Benefits:
Strengthens core.
Improves balance.
Foundation & General Alignment:
Start in plank pose. Begin by shifting weight on to one arm, stack your feet into one another. Lift arm over body and make a T shape.
Arms are both straight.
Head is either facing forward or looking up towards raised hand.
Benefits:
Stretches spine.
Strengthens arms.
Improves balance.
Foundation & General Alignment:
Instead of knees resting on each elbow, both knees are resting on one elbow.
Head can be looking down towards ground or same way as legs.
Shoulders are back and away from ears.
Back is curved.
Belly is pulling back towards spine.
Benefits:
Stretches back as well as shoulders.
Strengthens legs.
Opens chest.
Foundation & General Alignment:
Start as if in chair pose. Hook opposite arm around knee.
Back is as straight a possible. But twisting one way.
Neck and head is twisting with back.
Shoulders are back and away from years.
Benefits:
Strengthens legs.
Stretches shoulders.
Opens back.
Foundation & General Alignment:
Start with legs crossed while standing.
Reach sitting bones back to help with balance.
Legs are bent as if in chair position.
Foot is hooked behind standing leg.
Arms are also crossed.
Benefits:
Stretches legs.
Opens hips.
Strengthens arms, legs, and back.
Foundation & General Alignment:
Can get into pose in whatever way is most comfortable for you.
Front leg is bent.
Knee is directly of ankle.
Back leg is straight.
Foot is up on toes for more engagement.
Back is straight with body.
Benefits:
Strengthens back, legs, and arms.
Is a great starter pose.
Foundation & General Alignment:
Pose is done on hands and knees.
Arms are straight, keep elbows from hyperflexing.
Elbows are stacked above wrists.
Shoulders are back and away from ear, they are also above elbows.
Back is straight, there is no dip or arch.
Benefits:
Stretches feet.
Improves posture.
Foundation & General Alignment:
Start sitting with feet together.
Grasp outsides of feet and gently turned them up towards sky. Pull feet up.
Legs are engaged to help keep feet off ground.
Body is balancing on sitting bones.
Back is straight and not curving forward.
