yoga mat

Bharadvaja's Twist

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.

Upward Facing Two Foot Staff Pose/Dwi Pada Viparita Dandasana

Benefits:

Opens chest.

Stretches shoulders, arms, and front of body.

Improves balance.

Starter pose for Wheel pose.

Foundation & General Alignment:

Can start in wheel or laying flat on back. Bend arms at the elbows and place hands flat on ground.

Legs are straight with feet pointing away.

Arms are shoulders width apart.

Shoulders are engaged, push through armpits for deepest stretch.

Eight-Angle Pose/Astavakrasana

Benefits:

Strengthens the wrists and arms.

Tones the belly muscles.

Improves balance.

Foundation & General Alignment:

Start in a sitting position, bring one leg up around bent elbow. Slowly lift other foot to meet lifted foot. Bring body up off ground and slowly lean forward.

Elbows are at a 90 degree angle.

Shoulders are engaged to keep body from tipping forward.

Shoulders are not curved forward, back is flat.

Pose Dedicated to the Sage Koundinya II

Benefits:

Strengthens arms, wrists, and legs.

Can also help tone belly and spine.

Improves balance.

Foundation & General Alignment:

Hands are shoulders width apart, one leg is up resting on arm, other legs lifts up slowly behind body and points backwards. Foot that is resting on legs points outwards.

Arms are bent at 90 degree angle.

Shoulders are back and away from ears.

Back is as straight as possible.

Noose Pose/ Pasasana

Benefits:

Stretches legs and hips.

Opens chest and shoulders.

Can also improve posture.

Foundation & General Alignment:

Start squatting, turn upper body one way and hook elbow around opposite knee. Twist hooked arm around legs and grab opposite arm behind back.

Press feet firmly into ground and activate feet.

Keep belly engaged.

Push outwards through chest to open chest and deepen stretch.

Keep shoulders down and away from ears.

Shoulder Pressing Pose/Bhujapidasana

Benefits:

Strengthens shoulders.

Improves balance.

Can also help tone belly.

Foundation & General Alignment:

Start sitting on butt, bring legs around arms and hook feet together and lift bottom up.

To strengthen shoulders you must lift with the shoulders, to do this you have to push downward with your shoulders for the extra lift.

Keep body toned.

You should be using your core to lift your knees off the ground.

Wind Relieving Pose/ Pavanamuktasana Left

Benefits:

Stretches legs.

Massages back.

Can also help relieve gas.

Foundation & General Alignment:

Start lying on back, bring one knee up towards chest and grip with both hands. Keep other leg on ground.

Shoulders are flat on ground.

Arms are gently pulling knee inward.

Back is flat on ground.

Toes on both feet are pointed.

Head is on ground, neck has a natural curve.

Common Problems:

Firefly Pose/ Tittibhasana

Benefits:

Helps improve balance.

Strengthens arms and legs.

Stretches back.

Foundation & General Alignment:

Start in a squatting position, bring legs up around arms as high as possible, slowly raise legs up off floor as high as possible.

Arms are straight but not hyperextended.

Entire body is toned and flexed.

Legs are as straight as possible.

Hips are low to ground so toes are pointing upwards.

Feet are flexed.

King Cobra/ Raja Bhujangasana

Benefits:

Stretches front of body.

Opens chest.

Is a very deep back bend, can be a beginner back bend.

Foundation & General Alignment:

Start by laying on stomach, place hands on sides of body and slowly lift shoulders up. Bend back as far you are comfortably able to. Slowly raise feet up towards head.

Toes are pointed, can be touching head.

Legs are engaged.

Low belly is pulled in, and front of body is flexing.

Monkey King Pose/ Hanumanasana

Benefits:

Stretches the legs completely.

Stimulates the abdominal organs.

Foundation & General Alignment:

Can start in a wide legged pose and slowly work your way down into the full position.

Keep whole body engaged.

Back toes are pointed while front foot is flexed.

Arms are raised above head to engage the back.

Flex core to engage the tummy.

If arms are raised keep shoulders down and raised from ears.