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

Cow Face Pose

Cow Face Pose

Yoga

SANSKRIT: Gomukhasana (go-moo-KAHS-anah)

DESCRIPTION: One arm reaches up and back from above the shoulder while the opposite arm reaches down and back from under the shoulder and around the torso into a bind at the center of the upper back. The gaze is forward.

BENEFITS: Stretches the ankles, hips and thighs. Stretches the shoulders, armpits, triceps, and chest.

Dragonfly Pose

Dragonfly Pose

Yoga

SANSKRIT: Parsva Bhuja Dandasana (pars-vah bhuu-jah dahn-DAHS-anna)

DESCRIPTION: Cross your right ankle just above your left knee and flex your foot. Lower into a squat, balancing on your left toes. Bring your fingertips to the floor. Twist your upper body to the left. Position the arch of your right foot against the back of your right arm. Place your palms on the floor to your left, shoulder-width apart. Bend your elbows and shift your bodyweight into your hands. Extend your left leg to the right and draw your elbows together. Balance in the pose for several breaths. Exhale and bend your left leg, then slowly release the pose. Change sides.

BENEFITS: Challenges and improves balance, tones the abdominal organs, strengthens the shoulders, arms, and back, opens the hips, tones the legs, boosts confidence and inner strength.

Flying Man Pose

Flying Man Pose

Yoga

SANSKRIT: Eka Pāda Kouṇḍinyāsana

DESCRIPTION: From a lunge position, the palms are rooted into the earth on the inside of the thigh. Both elbows are bent in a 90-degree angle with one leg forward, extended and resting softly on the elbow. The other leg is extended back either balanced on the toes or suspended in flight with active toes. The Body is parallel to the earth. The gaze is to the front.

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

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.