poses yoga flow
TRANSCRIPT
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Standing Wide-Legged Forward Bend Pose: PrasaritaPadottanasana
Benefits
Standing Wide-Legged Forward Bend Pose has several benefits:
Stretches the groins, hamstrings and hips
Calms the mind
Decompresses the spine Relieves fatigue, mild depression and anxiety
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Cautions
Lower back pain or injury
Sinus congestion
Steps
Prasarita Padottanasana: (pra-sa-REE-tah pah-doh-than-AHS-anna)
Prasarita: stretch out; expand
Pada: foot
Ut: intense
Tan: to extend
1. Start in Mountain Pose at the front of your mat. On an inhale, step your right foot towards the back
of your mat so your body is facing the long edge of your mat.
2. Bring your hands out at shoulder height, above your feet. Heel-toe your feet to position them directly
underneath your hands. Bring your hands to your hips.
3. Push your hands down into your hips. As you inhale lengthen your heart and chest skywards to
create length in your torso. As you exhale, slowly dive forward towards the mat, bringing your fingertips
to touch the mat in front of your face.4. As you lengthen the crown of your head down to the ground, push your sitting bones upwards
towards the ceiling. Keep your abdominal muscles engaged as you lengthen out your spine. If
possible, rest the crown of your head on the mat.
5. There are several options with your hands: Reach your hands straight back underneath your legs,
placing your hands on your mat; bend your elbows and place your palms flat underneath your
shoulders and in line with your toes; place your forearms on the ground beside your head; or hold onto
your bigtoes with your first two fingers.
6. Stay here for up to 1 minute. To exit the pose, slowly walk your hands forwards until your torso is
parallel to the floor. Engage your core and bring your hands to your hips. As you inhale, lift your torso
up, leading with your heart. Step forwards to Mountain Pose.
Modifications
If your head doesnt touch the mat, you can place your head on a block or pillow.
Tags:hips,yoga pose,hamstrings,Standing Wide-Legged Forward Bend Pose,Prasarita
Padottanasana,stretches groins
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Handstand Pose: Adho Mukha Vrkasana
Benefits
Handstand pose is a challenging inversion with many benefits:
Decompresses the spine
Strengthens the shoulders, arms, and wrists
Therapeatuic for headaches, as well as mild depression
Improves sense of balance
Cautions
Back, shoulder, or neck injury
Carpel Tunnel Syndrome
High blood pressure
Glaucoma
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Pregnancy
This is an advanced inversion and should be attempted with caution.
Steps
Adho Mukha Vrkasana (ah-doh moo-kah vriks-SHAHS-anna)
Adho Mukha: Downward facing
Vrksa: Tree
Although this pose is traditionally practiced in the center of the room, the fear of falling can make it
impossibly challenging for those new to this pose. As an alternative, we offer steps to learn this pose
using an open wall space. You may also need a spotter for this pose.
1. Place your yoga mat directly up against a wall, with the short side of your mat parallel to the wall.
Come into Downward Facing Dog pose with your hands about 6 inches away from the wall. Walk
your feet slightly inwards. Your feet should be close enough so that you are able to bring your
shoulders directly over your wrists at this point.
2. Look down at your hands. Keep your gaze locked at the place in between your palms throughout
the entire pose. Raise one leg up in the air and flex your foot. Push that heel strongly towards the
ceiling. Bend the opposite knee.3. Keeping your top leg strong, kick with your bottom leg and try to swing your top leg upwards the
wall. Remember to keep your top leg as straight as possible. You may be able to kick up right
away, or you may need to practice this several times (or even for several weeks!) until you are
open and strong enough to kick up to meet the wall.
4. Once your top leg meets the wall, bring your bottom leg up to meet it. Push your hands down and
extend your heels up. Strongly engage your abdominals.
5. Hold the handstand for as long as you can, then slowly let one foot come down to the ground at a
time. Take childs pose as a counter pose. Next time you practice this pose, make sure you use the
other leg as your lead leg, in order to create balance in your body.
