Boat Pose

Boat Pose

Yoga

SANSKRIT: Paripurna Navasana (par-ee-POOR-nah nah-VAHS-anah)

DESCRIPTION: From a seated position the feet are lifted up so that the thighs are angled about 45-50 degrees relative to the earth. The tailbone is lengthened into the earth and the pubis pulls toward the navel. The shoulder blades are spread across the back and the hands reach around the back of the calves, with legs pulled towards the body. The chin is tipped slightly toward the sternum so that the base of the skull lifts lightly away from the back of the neck. Gaze is forward.

BENEFITS: Strengthens the abdomen, hip flexors, and spine. Stimulates the kidneys, thyroid and prostate glands, and intestines. Helps relieve stress. Improves digestion.

Cat Pose

Cat Pose

Yoga

SANSKRIT: Marjaryasana (mar-jar-ee-AHS-anna)

DESCRIPTION: The wrists, elbows and shoulders are in one line. The abdomen is pulled in and up with the spine arched in a strong Cobra spine. The crown of the head is towards the earth and the neck is relaxed. The gaze is between the arms towards the belly.

BENEFITS: Relieves the spine and neck. Energizes the body.

Chair Pose

Chair Pose

Yoga

SANSKRIT: Utkatasana (Oot-kah-TAHS-anah)

DESCRIPTION: From a standing position, the feet are together and rooted into the earth with toes actively lifted. The knees are bent and the weight of the body is on the heels of the feet. The pelvis is tucked in and the ribcage is lifted. The neck is a natural extension of the spine. The arms are lifted up toward the sky with the elbows straight and the biceps by the ears. The hands can be together or separated and facing each other with the fingers spread wide. The gaze is forward.

BENEFITS: Strengthens the ankles, thighs, calves, and spine. Stretches shoulders and chest. Stimulates the abdominal organs, diaphragm, and heart. Reduces flat feet. Energizes the entire body.

Crow Pose

Crow Pose

Yoga

SANSKRIT: Bakasana (bah-KAHS-anna)

DESCRIPTION: From an inverted position, with the hips up and the head down, the arms are bent in a 90-degree angle with the knees resting on the elbows. The palms are firmly rooted into the earth with knuckles pressed firmly into the earth for support. The belly is pulled up and in towards the spine with the ribcage and chin lifted. The weight of the body shifts slightly forward as the toes lift up and off the earth into the full expression of the pose. The gaze is down and slightly forward.

BENEFITS: Strengthens arms and wrists. Stretches the upper back. Strengthens the abdominal muscles. Opens the groin. Tones the abdominal organs.

Warrior III

Warrior III

Yoga

SANSKRIT: Virabhadrasana III (VEER-ah-bha-DRAS-anna)

DESCRIPTION: From a standing position, one leg is rooted and perpendicular to the earth while the other leg is raised, extended back and parallel to the earth. The head of the thighbone of the standing leg presses back towards the heel and is actively rooted into the earth. The arms and the extended leg lengthen in opposing directions with Bandhas engaged. The hips are squared and the tailbone presses firmly into the pelvis. The arms, torso, and extended raised leg should be positioned relatively parallel to the floor. The gaze is forward or down.

BENEFITS: Strengthens the ankles and legs. Strengthens the shoulders and muscles of the back. Tones the abdomen. Improves balance and posture.