Chapter 4: The Asanas
CENTERING POSES English Name: Easy Sitting Pose Sanskrit Name: Sukhasana Directions: Sit on your hips, cross your shins and relax your knees. Allow the outer edges of the feet to rest comfortably on the ground. Keep space between the feet and the pelvis. Indications: Centering, calming the mind, strengthening the back, stretching knees and ankles. Contraindications: Knee injuries, hip replacements, labral tears. Modification to challenge: Transition to Lotus Pose. Modification to support: Sit on a block or against a wall.
English Name: Lotus Pose Sanskrit Name: Padmasana Directions: Sit on the ground with straight legs. Bend one knee and bring the foot toward the pelvis, moving the knee laterally to the side. Bring the other leg across, as well, and nestle its outside edge into the pelvis. Use the hands to adjust the feet into the front hip creases. Use the edges of the feet to press the inner thighs toward the ground and lift through the top of the sternum. Stay for 5-10 breaths, repeat on the second side. Indications: Centering, calming the mind, creating a seat for meditation, stimulating the pelvis, spinal column and bladder, stretching the ankles and knees, can relieve menstrual cramps and sciatica and open the pelvis for childbirth. Contraindications: Ankle injuries, knee injuries. Modification to challenge: Place the hands palms up in jnana mudra, with the thumbs and first fingers touching. Modification to support: Half lotus. Sit against a wall or on yoga blankets.
English Name: Child’s Pose Sanskrit Name: Balasana Directions: Kneel on the ground, touch your big toes together and sit back on your heels. Separate your knees about as wide as your hips and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis while lengthening your tailbone back and your skull forward. Lay your hands on the ground alongside your torso, palms up, or straight in front of you with palms down. Indications: Centering, calming the mind, relieving stress and fatigue, gently stretching the hips, thighs, ankles and vertebrae, can relieve back and neck pain. Contraindications: Ankle injuries, knee injuries, lumbar herniation, pregnancy. Modification to challenge: Keep knees together or add a twist. Modification to support: Take block under forehead or hips. Rest hands by hips to take pressure off the shoulders.
English Name: Hero’s Pose Sanskrit Name: Virasana Directions: Kneel on your shins, thighs perpendicular to the ground, and touch your inner knees together. Slide the feet slightly apart and sit down between your feet. Ensure that both sitting bones are evenly supported. Lay your hands in your lap, one on the other, palms up, or on your thighs, palms down. Widen the collarbones and release the shoulder blades away from the ears. Lengthen the tailbone into the ground to open the lower back and anchor the torso. Indications: strengthening the back, abs and arches. stretching the quads, knees and ankles. Improves digestion and can help relieve gas. Can reduce leg swelling and blood pressure. Contraindications: Knee injuries, hip replacements, edema. Modification to challenge: Hands on knees, straight elbows. Modification to support: Sit on a block, use a towel between hips and ankles, straighten legs. English Name: Staff Pose Sanskrit Name: Dandasana Directions: Sit on the ground with legs together, extended out front. Firm the thighs, dorsiflex the ankles and press out through heels. Lengthen the energy upward to keep your front torso perpendicular to the ground. Imagine your spine as a staff and root down into the ground. Smooth the breath and hold for one minute or longer. Indications: strengthening the back muscles, stretching the shoulders and chest, improves posture and stretching hamstrings and calves. Contraindications: Wrist, hamstrings or low back injuries. Modifications to challenge: Reach arms forward, add a yoga strap. Modifications to support: Sit on a blanket, against a wall or soften knees.
FOUR LIMBED POSES English Name: Downward Facing Dog or Down Dog Sanskrit Name: Adho Mukha Svanasana Directions: Step your hands onto the ground, feet behind you, and lift your hips into an inverted \"V.\" Spread your palms, index fingers parallel, and lift your knees away from the ground. Lengthen your tailbone away from the spine. Lift the sitting bones toward the ceiling and, from your inner ankles, draw the inner legs up into the pelvis with an exhalation, push your top thighs back and stretch your heels down toward the ground. Straighten your knees, firm the outer thighs and parallel the upper thighs. Narrow the front of the pelvis. Firm the outer arms and press the bases of the index fingers actively into the ground. Lift along your inner arms from the wrists to the tops of the shoulders and rotate the elbow creases forward. Firm your shoulder
blades against your back, widen and draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang. Hold for 5- 15 breaths. Indications: Calming the mind, Energizing the body, can help relieve stress and mild depression, stretching the shoulders, hamstrings, calves, arches, and hands, strengthening the arms and legs, can help relieve the symptoms of menopause or menstrual discomfort, can help prevent osteoporosis. Contraindications: Carpal tunnel syndrome, high blood pressure, headache. Modifications to challenge: Lift one leg. Modifications to support: Bring a strap around the arms, just above the elbows, and tighten it up so you feel for the arms. English Name: Upward Facing Dog Sanskrit Name: Urdhva Mukha Svanasana Directions: Lie prone on the ground. Bring your palms beside your chest and stretch your legs back. Bend your elbows and press your inner hands firmly into the ground. Straighten your arms and simultaneously lift your torso and legs to float off the ground. Firm the thighs and glutes. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Look straight ahead or tip the head back slightly but take care not to compress the back of the neck or harden the throat. Indications: Improving posture, strengthening the spine, arms and wrists, stretching chest and lungs, shoulders, and abdomen, firming the hips, stimulating abdominal organs, can help relieve mild depression, fatigue, and sciatica, therapeutic for asthma. Contraindication: Back injuries, carpal tunnel syndrome, headache, pregnancy. Modifications to challenge: Position a thick blanket below your top thighs. When you are in the pose, lightly rest your thighs on this roll as you press the tailbone closer to the roll. Modifications to challenge: Lift the thighs fully off the floor. Modifications to support: Take Cobra Pose.
English Name: Cat Pose Sanskrit Name: Marjaryasana Directions: Begin on hands and knees. As you exhale, round your spine and release your head toward your belly. Keep shoulders and knees in position, push your thumbs into the floor and rotate your elbow creases forward. Hold for 5 breaths. Contraindications: Neck or wrist injuries. Indications: Warming up the body, stretching the back torso, shoulders, spine and neck, energizing the body, providing a gentle massage to the spine and belly organs. Modifications to challenge: Tuck toes and lift knees to a hover. Modifications to support: Perform seated in a chair or against a wall.
