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.

Bound Angle Pose

Bound Angle Pose

Yoga

SANSKRIT: Baddha Konasana (BAH-dah cone-AHS-anah)

DESCRIPTION: In sitting position, bend both knees and drop the knees to each side, opening the hips. Bring the soles of the feet together and bring the heels as close to the groin as possible, keeping the knees close to the ground. The hands may reach down and grasp and maneuver the feet so that the soles are facing upwards and the heels and little toes are connected. The shoulders should be pulled back and no rounding of the spine.

BENEFITS: Opens the hips and groins. Stretches the shoulders, rib cage and back. Stimulates the abdominal organs, lungs and heart.

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.

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.