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.

Dragonfly Pose

Dragonfly Pose

Yoga

SANSKRIT: Parsva Bhuja Dandasana (pars-vah bhuu-jah dahn-DAHS-anna)

DESCRIPTION: Cross your right ankle just above your left knee and flex your foot. Lower into a squat, balancing on your left toes. Bring your fingertips to the floor. Twist your upper body to the left. Position the arch of your right foot against the back of your right arm. Place your palms on the floor to your left, shoulder-width apart. Bend your elbows and shift your bodyweight into your hands. Extend your left leg to the right and draw your elbows together. Balance in the pose for several breaths. Exhale and bend your left leg, then slowly release the pose. Change sides.

BENEFITS: Challenges and improves balance, tones the abdominal organs, strengthens the shoulders, arms, and back, opens the hips, tones the legs, boosts confidence and inner strength.

Warrior II

Warrior II

Yoga

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

DESCRIPTION: From a standing position, the legs are separated into a wide stance. The front knee is bent in a 90-degree angle directly above the ankle. The back leg is extended and straight with the outside edge of the back foot gripping the earth in a 60-degree angle towards the front. The inner thighs are externally rotated away from each other. The pelvis is tucked. The ribcage is lifted. The arms are extended out to the sides and are aligned with the shoulders in a straight line with the fingers reaching out as the shoulder blades squeeze together. The gaze is toward the front fingers.

BENEFITS: Strengthens and stretches the legs and ankles. Stretches the groin, chest, lungs, and shoulders. Stimulates abdominal organs. Increases stamina. Relieves backaches, especially through second trimester of pregnancy. Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica.

Warrior I

Warrior I

Yoga

SANSKRIT: Virabhadrasana I (VEER-ah-bha-DRAS-anna one)

DESCRIPTION: From a standing position, the legs are in a wide stance with the feet aligned and flat on the earth. The back foot is in a 60-degree angle towards the front. The hips are squared. The inner thighs are rotated towards each other. The front knee is bent in a 90-degree angle directly above the ankle. The arms extend up to the sky with the biceps by the ears. The hands can be together or separated and facing each other with the fingers spread wide. The ribcage is lifted and the pelvis tucked. The gaze is forward.

BENEFITS: Stretches the chest, lungs, shoulders, neck, belly and groin (psoas). Strengthens the shoulders, arms and back muscles. Strengthens and stretches the thighs, calves and ankles.

Low Plank

Low Plank

Yoga

SANSKRIT: Chaturanga Dandasana (chaht-tour-ANG-ah don-DAHS-anna)

DESCRIPTION: From a prone position, the weight of the body is supported on the hands and the toes. The body is approximately 5 inches above and parallel to the earth. The abdomen is pulled up towards the spine. The pelvis is tucked. The palms are flat. The elbows are close to the side body and bent in a 90-degree angle and inline with the wrists. The toes are rooted into the earth as the heels push back. The gaze is down.

BENEFITS: Strengthens the arms and wrists. Tones the abdomens.