Lord of the Dance Pose (Natarajasana)

~Backbend Pose

~Moderate/Difficult

~Benefits: Stretches shoulders, chest, thighs and abs.  Strengthens the legs and ankles.  Improves balance.

~Hold each side for 30 seconds

 

 

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Bridge Pose (Setu Bandha Sarvangasana)

~Backbend Pose

~Easy

~Benefits: Stretches chest, spine and front torso.  Energizes and strengthens legs and glutes.  Calms the brain and helps to alleviate stress and depression. Improves digestion. Relieves menstrual discomfort.  Reduces anxiety, fatigue, backaches, headaches and insomnia.

~Hold 30 seconds to 1 minute. Can repeat 2-3 times

 

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Upward Bow (Wheel) Pose (Urdhva Dhanurasana)

~Backbend Pose

~Difficult

~Benefits: Stretches chest, front torso, hips and thighs.  Strengthens arms, wrists, legs, glutes, abs and back.  Increases energy and helps to relieve depression.

~Hold for 10-30 seconds.  Can repeat a few times.

 

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Camel (Ustrasana)

~Backbend Pose

~Moderate/Difficult

~Benefits: Stretches throat, shoulders, chest, torso, deep hip flexors, thighs and ankles.    Strengthens back muscles.  Improves posture.

~Hold 30 seconds-1 minute

 

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Cow Pose (Bitilasana)

~Backbend Pose

~Easy

~Benefits: Stretches front torso and neck.

 

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Upward-Facing Dog (Urdhva Mukha Svanasana)

~Backbend Pose

~Moderate

~Benefits: Strengthens the back, arms and wrists.  Stretches the chest, lungs, shoulders and abs.  Improves posture.  Helps relieve fatigue and sciatica.

~Hold 15-30 seconds