English Name: Cow Pose Sanskrit Name: Bitilasana Directions: Start on hands and knees. Stack the shoulders over the wrists and stack the hips over the knees. Look down and ensure that either the index fingers or middle fingers are parallel to one another. As you inhale, begin to arch the back, engage the abs, turn the gaze up, opening the throat. On the exhale, come back to a neutral spine. Indications: Warming up the body and spinal flexibility, stimulating digestive tract and spinal fluid, improves, circulation and massages kidneys, decreases stress. Contradictions: Wrist or shoulder injuries Modifications to challenge: Tuck toes and lift knees to a hover. Modifications to support: Perform seated in a chair or against a wall.
English Name: Plank Pose Sanskrit Name: Phalakasana Directions: Begin on hands and knees or Downward Facing Dog. Draw your torso forward until the arms are perpendicular to the ground and the shoulders directly over the wrists. Rotate your outer arms inward and firm the bases of your index fingers. Firm your shoulder blades against your back and spread your collarbones wide. Press your front thighs up toward the while looking slightly forward, keeping the throat and eyes soft. Indications: Stretching hips, spine and neck, strengthening arms, thighs, abs, back and focus, increasing cardiovascular endurance. Contraindications: Carpal tunnel syndrome, wrist and torso injuries, some pregnancy. Modifications to challenge: Lift one leg. Modifications to support: Half Plank on the knees. Take against a wall, reclined. English Name: Knees Chin Chest Pose Sanskrit Name: Ashtanga Namaskara Directions: Perform Phalakasana, Plank Pose. Shift forward while bending your knees and firming your shoulder blades against your back. With an exhalation, tap the knees to the mat and hug your abs toward your spine. Bend your elbows so that the chest and chin touch the ground, as well. Inhale to open the chest and squeeze the elbows in to fire your triceps. Hold for 1 or more breaths. Release with an exhalation. Indications: Strengthening the arms and wrists, toning the abdomen, back, shoulders and thighs, stretching the neck, shoulders, chest and abs, encourages respiratory endurance. Contraindications: Carpal tunnel syndrome, wrist or shoulder injuries, back pain. Modifications to challenge: Hold for 4-12 breaths. Modifications to support: Place a blanket under the knees.
English Name: Four Limbed Staff Pose Sanskrit Name: Chaturanga Dandasana Directions: Perform Phalakasana, Plank Pose. Shift forward to place weight in your fingertips and firm your shoulder blades against your back. With an exhalation, bend the elbows at 90 degrees so that the shoulders are level with the elbows. Open the chest, keep the legs very active and draw the pubis toward the navel. Squeeze elbows into the ribs and back toward the heels. Release with an exhalation. Indications: Strengthening the arms and wrists, toning the abdomen, back, shoulders and thighs, encourages cardiovascular endurance. Contraindications: Carpal tunnel syndrome, wrist or shoulder injuries, some pregnancy. Modifications to challenge: Lift one leg or perform several reps in a row. Modifications to support: Perform against a wall, bend knees or add blocks under the shoulders to keep chest open.
English name: Down Dog Split Sanskrit Name: Eka Pada Adho Mukha Svanasana Directions: Start in Down Dog. Firmly press your palms into the floor, inviting your femurs to move toward your hamstrings. Actively engage your quadriceps as if they were moving up toward your hips. At the same time, extend energy out through your feet. Inhale and start to lift one leg in the air. Keep the hips stable as if you were still on two feet and press through the heel of the high leg. Hold 5-10 breaths. Repeat on second side. Indications: Quieting the mind, strengthening the arms, stretching the hamstrings and hip flexors, developing confidence in balance. Contraindications: Carpal tunnel syndrome, high blood pressure. Modifications to challenge: Add Knee to Nose pose. Modifications to support: Lower the leg just above the floor.
English Name: Knee-To-Nose Pose Sanskrit Name: Jaanu Naasikaa Adho Mukha Svanasana Directions: Begin in Downward Facing Dog. Inhale and lift your right leg straight up. Exhale and bend your right knee to bring it towards your nose. Touch your nose to your knee or get as close as you can. Hold for 1-5 breaths. Inhale and lift your right leg up again. Exhale and come back to Adho Mukha Svanasana. Indications: Improving core strength, stretching the shoulders, hamstrings, calves and back, can help relieve stress and anxiety, strengthens the spine, shoulders, arms and wrists, improves digestion, can prevent osteoporosis. Contraindications: Chronic headaches, carpal tunnel syndrome, high blood pressure, later pregnancy. Modifications to challenge: Repeat many times moving toward Down Dog Split. Modifications to support: Perform knee-to-nose on knees.
English Name: Forearm Plank Sanskrit Name: Phalakasana II Directions: Begin in Phalakasana I. Walk your elbows onto the mat while keeping the hands parallel. Firm your shoulder blades against your back and spread your collarbones wide. Press your front thighs up toward the sky. Engage your deepest abs while looking slightly forward, keeping the throat and eyes soft. Indications: Stretching hips, spine, forearms and neck, strengthening shoulder, arms, thighs, abs, back and focus, increasing cardiovascular endurance. Contraindications: Shoulder and torso injuries, later pregnancy. Modifications to challenge: Lift one leg. Modifications to support: Perform Half Forearm Plank on the knees.
English Name: Dolphin Pose Sanskrit Name: Catur Svanasana Directions: Start from Down Dog or All Fours. Set your knees directly below your hips and your forearms on the ground with your shoulders directly above your wrists. Firmly press your forearms into the ground. Curl your toes under and lift your knees away from the ground. Lengthen your tailbone away from the spine. Draw the inner legs up from your inner ankles. Continue to press the forearms actively into the ground. Firm your shoulder blades against your back, widen them away from the spine and draw them toward the tailbone. Hold your head between the or keep them slightly bent. Continue to lengthen your tailbone away from the pelvis and lift the top of your sternum away from the ground. Indications: Stretching the shoulders, hamstrings, calves and arches, strengthening the arms and legs, calming the mind, can help relieve stress and mild depression, therapeutic for high blood pressure, asthma, flat feet and sciatica. Contraindications: Shoulder or neck injuries. Modifications to challenge: Tiptoe feet forward, draw heels flat on ground. Modifications to support: Push away from floor or soften knees.