6. Once you are comfortable using the wall in handstand, you can attempt it in the middle of the room.
Make sure you have an open space to practice in where you wont hit anything or get injured. You
may need a spotter to help catch you once you kick up.
Modifications
Wrap a strap around your upper arm bones to remind you to keep your arms strong.
You can stay at Step 2 while you work on your strength until you feel ready to kick up.
Tags:improve balance,handstand,arm balance,how to do handstand,inversion,strengthen
arms,natural remedy for depression,Adho Mukha Vrkasana,Strengthen shoulders
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Headstand Pose: Sirsasana
Benefits
Often referred to as the mother or father of yoga poses, Sirasana is a challenging pose with many
benefits:
Builds strength in the shoulders, neck and core
Slows and reverses signs of aging
Stimulates the pituitary and pineal glands Improves digestion
Calms the mind and relieves stress and mild depression
Relieves some symptoms of asthma, menopause, infertility, insomnia and sinusitis
Reverses the effects of gravity on the lungs, diaphragm and skin
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Cautions
Chronic or recent neck or shoulder injuries
High blood pressure, heart disease or stroke
This is an advanced posture
Steps
Sirasana (shear-SHAHS-anna)
Sirsa = head
For Headstand A (Supported Headstand):
1. Start kneeling on all fours. Place your forearms down on the ground with your elbows shoulder
width distance apart. Interlace your fingers with your bottom pinky finger tucked in so you make a
flat base with your hands and forearms.
2. Place the top of your head down on the mat inside of your hands so just the back of your head
touches your hands. Draw your chin towards your chest slightly to remove any stress in the back of
your neck. Tuck your toes under and lift your hips until you come to an upside down V shape with
your body.
3. Walk your feet in towards your hands, until you reach a full stretch in your hamstrings. Stay in thisposition until your hips are fully over your shoulders.
4. Once your hips are over your shoulders, strongly engage your core muscles, bend your knees and
allow your feet to leave the mat. If this is not happening easily for you, stay at Step 3 to build
strength and prepare for the pose.
5. Once your toes are extended towards the ceiling, push through the balls of your feet to tone the
legs. Engage your core muscles and lengthen your lower back by extending your tailbone towards
your heels. Push your head and arms firmly in the mat to alleviate stress on your neck.
6. Soften the head, jaw, eyes, neck and forehead. Keep a steady breath and relax.
7. Hold headstand for 1-10 minutes. To get out of the pose, lower your toes back down to the ground
and take Childs Pose.
For Headstand B (Tripod Headstand):
1. Start kneeling on all fours. Place your hands underneath your shoulders and bend your elbows,
drawing your shoulders slightly forward to create a 90 degree angle forms between your upper and
lower arms. Place the crown of your head on the ground in front of your hands. The points where
your head meets the ground, and your hands meet the ground should form the shape of an
equilateral triangle.
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2. Tuck your toes under and lift your hips, forming the shape of an upside down V. Walk your feet
towards your hands until you feel a deep stretch in your hamstrings
3. Stay here, or one at a time, place each knee on the shelf formed with your triceps. Balance here, or
use your core strength to lift your knees and stretch your feet towards the sky.
4. See steps 5 through 7 above.
Modifications If you are new to Headstand, try doing this pose against a wall, with your hands just a few inches
from the wall.
Place a blanket under your head for extra support and cushion.
Tags:yoga poses,headstand,salamba sirsasana,inversion,Headstand A,Headstand
B,Sirasana,Tripod Headstand,Supported Headstand,headstand pose,headstand yoga
pose,sirsasana
Pose Dedicated to the Sage I: Eka Pada Koundiyanasana I
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Benefits
Koundi One, as its commonly referred to, is a challenging arm balance with many benefits:
Strengthens the shoulders, arms and wrists
Tones the core muscles
Improves focus
Improves sense of balance
Cautions
This is an advanced posture
Carpel Tunnel syndrome
Steps
1. Start in Downward Facing Dog. Step your left foot halfway up your mat. Now raise your right leg up
in the air, and bring your knee forward to touch your left tricep. If you cannot get your knee to touch
your tricep, remain at this step and practice this.
