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.

Crow Pose

Crow Pose

Yoga

SANSKRIT: Bakasana (bah-KAHS-anna)

DESCRIPTION: From an inverted position, with the hips up and the head down, the arms are bent in a 90-degree angle with the knees resting on the elbows. The palms are firmly rooted into the earth with knuckles pressed firmly into the earth for support. The belly is pulled up and in towards the spine with the ribcage and chin lifted. The weight of the body shifts slightly forward as the toes lift up and off the earth into the full expression of the pose. The gaze is down and slightly forward.

BENEFITS: Strengthens arms and wrists. Stretches the upper back. Strengthens the abdominal muscles. Opens the groin. Tones the abdominal organs.

Firefly Pose

Firefly Pose

Yoga

SANSKRIT: Tittibhasana (ti-tee-BHAS-anna)

DESCRIPTION: The arms are straight and the palms are pressed into the earth. The body is supported on the straight arms with the eye of the elbows to the front. The legs are extended straight and forward from on the outside of the arms. The ribcage is lifted. The gaze is forward.

BENEFITS: Strengthens arms and wrists. Improves focus and concentration. Opens flexibility of lower body.

Eagle Pose

Eagle Pose

Yoga

SANSKRIT: Garudasana (gah-rue-DAHS-anah)

DESCRIPTION: From a standing position the one thigh is crossed over the other with the toes and/or the ankle hooked behind the lower calf. The weight of the body is balanced on the standing foot. The arms are crossed in front of the torso so that one arm is crossed above the other arm. The top arm is tucked into the elbow crook of the bottom arm. The hands are hooked around each other as well. Once hooked, the elbows lift up and the fingers stretch towards the ceiling. The gaze is soft and forward.

BENEFITS: Strengthens and stretches the ankles and calves. Stretches the thighs, hips, shoulders, and upper back. Improves concentration. Improves sense of balance.