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.

Compass Pose

Compass Pose

Yoga

SANSKRIT: Parivrtta Surya Yantrasana (par-ee-vrt-TAH sir-yah yahn-TRAHS-anah)

DESCRIPTION: Keeping the left leg bent and grounded into the mat, place your right hand down in front of your left shin. Bring your right knee up toward your chest, and attempt to draw your right shoulder under the crease of the knee. Aim to bring the knee as high as possible on the shoulder. Take the left hand and reach for the outer edge of the right foot. Inhale and begin to extend your right knee while simultaneously drawing the left arm behind your head. Ground down into your sitting bones as you exhale. Hold this pose for up to 10 slow breaths. Use your inhales to lengthen the spine and exhales to deepen the stretch. To exit Compass pose, inhale and lengthen your spine. Then exhale, release the foot, and bend the right knee to slowly dissolve out of the posture. Repeat on the opposite side.

BENEFITS: Stretches spinal side flexors, hamstrings, and groin. Opens the sides of the ribcage, shoulders, and tissues of the lung meridian. Lengthens the latissimus dorsi muscle along the sides of the ribcage. Strengthens the hip flexors and core

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.

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.

Warrior III

Warrior III

Yoga

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

DESCRIPTION: From a standing position, one leg is rooted and perpendicular to the earth while the other leg is raised, extended back and parallel to the earth. The head of the thighbone of the standing leg presses back towards the heel and is actively rooted into the earth. The arms and the extended leg lengthen in opposing directions with Bandhas engaged. The hips are squared and the tailbone presses firmly into the pelvis. The arms, torso, and extended raised leg should be positioned relatively parallel to the floor. The gaze is forward or down.

BENEFITS: Strengthens the ankles and legs. Strengthens the shoulders and muscles of the back. Tones the abdomen. Improves balance and posture.