Asana

High Lunge Pose

Benefits:

Stretches legs.

Strengthens core, arms, and legs.

Improves posture.

Foundation & General Alignment:

Can be gotten into from downward facing dog or plank pose.

Knee is directly over ankle.

Hands are on either side of foot, pressing into ground for added balance.

Bent leg is not flaring outward.

Back is straight and elongated.

Straight leg is engaged and inline with the back.

Head can be looking downward or forward.

Fish Pose/ Matsyasana

Benefits:

Strengthens the muscles of the upper back and back of the neck.

Stretches and stimulates the organs of the belly and throat.

Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs.

Improves posture.

Foundation & General Alignment:

Revolved head-to-knee pose/ Parivrtta Janu Sirsasana

Benefits:

Stretches back, shoulders, and hamstring. Can help improve digestion. Strengthens back.

Foundation & General Alignment:

Start pose like you’re doing head to knee, grab foot with hnd that is above body.

Press elbow of opposite arm into ground and twist upper body.

Neck and head are twisting body.

Chest is pressing upwards.

Side-Reclining Leg Lift

Benefits:

Strengthens core muscles.

Stretches inner legs.

Improves balance.

Foundation & General Alignment:

Start laying on side of body.

Slowly raise leg that is on top.

Can grab outside of foot or big toes and straighten foot.

Legs are engaged.

Both legs are straight.

Core is toned to keep body from falling forward or backward.

Shoulders are back and away from ears, chest is pressing forward.

Corpse Pose/ Shavasana

Benefits:

Helps reduce blood pressure, anxiety, and insomnia.

Can help with meditation.

Helps relax body after yoga practice.

Foundation & General Alignment:

Foundation is entire back of body.

Feet can be pointing upward or relaxed.

Backs of legs are pressing into ground.

Back is not completely flat on ground, there is a natural curve in back.

Shoulders are back and pressing into ground.

Chest is not caved inward.

There’s so much about yoga that we don’t know or can’t comprehend—and by we, I mean all of us—from the practiced yogis and yoginis to those who don’t know the "y" of yoga. As we have oft reiterated, yoga is not just exercise.

Half Moon Pose/ Ardha Chandrasana

Benefits:

Strengthens arms, legs, and core.

Improves balance.

Stretches arms, legs, chest, and back. 

Foundation & General Alignment:

Arm and leg are foundation of pose, hand can be flat on ground or up on finger tips.

Leg that is straight out is toned and in line with body.

Upper body is as straight as possible.

Other arm is extended upward.

Body is flat, black is not curved and legs are bent.

Tripod Headstand

Benefits:

Strengthens arms and legs.

Calms the brain and helps relive stress.

Tones abdominal organs.

Can also improve digestion.

Foundation & General Alignment:

Start on hands and knees, place head on ground, put hands on ground, arms are bent at an 90 degree angle. Come up off knees and walk feet towards arms, rest knees on elbows. 

Hands are pressing into the ground.

Back is as straight as possible.

Shoulders are away from ears.

Legs Up The Wall/ Viparita Karani  

Benefits:

Can help with back alignment.

Can release pain in feet and legs.

Gently stretches entire body.

Foundation & General Alignment:

Start laying on back with legs up against wall.

Legs are straight.

Bones in butt are pushed against wall for added support.

There is a natural curve in back, it does not have to be pressed flat on ground.

Shoulders are back and pressing into ground.

Gate Pose/Parighasana

Benefits:

Stretches spine and sides of body.

Opens shoulders.

Stretches legs.

Foundation & General Alignment:

Start sitting up on knees. Pull one leg out, point foot outward and place hand on same side and lean into the leg. Other arm comes up over head and gently leans with the rest of the body. 

Back is not curved and or arched.

Shoulders are back and away from ears.