All Yoga Poses

Side Plank (Vasisthasana)

~Balancing Pose

~Moderate

~Benefits: Strengthens arms, abs and legs.  Stretches and strengthens the wrists.  Stretches the back of the legs.  Improves balance.

~Hold each side 15-30 seconds.

Supine Spinal Twist (Supta Jaṭhara Parivartānāsana)

~Twist/Restorative pose

~Easy

~Benefits: Stretches the back muscles and spine.  Relieves stress.  Stimulates the digestive system.  Calms the body and mind. 

~Hold each side at least 1 minute. 

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. 

Fire Log Pose (Agnistambhasana)

~Seated Pose

~Moderate/Difficult

~Benefits: Stretches hips and groins. 

~Hold at least 1 minute on each side. 

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

~Seated/Twist Pose

~Moderate

~Benefits: Stretches shoulders, hips, and neck.  Energizes the spine.  Stimulates the digestive system.  Helps to relieves fatigue, sciatica and backaches.

~Hold each side for 30 seconds-1 minute.

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.

 

 

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. 

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

Eagle Pose (Garudasana)

~Balancing Pose

~Moderate/Difficult

~Benefits: Strengthens and stretches ankles and calves.  Stretches thighs, hips, shoulders and upper back.   Improves concentration and balance.

~Hold for 30 seconds on each side

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

Cow Face Pose (Gomukhasana)

~Seated Pose

~Moderate

~Benefits: Stretches ankles, hips, thighs, shoulders, triceps and chest. 

~Hold 1 minute, then switch arms and legs and hold another minute.

Bound Angle Pose (Baddha Konasana)

~Seated/Hip Opening Pose

~Easy/Moderate

~Benefits: Stretches inner thighs, groins and knees.  Stimulates the heart and improves circulation.  Eases sciatica.  Helps relieves anxiety and fatigue. 

~Hold 1-5 minutes. 

Standing Figure 4 Pose

~Balancing/Hip Opening Pose

~Moderate

~Benefits: Strengthens legs, ankles and foot muscles.  Engages the core.  Stretches hips and glutes.  Eases low back tension.  Improves balance. 

~Hold 30 seconds on each side.

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

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.

Easy Pose (Sukhasana)

~Seated Pose

~Easy

~Benefits: Calms the brain. Strengthens the back.  Stretches the knees and ankles.

~Stay in this pose as long as you would like. 

*Alternate the cross of your legs half way through.

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

Tree Pose (Vrksasana)

~Balancing Pose

~Easy/Moderate

~Benefits: Strengthens thighs, calves and ankles.  Stretches inner thighs, chest and shoulders.  Improves balance.  Helps to relieve sciatica. 

~Hold each side for 30 seconds to 1 minute

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.

Half Splits Pose (Ardha Hanumanasana)

~Seated Pose

~Easy

~Benefits: Stretches thighs, hamstrings and groins.  Prepares you for full splits. 

~Hold each side for 30 seconds 

Four-Limbed Staff Pose (Chaturanga Dandasana)

~Strengthening Pose

~Difficult

~Benefits: Strengthens the arms, wrists and core.

~Can hold for 10-30 seconds or use it in a sun salutations flow to upward facing dog.

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.

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 

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

Downward Facing Dog (Adho Mukha Svanasana)

~Inversion Pose

~Easy

~Benefits: Stretches shoulders, hamstrings, calves and hands.  Strengthens arms and legs.  Calms the brain.  Helps relieve stress and mild depression.  Energizes the body.  Improves digestion.  Helps prevent osteoporosis.  Relieves headache, insomnia, back pain, sciatica and fatigue.  Helps lower blood pressure.

~Hold 1-3 minutes

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.

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.

It’s two for one this week! These two poses give you the most benefits when flowed together to warm up and stretch out the spine and core.

Cat Pose (Marjaryasana)

~Core Pose

~Easy

~Benefits: Stretches the back, torso and neck.  Strengthens the abs. 

  Cow Pose (Bitilasana)

~Backbend Pose

~Easy

~Benefits: Stretches front torso and neck. 

**Switch back and forth between cat/cow 5-10 times.  Exhale into Cat, inhale into Cow.

 

Crow Pose (Bakasana)

~Arm Balance Pose

~Difficult

~Benefits: Strengthens arms, wrists and abs.  Stretches the upper back.  Opens and stretches the inner thighs. 

~Hold 20 seconds-1 minute

*Can start by lifting one foot off the ground and then the other to get more comfortable with the pose.

Boat Pose (Navasana)

~Core Pose

~Moderate/Difficult

~Benefits: Strengthens the abs, hip flexors and spine.  Improves digestion.  Helps relieve stress. 

~Hold 30 seconds-1 minute

*more challenging: straighten both legs so body forms a “V”

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.   

Child’s Pose (Balasana)

~Restorative Pose

~Easy

~Benefits: Stretches the hips, thighs, ankles and back.  Calms the mind.  Helps to relieve stress, fatigue and back pain. 

~Hold 1-3 minutes. 

 

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

 

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.