Bow Pose

Bow Pose

Yoga

SANSKRIT: Dhanurasana (don-your-AHS-anah)

DESCRIPTION: From a prone position with the abdomen on the earth, the hands grip the ankles (but not the tops of the feet) with knees no wider than the width of your hips. The heels are lifted away from the buttocks and at the same time the thighs are lifted away from the earth working opposing forces as the heart center, hips and back open. The gaze is forward.

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

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.

Mountain Pose

Mountain Pose

Yoga

SANSKRIT: Tadasana (tah-DAHS-anna)

DESCRIPTION: The body is in the standing position, with the feet together and rooted into the earth. The toes are actively lifted. The weight of the body is evenly distributed on the four corners of the feet. The pelvis is tucked. The ribcage is lifted. The neck is a natural extension of the spine and the chin is slightly tucked towards the sternum. The shoulders are relaxed as they rotate back and down. The hands can come together at the heart in prayer position. The gaze is forward.

BENEFITS: Improves posture. Strengthens thighs, knees, and ankles. Firms abdomen and buttocks. Relieves sciatica. Reduces flat feet.

Upward-Facing Dog

Upward-Facing Dog

Yoga

SANSKRIT: Urdhva Mukha Svanasana (OORD-vah MOO-kah shvon-AHS-anna)

DESCRIPTION: The body is in a prone position parallel to the earth. The weight of the body is supported equally by the straight arms and the tops of the feet which press firmly into the earth. The shoulders are rotated back and down. The ribcage is lifted and pulled thru to the front in a slight upper thoracic backbend. The joints are stacked with the wrists, elbows and shoulders in a straight-line. The neck is a natural extension of the spine and the chin is slightly tucked. The abdomen is pulled up towards the spine. The palms are flat and the elbows are close to the side body. The gaze is forward.

BENEFITS: Improves posture. Strengthens the spine, arms, and wrists. Stretches the chest, lungs, shoulders, and abdomen. Firms the buttocks. Stimulates abdominal organs. Helps relieve mild depression, fatigue, and sciatica. Therapeutic for asthma.

Half Moon Pose

Half Moon Pose

Yoga

SANSKRIT: Ardha Chandrasana (ar-dha chahn-DRAHS-anna)

DESCRIPTION: From a standing position one leg is straight while the other is extended back parallel to the earth (or a little above parallel) and one hand is on the earth (beyond the little-toe side of the foot, about 12 inches) while the other hand is extended up towards the sky. The shoulder blades are squeezed together and the fingers move outward in opposing directions. The weight of the body is supported mostly by the standing leg while the bottom hand has very little weight on it but is used intelligently to regulate balance. The upper torso is rotated open to the sky. Both hips are externally rotated. Energy is extended actively through the flexed toes to keep the raised leg strong. The inner ankle of the standing foot is lifted strongly upward, as if drawing energy from the earth. The sacrum and scapulae are firmly pressed against the back torso and lengthen the coccyx toward the raised foot. The gaze is either up or down, depending on the condition of the neck. If injured the gaze is down.

BENEFITS: Strengthens the abdomen, ankles, thighs, buttocks and spine. Stretches the groins, hamstrings, calves, shoulders, chest and spine. Improves coordination and sense of balance. Helps relieve stress. Improves digestion.