2. Once your right knee makes contact with your left tricep, lower your shoulders to the height of yourelbows. Make sure your arms are toned and your elbows are not flaring out to the sides. Engage
your core and lift your left foot towards the sky. Do not hop into this pose; if your foot doesnt feel
as if it will float off the ground, keep working at steps 1 and 2 until you are strong enough to lift your
foot.
3. Hold your core strength as you extend your right leg straight, for the full expression of the pose.
Stay here for 5 breaths, and then step back to Downward Facing Dog. Repeat using the left leg.
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Modifications
This is a challenging arm balance; attempt each stage with patience.
Tags:yoga pose,asana,arm balance,Eka Pada Koundiyanasana I,Pose Dedicated to the
Stage,Koundi
Pose Dedicated to the Sage II: Eka Pada Koundiyanasana II
Benefits
Koundi Two as its commonly referred to, is a challenging arm balance with many benefits:
Strengthens the shoulders, arms and wrists
Tones the core muscles
Improves focus
Improves sense of balance
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Cautions
This is an advanced posture
Carpel Tunnel syndrome
Steps
1. Start in Downward Facing Dog. Step your left foot about 6 inches up your mat. Now raise your right
leg up in the air and step it forward in front, and slightly wider than your right hand.
2. Ensuring to keep your elbows wrapped inward, bend your elbows to bring your shoulders to the
same height as your elbows. Rest the back of your right thigh on your right tricep. If your thigh and
tricep dont touch, stay at this step, working on this stage of the pose.
3. Once your right thigh is resting on your tricep, look forward and engage your core. Now, begin to
inch your right foot straight forward, until you can fully lift your toes off the ground and point them
forward.
4. With your elbows still wrapping inwards, and your core engaged, begin to lift your left toes off the
ground and point them straight backwards. Do not hop into this pose; if your foot doesnt feel as if it
will float off the ground, keep working at steps 1-3 until you are strong enough to lift your foot.
5. Stay here for 5 breaths, then push back to Downward Facing Dog and repeat on the other side.
Modifications
This is a challenging arm balance; attempt each stage with patience.
Tags:yoga pose,asana,arm balance,Pose Dedicated to the Stage
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Wild Thing Pose: Camatkarasana
Benefits
Wild Thing Pose is a fun and invigorating pose with many benefits:
Stretches the chest, shoulders and throat
Opens the hips and hip flexors
Stretches and strengthens the back
Energizes the body and mind
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Cautions
Carpel Tunnel Syndrome
Back or spine injuries
Steps
Camatkarasana (cah-maht-kah-RAHS-anna)
1. Start in Downward Facing Dog Pose. Raise your right leg up towards the sky and stack your right
hip over your left. Bend your right knee to bring your heel towards your buttocks. Keep the pressure
in both hands even for a few breaths.
2. Keeping your hips stacked, bring your shoulders forward over your hands. Now take a peak over
your left shoulder and have a look at the toes on your right foot. Slowly let those toes come down to
the ground beside your mat as your flip yourself over and reach your right hand forwards.
3. Your left foot is now facing towards the back of your mat and you are on the ball of your right foot
with your right knee bent. Push down through both feet and your left hand as you lift your hips
upwards towards the sky. Keep reaching your right hand forwards and slightly down.
4. Draw your shoulders on to your back and find a backbend as you let your head hang back behind
you.5. Stay here for 2-5 breaths, then flip yourself back over to Downward Facing Dog. Repeat on the
other side.
Modifications
For a challenging transition, from Wild Thing Pose, reach to the floor with both hands to find
Upward Facing Bow Pose.
