yoga pose

King Cobra/ Raja Bhujangasana

Benefits:

Stretches front of body.

Opens chest.

Is a very deep back bend, can be a beginner back bend.

Foundation & General Alignment:

Start by laying on stomach, place hands on sides of body and slowly lift shoulders up. Bend back as far you are comfortably able to. Slowly raise feet up towards head.

Toes are pointed, can be touching head.

Legs are engaged.

Low belly is pulled in, and front of body is flexing.

Monkey King Pose/ Hanumanasana

Benefits:

Stretches the legs completely.

Stimulates the abdominal organs.

Foundation & General Alignment:

Can start in a wide legged pose and slowly work your way down into the full position.

Keep whole body engaged.

Back toes are pointed while front foot is flexed.

Arms are raised above head to engage the back.

Flex core to engage the tummy.

If arms are raised keep shoulders down and raised from ears.

Wide Angle Seated Forward Bend/Upavishta Konasana

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.

Supported Shoulder Stand/Sarvangasana

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.

Half Boat Pose / Ardha Navasana 

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.

Wellness Wednesday 67: Table Pose / Ardha Purvottanasana

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.

Wellness Wednesday 66: Buddhist Stupa Pose / Utkatasana 

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.

Wellness Wednesday 65: Cow Face Pose

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.

Wellness Wednesday 64: King Pigeon

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.

Wellness Wednesday 63: Warrior 3 Pose

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.