HIP OPENING POSES English Name: Frog Pose Sanskrit Name: Mandukasana Directions: Begin kneeling with both knees and feet touching. Inhale deeply exhale as you roll your spine forward over your knees. Start to bear weight on your forearms and walk your elbows forward. Once you are settled, begin to walk your knees as wide apart as they will comfortably allow. Flex your feet, bring the inside edges to touch the mat and be mindful not to torque your knees or hips. The angle in both the knees and ankles should be no greater than 90 degrees. Elongate the back of your neck and allow your chest to move toward the ground as you feel your hip joints open. Soften your heart and let your shoulder blades draw towards one another, while gently pushing your hips down and your knees wide. Most importantly, ensure the feet stay in line with the knees so you do not cause injuries. Indications: Opening the chest, shoulders, hips, knees and ankles. Improving posture and external rotation of the thighs, relieving stress and depression. Can help menstrual cramps and circulation. Contraindications: knee and hip injuries, lower back pain, later pregnancy. Lower Back Pain Modifications to challenge: Bring chest fully to the ground. Modifications to support: Take Ardha Mandukasana or use a folded blanket or yoga mat under the knees or a bolster under the chest.
English Name: Happy Baby Pose Sanskrit Name: Ananda Balasana Directions: Lie on your back, drawing knees towards the chest. Grip the outsides of your feet with your hands and open your knees slightly wider than your body. Position each ankle directly over the knee, so your shins are perpendicular to the ground. Actively push feet into the hands as you pull your shoulders down to create resistance. Indications: Stretching the inner thighs, hips and back, calming the mind, can help relieve stress, fatigue and menstruation cramps. Contraindications: Knee or neck injuries, pregnancy, diarrhea. Modifications to challenge: Push tailbone to the ground. Modifications to support: Use a strap to reach feet.
English Name: Garland Pose Sanskrit Name: Malasana Directions: Step your feet a little wider than your mat and externally rotate the legs. Squat down, dropping your tailbone toward the ground and lifting your crown toward the sky. Press your elbows against your inner knees, bringing your palms together in Anjali Mudra. Breathe and hold for 5-10 breaths. Indications: Stretching the ankles, feet, hips and spine, stimulating digestive and reproductive systems, lengthening the spine, energizing the body. Contraindications: Low back or knee injuries, later pregnancy. Modifications for challenge: Bind or half bind of the arms behind the shins. Modifications for support: Sit on a block, chair or bolster.
English Name: Wide Legged Forward Seated Fold Sanskrit Name: Upavistha Konasana Directions: Sit in Dandasana. Tone your abs and spread the feet as wide as they can go while sitting evenly on your hips. Ensure that the thighs stay parallel, kneecaps pointing up. Inhale, flex the heels into the ground and maintain the length of the torso as you exhale. Press the thighbones into the floor on an inhale and walk your hands forward on an exhale. Keep pressing your hands into the earth as you push your toes back to keep the thighs parallel. Inhale to hold and exhale to lengthen. Hold for 5-10 breaths. Indications: Stretching the ankles, inner thighs, feet, hips and spine, stimulating digestive and reproductive systems, lengthening the spine, energizing the body. Contraindications: Low back or knee injuries. Modifications for challenge: Spread the feet wider than 90 degrees, keeping kneecaps pointing up. Modifications for support: Sit on a blanket or place blocks or bolsters under hands or head.
English Name: Bound Angle Pose Sanskrit Name: Baddha Konasana Directions: Sit with your legs bent in front of you. Open your knees to the sides and pull your heels toward your pelvis. Bring your heels as close to your pelvis as you comfortably can and press the soles of your feet together. Grasp the big toes with your first and second fingers or clasp each hand around the ankles or shins. Firm the shoulder blades against the back and lengthen the front torso through the top of the sternum. Indications: Centering, calming the mind, stimulating digestive and reproductive organs, regulating heart and circulatory systems, stretching the inner thighs, calves and knees, stimulating the pelvis and spinal column, can relieve menstrual cramps, menopause and depression and open the pelvis for childbirth. Contraindications: Ankle injuries, knee injuries. Modification to challenge: Bring outer knees to touch the ground. Modification to support: Sit against a wall or add yoga blankets, bolsters or blocks.
English Name: Fire Log Pose Sanskrit Name: Agnistambhasana Directions: Begin seated. Bend the knees and draw your right shin parallel to your body. Lay it on the ground and stack your left leg on top of the right. Keeping your front torso long, exhale and start to align your shoulders over your hips. Keep the space between your pubis and navel long. Hold 30 seconds to 1 minute. Inhale to lift the torso and straighten your legs to come out of the pose. Breathe in between sides repeat for the same length of time with the other leg. Indications: Opening the knees and ankles, creating circulation in the reproductive and digestive systems, improving posture, can help with sciatica and lower back pain. Contraindications: Low back and knee injuries. Modifications to challenge: Add a forward fold. Modifications to support: Bring a block between the knee and foot.
English Name: Half Pigeon Pose Sanskrit Name: Ardha Kapotasana Directions: Come to all fours with your hands below your shoulders, knees below your hips. Bring your left knee forward toward your left wrist and externally rotate from the hip so the left ankle is near the right wrist. Slide your right leg toward the back of your mat and lower both hips toward the ground. As you lower your pelvis, be sure that your hips don’t spill to the left. Ensure your back leg is extended straight. Press the top of your back foot into the ground to more deeply stretch the hip flexors. Stay here, with your arms straight and your hands alongside your hips, for 2-4 breaths, letting your hips settle toward the ground and observing the sensations in your lower body. Stay here or walk your arms forward. Complement this action by rooting down through your front shin and the top of your back foot. Feel how this increases the opening in your front hip and back thigh. Take 2-4 deep breaths here. Continue to deepen the posture by walking your arms forward until your forehead rests on the ground. Continue to root down through your front shin and back foot. Breathe into your hips and relax your eyes, jaw and throat. Pass through all fours or Down Dog to neutralize between side, then repeat on your second leg. Modifications to challenge: Bringing the elbows to the ground or straighten your spine and chest fully over your front leg. Modifications to support: Add blocks under the elbows, chest or glute.
