Warrior III Pose (Virabhadrasana III)
~Balancing/Standing Pose
~Moderate/Difficult
~Benefits: Strengthens ankles, legs, shoulders and back. Tone the abs. Improves balance and posture
~Hold each side 30 seconds-1 minute.
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Standing Forward Fold (Uttanasana)
~Standing/Forward Bend Pose
~Easy
~Benefits: Stretches the hamstrings, calves and hips. Strengthens the thighs and knees. Improves digestion. Calms the brain and helps to relieve stress and mild depression. Reduces fatigue and anxiety. Relieves headaches and insomnia.
~Hold 30 seconds to 1 minute.
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Garland Pose/Yogi Squat (Malasana)
~Standing Pose
~Moderate/Difficult
~Benefits: Stretches ankles, groins and back. Tones abdominal muscles.
~Hold 30 seconds to 1 minute.
*If heels can not touch the ground, then place a folded up blanket underneath heels.
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Standing Half Forward Bend (Ardha Uttanasana)
~Standing Pose
~Easy
~Benefits: Stretches the front torso. Strengthens the back. Improves posture. Stimulates the core.
~Hold for a few breaths
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Mountain Pose (Tadasana)
~Standing Pose
~Easy
~Benefits: Improves posture. Strengthens thighs, knees and ankles. Firms abs and glutes. Relieves sciatica.
~Hold 30 seconds-1 minute
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Chair Pose (Utkatasana)
~Standing Pose
~Easy/Moderate
~Benefits: Strengthens ankles, calves, thighs and spine. Stretches shoulders and chest. Stimulates abdominal muscles.
~Hold 30 seconds-1 minute
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Warrior II Pose (Virabhadrasana II)
~Standing Pose
~Easy
~Benefits: Stretches the chest, shoulders, groins, legs and ankles. Strengthens the legs and ankles. Increases stamina. Helps to relieve backaches and sciatica.
~Hold each side for 30 seconds to 1 minute
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Reverse Warrior (Viparita Virabhadrasana)
~Standing Pose
~Moderate
~Benefits: Stretches side torso and arms. Opens the hips. Strengthens the legs.
~Hold each side 15 to 30 seconds
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Low Lunge (Anjaneyasana)
~Standing Pose
~Easy
~Benefits: Stretches hips flexors, thighs and groins. Opens the chest. Helps relieve sciatica.
~Hold each side 30 seconds-1 minute.
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Extended Triangle Pose (Utthita Trikonasana)
~Standing Pose
~Easy/Moderate
~Benefits: Stretches hips, groins, thighs, hamstrings, knees, calves, ankles, shoulders, chest and spine. Strengthens thighs, knees and ankles. Stimulates core muscles. Relieves stress. Improves digestion. Relieves backaches and sciatica.
~Hold each side 30 seconds-1 minute.
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Extended Side Angle (Utthita Parsvakonasana)
~Standing Pose
~Easy/Moderate
~Benefits: Strengthens the legs, knees and ankles. Stretches the inner thighs, back, waist, chest and shoulders. Helps to increase stamina.
~Hold each side 30 seconds-1 minute
*modified version: if the floor is too far away, rest right hand on a block or rest right arm on right thigh.
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Crescent/High Lunge
~Standing Pose
~Easy/Moderate
~Benefits: Stretches legs and hip flexors. Opens the torso, chest and shoulders. Strengthens the thighs, hips and glutes. Increases energy and decreases fatigue.
~hold each side for 30 seconds.