Tags:yoga pose,asana,hip flexor stretch,back bend,Wild Thing Pose,Camatkarasana,strengthen
back,stretches chest,flip the dog pose
Dolphin Plank Pose: Makara Adho Mukha Svanasana
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Benefits
Dolphin Plank Pose is a challenging core centered pose with several benefits:
Strengthens the core, shoulders, arms and chest
Stretches the arches of the feet, calves and hamstrings
Tones the abdominals and glutes
Helps to relieve stress and depression.
Cautions
Spinal injuries
Shoulder injuries
Steps
1. Start in Plank Pose. Lower down to your forearms, one arm at a time.
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2. Place your elbows underneath your shoulders with your forearms and palms flat to the mat. Firm
your shoulder blades onto your back.
3. Push your heels back and roll your inner thighs inwards and up to the sky. Keep your core engaged
and roll your tailbone in the direction of your heels. Your eye gaze is in between your hands.
4. Breathe here for up to one minute. Then lower your knees and hips to the ground.
Modifications This pose can be done on your knees.
For neck or spinal injuries, you can place a block underneath your forehead.
Tags:yoga pose,core strength,asana,Dolphin Plank Pose,Makara Adho Mukha Svanasana,tone
abdominals,forearm plank pose
Side Plank Pose: Vasisthasana
Benefits
Strengthens the arms, abdomin and legs
Strengthens the wrists Improves sense of balance
Tones and stregthens the core, with a focus on the oblique muscles
Tones the inner thigh muscle when top leg is lifted
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Cautions
Chronic wrist pain
Carpel tunnel syndrome
High blood pressure
Steps
Vasisthasana (vah-sish-TAHS-anna)
Vasistha = most excellent, best, richest
1. Start in Adho Mukha Svanasana (Downward Facing Dog Pose). Shift onto the outside edge of
your right foot, and stack your left foot on top of your right foot.
2. Walk your right hand slightly forward and bring your left hand to your left hip, stacking your left side
body over your right side body so that you face the left side of the room. Your body should form
one straight diagonal line from the crown of your head to your feet.
3. Root into the knuckle of your index finger and thumb on your right hand to relieve pressure on your
wrist, then firm your right arm, spinning the bicep of your arm forward and the tricep backwards.
4. Keep your left hand on your hip, or stretch your hand up towards the ceiling and let your eye gazeturn upwards as well.
5. Hold here for 15 to 30 seconds, then come back to Downward Facing Dog and repeat on the other
side, holding for the same length of time on both sides.
Modifications
For wrist injuries, the pose can be done with your forearm lowered to the ground.
To make the pose easier, you can stack one foot in front of the other, forming one line with your
feet a the back of your mat, or place the top foot firmly to the floor in front of you, forming a 90
degree angle with your knee
To make the pose more challenging, lift your top leg off of the bottom leg, keeping your top foot
firmly flexed
Tags:Balance,core strength,Vasisthasana,obliques,tone core,Side Plank,Side Plank Pose,Build
Core Strength,Strengthen Wrists,Tone Obliques,Strengthen Obliques
Squat Pose: Malasana
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Benefits
Stretches the groins, lower back, sacrum and hips
Stimulates metabolism and digestive organs
Tones the belly
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Cautions
Knee injuries
Lower back pain
Tight hips
Steps
Malasana = Mah-LAHS-anna
1. Start in Mountain Pose (Tadasana), with your feet slightly wider than hip distance apart. Pivot your
feet so your toes are wider than your heels.
2. Bend your knees deeply, sinking down until your hips are lower than your knees, a few inches off
the floor.
3. Bring your palms together at heart center, and wedge your elbows one at a time, to the inside of
your knees.
4. Push your elbows into your knees to open your hips, and gently press the inside of your knees into
your elbows. Draw your heart forward and up, attempting to bring length into your lower back and
spine.
5. Stay here for 30 seconds to one minute. To get out of the pose, either sit back onto your buttocks,or push back up to standing.
Modifications
If your heels dont touch the floor, place foam blocks, a wedge ora rolled up blanket under the
heels.
