Boat Pose

Boat Pose

Yoga

SANSKRIT: Paripurna Navasana (par-ee-POOR-nah nah-VAHS-anah)

DESCRIPTION: From a seated position the feet are lifted up so that the thighs are angled about 45-50 degrees relative to the earth. The tailbone is lengthened into the earth and the pubis pulls toward the navel. The shoulder blades are spread across the back and the hands reach around the back of the calves, with legs pulled towards the body. The chin is tipped slightly toward the sternum so that the base of the skull lifts lightly away from the back of the neck. Gaze is forward.

BENEFITS: Strengthens the abdomen, hip flexors, and spine. Stimulates the kidneys, thyroid and prostate glands, and intestines. Helps relieve stress. Improves digestion.

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.

Half Moon Pose

Half Moon Pose

Yoga

SANSKRIT: Ardha Chandrasana (ar-dha chahn-DRAHS-anna)

DESCRIPTION: From a standing position one leg is straight while the other is extended back parallel to the earth (or a little above parallel) and one hand is on the earth (beyond the little-toe side of the foot, about 12 inches) while the other hand is extended up towards the sky. The shoulder blades are squeezed together and the fingers move outward in opposing directions. The weight of the body is supported mostly by the standing leg while the bottom hand has very little weight on it but is used intelligently to regulate balance. The upper torso is rotated open to the sky. Both hips are externally rotated. Energy is extended actively through the flexed toes to keep the raised leg strong. The inner ankle of the standing foot is lifted strongly upward, as if drawing energy from the earth. The sacrum and scapulae are firmly pressed against the back torso and lengthen the coccyx toward the raised foot. The gaze is either up or down, depending on the condition of the neck. If injured the gaze is down.

BENEFITS: Strengthens the abdomen, ankles, thighs, buttocks and spine. Stretches the groins, hamstrings, calves, shoulders, chest and spine. Improves coordination and sense of balance. Helps relieve stress. Improves digestion.

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.

Extended Hand to Big Toe Pose

Extended Hand to Big Toe Pose

Yoga

SANSKRIT: Utthita Hasta Padangustasana (oo-tee-tah ha-sta pad-an-goosh-TAHS-anah)

DESCRIPTION: From Mountain (Tāḍāsana) pose, lift one foot. Bend forward and catch the toes with the fingers. Place the other hand on the hip to square the hip towards the front. Slowly straighten the knee and the torso and open the leg to one side. Use a strap if necessary. Gaze towards the front or opposite of the extended leg for balance.

BENEFITS: Opens the hips and groins. Stretches the hamstrings, IT bands and legs. Improves balance.