English Name: Mermaid Pose Sanskrit Name: Eka Pada Raja Kapotasana Directions:. Begin in Half Pigeon with right leg forward, squaring your hips by rolling your left ribs forward and encouraging the left hip to fall towards the mat. Pop up onto fingertips with straight arms and work on lifting the top of your pelvis and heart. Gently roll your shoulder heads back and hold for 8 breaths. Look over your left shoulder and bend your left knee, drawing your foot in. Reach back and grab your foot with your left hand. If simply making contact with the foot is intense, stay here and breathe. Otherwise, begin a slow bend in your left elbow to draw the foot in closer towards your body. Continue to roll your left hip down towards the mat and brace yourself by keeping your right fingertips on the ground in front of your body. Keep your left elbow bend and slide your left foot down the inside of your forearm until it lands in the crook of your elbow. Engage your core by lifting up through your belly and chest. Lift your right hand up without rocking forward and reach back to clasp the left. Keeping your hands clasped, drop your chin slightly and take your gaze down. Lift your clasped arms up above your head, letting them slide behind your skull so that the right elbow points straight up. Once the arm is behind you, take your gaze forward and renew the effort to square your hips and chest to the front. Pull your heart up as you root down through your hips and keep the right shoulder relaxing in the socket. Take 8 breaths here, then release your clasp and come back into half pigeon. Breathe through a vinyasa, child’s pose or cat/cow to neutralize the spine, then repeat on the second side. Indications: Stretching the quadriceps, hips, back, chest and shoulders, strengthening the core and pelvic floor, creating expansion through the front body, can help improve balance. Contraindications: Shoulder, hip, knee or ankle injuries, some pregnancy. Modifications to challenge: Hold longer. Modifications to support: Use a strap between the hands.
English Name: Splits Pose or Monkey Pose Sanskrit Name: Hanumanasana Directions: Start in a lunge or kneeling posture. Step your right foot forward about 12 inches. Slowly straighten your right knee lowering your hips toward the ground. Press the left thigh back, supporting with your hands on the ground or blocks. Carefully descend the front of the left thigh and the back of the right leg toward the ground. Ensure the right kneecap points up toward the ceiling and the center of the back kneecap presses directly on the ground. Keep the legs active and parallel. Bring the hands into Anjali Mudra or stretch the arms straight up toward the ceiling. Indications: Stretching the thighs, hamstrings and groins, stimulating the abdominal and sexual organs, can help sciatica and hip tightness. Contraindications: Hamstring, groin and knee injuries. Modifications to challenge: Arms up, blocks under feet. Modifications to support: Ardha Hanumanasana, blocks under hands.
STANDING BALANCES English Name: Tree Pose Sanskrit Name: Vrksasana Directions: Start in Tadasana. Begin to shift your weight into your left foot, keeping the inner foot firm to the ground, and bend your right knee. Reach down with your right hand and clasp your right ankle. Draw your right foot up and place the sole against the inner ankle, calf or left thigh. Press the right heel into the inner left groin, toes pointing toward the ground. The center of your pelvis should be directly over the left foot. Set the gaze softly on something that isn’t moving, a spot about 4-5 feet away. Lengthen your tailbone toward the ground. Stay for 10 breaths and switch sides. Indications: Strengthening thighs, calves, ankles, stretching the hips, inner thighs, chest and shoulder, improves sense of balance, can help relieve sciatica and flat feet. Contraindications: Headache, insomnia, low blood pressure. Modifications to challenge: Take twisting tree, fallen tree, lotus tree with a bind, cactus arms or willow arms. Modifications to support: Keep floating foot on floor or ankle, stand with the back against the wall.
English Name: Eagle Pose Sanskrit Name: Garudasana Directions: Stand in Tadasana. Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. Point your left toes toward the ground, press the foot back, and hook the top of the foot behind the lower right calf. Cross the arms in front of you so that the left arm is under the right. Bend the right elbow into the crook of the left, raise the forearms perpendicular to the ground and stretch the fingers toward the ceiling. Stay for 15 to 30 seconds, unwind the legs and arms to stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed. Indications: strengthening and stretching legs, hips and shoulders, improves concentration and sense of balance, can relieve asthma, low back pain, shoulder pain and sciatica. Contraindications: Knee, ankle and labral injuries (hip and shoulder). Modifications for challenge: Balance upright and move elbows to knees. Modifications for support: Take a single wrap in the legs or tap toes to ground.
English Name: Dancer’s Pose Sanskrit Name: Natarajasana Directions: Begin in Tadasana. Root down through the big toe mounds of the feet while lifting the inner arches and releasing the tailbone down. Bend the right knee while keeping the hip bones level and pointing forward. Reach back with the right hand to clasp the ankle. Ensure you bind from the inner side of the foot and rotate the arm so that the fingertips point to the right. Pause and observe. Try to keep the elements of Tadasana in this one-legged version. Inhale, root down and start to kick the right foot into the right hand. As this happens, lift the left inner thigh, keep pointing the pubic bone forward and lift the chest. Start to press the right thigh back and up so that the thigh remains in a neutral position. Be mindful that your lower spine is stretched and your lower abs and pelvic floor remain engaged. Simultaneously reach the left arm forward and up. As you lift the leg and arm, continue to pin the right knee toward the midline so it does not wing out. Use your drishti to focus on a soft point ahead of you. Hold for 5-10 breaths, release to Tadasana, then repeat on the second side. Indications: Strengthening and stretching legs, hips, chest and shoulders, improves concentration, postural awareness and sense of balance, can relieve asthma, Contraindications: Knee, ankle and labral injuries (hip and shoulder). Modifications for challenge: Straighten the lifted leg or reverse the grip to King Dancer’s Pose. Modifications for support: Stand with knees together without lifting the leg, use a strap around the foot or use a wall or chair to balance.
English Name: Extended Big Toe Pose Sanskrit Name: Utthita Hasta Padangustasana Directions: From Tadasana, bring your left knee toward your belly. Reach your left arm inside the thigh and grab on to the big toe. If your hamstrings are tight, hold a strap looped around the left sole. Firm the front thigh muscles of the standing leg and press the outer thigh inward. Inhale and extend the left leg forward. Straighten the knee as much as possible. If you’re steady, sweep the leg out to the side by externally rotating the femur. Breathe steadily and gold for 30-60 seconds. Swing the leg back to center with an inhale and lower the foot to the ground with an exhale. Repeat on the other side for the same length of time. Indications: Strengthening the legs and ankles, stretching the backs of the legs, opening the chest and shoulder, improving sense of balance. Contraindications: Ankle or low back injuries. Modifications to challenge: Hold leg freely or place palm to sole of foot. Modifications to support: Use a strap looped around the foot.
CORE OPENING POSES English Name: Boat Pose Sanskrit Name: Navasana Directions: Sit on the ground with knees bent. Lean back slightly, sitting on the “tripod” of your sitting bones and tailbone. Exhale lift your feet off the ground, so that the thighs are angled about 45-50 degrees to the ground. Start to straighten your knees, raising the tips of your toes above the level of your eyes. If this isn’t possible remain with your knees bent, perhaps lifting the shins parallel to the ground. Stretch your arms alongside the legs or up to the toes. Spread the shoulder blades across your back and reach out through the fingers. Stay in the pose for 10-60 seconds. Release the legs with an exhalation and sit upright on an inhalation. Indications: Strengthening the abdomen, hip flexors and spine, stimulating the kidneys, thyroid, prostate glands and intestines, can help relieve stress and digestion. Contraindications: Asthma, diarrhea, headache, heart problems, insomnia, low blood pressure, menstruation, pregnancy, neck injuries. Modifications to challenge: Raise arms up, squeeze block between feet or move between navasana and ardha navasana. Modifications to support: Bend the knees, lower the hands down behind the sitting bones for support.
English Name: Head to Knee Forward Fold Sanskrit Name: Janu Sirasana Directions: Sit on the ground with your legs straight in front of you. Use a blanket under your hips if necessary. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the ground, with the shin at a right angle to the left leg (if your right knee doesn’t rest comfortably on the ground, support it with a folded blanket). Press your right hand against the inner right groin, where the thigh joins the pelvis, and your left hand on the ground beside the hip. Exhale and turn the torso slightly to the left, lifting the torso as you push down on and ground the inner right thigh. Line up your navel with the middle of the left thigh. just stay here, using a strap to help you lengthen the spine evenly, grounding through the sitting bones. Or, when you are ready, drop the strap and reach out with your right hand to take the inner left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left thigh into the ground and extending actively through the left heel. Use the pressure of the left hand on the ground to increase the twist to the left. reach your left hand to the outside of the foot. With the arms fully extended, lengthen front torso from the pubis to the top of the sternum. Exhale and extend forward from the groins, not the hips. Be sure not to pull yourself forcefully into the forward bend, hunching the back and shortening the front torso. As you descend, bend your elbows out to the sides and lift them away from the ground. Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the head last. Indications: Calming the mind, stretching the spine, shoulders, hamstrings and hips, stimulating the liver and kidneys, can help relieve mild depression, indigestion, anxiety, fatigue, headache or menstrual discomfort. Contraindications: Asthma, diarrhea, lumbar herniation, later pregnancy, knee injuries. Modifications to challenge: Add a block behind foot, cross wrists. Modifications to support: Use a strap.
English Name: Revolved Head to Knee Pose Sanskrit Name: Parivrtta Janu Sirsasana Directions: Sit on the ground with your torso upright and your legs wide. Bend your left knee and snug the heel into your right. Exhale, hinge to the right, and press the back of your right shoulder against the inside of your right thigh. Lay your right forearm on the ground inside your right leg, palm facing up. Lengthen the right side of your torso along the inside of the right thigh. Turn your right palm toward the inside edge of the foot and take hold of it, thumb on the top of the foot, fingers on the sole. Press the left femur firmly to the ground. Keep the back of your shoulder connected to the inner knee as you extend it; you’ll find that your torso is drawn out by the straightening knee. When your knee is straight, twist your torso toward the ceiling. Inhale your left arm straight up toward the ceiling, lean it back slightly, and then, with another inhale, sweep it behind your left ear and take hold of the outside edge of the right foot. Press the elbows away from each other, using them like a crank to help twist the upper torso further. Turn your head to look at the ceiling. Indications: Stretching the spine, shoulders, and hamstrings, stimulating abdominal organs such as the liver and kidneys, improving digestion, therapeutic for mild backache, anxiety, fatigue, headache and insomnia. Contraindications: Digestive system issues, spinal injuries. Modifications to challenge: Bind the hands around the foot. Modifications to support: Use a strap around foot.
English Name: Sage Marichi’s Pose Sanskrit Name: Marichyasana A Directions: Start in Dandasana. Bend your left knee and place the foot on the ground, with the heel as close to the left sitting bone as possible. Keep the right leg strong and rotated slightly inward, grounding the head of the thighbone into the ground. Press the back of the right heel and the base of the big toe away from the pelvis. ensure the inner left thigh presses firmly against the left side of the torso. As a preparation for the full pose, twist your torso to the right and press the back of the left shoulder against the inside of the left knee. Use this leverage to lengthen the left side of the torso along the thigh. gently unwind and face forward. Reach your left arm forward and rotate it inwardly, so the thumb points to the ground and the palm faces out to the left. As you reach the left arm forward, lengthen your torso forward and snuggle the left shin into the armpit. on an exhalation, sweep the forearm around the outside of the leg. The left hand will press against the outside of the left thigh or buttock. With another exhalation, sweep the right arm around behind your back. Clasp the right wrist in the left hand. Exhale and extend your torso forward from the groins, keeping the lower belly long. Lower the front torso as closely as possible to the right leg. Be sure the shoulders don’t scrunch up into the ears; draw the shoulders blades actively down your back. Indications: Calming the mind, stretching the spine and shoulders, stimulating abdominal organs like the liver and kidneys, improves digestion, flatulence and constipation Contraindications: Asthma, diarrhea, shoulder injuries. Modifications to challenge: It can be helpful for beginners to sit on a bolster or a stack of blankets to be able to move more deeply into the forward bend involved in this pose. Modifications to support: Use a strap between the hands to create that connection if the hands don’t meet.
STANDING POSES English Name: Mountain Pose Sanskrit Name: Tadasana Directions: Stand with the big toes touching, heels slightly apart. Lift and spread your toes and the balls of your feet, lay them softly down on the ground. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet. Firm your thigh muscles and lift the kneecaps, by engaging your quads. Lift the inner ankles to strengthen the inner arches. Lengthen your tailbone toward the ground and lift the pubic bone toward the navel. Press your shoulder blades into your back, widen them across and release them down your back. Lift the top of your sternum straight toward the ceiling while drawing your front ribs closed. Widen your collarbones, place your arms beside the torso and balance the crown of your head directly over the center of your pelvis. Keep your throat soft and the tongue wide and flat. Soften your eyes as you set your drishti (or gaze) ahead of you. Stay in the pose for 30-60 seconds, breathing easily. Indications: Improving posture, strengthening thighs, knees, and ankles, firms abdomen and hip, can help relieve sciatica. Contraindications: Headache, Insomnia, Low blood pressure Modifications for challenge: Lift one leg or balance on toes. Modifications for support: Perform against a wall, feeling the backs of your heels, sacrum and shoulder blades against it.
English Name: Forward Fold Sanskrit Name: Uttanasana Directions: Stand in Tadasana with hands on hips. Exhale and bend forward from the hip joints. As you descend, draw the front torso out of the hips and open the space between the pubis and sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position. If possible, bring your palms or fingertips to the ground beside your feet or bring your palms to the backs of your ankles. If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the ground and lift the sitting bones toward the ceiling. Lift the arches of the feet and turn the top thighs slightly inward. With each inhalation in the pose, lift and lengthen the front torso; with each exhalation release a little more fully into the forward bend. Stay in the pose for 30-60 seconds to 1 minute. Indications: Calming the mind, can help relieve stress and mild depression, stimulating the liver and kidneys, stretching the hamstrings, calves and hips, strengthening the thighs and knees. Improves digestion, can help relieve fatigue and anxiety, can help relieve headache and insomnia, therapeutic for asthma, high blood pressure, infertility, osteoporosis and sinusitis. Contraindications: Back injuries. Modifications to challenge: To increase the stretch on the backs of the legs, stand in the forward bend with the balls of your feet elevated an inch or more off the ground. Modifications to support: Bend knees, take blocks under hands or feet.
English Name: Half Forward Fold Sanskrit Name: Ardha Uttanasana Directions: From full Uttanasana, press your palms or fingertips into the ground (or blocks) beside your feet. With an inhale, straighten your elbows and torso away from your thighs, finding as much length between your pubic bone and navel as possible. With your palms or fingertips, push down and back against the ground, and lift the top of your sternum up. Look forward slightly, being careful not to compress the back of your neck. Hold the position for a few breaths. Then, with an exhale, release your torso into full Uttanasana. Indications: Stretching the torso, spine, hamstrings and feet, strengthening the back, improving posture, stimulating the belly. Contraindications: Neck injuries. Modifications to challenge: Place hands at hips. Modifications to support: Add blocks under hands.
English Name: High Lunge Pose, also known as High Crescent Lunge or Eight Point Crescent Moon Sanskrit Name: Ashta Chandrasana Directions: Step one foot forward between your hands, aligning your knee over the heel, while keeping the back leg strong and firm. Inhale and raise your arms and torso upright. Lengthen your tailbone toward the ground and stack your back heel under the toes. Draw the ribs down and in. Hold for 30 to 60 seconds and repeat on the second side. Indications: Stretching hip flexors, thighs, abs and spine, strengthening back, legs and feet, can relieve sciatica and anxiety. Contraindications: High blood pressure, heart problems, ankle injuries. Modifications to challenge: Bend the back knee and straighten again, add twists. Modifications to support: To improve balance, rest the thigh of the forward leg on a chair.
English Name: Low Lunge Pose Sanskrit Name: Anjaneyasana Directions: Step your right foot forward between your hands, aligning the right knee over the heel. Lower your left knee to the ground and, keeping the right knee fixed in place, slide the left back until you feel a comfortable stretch in the left front thigh. Turn the top of your left foot to the ground. Inhale and lift your torso. Sweep your arms out and up. Draw the tailbone down toward the earth and lift your pubic bone toward your navel. Lift your chest and if dropping the head back, be careful not to compress the back of your neck. Reach your pinkies toward the ceiling. Hold for 30- 60 seconds, repeat on the other side. Indications: Stimulating the thyroid gland, opening knees, hips and chest, strengthening abs and back, energizing the body, stimulating the digestive system. Contraindications: High blood pressure, hip, knee or hamstring injuries. Modifications to challenge: Plunge the hips forward or place a high block under hamstring. Modifications to support: Keep 90 degrees at the knees without hinging forward, add blanket under knee.
English Name: Chair Pose Sanskrit Name: Utkatasana Directions: Stand in Tadasana. Inhale and raise your arms beside the ears as you sit your hips down. Keep the arms parallel, palms facing inward, or join the palms. Exhale and bend your knees deeper, trying to take the thighs as parallel to the ground as possible. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels. Firm your shoulder blades against the back and draw the front ribs in. Take your tailbone down toward the ground, lift the arches of your feet and drop the hips a little lower. Hold 5-10 breaths. Indications: Strengthening the ankles, thighs, calves, and spine, stretching shoulders, spine and chest, stimulating the abdominal organs, diaphragm and heart, can help reduce flat feet. Contraindications: Headache, insomnia, low blood pressure. Modifications to challenge: Increase the strength of your thighs by squeezing a block between them during the pose. Modifications to support: Soften the knees to a micro bend.
English Name: Warrior I Pose Sanskrit Name: Virabhadrasana I Directions: Stand in Tadasana. With an exhale, step one foot back, legs about 3-4 feet apart. Raise your arms perpendicular to the ground and breathe. Reach actively through the outer edges of the hands, firm the scapulae against the back and draw them down toward the tailbone. Externally rotate your back leg 45- 60 degrees and align the front heel with the middle of the back arch. Inhale as you rotate your torso to the front, squaring the front of your pelvis as much as possible with the front edge of your mat. Press the head of the back thigh bone forward and ground the heel. Lift up through the arch of the back foot and rotate the meat of your thigh away from the ground. Lengthen your tailbone and exhale to bend your front knee over the front ankle. Reach strongly through your arms, lifting the ribcage away from the pelvis. As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms. Keep arms parallel or bring the palms together. Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs. Hold for 5-10 breaths and repeat on the other side. Indications: Stretching the chest and lungs, shoulders, neck, abs and psoas, strengthening the shoulders, arms, back thighs, calves, and ankles. Contraindications: High blood pressure, heart problems, knee injuries, hip injuries or replacements. Modifications to challenge: Perform with back heel against a wall. Modifications to support: Keep the back heel grounded and the lower back lengthened in this pose.
English Name: Warrior II Pose Sanskrit Name: Virabhadrasana II Directions: Stand in Tadasana. With an exhalation, step or lightly jump your feet 3-4 feet apart. Raise your arms parallel to the ground and reach them actively out to the sides, shoulder blades wide, palms down. Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left kneecap is in line with the center of the left ankle. Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the ground. If possible, bring the left thigh parallel to the ground. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the ground. Stretch the arms away from the space between the shoulder blades, parallel to the ground. Don’t lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers, with a soft gaze, or drishti. Hold the posture for 5-10 breaths, then repeat on the second side. Indications: Strengthening and stretching the legs and ankles, stretching the groins, chest and lungs, shoulders, stimulating abdominal organs Increases stamina, can help relieve backaches, especially through second trimester of pregnancy, therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica. Contraindications: Diarrhea, headache, high blood pressure. Modifications to challenge: Bend the knee fully or stay longer. Modifications to support: Perform against a wall, lining up shoulders and pinky fingers.
English Name: Reverse Warrior Sanskrit Name: Viparita Virabhadrasana Directions: Stand in Virabhadrasana II with the right foot forward and the front heel lined up with the center of the arch of the back foot, arms extended out to the sides. Exhaling, deeply bend the front knee until the knee comes just over the heel. Depending on your body, the knee may be behind the heel, but should never extend past it. When coming into viparita virabhadrasana, reverse warrior pose, the focus is often on giving the side of the body that is facing forward an intense stretch, but the pose can be deepened by lengthening both sides of the body simultaneously. Reach back through the left arm. Lengthen the whole left side of the body back over the back leg. Allow the left hand to lightly rest where it falls on the left leg. Gazing out over the middle finger of the right hand, turn the right palm up and reach upward. The gaze can follow the hand up or the neck can stay relaxed with the head facing to the side. Lift the right hip up and away from the thigh and drop the left hip down to keep them level. Keep the knee deeply bent and aligned with the toes. Hold for 5-10 breaths and repeat on the second side. Indications: Strengthening the hips, quads, arms, shoulders, obliques, abs and neck; stretching the hips, legs and obliques, opening the chest and shoulders, improving flexibility in the spine, inner thighs, ankles and chest, increasing blood circulation within the body. Contraindications: Neck, hip, spinal or shoulder injuries, high or low blood pressure. Modifications to challenge: Take a half bind. Modifications to support: Use a strap between hands.
English Name: Humble Warrior, aka Bowing Warrior, Bound Warrior Sanskrit Name: Baddha Virabhadrasana Directions: Stand in Virabhadrasana I with the left foot forward. Inhale and clasp your hands behind your back. Exhaling, deeply bend the front knee and keep your heart open as you bow your chest to the inside of your front leg. If necessary, you can also widen the stance here. Gaze toward your left ankle or deepen the posture until you can see the right thigh or ankle. As you hold for 5-10 breaths, ensure your right hip continues to drive forward and your right thigh externally rotates from the socket. Release the hands and easily return to Warrior I. Repeat on the second side. Indications: Strengthening the hips, thighs, obliques, abs and neck; stretching the spine, hips, legs and obliques, opening the shoulders, neck and sacroiliac joint, improving flexibility in the spine, inner thighs, ankles and chest, increasing blood circulation within the body. Contraindications: Neck, hip, spinal or shoulder injuries, high or low blood pressure. Modifications to challenge: Intensify the bind or grab the ankle. Modifications to support: Spin the back heel to lunge position to support hip opening or add a strap between hands to support shoulder opening.
English Name: Extended Side Angle Pose Sanskrit Name: Utthita Parsvakonasana Directions: Start from Prasarita or Warrior II. Bend your front knee, raise your arms parallel to the ground and reach them actively out to the sides. Keep your shoulder blades wide, palms down. Externally rotate your front leg to 90 degrees and your back leg about 45 degrees. Align the front heel with the back heel, firm your thighs and laterally flex the spine toward the front leg. Anchor the back heel to the ground by lifting the inner left thigh. Exhale and bend your front knee over the front ankle. As you bend the knee, push the inner knee toward the little toe side of the foot and bring the front thigh parallel to the ground. Firm your shoulder blades against the back ribs. Extend your bottom elbow to the inner knee or hand toward the floor. Straighten the top arm up toward the ceiling, turning the palm to face the head and, with an inhalation, reach the arm over the ear, palm facing the ground. Stretch from your back heel through your front fingertips, lengthening the entire side of your body. Turn your head to look at the top arm. Release your bottom shoulder away from the ear and create space between the waist and the thigh. Create as much length along the right side of your torso as you do along the left. Actively push the front knee back against the inner arm; counter this by burrowing your tail bone into the back of your pelvis.. Stay for 30-90 seconds then inhale to come up. Push both heels strongly into the ground and stand in a neutral position. Reverse the feet and hips to repeat for the same length of time on your second side. Indications: Strengthening and stretching the legs, knees, and ankles, stretching the hips, spine, waist, chest, lungs and shoulders, stimulating abdominal organs, increasing stamina and energy. Contraindications: Headache, high blood pressure or neck injuries. Modifications to challenge: Come into a half or full bind. Modifications to support: Drop the fingertips down to the inside of the ankle, possibly using a block or brace your back heel against a wall, rest your forearm on the top of the bent-knee thigh.
English Name: Triangle Pose Sanskrit Name: Utthita Trikonasana Directions: Stand in Tadasana. With an exhalation, step or lightly jump your feet 3-4 feet apart. Raise your arms parallel to the ground and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right kneecap is in line with the center of the right ankle. Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the ground. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel. Rest your right hand on your shin, ankle, or the ground outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb. Indications: stretching and strengthening the thighs, knees, and ankle stretching the hips, groins, hamstrings, and calves; shoulders, chest, and spine stimulating the abdominal organs can help relieve stress, improving digestion help relieve the symptoms of menopause, can help relieve backache, especially through second trimester of pregnancy, therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis and sciatica. Contraindications: Diarrhea, headache, low blood pressure, some heart conditions, high blood pressure, neck problems. Modifications: If it isn’t possible to comfortably touch the ground with the bottom hand or fingertips, support the palm on a block.
English Name: Pyramid Pose Sanskrit Name: Parsvottanasana Directions: Stand in Tadasana. With an exhalation, step or lightly jump your feet 3-4 feet apart. Rest your hands on your hips. Externally rotate your left thigh about 45-60 degrees and align the right heel with the left heel. Firm your thighs and ensure the right kneecap is in line with the center of the right ankle. Inhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the back heel. Firm your scapulae against your back torso and lengthen your tailbone toward the ground. Lean the torso forward over the right leg. Press your fingertips to the ground on either side of the right foot or atop the ankle. Press the thighs back and lengthen the torso forward, lifting through the top of the sternum. Push firmly the base of the big toe and the inner heel of the front foot into the ground and lift the inner thigh of the front leg. Hold your torso and head parallel to the ground for a few breaths. Hold your maximum position for 15 to 30 seconds, come up with an inhalation by pressing actively through the back heel and dragging the tailbone first down and into the pelvis. go to the left side. Indications: Calming the mind, energizing the body, stretching the spine, shoulders and wrists, toning the hips, quads and hamstrings, stimulating the digestive system, improving posture and sense of balance, can help remove toxins and aid digestion. Contraindications: Back injuries, high blood pressure. Modifications to challenge: Take hand to outside of bottom foot. Modifications to support: Practice with your back heel pressed to a wall. The heel’s contact with the wall will help you keep it grounded. Use blocks under hands.
