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.

Easy Seat

Easy Seat

Yoga

SANSKRIT: Sukhasana (suk-HAS-anna)

DESCRIPTION: From a seated position, bring your knees into a simple cross-legged pose. Both knees should be below the hips. Place the hands on the thighs or knees and keep the spine straight.

BENEFITS: Opens the hips and stretches the knees and ankles. Strengthens the back. Calms the mind, reduces stress and anxiety. Improves circulation and blood flow to the pelvis.

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.

Extended Triangle Pose

Extended Triangle Pose

Yoga

SANSKRIT: Utthita Trikonasana (oo-tee-tah tree-koh-NAHS-anna)

DESCRIPTION: From a standing position, the legs are straight and separated into a wide stance. The feet are aligned and flat on the earth with the back foot in a 60-degree angle towards the front. The inner thighs are rotated externally away from each other. The pelvis is tucked and the ribcage is lifted. One arm extends up towards the sky as the other reaches down to the earth. Both arms are aligned with the shoulders in a straight line. The fingers reach out as the shoulder blades squeeze together. The gaze is toward the front.

BENEFITS: Stretches and strengthens the thighs, knees, and ankles. Stretches the hips, groin, hamstrings, calves, shoulders, chest, and spine. Stimulates the abdominal organs. Helps relieve stress. Improves digestion. Helps relieve the symptoms of menopause. Relieves backache, especially through second trimester of pregnancy. Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica.