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.

Downward-Facing Dog

Downward-Facing Dog

Yoga

SANSKRIT: Adho Mukha Svanasana (AH-doh MOO-kah shva-NAH-sun-uh)

DESCRIPTION: The body is positioned in an inverted “V” with the palms and feet rooted into the earth and sits bones lifted up towards the sky. The arms and legs are straight. The weight of the body is equally distributed between the hands and the feet. The eye of the elbows face forward. The ribcage is lifted and the heart is open. Shoulders are squared to the earth and rotated back, down and inward. The neck is relaxed and the crown of the head is toward the earth. The gaze is down and slightly forward.

BENEFITS: Calms the brain and helps relieve stress and mild depression. Energizes the body. Stretches the shoulders, hamstrings, calves, arches, and hands. Strengthens the arms and legs. Helps relieve the symptoms of menopause. Relieves menstrual discomfort when done with the head supported. Helps prevent osteoporosis. Improves digestion. Relieves headache, insomnia, back pain, and fatigue. Therapeutic for high blood pressure, asthma, flat feet, sciatica, and sinusitis. Warms up the ankles and the toes.

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.

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.

Eight Angle Pose

Eight Angle Pose

Yoga

SANSKRIT: Astavakrasana (AHSH-tak-vah-KRAHS-anah)

DESCRIPTION: Begin in Easy (Sukhāsana) pose, lift one knee up and make a shelf with the respective arm. Slip the shoulder underneath this knee until the knee rests high up on the back of the shoulder. Bend both elbows to a 90-degree angle and lean forward. Bring the other foot over to meet the first and hook the feet. Lean slightly towards the opposite side to place more weight on the corresponding side and begin to lift both feet off the ground. Extend both legs simultaneously leaning your torso forward and lowering it until it is parallel to the mat. Squeeze your upper arm between your thighs. Use that pressure to help twist your torso to the opposite side. Keep your elbows in close to the torso. Gaze is towards the ground.

BENEFITS: Strengthens arms, legs, core and wrists. Improves balance.