Benefits:
Great hip opener.
Helps open chest.
Grounding pose.
Foundation & General Alignment:
Start standing with feet wider than hip distance apart. Squat until backs of thighs are resting on calves. Elbows are pressing into inner thighs and hands are at heart center.
Weight is evenly distributed on both feet.
Feet are pointed outward slightly.
Back is straight.
Benefits:
Helps relieve stress.
Stimulates the abdominal organs and improves digestion.
Stretches the hips, groins, hamstrings, calves, shoulders, chest, and spine.
Foundation & General Alignment:
Feet are in Warrior 2 postion.
Front leg is straight with toes pointing forward.
Benefits:
Strengthening pose.
Stretches shoulders, hamstrings, and calves.
Can help calm brain, relieving stress.
Can relieve symptoms of menopause.
Foundation & General Alignment:
Start on hands and knees, lower onto forearms and bring body up like downward dog.
Weight is evenly distributed on forearms and feet.
Heels are on ground.
Benefits:
Strengthens legs.
Opens hips.
Tones belly.
Foundation & General Alignment:
Start while lying on back.
Knees are bent.
Both feet are firmly planted on the ground.
Hips are lifted up off ground.
Hands are clasped behind back.
Body is in a straight line.
Back is straight.
Benefits:
Strengthens entire back of body.
Stretches the front of the body.
Can help relieve stress.
Foundation & General Alignment:
Start laying on stomach, hands are flat on ground by your side, and tops of feet are flat on ground with toes pressing into the ground.
Either at the same time, or one after the other: lift both arms and legs.
Keep front of body engaged.
Benefits:
Stretches the hamstrings, and calves.
Can strengthen thighs, knees, and ankles.
Helps calm the brain.
Foundation & General Alignment:
Start standing in forward fold, one leg lifted. Hands can be used as second base for balance.
Keep foot of lifted leg facing the ground.
Hips are squared, lifted one is not “popping” out.
Benefits:
Helps strengthen abs, legs, back, and arms.
Improves balance.
Stretches sides of body.
Great heat opener/backbend.
Foundation & General Alignment:
Can start in wheel or downward facing dog. If starting in down dog slowly roll body over until you’re completely turned around.
Benefits:
Stretches knees, hips, and abdomen.
Improves posture.
Can help strengthen back muscles.
Foundation & General Alignment:
Start in Cobra pose, bend one knee in at a time and grab foot with hand. Gently push/pull foot towards back of thigh.
Tops of feet are pressing into ground, toes flat on ground.
Legs are engaged, flexed.
Shoulders are back.
Benefits:
Grounding pose.
Stretches ankles and knees.
Can help calm the brain.
Foundation & General Alignment:
Butt is firmly planted on the ground.
Legs are folded and feet are resting on tops of thighs.
Hands can be on the ground for support or rest on knees.
Back is straight and head is looking forward.
Shoulders are back and away from ears.
Benefits:
Helps strengthen the leg.
Stretches the thighs and knees.
Improves balance.
Foundation & General Alignment:
Start standing on one leg, other leg bent.
Bent leg comes up like tree pose.
Reach down and pull foot across standing leg. Rest foot/ankle on thigh.
Keep foot flexed, not pointed.
Hands can be on hips -- wherever is most comfortable.
Pelvis is in a natural position.