If you feel pressure in your knees, place a big foam block under your hips, and sit on the block like
a stool.
To intensify the stretch in your groins, place one hand on the ground on the inside of your foot and
extend the opposite hand to the sky for a twist and hold. Then switch sides.
Tags:groin stretch,improve metabolism,hip opener,deep hip opener,squat pose
Front Splits Pose: Hanumanasana
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Benefits
Hanumanasana is a challenging yet highly beneficial pose:
Stretches the hamstrings, groins and hip flexors
Strengthens the pelvic floor muscles
Strengthens the abdominal muscles
Relieves sciatica pain
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Cautions
Tights hips, hamstrings or groins
Hamstring or groin injuries
Steps
Hanumanasana (hah-new-mahn-AHS-anna)
Hanuman: a Hindu-deity; the mythological origin of the pose is derived from Hanumans leap of faith
across the ocean
This pose is best practiced on a bare floor without a sticky mat, with a blanket underneath the rear
knee. This post should only be practiced after the hips and hamstrings have been warmed and
opened.
1. Start in Downward Facing Dog. Step the right foot forward in between the hands and lower the back
knee to the ground, ensuring to place it well behind the hips. You may want to place a blanket
underneath this knee.
2. Ensure your right toes are flexed and pointing skywards, then being to inch your foot forwards.
Pause when you feel a stretch and breathe length into your hamstring. You may want to stay here,
slowly inching your foot forwards to gently open your hamstrings.3. Once your hamstrings are fully open, you will be able to slide your right heel forwards until the back
of your leg is fully connected with the ground. Hug your legs towards one another energetically,
ensuring that your front knee is pointed up, and your back knee is pointed directly down.
4. For one variation of this pose, you can fold in towards your right leg. For the full variation of this
pose, interlace your fingertips overhead and point your index finger skywards. Lift your chest towards
the sky and lean back slightly.
5. Stay here for up to one minute, then slowly and mindfully, step back to Downward Facing Dog Pose.
Repeat on the other side.
Modifications
For Half Monkey Pose: Ardha Hanumanasana, stop at step 2 and fold forwards over your front leg until
you are ready to move into the full pose. This may take months or even years!
Tags:yoga pose,asana,Hanumanasana,hanuman,splits,Front Splits Pose,Monkey Pose,Half
Hanuman,Ardha Hanuman
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Forearm Balance: Pincha Mayurasana
Benefits
Forearm Balance is a challenging inversion with many benefits:
Strengthens the shoulders, arms and back
Stretches the shoulders and chest
Decompresses the spine
Improves sense of balance Relieves mild depression
Cautions
High blood pressure
Shoulder injuries
Back or spinal injuries
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Menstruation
Steps
Pincha Mayurasana: (pin-cha my-your-AHS-anna)
Pincha = feather
Mayura = peacock
Although this pose is traditionally practiced in the center of the room, the fear of falling can make it
impossibly challenging for those new to this pose. As an alternative, we offer steps to learn this pose
using an open wall space. You may also need a spotter for this pose.
1. Start in Dolphin Pose, with your finger tips a few inches from the wall and your gaze in between your
forearms. With your hands firm and shoulder blades drawing together, begin to walk your feet towards
your elbows. Walk your feet as close as your hamstrings will comfortably allow. Ideally you want your
hips to be directly over your shoulders.
2. Firm your abdominal muscles and strengthen your back body by drawing your shoulders tightly
together and hugging your elbows toward your midline. Now raise your right leg up in the air. Be sure
your leg is not rotating out to the side, but is firm and straight. Take 3 breaths here.
3. You can stay here, or take a few hops. Keeping your right leg straight and strong, bend your leftknee to get some power. Jump away from the floor,extending your right leg strongly towards the sky.
Your right leg may come to the wall behind you.
4. Bring your left leg up to meet your right leg. Hug your legs towards one another and extend the balls
of your feet skywards. Push down strongly through your arms, draw your navel inwards and lengthen
your tailbone towards your heels.
