Benefits:
Is a gently stretch for legs and back.
Can help relieve stress.
Massages back.
Foundation & General Alignment:
Start lying on back. Bend legs upward and bring them towards chest.
Back is flat on ground.
Arms are on top of knees.
Hands are grabbing bottoms of feet.
Shoulders are back and away from ears.
Common Problems:
Back is curved.
Shoulders are curved forward.
Modifications:
Benefits:
Stretches the hips and legs.
Helps improve posture.
Foundation & General Alignment:
Start sitting in upright position. Legs are bent at knees and foot is resting on top of knee.
Feet are flexed.
Keep legs engaged to prevent damage to knees.
Hips are in a natural position.
Back is straight.
Chest is open.
Shoulders are back and away from ears.
Benefits:
Stretches the spine, shoulders, and hips
Relieves lower backache, neck pain, and sciatica
Improves digestion
Massages the abdominal organs
Foundation & General Alignment:
Start sitting with both legs tucked underneath butt. Pull one leg out and bend it over opposite knee, gently twist by grabbing bent knee with opposite hand and using it for leverage.
Base is made up of one hip bone, and top of foot/shin of same leg.
Benefits:
Opens chest.
Stretches shoulders, arms, and front of body.
Improves balance.
Starter pose for Wheel pose.
Foundation & General Alignment:
Can start in wheel or laying flat on back. Bend arms at the elbows and place hands flat on ground.
Legs are straight with feet pointing away.
Arms are shoulders width apart.
Shoulders are engaged, push through armpits for deepest stretch.
Benefits:
Strengthens the wrists and arms.
Tones the belly muscles.
Improves balance.
Foundation & General Alignment:
Start in a sitting position, bring one leg up around bent elbow. Slowly lift other foot to meet lifted foot. Bring body up off ground and slowly lean forward.
Elbows are at a 90 degree angle.
Shoulders are engaged to keep body from tipping forward.
Shoulders are not curved forward, back is flat.
Benefits:
Strengthens arms, wrists, and legs.
Can also help tone belly and spine.
Improves balance.
Foundation & General Alignment:
Hands are shoulders width apart, one leg is up resting on arm, other legs lifts up slowly behind body and points backwards. Foot that is resting on legs points outwards.
Arms are bent at 90 degree angle.
Shoulders are back and away from ears.
Back is as straight as possible.
Benefits:
Stretches legs and hips.
Opens chest and shoulders.
Can also improve posture.
Foundation & General Alignment:
Start squatting, turn upper body one way and hook elbow around opposite knee. Twist hooked arm around legs and grab opposite arm behind back.
Press feet firmly into ground and activate feet.
Keep belly engaged.
Push outwards through chest to open chest and deepen stretch.
Keep shoulders down and away from ears.
“I am fat. I am not the person you would typically imagine teaching or practicing yoga. Or even sitting behind a reception desk in a yoga studio.”
Benefits:
Strengthens shoulders.
Improves balance.
Can also help tone belly.
Foundation & General Alignment:
Start sitting on butt, bring legs around arms and hook feet together and lift bottom up.
To strengthen shoulders you must lift with the shoulders, to do this you have to push downward with your shoulders for the extra lift.
Keep body toned.
You should be using your core to lift your knees off the ground.
Benefits:
Stretches legs.
Massages back.
Can also help relieve gas.
Foundation & General Alignment:
Start lying on back, bring one knee up towards chest and grip with both hands. Keep other leg on ground.
Shoulders are flat on ground.
Arms are gently pulling knee inward.
Back is flat on ground.
Toes on both feet are pointed.
Head is on ground, neck has a natural curve.
Common Problems: