Camel Pose

Camel Pose

Yoga

SANSKRIT: Ustrasana (oosh-TRAHS-anna)

DESCRIPTION: From a kneeling position the knees are hip width apart and the thighs are perpendicular to the earth. The inner thighs are narrowed and rotated slightly inward with the buttocks engaged but not hardened. The tailbone is tucked under but the hips do not puff forward. The shins and tops of the feet are pressed firmly into the earth. The ribcage is open, along with the heart center, but the lower front ribs do not protrude sharply towards the sky. The lower back lifts the ribs away from the pelvis to keep the lower spine as long as possible. The base of the palms are pressed firmly against the soles (or heels) of the feet and the fingers are pointed toward the toes. The arms are extended straight and are turned slightly outward at the shoulder joint so the elbow creases face forward without squeezing the shoulder blades together. The neck is in a relatively neutral position, neither flexed nor extended, or (for the advanced practitioners only) the head drops back. Be careful not to strain your neck and harden your throat. The gaze is either towards the sky or towards the earth, depending upon your flexibility.

BENEFITS: Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat. Stretches the deep hip flexors (psoas). Strengthens back muscles. Improves posture. Stimulates the organs of the abdomen and neck.

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.

Cow Pose

Cow Pose

Yoga

SANSKRIT: Bitilasana (bee-tee-LAHS-anna)

DESCRIPTION: The ribcage is lifted with a gentle sway in the low back. The tailbone lifts up into dog tilt. The eyes are soft and the gaze is to the sky.

BENEFITS: Removes fatigue. Improves breathing and the circulation of blood to the brain. Rejuvenates the entire body.

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.

Standing Forward Bend

Standing Forward Bend

Yoga

SANSKRIT: Uttanasana (oot-tan-AHS-anah)

DESCRIPTION: From a standing position, the body is folded over at the crease of the hip with the spine long. The neck is relaxed and the crown of the head is towards the earth. The feet are rooted into the earth with the toes actively lifted. The spine is straight. The ribcage is lifted. The chest and the thighs are connected. The sacrum lifts up toward the sky in dog tilt. The fingertips are resting on the earth next to the toes. The gaze is down or slightly forward.

BENEFITS: Calms the brain and helps relieve stress and mild depression. Stimulates the liver and kidneys. Stretches the hamstrings, calves, and hips. Strengthens the thighs and knees. Improves digestion. Helps relieve the symptoms of menopause. Reduces fatigue and anxiety. Relieves a headache and insomnia.