Revolved head-to-knee pose/ Parivrtta Janu SirsasanaBenefits:
Stretches back, shoulders, and hamstring. Can help improve digestion. Strengthens back.
Foundation & General Alignment:
Start pose like you’re doing head to knee, grab foot with hnd that is above body.
Press elbow of opposite arm into ground and twist upper body.
Neck and head are twisting body.
Chest is pressing upwards.
Benefits:
Strengthens core muscles.
Stretches inner legs.
Improves balance.
Foundation & General Alignment:
Start laying on side of body.
Slowly raise leg that is on top.
Can grab outside of foot or big toes and straighten foot.
Legs are engaged.
Both legs are straight.
Core is toned to keep body from falling forward or backward.
Shoulders are back and away from ears, chest is pressing forward.
Benefits:
Helps reduce blood pressure, anxiety, and insomnia.
Can help with meditation.
Helps relax body after yoga practice.
Foundation & General Alignment:
Foundation is entire back of body.
Feet can be pointing upward or relaxed.
Backs of legs are pressing into ground.
Back is not completely flat on ground, there is a natural curve in back.
Shoulders are back and pressing into ground.
Chest is not caved inward.
Benefits:
Strengthens arms, legs, and core.
Improves balance.
Stretches arms, legs, chest, and back.
Foundation & General Alignment:
Arm and leg are foundation of pose, hand can be flat on ground or up on finger tips.
Leg that is straight out is toned and in line with body.
Upper body is as straight as possible.
Other arm is extended upward.
Body is flat, black is not curved and legs are bent.
Benefits:
Strengthens arms and legs.
Calms the brain and helps relive stress.
Tones abdominal organs.
Can also improve digestion.
Foundation & General Alignment:
Start on hands and knees, place head on ground, put hands on ground, arms are bent at an 90 degree angle. Come up off knees and walk feet towards arms, rest knees on elbows.
Hands are pressing into the ground.
Back is as straight as possible.
Shoulders are away from ears.
Benefits:
Can help with back alignment.
Can release pain in feet and legs.
Gently stretches entire body.
Foundation & General Alignment:
Start laying on back with legs up against wall.
Legs are straight.
Bones in butt are pushed against wall for added support.
There is a natural curve in back, it does not have to be pressed flat on ground.
Shoulders are back and pressing into ground.
Benefits:
Stretches spine and sides of body.
Opens shoulders.
Stretches legs.
Foundation & General Alignment:
Start sitting up on knees. Pull one leg out, point foot outward and place hand on same side and lean into the leg. Other arm comes up over head and gently leans with the rest of the body.
Back is not curved and or arched.
Shoulders are back and away from ears.
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.