Pose

Virabhadrasana lll

Benefits:

Strengthening, especially in the abs, back, and leg muscles.

Challenging but improves balance and coordination.

Foundation & General Alignment:

Weight evenly distributed over the standing foot.

Muscles are engaged in standing leg.

Muscles are engaged and lifted in standing leg. Foot is flexed and kneecap is pointing down towards the floor.

Both legs are fully extended.

Lower belly is toned and lifted.

Lunge

Benefits:

Strength in core.

Stretches outer hip on front leg and quad on back leg.

Foundation & General Alignment:

10 fingertips and 2 feet on ground.

The feet are active. Front foot is in tadasana. Back foot, toes are curled under, push out through back heel.

Fingertips are on the floor in line with the front foot. If you can keep you upper back from rounding you can put your hands flat on the ground.

Keep back leg straight.

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Ardha Matsyendrasana

Benefits:

Increases flexibility in the spine.

“Massages” internal organs.

Helps with sciatica.

Foundation & General Alignment:

Both sitting bones are weighted on the floor.

One leg is folded under, while the other is bent up with foot on floor outside opposite thigh.

One hand is placed behind back lined up with spine. The other hand hold the knee of the bent knee.

Pelvis is in a neutral position. Do not twist from the pelvis.

Salabhasana / Locust

Benefits:

• Strengthens entire back of body (back, legs, arms, shoulders)
• Great chest opener as well as abdominal strengthener.

Foundation & General Alignment:

• Low belly, legs and feet are on the floor.
• Press down through the toes.
• Both belly and butt are toned, make sure butt is not gripping.
• Shoulder blades hug back of rips to help open the chest.
• Natural curve in the neck.

Common Problems:

Welcome to our #WellnessWednesday yoga primer. Yoga is a wonderful way to become attuned to your body and increase circulation and flexibility. Each week I'll offer you a pose with benefits and instruction.

Welcome to our #WellnessWednesday yoga primer. Yoga is a wonderful way to become attuned to your body and increase circulation and flexibility. Each week I'll offer you a pose with benefits and instruction.

Purvottanasana / Intense East Stretch

Benefits:

• Stretches whole front of body.
• Helps strengthen back of body: arms legs, and torso.

Foundation & General Alignment:

Setu Bandha Ssarvangasana / Bridge pose

Benefits:

• Great chest opener.
• Releases tension in upper and lower back.
• Teaches actions for more advanced back bends.

Foundation & General Alignment:

• The back of your head is on the floor while maintaining a curve in your neck.
• Shoulders are on the floor away from ears.
• Press arms down into floor.
• Feet and knees are hip distance apart.
• Chest is up but your chin is not resting on the chest.

Welcome to our #WellnessWednesday yoga primer. Yoga is a wonderful way to become attuned to your body and increase circulation and flexibility. Each week I'll offer you a pose with benefits and instruction.

Week 18: Bhujangasana / Baby Cobra

Benefits: