Warrior I

Warrior I

Yoga

SANSKRIT: Virabhadrasana I (VEER-ah-bha-DRAS-anna one)

DESCRIPTION: From a standing position, the legs are in a wide stance with the feet aligned and flat on the earth. The back foot is in a 60-degree angle towards the front. The hips are squared. The inner thighs are rotated towards each other. The front knee is bent in a 90-degree angle directly above the ankle. The arms extend up to the sky with the biceps by the ears. The hands can be together or separated and facing each other with the fingers spread wide. The ribcage is lifted and the pelvis tucked. The gaze is forward.

BENEFITS: Stretches the chest, lungs, shoulders, neck, belly and groin (psoas). Strengthens the shoulders, arms and back muscles. Strengthens and stretches the thighs, calves and ankles.

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.

Garland Pose

Garland Pose

Yoga

SANSKRIT: Malasana (mah-LAHS-anah)

DESCRIPTION: From a squatting position the feet are as close together as possible (keep your heels on the floor if you can; otherwise, support them on a folded mat). The thighs are slightly wider than the torso. The torso is leaning gently forward and tucked snugly between the thighs. The elbows are pressed against the inner knees and the palms are together in Anjali Mudra (Salutation Seal). The knees resist the elbows to help lengthen the front torso. The gaze is soft and forward.

BENEFITS: Stretches the ankles, groins and back torso. Tones the belly.

Extended Triangle Pose

Extended Triangle Pose

Yoga

SANSKRIT: Utthita Trikonasana (oo-tee-tah tree-koh-NAHS-anna)

DESCRIPTION: From a standing position, the legs are straight and separated into a wide stance. The feet are aligned and flat on the earth with the back foot in a 60-degree angle towards the front. The inner thighs are rotated externally away from each other. The pelvis is tucked and the ribcage is lifted. One arm extends up towards the sky as the other reaches down to the earth. Both arms are aligned with the shoulders in a straight line. The fingers reach out as the shoulder blades squeeze together. The gaze is toward the front.

BENEFITS: Stretches and strengthens the thighs, knees, and ankles. Stretches the hips, groin, hamstrings, calves, shoulders, chest, and spine. Stimulates the abdominal organs. Helps relieve stress. Improves digestion. Helps relieve the symptoms of menopause. Relieves backache, especially through second trimester of pregnancy. Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica.

Extended Side Angle Pose

Extended Side Angle Pose

Yoga

SANSKRIT: Utthita Parsvakonasana (oo-TEE-tah parsh-wah-cone-AHS-anna)

DESCRIPTION: From Warrior II (Vīrabhadrāsana II), the lower body stays static while the upper body is folded forward at the crease of the hip. One arm is extended toward the front with the bicep by the ear and the fingers spread wide while the other reaches down to the earth on the inside of the thigh. The upper torso and the gaze twist up towards the sky.

BENEFITS: Strengthens and stretches the legs, knees, and ankles. Stretches the groin, spine, waist, chest, lungs, and shoulders. Stimulates abdominal organs. Increases stamina.