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.
Benefits:
Opens hips, puriformis, gluteus maximus, and groins.
Can also be useful for relieving sciatic pain.
Great for relieving menstrual discomfort, constipation, and prostate disorders.
Foundation & General Alignment:
Feet are active.
Pelvis is in a neutral position.
Torso lengthens evenly.
Neck and head should reflect the natural curves of the spine.
Benefits:
Improves balance and coordination.
Strengthens knees and legs.
Tones lower spine. Good for sciatic pain.
Challenging but stimulating.
Foundation & General Alignment:
One foot and one hand, bearing weight equally.
Standing foot is at a 90 degree angle, four corners weighted.
Legs are fully engaged, knees lifted.
Lifted foot is flexed encourages lengthening of the low back, keep foot fluid.
If you want a simple answer, yes you do. But if you’re looking for a long winded but more truthful answer, then no. One doesn’t lose weight by consecutively striking social media-worthy poses that you see professionals do quite effortlessly. The root of the problem here is that yoga is widely misunderstood for just one aspect that it represents: The poses or asanas, as we know them.
Benefits:
Good pose for learning how to properly align (especially the shoulders and pelvis).
Great variation pose for people with carpal tunnel, shoulder, and low back issues.
Stretches the hamstrings.
Helps lengthen the back and spine.
Foundation & General Alignment:
Facing wall, align heels of the hands at ribs, forearms are parallel to the floor.
Hands are shoulder width apart.
Benefits:
Strengthens core and upper body.
Teaches how to engage all parts of the body.
Learning to extend out in all directions evenly.
Foundation & General Alignment:
Two hands and two feet, balance weight evenly.
Feet are hip width apart.
Hands are shoulder width apart.
Elbows are above wrists, forearms are perpendicular to the floor.