakasana" /></Facet></Facets></Item><Item Img="#65" Id="65" Href="http://www.yogajournal.com/poses/783" Name="Side Plank Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /><String Value="Arms" /><String Value="Shoulders" /><String Value="Belly" /><String Value="Buttocks" /><String Value="Thighs" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the arms, belly, and legs" /><LongString Value="Stretches and strengthens the wrists" /><LongString Value="Stretches the backs of the legs (in the full version described below)" /><LongString Value="Improves sense of balance" /></Facet><Facet Name="Category"><String Value="Arm Balances" /></Facet><Facet Name="Contraindications"><String Value="Wrist injury" /><String Value="Elbow injury" /><String Value="Shoulder injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Vrksasana" /><String Value="Adho Mukha Svanasana" /><String Value="Chaturanga Dandasana" /><String Value="Pincha Mayurasana" /><String Value="Plank Pose" /><String Value="Salamba Sirsasana" /><String Value="Virabhadrasana II" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Ardha Chandrasana" /><String Value="Plank Pose" /><String Value="Prasarita Padottanasana" /><String Value="Supta Padangusthasana (for the full version)" /><String Value="Supta Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Vasisthasana" /></Facet></Facets></Item><Item Img="#66" Id="66" Href="http://www.yogajournal.com/poses/2500" Name="Side-Reclining Leg Lift"><Facets><Facet Name="Anatomical Focus"><String Value="Hips" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the backs of the legs" /><LongString Value="Stretches the sides of the torso" /><LongString Value="Tones the belly" /></Facet><Facet Name="Category"><String Value="Core" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Supta Padangusthasana" /><String Value="Parighasana" /><String Value="Utthita Trikonasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Anantasana" /></Facet></Facets></Item><Item Img="#67" Id="67" Href="http://www.yogajournal.com/poses/2480" Name="Staff Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Upper back" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the back muscles" /><LongString Value="Stretches the shoulders and chest" /><LongString Value="Improves posture" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /></Facet><Facet Name="Contraindications"><String Value="Wrist injury" /><String Value="Back injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Purvottanasana" /><String Value="Bharadvajasana I" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Uttanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Dandasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#68" Id="68" Href="http://www.yogajournal.com/poses/478" Name="Standing Forward Bend"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /></Facet><Facet Name="Benefits"><LongString Value="Calms the brain and helps relieve stress and mild depression" /><LongString Value="Stimulates the liver and kidneys" /><LongString Value="Stretches the hamstrings, calves, and hips" /><LongString Value="Strengthens the thighs and knees" /><LongString Value="Improves digestion" /><LongString Value="Helps relieve the symptoms of menopause" /><LongString Value="Reduces fatigue and anxiety" /><LongString Value="Relieves &lt;a target=&quot;_blank&quot; href=&quot;http://www.yogajournal.com/health/122_1.cfm&quot;&gt;headache and insomnia&lt;/a&gt;" /><LongString Value="Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis" /></Facet><Facet Name="Category"><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Standing poses, inversions, or seated forward bends." /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Janu Sirsasana" /><String Value="Paschimottanasana" /><String Value="Supta Padangusthasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Uttanasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Stress" /></Facet></Facets></Item><Item Img="#69" Id="69" Href="http://www.yogajournal.com/poses/2490" Name="Standing Half Forward Bend"><Facets><Facet Name="Anatomical Focus"><String Value="Lower back" /><String Value="Belly" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the front torso" /><LongString Value="Strengthens the back and improves posture" /><LongString Value="Stimulates the belly" /></Facet><Facet Name="Category"><String Value="Standing" /><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Sanskrit Name"><String Value="Ardha Uttanasana " /></Facet></Facets></Item><Item Img="#70" Id="70" Href="http://www.yogajournal.com/poses/2499" Name="Standing Split"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /></Facet><Facet Name="Benefits"><LongString Value="Calms the brain" /><LongString Value="Stimulates the liver and kidneys" /><LongString Value="Stretches the hamstrings, calves, and thighs" /><LongString Value="Strengthens the thighs, knees, and ankles" /><LongString Value="Stretches the back of the leg, the front thigh and groin" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Ankle injury" /><String Value="Knee injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Bhujangasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Uttanasana" /><String Value="Padangusthasana" /><String Value="Prasarita Padottanasana" /><String Value="Adho Mukha Svanasana" /><String Value="Janu Sirsasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Urdhva Prasarita Eka Padasana" /></Facet></Facets></Item><Item Img="#71" Id="71" Href="http://www.yogajournal.com/poses/481" Name="Supported Headstand"><Facets><Facet Name="Benefits"><LongString Value="Calms the brain and helps relieve stress and mild depression" /><LongString Value="Stimulates the pituitary and pineal glands" /><LongString Value="Strengthens the arms, legs, and spine" /><LongString Value="Strengthens the lungs" /><LongString Value="Tones the abdominal organs" /><LongString Value="Improves digestion" /><LongString Value="Helps relieve the symptoms of menopause" /><LongString Value="Therapeutic for asthma, infertility, insomnia, and sinusitis" /></Facet><Facet Name="Category"><String Value="Inversions" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Headache" /><String Value="Heart problems" /><String Value="High blood pressure" /><String Value="Menstruation" /><String Value="Neck injury" /><String Value="Low blood pressure" /><String Value="Pregnancy" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /><String Value="Balasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Salamba Sarvangasana" /><String Value="Uttanasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Salamba Sirsasana" /></Facet></Facets></Item><Item Img="#72" Id="72" Href="http://www.yogajournal.com/poses/496" Name="Tree Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens thighs, calves, ankles, and spine" /><LongString Value="Stretches the groins and inner thighs, chest and shoulders" /><LongString Value="Improves sense of balance" /><LongString Value="Relieves sciatica and reduces flat feet" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Headache" /><String Value="Insomnia" /><String Value="Low blood pressure" /><String Value="High blood pressure" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Standing poses" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Utthita Trikonasana" /><String Value="Virabhadrasana II" /></Facet><Facet Name="Sanskrit Name"><String Value="Vrksasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#73" Id="73" Href="http://www.yogajournal.com/poses/473" Name="Upward Bow or Wheel Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the chest and lungs" /><LongString Value="Strengthens the arms and wrists, legs, buttocks, abdomen, and spine" /><LongString Value="Stimulates the thyroid and pituitary" /><LongString Value="Increases energy and counteracts depression" /><LongString Value="Therapeutic for asthma, back pain, infertility, and osteoporosis" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Carpal tunnel syndrome" /><String Value="Diarrhea" /><String Value="Headache" /><String Value="Heart problems" /><String Value="High blood pressure" /><String Value="Low blood pressure" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Ardha Matsyendrasana" /><String Value="Supta Padangusthasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Bhujangasana" /><String Value="Setu Bandha Sarvangasana" /><String Value="Urdhva Mukha Svanasana" /><String Value="Virasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Urdhva Dhanurasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Osteoporosis" /></Facet></Facets></Item><Item Img="#74" Id="74" Href="http://www.yogajournal.com/poses/2475" Name="Upward Facing Two-Foot Staff Pose "><Facets><Facet Name="Anatomical Focus"><String Value="Uterus" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the entire front body and opens the chest" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="Wrist injury" /><String Value="Shoulder injury" /><String Value="Back injury" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Advanced" /></Facet><Facet Name="Follow-Up Poses"><String Value="Adho Mukha Svanasana" /><String Value="Uttanasana" /><String Value="Marichyasana I" /></Facet><Facet Name="Preparatory Poses"><String Value="Urdhva Dhanurasana" /><String Value="Sirsasana" /><String Value="Purvottanasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Dwi Pada Viparita Dandasana" /></Facet></Facets></Item><Item Img="#75" Id="75" Href="http://www.yogajournal.com/poses/2474" Name="Upward Plank Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the arms, wrists and legs" /><LongString Value="Stretches the shoulders, chest, and front ankles" /></Facet><Facet Name="Category"><String Value="Arm Balances" /></Facet><Facet Name="Contraindications"><String Value="Wrist injury" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Paschimottanasana" /><String Value="Adho Mukha Svanasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Gomukhasana" /><String Value="Supta Virasana" /><String Value="Setu Bandha Sarvangasana" /><String Value="Dhanurasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Purvottanasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Fatigue" /></Facet></Facets></Item><Item Img="#76" Id="76" Href="http://www.yogajournal.com/poses/2489" Name="Upward Salute"><Facets><Facet Name="Anatomical Focus"><String Value="Shoulders" /><String Value="Arms" /><String Value="Armpits" /><String Value="Belly" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the belly" /><LongString Value="Improves digestion" /><LongString Value="Stretches the shoulders and armpits" /><LongString Value="Helps relieve mild anxiety" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Shoulder injury" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Sanskrit Name"><String Value="Urdhva Hastasana " /></Facet><Facet Name="Therapeutic Applications"><String Value="Fatigue" /><String Value="Asthma" /><String Value="Indigestion" /><String Value="Backache" /></Facet></Facets></Item><Item Img="#77" Id="77" Href="http://www.yogajournal.com/poses/474" Name="Upward-Facing Dog"><Facets><Facet Name="Anatomical Focus"><String Value="Wrists" /></Facet><Facet Name="Benefits"><LongString Value="Improves posture" /><LongString Value="Strengthens the spine, arms, wrists" /><LongString Value="Stretches chest and lungs, shoulders, and abdomen" /><LongString Value="Firms the buttocks" /><LongString Value="Stimulates abdominal organs" /><LongString Value="Helps relieve mild depression, fatigue, and sciatica" /><LongString Value="Therapeutic for asthma" /></Facet><Facet Name="Category"><String Value="Backbends" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /><String Value="Carpal tunnel syndrome" /><String Value="Headache" /><String Value="Pregnancy" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Backbends" /><String Value="Tadasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Bhujangasana" /><String Value="Setu Bandha Sarvangasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Urdhva Mukha Svanasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#78" Id="78" Href="http://www.yogajournal.com/poses/1708" Name="Warrior I Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Ankles" /><String Value="Calves" /><String Value="Thighs" /><String Value="Groins" /><String Value="Abdomen" /><String Value="Chest" /><String Value="Lungs" /><String Value="Shoulders" /><String Value="Neck" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the chest and lungs, shoulders and neck, belly, groins (psoas)" /><LongString Value="Strengthens the shoulders and arms, and the muscles of the back" /><LongString Value="Strengthens and stretches the thighs, calves, and ankles" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="High blood pressure" /><String Value="Heart problems" /><String Value="Shoulder injury" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Virabhadrasana I is commonly used as the beginning position for Virabhadrasana III. It's also a good standing pose preparation for backbends." /></Facet><Facet Name="Preparatory Poses"><String Value="Adho Mukha Svanasana" /><String Value="Gomukhasana" /><String Value="Parivrtta Parsvakonasana" /><String Value="Parivrtta Trikonasana" /><String Value="Prasarita Padottanasana" /><String Value="Supta Virasana" /><String Value="Supta Baddha Konasana" /><String Value="Supta Padangusthasana" /><String Value="Upavistha Konasana" /><String Value="Utthita Parsvakonasana" /><String Value="Virabhadrasana II" /><String Value="Virasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Virabhadrasana I" /></Facet><Facet Name="Therapeutic Applications"><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#79" Id="79" Href="http://www.yogajournal.com/poses/495" Name="Warrior II Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Shoulders" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens and stretches the legs and ankles" /><LongString Value="Stretches the groins, chest and lungs, shoulders" /><LongString Value="Stimulates abdominal organs" /><LongString Value="Increases stamina" /><LongString Value="Relieves backaches, especially through second trimester of pregnancy" /><LongString Value="Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="Diarrhea" /><String Value="High blood pressure" /><String Value="Neck injury" /></Facet><Facet Name="Difficulty"><String Value="Beginner" /></Facet><Facet Name="Follow-Up Poses"><String Value="Bakasana" /><String Value="Utthita Trikonasana" /><String Value="Vrksasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Supta Padangusthasana" /><String Value="Utthita Trikonasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Virabhadrasana II" /></Facet><Facet Name="Therapeutic Applications"><String Value="Sciatica" /></Facet></Facets></Item><Item Img="#80" Id="80" Href="http://www.yogajournal.com/poses/941" Name="Warrior III Pose"><Facets><Facet Name="Anatomical Focus"><String Value="Thighs" /><String Value="Hamstrings" /><String Value="Calves" /><String Value="Ankles" /><String Value="Hips" /><String Value="Shoulders" /><String Value="Spine" /></Facet><Facet Name="Benefits"><LongString Value="Strengthens the ankles and legs" /><LongString Value="Strengthens the shoulders and muscles of the back" /><LongString Value="Tones the abdomen" /><LongString Value="Improves balance and posture" /></Facet><Facet Name="Category"><String Value="Standing" /></Facet><Facet Name="Contraindications"><String Value="High blood pressure" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Eka Pada Rajakapotasana" /><String Value="Halasana" /><String Value="Hanumanasana" /><String Value="Natarjasana" /><String Value="Navasana" /><String Value="Salamba Sirsasana" /><String Value="Utkatasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Ardha Chandrasana" /><String Value="Prasarita Padottanasana" /><String Value="Supta Padangusthasana" /><String Value="Supta Virasana" /><String Value="Urdhva Prasarita Padasana" /><String Value="Utkatasana" /><String Value="Uttanasana" /><String Value="Virabhadrasana II" /><String Value="Virabhadrasana I" /><String Value="Virasana" /><String Value="Vrksasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Virabhadrasana III" /></Facet></Facets></Item><Item Img="#81" Id="81" Href="http://www.yogajournal.com/poses/684" Name="Wide-Angle Seated Forward Bend"><Facets><Facet Name="Anatomical Focus"><String Value="Hamstrings" /><String Value="Calves" /><String Value="Hips" /><String Value="Thighs" /><String Value="Knees" /><String Value="Spine" /><String Value="Groins" /></Facet><Facet Name="Benefits"><LongString Value="Stretches the insides and backs of the legs" /><LongString Value="Stimulates the abdominal organs" /><LongString Value="Strengthens the spine" /><LongString Value="Calms the brain" /><LongString Value="Releases groins" /></Facet><Facet Name="Category"><String Value="Seated &amp; Twists" /><String Value="Forward Bends" /></Facet><Facet Name="Contraindications"><String Value="Back injury" /></Facet><Facet Name="Difficulty"><String Value="Intermediate" /></Facet><Facet Name="Follow-Up Poses"><String Value="Baddha Konasana" /><String Value="Bakasana" /><String Value="Gomukhasana" /><String Value="Malasana" /><String Value="Padmasana" /><String Value="Siddhasana or Sukhasana" /><String Value="Supta Padangusthasana" /></Facet><Facet Name="Preparatory Poses"><String Value="Baddha Konasana" /><String Value="Dandasana" /><String Value="Prasarita Padottanasana" /><String Value="Supta Baddha Konasana" /><String Value="Supta Padangusthasana" /></Facet><Facet Name="Sanskrit Name"><String Value="Upavistha Konasana" /></Facet><Facet Name="Therapeutic Applications"><String Value="Arthritis" /><String Value="Sciatica" /><String Value="Detoxes kidneys" /></Facet></Facets></Item></Items><Extension><d1p1:Copyright Href="legal.html" Name="Notices and Copyright Information" /></Extension></Collection>