English Name: Lizard Pose Sanskrit Name: Pristhasana Directions: Begin in Down Dog. With an exhalation, step your left foot forward to the outside edge of your right hand. Let both hands come to the inside and allow weight on them, using your fingertips, palms or blocks. If you need space you can heel-toe the foot a little wider, but make sure both hip bones point forward. Inhale and stay in the pose or lower onto one or both forearms. Gaze slightly forward as you exhale. Press through the back leg firmly and squeeze your outer hips in. Hold your torso and head parallel to the ground for a few breaths. Hold your maximum position for 30 to 60 seconds, come up with an inhalation by pressing actively through the back heel and using your hands for support. Return to Down Dog for a few breaths then repeat on the right side. Indications: Calming the mind, opening the hips, stretching the spine, shoulders and wrists, toning the adductors, stimulating the digestive system, improving posture and breath control. Contraindications: Back injuries, high blood pressure. Modifications to challenge: Come onto two forearms. Modifications to support: Taking blocks under hands, resting back knee on mat.
English Name: Wide Legged Forward Fold Sanskrit Name: Prasarita Padottanasana Directions: Stand in Tadasana, facing one of the long edges of your mat, and step or lightly hop your feet apart 3-4 feet. Lift your inner arches by drawing up on the inner ankles and press the outer edges of your feet and mound of the big toe firmly into the ground. Engage the thigh muscles by drawing them up and place your hands on your hips. Inhale and lift your chest. Exhale and lean the torso forward from the hip joints, maintaining the length of the spine. As your torso approaches parallel to the ground, press your fingertips onto the earth directly below your shoulders. Extend your elbows fully and move your spine evenly. Keep the back of the neck long and direct your gaze 3-6 inches forward. Take a few more breaths and then, with an exhalation, bend your elbows and lower your torso and head into a full forward bend. You can grab your big toes with your first three fingers or let your hands come under the shoulders. Ensure as you move down that you keep your front torso as long as possible. Widen the shoulder blades across the back and draw your shoulders away from your ears. Stay in the pose anywhere from 30-60 seconds, or 5-10 breaths. To come out, bring your hands back on the ground with an inhalation, rest your hands on your hips and lift the torso up to stand. Walk or hop your feet back into Tadasana. Indications: Strengthening and stretching the legs and spine, toning the abdominal muscles, activating the digestive organs, calming the mind, can help relieve mild backache, can be therapeutic for headache, fatigue and mild depression. Contraindications: Lower-back problems, spinal or hip injuries, high blood pressure. Modifications to challenge: Take “yogi toe lock,” grab ankles or reverse prayer. Modifications to support: Bend knees, add blocks under hands.
HEART OPENING POSES English Name: Cobra Pose Sanskrit Name: Bhujangasana Directions: Lie prone on the ground. Stretch your legs back, tops of the feet on the ground. Spread your hands on the ground under your shoulders. Hug the elbows back into your body. Press the tops of the feet and thighs and the pubis firmly into the ground. On an inhalation, begin to straighten the arms to lift the chest off the ground, going only to the height at which maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the hips. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine. Indications: Strengthening the spine, stretching chest and lungs, shoulders, and abdomen, stimulating abdominal organs, opening the heart and lungs, can help relieve stress and fatigue. Contraindications: Back injuries, carpal tunnel syndrome, headache, pregnancy. Modifications to challenge: Move to Upward Facing Dog. Modifications to support: Perform on wall, add blocks under hands, widen hands.
English Name: Locust Pose Sanskrit Name: Salabhasana Directions: For this pose you might want to pad the ground below your pelvis and ribs with a folded blanket. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the ground. Turn your big toes toward each other to inwardly rotate your thighs, and firm your hips so your tailbone presses toward your pubis. Exhale and lift your head, upper torso, arms, and legs away from the ground. You’ll be resting on your lower ribs, belly, and front pelvis. Firm your hips and reach strongly through your legs, first through the heels to lengthen the back legs, through the bases of the big toes. Keep the big toes turned toward each other. Raise your arms parallel to the ground and stretch back actively through your fingertips. Imagine there’s a weight pressing down on the backs of the upper arms and push up toward the ceiling against this resistance. Press your scapulae firmly into your back. Gaze forward or slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted. Indications: Strengthening the muscles of the spine, hips, and backs of the arms and legs, stretching the shoulders, chest, belly and thighs, improving posture, stimulating abdominal organs, can help relieve stress, fatigue and flatulence. Contraindications: Headache, serious back injuries, neck injuries. Modifications to challenge: Lift both legs and clasp hands. Modifications to support: Keep legs down and feet apart, use hands to support.
English Name: Wild Thing Pose Sanskrit Name: Camatkarasana Directions: Start in Downward-Facing Dog. Bring your weight into your right hand and roll onto the outer edge of your right foot like Side Plank. On an inhalation, lift your hips with buoyancy. Stay strong in your right hand making a clawing action with the fingers. Keep the head of the right arm bone back. On an exhalation, step your left foot back and place your toes on the ground with your knee partially bent. Curl back through your upper back to create a sweeping action of the shoulder blades into the back of the rib cage. On an inhalation lift your hips higher until you curl more into a backbend with your right foot solid on the ground. Keep breathing and extend your left arm from your heart, expressing your power and freedom. Indications: Opens up chest, lung, and shoulder areas Opens the front of the legs and hip flexors Builds strength in shoulders and upper back, can help with fatigue, mild depression. Contraindications: Carpal Tunnel Syndrome, rotator cuff injuries, most shoulder injuries, wrist injuries. Modifications to challenge: Reach to back foot toward a wheel pose. Modifications to support: This pose is not appropriate for shoulder injuries. Replace with side plank or forearm plank, keep foot on floor.
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