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Urdhva Mukha Svanasana: Upward Facing Dog Pose. This posture would help improving spinal flexibility and stretching the shoulders and chest. There are plenty of great backbends for beginners, too! Reverse Plank Pose: Purvottanasana. We can see that in this yoga posture, we are to do the yoga posture exactly the reverse of Dhanurasana, the Bow Pose. Ustrasana: Camel Pose. It strengthens our arms and leg muscles, too. Arms and Shoulders Lower Back Middle Back Upper Back Biceps and Triceps Core (Abs) Hamstrings Chest Hips Knees Neck Urdhva Dhanurasana: Upward Facing Bow Pose. Don’t get intimidated by some of the big backbends you see more seasoned students practicing. What are the best yoga poses for a beginner? This pose is exactly the reverse of the yoga asana known as Dhanurasana, the Bow Pose.