Benefits:
Helps improves balance.
Strengthens legs and core.
Improves posture.
Foundation & General Alignment:
Start on all fours. While on all fours, bend one leg towards arms and rest foot on opposite thigh. Bend knee like you would in figure four pose. Slowly pull body into an upright position.
Benefits:
Heart opener.
Stretches shoulders and arms.
Helps stretch out the backs of legs.
Foundation & General Alignment:
Start with feet slightly wider than hip distance. Next, interlace hands behind back. Bend forward raising hands up behind back.
Keep back straight for as long as possible.
Arms can be slightly bent for comfort.
Shoulders are not up by ears. Keep them relaxed.
Benefits:
Calms and clears the mind.
Helps strengthen arms and shoulders.
Helps with balance.
Foundation and general alignment:
Start in normal Downward Facing Dog, put weight on both hands and one foot, raise other foot up into air and line it up with back and arms.
Weight is evenly distributed through hands and foot.
Arms are straight but not hyperextended.
Benefits:
Great hip opener.
Helps open chest.
Grounding pose.
Foundation & General Alignment:
Start standing with feet wider than hip distance apart. Squat until backs of thighs are resting on calves. Elbows are pressing into inner thighs and hands are at heart center.
Weight is evenly distributed on both feet.
Feet are pointed outward slightly.
Back is straight.
Benefits:
Helps relieve stress.
Stimulates the abdominal organs and improves digestion.
Stretches the hips, groins, hamstrings, calves, shoulders, chest, and spine.
Foundation & General Alignment:
Feet are in Warrior 2 postion.
Front leg is straight with toes pointing forward.
Benefits:
Strengthening pose.
Stretches shoulders, hamstrings, and calves.
Can help calm brain, relieving stress.
Can relieve symptoms of menopause.
Foundation & General Alignment:
Start on hands and knees, lower onto forearms and bring body up like downward dog.
Weight is evenly distributed on forearms and feet.
Heels are on ground.
Benefits:
Strengthens legs.
Opens hips.
Tones belly.
Foundation & General Alignment:
Start while lying on back.
Knees are bent.
Both feet are firmly planted on the ground.
Hips are lifted up off ground.
Hands are clasped behind back.
Body is in a straight line.
Back is straight.
Benefits:
Strengthens entire back of body.
Stretches the front of the body.
Can help relieve stress.
Foundation & General Alignment:
Start laying on stomach, hands are flat on ground by your side, and tops of feet are flat on ground with toes pressing into the ground.
Either at the same time, or one after the other: lift both arms and legs.
Keep front of body engaged.
If you have ever joined yoga classes, chances are you are familiar with the whole jingbang of yoga props. From yoga blocks to mats, straps to bolsters, and of course, the ever-present yoga mats. Most of these accessories are also a bit dear on the pocket, especially if color, design, or eco-friendliness enters the picture.
Benefits:
Stretches the hamstrings, and calves.
Can strengthen thighs, knees, and ankles.
Helps calm the brain.
Foundation & General Alignment:
Start standing in forward fold, one leg lifted. Hands can be used as second base for balance.
Keep foot of lifted leg facing the ground.
Hips are squared, lifted one is not “popping” out.