Benefits:
Great beginning backbend.
Opens chest.
Foundation & General Alignment:
Start lying on stomach, bring hands up in fist position and put them underneath chin.
Chin is inline with ground, not bent upwards or downwards.
There is a natural curve in neck, not craning one way or another.
Shoulders are pushing back and down.
Benefits:
Can help improve balance.
Will strengthen your arms, legs, knees and ankles.
Can increase circulation to all joints.
Improves focus.
Foundation & General Alignment:
One foot standing bearing all the weight.
Opposite leg is crossed over second leg, and if able, foot is hooked around back of calf.
Bent at knees like in Chair pose.
Tummy is toned.
Benefits:
Can help relieve stress and mild depression.
Helps reduce fluid retention in your legs and feet.
Can also help relieve symptoms of menopause.
Tones legs and butt.
Foundation & General Alignment:
The base consists of the back of your upper arms, shoulders, and the back of your head.
Your elbows should be shoulders' distance apart.
Press base firmly into ground.
Benefits:
Helps teach balance.
Strengthens legs.
Foundation & General Alignment:
Foot on floor, evenly standing on all points of foot.
Knee pulled into chest if balance isn’t strong.
First two fingers looped around big toe.
Extend leg out first and then pull leg to the side for better balance.
Other arm out in “T” position for easier balance
Shoulders are back, away from ears.
Benefits:
Strengthens abdominal muscles.
Tones digestive organs.
Releases tension in the back and shoulder muscles.
Foundation & General Alignment:
Head, shoulder blades, back, and pelvis are on the floor.
Start with legs vertical and together, can be bent for beginners.
Arms are extended in a “t" like position.
The naval is twisting away from the direction that the legs are going.
Benefits:
Massages the internal organs.
Good post for teaching the fundamentals of twists.
Stretches the muscles of the back and front torso.
Foundation & General Alignment:
Sitting bones, thighs and outer feet form the base.
Outsides of the feet press into the floor.
Pelvis is square to the front of the mat.
Belly is toned.
Benefits:
Great twist for the spine that is easy and in which you can teach the principles of twists safely.
Stretches the hamstrings.
Good opening for the shoulder girdle.
Foundation & General Alignment:
Feet are a wide distance apart and parallel to one another.
Feet are active, arches are lifting. Leg muscles are engaged, straight if available if not keep bent.
Sacrum is parallel to the earth.
Benefits:
Great pose if you have a stiff back or sciatica.
Chest is expanded, enhances breathing.
Helps strengthen the back of the body, legs, back, arms, and shoulders.
Foundation and General Alignment:
Hands are shoulders distance apart, elbows are over the wrists, forearms perpendicular to the floor.
Feet are hips distance apart. Toes are flat on the floor pointed away.
Benefits:
Strengthening.
Stretches the quads.
Great preparation for backbends.
Foundation & General Alignment:
Feet: The front foot is pointing towards the top of your mat. The back heel is turned in enough to get your heel down.
Weight is balanced.
Back leg is straight, emphasizes inner rotation.
Front leg is in line with second toe and over the heel. Thigh is parallel to the earth.
Benefits:
Establishes an even and conscious breathing pattern.
Loosens spine and shoulders.
Helpful way to see the curves in your spine.
Learning to arch the upper back.
Foundation & General Alignment:
Hands are shoulder width apart, below the shoulders.
Knees are beneath hips or slightly back.
Arch the sitting bones while you inhale.
Tailbone descends with exhale.
You can also hold for more than one breath in either pose.