Benefits:
Stretches spine.
Strengthens arms.
Improves balance.
Foundation & General Alignment:
Instead of knees resting on each elbow, both knees are resting on one elbow.
Head can be looking down towards ground or same way as legs.
Shoulders are back and away from ears.
Back is curved.
Belly is pulling back towards spine.
Benefits:
Stretches back as well as shoulders.
Strengthens legs.
Opens chest.
Foundation & General Alignment:
Start as if in chair pose. Hook opposite arm around knee.
Back is as straight a possible. But twisting one way.
Neck and head is twisting with back.
Shoulders are back and away from years.
Benefits:
Strengthens legs.
Stretches shoulders.
Opens back.
Foundation & General Alignment:
Start with legs crossed while standing.
Reach sitting bones back to help with balance.
Legs are bent as if in chair position.
Foot is hooked behind standing leg.
Arms are also crossed.
Benefits:
Stretches legs.
Opens hips.
Strengthens arms, legs, and back.
Foundation & General Alignment:
Can get into pose in whatever way is most comfortable for you.
Front leg is bent.
Knee is directly of ankle.
Back leg is straight.
Foot is up on toes for more engagement.
Back is straight with body.
Benefits:
Strengthens back, legs, and arms.
Is a great starter pose.
Foundation & General Alignment:
Pose is done on hands and knees.
Arms are straight, keep elbows from hyperflexing.
Elbows are stacked above wrists.
Shoulders are back and away from ear, they are also above elbows.
Back is straight, there is no dip or arch.
Benefits:
Stretches feet.
Improves posture.
Foundation & General Alignment:
Start sitting with feet together.
Grasp outsides of feet and gently turned them up towards sky. Pull feet up.
Legs are engaged to help keep feet off ground.
Body is balancing on sitting bones.
Back is straight and not curving forward.
Benefits:
Is a great stretch for entire body.
Deepens twist in back.
Opens hips.
Strengthens legs.
Foundation & General Alignment:
Start in Warrior 2. Bring hands together at hearts center. Twist elbow over knee and press into knee gently.
Feet are both straight. Four corners front foot are pressing evenly into the ground.
Benefits:
Stretches entire legs.
Can also help stretch back.
Foundation & General Alignment:
Start with legs wider than hips distance.
Bend upper body at the waist.
Keep back as straight as possible, back will bend.
Shoulders will go between legs.
Hands can either wrap around back of legs or press on calves to deepen stretch.
Benefits:
Stretches legs.
Deepens twist in back.
Stretches in hips.
Foundation & General Alignment:
Start in Warrior 2. Bring hands to heart center. Twist upper body and place elbow on inner knee.
Back is straight, not curved forward.
Shoulders are back and away from ears.
Neck is turned with body.
Benefits:
Stretches back.
Strengthens legs.
Foundation & General Alignment:
Start in a standing position.
Lift one leg and wrap arm between lifted leg.
Reach other arm around back and grab ahold of hand.
Lift leg and stretch leg out in front of you.