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.

Easy Seat

Easy Seat

Yoga

SANSKRIT: Sukhasana (suk-HAS-anna)

DESCRIPTION: From a seated position, bring your knees into a simple cross-legged pose. Both knees should be below the hips. Place the hands on the thighs or knees and keep the spine straight.

BENEFITS: Opens the hips and stretches the knees and ankles. Strengthens the back. Calms the mind, reduces stress and anxiety. Improves circulation and blood flow to the pelvis.

Garland Pose

Garland Pose

Yoga

SANSKRIT: Malasana (mah-LAHS-anah)

DESCRIPTION: From a squatting position the feet are as close together as possible (keep your heels on the floor if you can; otherwise, support them on a folded mat). The thighs are slightly wider than the torso. The torso is leaning gently forward and tucked snugly between the thighs. The elbows are pressed against the inner knees and the palms are together in Anjali Mudra (Salutation Seal). The knees resist the elbows to help lengthen the front torso. The gaze is soft and forward.

BENEFITS: Stretches the ankles, groins and back torso. Tones the belly.

Extended Triangle Pose

Extended Triangle Pose

Yoga

SANSKRIT: Utthita Trikonasana (oo-tee-tah tree-koh-NAHS-anna)

DESCRIPTION: From a standing position, the legs are straight and separated into a wide stance. The feet are aligned and flat on the earth with the back foot in a 60-degree angle towards the front. The inner thighs are rotated externally away from each other. The pelvis is tucked and the ribcage is lifted. One arm extends up towards the sky as the other reaches down to the earth. Both arms are aligned with the shoulders in a straight line. The fingers reach out as the shoulder blades squeeze together. The gaze is toward the front.

BENEFITS: Stretches and strengthens the thighs, knees, and ankles. Stretches the hips, groin, hamstrings, calves, shoulders, chest, and spine. Stimulates the abdominal organs. Helps relieve stress. Improves digestion. Helps relieve the symptoms of menopause. Relieves backache, especially through second trimester of pregnancy. Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica.