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.

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.

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.

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.