Benefits:
Stretches hips, thighs and calves.
Helps open hips.
Foundation & General Alignment:
Start in a seated position, legs are spread as wide as comfortable. Place hands on ground in front of you and slowly walk them away from your body, working your chest to the floor.
Arms are flat on floor.
Tummy is engaged.
Shoulders are back and away from ears.
Back is evenly extended.
Benefits:
Tones legs.
Stretches shoulders and neck.
Can help improve digestion.
Calms brain and helps reveal stress and depression.
Foundation & General Alignment:
Start in bridge pose, place hands on low back.
Slowly lift feet off ground and bring them over head.
Foundation is backs of arms, upper back, and head.
Entire body is engaged.
Legs are not straight up into air, feet are either pointed or flexed.
Benefits:
Strengthens core.
Improves posture.
Can strengthen arms, legs, and back.
Foundation & General Alignment:
Start sitting up with knees bent and towards chest.
Lean back and at the same time raise feet up, keep knees bent.
Balance body solely on butt bones.
Keep entire body engaged.
Back is as straight as possible.
Hands are extended out in front of body or can also be at sides.
Benefits:
Great core strengthener.
Engages entire body.
Great starter pose for backbends.
Foundation & General Alignment:
Feet are hip width apart and pointing away from body.
Legs are bent at the knees.
Body is raised up with weight supported on hands and feet.
Hands are pointing towards feet, shoulder width apart.
Body is straight, whole body is engaged.
Benefits:
Strengthens the legs.
Can help posture.
Foundation & General Alignment:
Start with legs wide.
Feet are pointing outward, away from body.
Legs are bent at the knees.
Thighs are parallel to the ground.
Keep pelvis in a natural position.
Back is straight.
Neck is natural, shoulders are back and away from ears.
Common Problems:
Legs aren’t wide enough.
Benefits:
Great stretch for outer hips.
Helps improve posture.
Stretches arms and back.
Foundation & General Alignment:
Sit with legs in front of body, bend one leg at knee and bring foot to opposite hip. Do same with other leg but put it on top of first leg.
Legs are engaged and feet are flexed.
Tummy is tucked in.
Arms are crossed over each other in front of body.
Back is straight.
Benefits:
Great hip opener.
Opens chest.
Stretches thighs, hips, and shoulders.
Foundation & General Alignment:
Start in pigeon prep pose, bring back leg up bent at knee -- and if able, bend arm back and grab hold of foot.
Feet are flexed and font bent foot is parallel to top of mat.
Keep hips squared.
Back is slightly bent so hand can grab foot.
Chest is open, head is looking forwards.
Benefits:
Strengthens legs.
Helps improve balance.
Stretches hamstrings.
Foundation & General Alignment:
Start standing, put all weight into one foot. Slowly raise non weight foot, while raising foot bring upper body downwards.
Keep all parts of the body engaged.
Toes of lifted foot are pointed outward.
Arms are raised up by ears.
Legs are straight.
Back is straight.
Shoulders are back and away from ears.
Benefits:
Helps improves balance.
Strengthens legs and core.
Improves posture.
Foundation & General Alignment:
Start on all fours. While on all fours, bend one leg towards arms and rest foot on opposite thigh. Bend knee like you would in figure four pose. Slowly pull body into an upright position.
Benefits:
Heart opener.
Stretches shoulders and arms.
Helps stretch out the backs of legs.
Foundation & General Alignment:
Start with feet slightly wider than hip distance. Next, interlace hands behind back. Bend forward raising hands up behind back.
Keep back straight for as long as possible.
Arms can be slightly bent for comfort.
Shoulders are not up by ears. Keep them relaxed.