5. Breathe here for as long as you can, slowly building up to holding this pose for 1 minute or more.
Lower your feet and take childs pose, then repeat onthe other side.
Modifications
You may want to place a foam block in between your hands to encourage your arms to hug
inwards.
You can stay at step 3 to build strength until you feel ready to take some hops.
Tags:inversions,yoga pose,improve balance,asana,forearm balance,arm balances,pincha
mayurasana,yoga for depression,strengthen arms,strengthen back,Strengthen shoulders,Stretch
shoulders,decompress spine
Crow Pose: Bakasana
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Benefits
Strengthens the arms and wrists
Strengthens and tones the core muscles
Stretches the upper back
Improves sense of balance
Prepares the body and mind for more difficult arm balances
Cautions
Chronic or current wrist pain
Carpel Tunnel syndrome
Pregnancy
Steps
Bakasana (bahk-AHS-anna)
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Baka = Crow
1.Start in Mountain Pose with your feet together. Squat down low enough to place your hands firmly on
the floor, shoulder distance apart.
2. Lift your hips high, engage your core muscles and place your knees against your upper tricep
muscles. Bend your elbows enough to make a shelf with your upper arms.
3. Make sure your gaze is slightly forward of your hands. Begin to shift your weight towards your handslifting your feet off the ground. Stay here, or straighten your elbows for the full expression of the pose.
4. Remain in the pose for 10 seconds to 1 minutes, then lower your feet to the floor and find a
Standing Forward Bend (Uttanasana).
Modifications
If you are new to this pose, build strength and prepare for the pose by lifting one foot off the ground
at a time, then alternating feet.
If you are having trouble getting your hips high enough, try the pose with your feet elevated on a
block.
Tags:arm balance,crow pose,bakasana,crane pose
Scorpion Pose: Vrschikasana
Benefits
Scorpion Pose is an extremely challenging pose with the following benefits:
Strengthens the shoulders, back and legs
Stretches the chest, hip flexors and shoulders
Elevates heart rate
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Challenges balance, coordination, strength and perseverance
Cautions
Beginners should not attempt this pose
Spinal injuries Back injuries
Wrist Injuries
High blood pressure
Pregnancy
Steps
Beginners should not attempt this pose. Students who are new to this pose should have a spotter.
Only attempt this pose if you are very comfortable in Handstand Pose and Forearm Balance.
1. From Forearm Balance, shift your gaze slightly forwards. Bend your knees and point your toes.
2. Push down firmly through your arms and lift your heart forwards and up. Keep your core strong as
you work your feet to the top of your head.
3. Stay here for up to 30 seconds, then either push back up to Forearm Balance, or bring your feet to
the mat behind you, and lower down to your back.
Modifications
If you are new to this pose, try it against a wall: From Forearm Balance, bend one knee at a time
and place your feet on the wall behind you. Bring your heart towards the wall to deepen the
backbend and open your chest more. If you can go further, walk your feet down the wall, closer to
your head.
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This pose can be done from Handstand.
Tags:handstand,asana,forearm balance,arm balance,backbend,scorpion
pose,Vrschikasana,acrobatic yoga
Pose Dedicated to the Sage II: Eka Pada Koundiyanasana II
Benefits
Koundi Two as its commonly referred to, is a challenging arm balance with many benefits:
Strengthens the shoulders, arms and wrists
Tones the core muscles
Improves focus
Improves sense of balance
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Cautions
This is an advanced posture
Carpel Tunnel syndrome
Steps
1. Start in Downward Facing Dog. Step your left foot about 6 inches up your mat. Now raise your right
leg up in the air and step it forward in front, and slightly wider than your right hand.
2. Ensuring to keep your elbows wrapped inward, bend your elbows to bring your shoulders to the
same height as your elbows. Rest the back of your right thigh on your right tricep. If your thigh and
tricep dont touch, stay at this step, working on this stage of the pose.
