Benefits:
Stretches the inner thighs and hips, knees and ankles
Opens the chest muscles and the front shoulders
Helps promote the spinal flexibility and stimulates internal organs.
Foundation & General Alignment:
Start with legs in lotus pose, place hands on ground behind back and lift butt up off floor.
Feet are both flexed.
Benefits:
Improves strength in side body.
Stretches side body, arms, and legs.
Can also improve balance.
Foundation & General Alignment:
Start sitting with feet together in front of body, lift one leg up and with opposite hand grab foot to activate stretch.
Back is straight.
Upper arm is gently grabbing foot, keep elbow above head.
Shoulders are back and away from ears.
Benefits:
Strengthens legs.
Improves strength in core and back muscles.
Can help improve balance.
Foundation & General Alignment:
Start lying on side of body, raise both feet into air while together.
Entire body is engaged and lifting.
Feet are flexed.
Both legs are straight.
Body can be held stable by arms.
Heart is pressing forward.
Shoulders are pressing back.
Benefits:
Opens chest.
Strengthens legs and core
Improves balance.
Foundation & General Alignment:
Start with regular Warrior 1, instead of hands out to side bring them behind back and clasp hands together.
Shoulders are back and away from ears.
Head is leaning back with shoulders.
Core in engaged and keeping body straight.
Both legs are engaged and keeping body from sagging.
Benefits:
Opens chest.
Stretches arms.
Great spinal twist.
Foundation & General Alignment:
Start sitting with legs in front of body. Bend knees and pull both feet toward one hip. Hand of side of body that feet are bent toward is resting on knee.
Feet are pointed or flexed.
Knees are resting with one on top of the other.
Hand is gently pressing into knee to deepen twist.
Other hand is wrapped around back and grabbing opposite arm.
Benefits:
Stretches tops of thighs.
Opens both chest and shoulders.
Strengthens core.
Foundation & General Alignment:
Start lying on stomach, bend both knees and grab bottoms of feet and gently press them downward.
Chest is up off ground and pressing forward.
Shoulders are back and away from ears.
Keep elbows tucked in.
Legs are engaged.
Knees are not flared outwards.
Benefits:
Deep backbend.
Opens shoulders and chest.
Stretches tops of thighs.
Foundation & General Alignment:
Start in Wheel pose and slowly bend at elbows until forearms are resting on ground. Walk hand back towards ankles and grab them.
Shoulders are relaxed.
Arms are inline with shoulders.
Keep back relaxed to avoid injury.
Legs are straight and inline with body.
Knees are pointing forward.
Feet are pointing straight ahead with knees.
Strengthens core.
Improves balance.
Can also improve stamina.
Start sitting with legs straight out in front of you. Pull knees towards chest and then lift them straight into air. Arms are extended outwards at sides of legs.
Back is straight and engaged.
Neck is straight and upward, chin is pointing forward.
Arms are extended and engaged with palms facing upward.
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/ MatsyasanaBenefits:
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: