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.

Mountain Pose

Mountain Pose

Yoga

SANSKRIT: Tadasana (tah-DAHS-anna)

DESCRIPTION: The body is in the standing position, with the feet together and rooted into the earth. The toes are actively lifted. The weight of the body is evenly distributed on the four corners of the feet. The pelvis is tucked. The ribcage is lifted. The neck is a natural extension of the spine and the chin is slightly tucked towards the sternum. The shoulders are relaxed as they rotate back and down. The hands can come together at the heart in prayer position. The gaze is forward.

BENEFITS: Improves posture. Strengthens thighs, knees, and ankles. Firms abdomen and buttocks. Relieves sciatica. Reduces flat feet.

Standing Forward Bend

Standing Forward Bend

Yoga

SANSKRIT: Uttanasana (oot-tan-AHS-anah)

DESCRIPTION: From a standing position, the body is folded over at the crease of the hip with the spine long. The neck is relaxed and the crown of the head is towards the earth. The feet are rooted into the earth with the toes actively lifted. The spine is straight. The ribcage is lifted. The chest and the thighs are connected. The sacrum lifts up toward the sky in dog tilt. The fingertips are resting on the earth next to the toes. The gaze is down or slightly forward.

BENEFITS: Calms the brain and helps relieve stress and mild depression. Stimulates the liver and kidneys. Stretches the hamstrings, calves, and hips. Strengthens the thighs and knees. Improves digestion. Helps relieve the symptoms of menopause. Reduces fatigue and anxiety. Relieves a headache and insomnia.

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.

Warrior II

Warrior II

Yoga

SANSKRIT: Virabhadrasana II (VEER-ah-bha-DRAS-anna)

DESCRIPTION: From a standing position, the legs are separated into a wide stance. The front knee is bent in a 90-degree angle directly above the ankle. The back leg is extended and straight with the outside edge of the back foot gripping the earth in a 60-degree angle towards the front. The inner thighs are externally rotated away from each other. The pelvis is tucked. The ribcage is lifted. The arms are extended out to the sides and are aligned with the shoulders in a straight line with the fingers reaching out as the shoulder blades squeeze together. The gaze is toward the front fingers.

BENEFITS: Strengthens and stretches the legs and ankles. Stretches the groin, chest, lungs, and shoulders. Stimulates abdominal organs. Increases stamina. Relieves backaches, especially through second trimester of pregnancy. Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica.