Yoga is a dynamic discipline whose practitioners are continuously developing new techniques and poses. On such example is the reverse warrior pose, a version of the classic warrior pose. Common to vinyasa flow yoga in recent years, reverse warrior maintains the forward-facing leg stretch of warrior pose and reverses it for the top half of the trunk. Supporting the stretch with one hand on the extended back thigh, the practitioner stretches the other arm out over the head in a backward direction. This side stretch is an excellent way of opening the intercostal muscles, which inhabit the space between the ribs.
Another new variation in the yoga repertoire is the goddess pose, which involves standing with legs spread as wide as possible and the knees bent at a 90-degree angle. The arms are similarly extended and turned upward at the elbow at a 90-degree angle. Borrowed from martial arts, this pose has been known in Tai Chi as “horse stance” for many years. It involves opening and extending the limbs, as well as steadying the core, and is particularly popular among expectant mothers.