Twist your way into spring! Improve your balance and spinal mobility with these yoga poses.

Ardha Matsyendrasana (Seated Half Spinal Twist)
Half Spinal Twist is one of the basic yogic asanas, and it provides a lateral stretch to the spine, vertebrae, muscles and hips.

Benefits: This spinal twist helps to maintain the fluidity and flexibility in the spine. Helps to alleviate lower back pain.

Eka Hasta Vyaghrasana (One Handed Tiger)
One Handed Tiger pose stretches the shoulder and front of the thigh, strengthens the arms and tonifies the kidneys. This posture increases energy and stimulates the endocrine system (adrenal glands).

Benefits: The One Handed Tiger helps to stretch the quads, hip flexors, abs, chest and shoulders. It also strengthens the hips and shoulders and increases spinal mobility while improving balance.

Svarga Dvidasana (Bird of Paradise)
Bird of Paradise will help to loosen up stiff hips and the groin area. This is a recommended pose for individuals who spend a great deal of time sitting down, such as people who have an office/computer/typing job.

Benefits: Bird of Paradise strengthens the legs and core, improves balance, opens the hips and hamstrings.

Pictured: Meghan Kramer
Photos by Alissa Laurie