3. Once your right thigh is resting on your tricep, look forward and engage your core. Now, begin to
inch your right foot straight forward, until you can fully lift your toes off the ground and point them
forward.
4. With your elbows still wrapping inwards, and your core engaged, begin to lift your left toes off the
ground and point them straight backwards. Do not hop into this pose; if your foot doesnt feel as if it
will float off the ground, keep working at steps 1-3 until you are strong enough to lift your foot.
5. Stay here for 5 breaths, then push back to Downward Facing Dog and repeat on the other side.
Modifications
This is a challenging arm balance; attempt each stage with patience.
Tags:yoga pose,asana,arm balance,Pose Dedicated to the Stage
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Revolved Lunge Pose: Parivrtta Anjaneyasana
Benefits
Revolved Lunge Pose is a twisted variation of Lunge Pose with several modifications and variations.
The benefits of Revolved Lunge Pose include:
Strengthens the quadriceps and gluteus muscles
Stimulates abdominal organs
Improves digestion and elimination Stretches the psoas and hips
Relieves sciatica pain
Develops stamina and endurance in your thighs
Improves your balance, concentration and core awareness
Cautions
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High or low blood pressure
Knee injuries
Spinal injuries
Steps
Parivrtta Anjaneyasana (par-ee-vrt-tah AHN-jah-ney AHS-anna)
Parivrtta: to revolve
1. Start in Lunge Pose: Anjaneyasana with your right leg forwards. Bring your palms together at heart
center. With your left knee lifted, push your left heel back and reach the crown of your head forwards
to lengthen your spine and side body.
2. Take a deep inhalation, as you begin to exhale, twist towards your rightleg. With your palms still
together, place your left tricep on your right thigh, attempting to get your torso as close to your leg as
possible.
3. Push your palms together to engage your arms and try to twist in deeper,sending your chest in the
direction of the ceiling and shifting your eye gaze upwards over your right shoulder.
4. Stay here, or extend your left fingertips down to the ground on the outside of your right leg, andreach your right fingertips up the ceiling.
5. Stay here for up to 1 minute. To exit the pose, unwind and place your hands down on the mat, then
step back to Downward Facing Dog Pose. Repeat with the left leg forwards.
Modifications
Keep the eye gaze downwards or forwards if you have a neck injury
Lower your back knee down to the ground to lesson the intensity of this pose
Tags:twist,yoga pose,asana,Revolved Lunge Pose,Parivrtta Anjaneyasana,Boost metabolism
Dolphin Pose
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Benefits
Dolphin Pose is considered a forward bend and an inversion with many benefits:
Strengthens the shoulders and arms
Tones the abdominals
Stretches the hamstrings
Helps prepare the body for forearm balance
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Cautions
Shoulder injuries
Tight hamstrings
Steps
1. Start on all fours. Place your elbows below your shoulders, forearms and palms facing straight
upwards. Your forearms should be nearly straight and relatively parallel with the sides of your mat.
Energetically pull your elbows away from one another, so that you roll to the outer edge of your elbow
skin. Turn your palms face down and spread your finger tips wide apart from one another
2. Curl your toes under and lift your hips on an exhale. Keep the knees slightly bent as you tilt the
sitting bones up towards the ceiling and soften the heart towards the floor. Keep your core strong to
support your lower back as you gently begin to straighten your legs.
3. Stay here, or begin to tip toe your feet closer towards your elbows. Continue to actively press your
hands and forearms into the mat. Keep your gaze either at your feet, or in between your arms.
4. Stay here for up to one minute, then lower your knees and find childs pose.
Modifications
If you find your elbows are slipping out to the sides, place a strap around your upperarm bones to
lock them in place.
Downward Facing Dog pose is an alternative to Dolphin Pose
Tags:asana,forward bend,pose,strengthen core,Shoulder Opener,inversion,Dolphin
Pose,prepare for forearm stand,prepare for pincha,prep for arm balance,stretch hamstrings
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