Supine Pigeon

This pose supports the back while stretching around the side of the hips. It’s a great pose to relieve sciatic pain, release tension around the back of the …

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3 Step Sequence to Enhance Breathing

There are many things to focus on when we are doing our yoga poses These three poses put the upper body in positions that will give room for …

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Staff Pose (Dandasana) to Tone Your Shoulders

This seems like a very simple pose, but many find it incredibly hard to do in a way that is safe and strong. The usual reason is tight …

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Supported Fish Pose

Supported Fish Pose is a wonderful way to chill out and relax. It releases tension in the upper chest and shoulders allowing the breath to be slow and …

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Supine Spinal Twist (Supta Matsyendrasana)

Benefits: Releases tension from chest, shoulders and back May realign spine Relaxes nervous system Strengthens the lungs Cautions: Spinal problems including herniated discs and osteoporosis of the spine …

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Standing Wide Leg Forward Fold (Prasarita Padottanasana)

This relaxing version of the standing forward fold releases spinal tension and takes the head down below the heart into a gentle, soothing inversion. In this pose we …

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Tolasana (Scales Pose)

This pose builds strength in the core, shoulders, upper back and arms.  It is also a wonderful way to release tension from the back. The full pose requires …

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Balancing Table Top (Bird/Dog Pose)

Commonly called Bird/Dog Pose, this is a beginner’s core strengthening pose which also tones the lower and upper back, the hamstrings, glutes and the arm muscles. It gives …

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Headstand Modifications

Let’s look at Headstand, Salamba Sirsasana, a pose which we all might like to do but which for many, is totally out of range. If we already have …

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Investigating Warrior 2 (Virabhasana 2)

Sometimes when I am instructing the class how to move into the Warrior 2 pose I look around the yoga room dotted with yogis of varying flexibility and …

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Warrior 2 (Virabhasana 2)

Benefits Strengthens the legs, hips, back and shoulders Increases flexibility in the hips and shoulders Calms the nervous system if held with deep slow breathing Cautions Balance – …

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Exultant Warrior

This is an energizing pose which expands our side ribs helping to open spaces in our lungs that might not have been reached for a long time. You …

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Dynamic Extended Mountain

This exercise is great to do out in the fresh air first thing in the morning or it can be used as an energy recharge throughout the day. …

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Five Tibetan Rites Part 2

Find Part 1 here!   5 Tibetan Rites Full Version Traditionally attributed to ancient monks living in the harsh conditions of the cold rocky Tibetan mountains, these five …

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Five Tibetan Rites – Yoga Asanas for Clarity

Tradition has it that these 5 poses were adopted by Tibetan monks to keep them strong and living long. Whether that’s true or not they certainly are a …

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Salute to the Moon

Sustain your yoga habit with this easy flow to free up your energy pathways and start or end your day with a soft radiance. Find the video here! …

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Lion Pose – Simhasana

Lion Pose invokes a feeling of light-hearted playfulness.  This silly looking pose is also said to strengthen the voice, reduce wrinkles of the face and neck, benefit the …

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Extended Side Angle Pose

This is a heating pose that has multiple benefits. It is very strengthening for the legs, hips, back and shoulder muscles and strengthens the core as well. Importantly …

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Warrior 2 Series

Based on Warrior 2, this series of movements helps to open the hips and chest. It creates space in the lower back and waist and enhances our breathing. …

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Warrior 1 (Virabhasana 1)

With Anzac Day coming up let’s honour those who have been and are still involved in the brave task of protecting our country with a Warrior Pose. During …

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Beginners Pendant Staff Pose (Lola-dandasana)

Here’s a great pose for desk workers, manual labourers, and anyone who is not gifted with great posture. This pose is an anti-slouch recipe that strengthens our arms, …

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Sun Salute Sequence

To gain maximum benefit for the nervous system and the breath we can work the Salute Sequence in such a way that we prepare for deep slow breathing …

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Shoulder Stand for Restoration

What is a great pose this month for Mums? Gosh every pose is wonderful! Mums need to be strong and flexible and relaxed. Everything that the whole gamut …

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Bow Pose (Dhanurāsana) and Variations

Bow & Variations Stretches the front of the body Key Benefits Opens the chest and shoulders Stimulates the nervous system Stretches the spine Lengthens the entire front of the …

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Pigeon Pose (Kapotasana)

Key Benefits Stretches the thighs, groin and buttocks/glutes Opens the chest and shoulders Stimulates the abdominal organs Instructions From Down Dog, Step your right foot to your left …

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Cobbler Pose (Baddha Konasana)

Key Benefits Stretches the hips and inner thighs Opens the groins Instructions Sit with your spine long and straight. Draw the soles of your feet together and allow …

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Crane Pose – Bakasana

Improves balance and concentration; strengthens the core Key Benefits Improves balance Strengthens the core, shoulders, arms and wrists Opens the hips Stretches the upper back Instructions Come down …

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Chair Pose – Utkatasana

Strengthens the buttocks and legs Key Benefits Strengthens and stretches the ankles Strengthens the thighs, calves and back Stimulates the vital organs, including the heart Works on lifting …

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Locust Pose (Salabasana)

Locust Strengthens the entire body Key Benefits Strengthens the legs, hips, back and shoulders; as well as the chest, core and neck Stretches the shoulders, chest and belly and …

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Legs up the Wall – Viparita Karani

Legs up the Wall Restorative; relieves tired legs Key Benefits Alleviates tired, cramping legs and feet, and back ache Calms the mind Softly opens the backs of the legs …

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Seated Forward Fold – Paschimottanasana

Seated Forward Fold Stretches the entire back of the body Key Benefits Stretches the hamstrings and spine Calms the mind, reduces anxiety Helps to keep the spine healthy and …

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Child’s Pose – Balasana

Child’s Pose & Variations Tones the spine; strengthens the legs Key Benefits Calms the nervous system and mind Gently opens the hips Lengthens the spine Stretches the thighs and …

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Fish Pose – Matsyasana

Fish Opens the chest and throat Key Benefits Stretches the neck, throat, psoas and muscles of the chest Strengthens and tones the spine, upper back and buttocks Stimulates the …

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Boat Pose – Paripurna Navasana

Strengthens the abdominals, back and thighs Key Benefits Strengthens the back, abdominals and quadriceps Improves concentration Aids digestion Instructions Sit with your feet flat on the floor in …

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Plank Pose – Uttihita Chaturanga Dandasana

  Works the back and core Key Benefits Strengthens the arms, back, legs and core Stretches the feet and Achilles tendons Instructions Begin on all fours with your …

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Triangle Pose – Trikonasana

Stretches the ankles, knees, hamstrings, thighs, groins, hips, shoulder, chest, spine.
Strengthens the legs and ankles, the sides and abdominals, Increases balance and assists digestion

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Seated Splits – Hanumanasana

  Stretches the hips and legs Key Benefits Stretches the thighs, hamstrings and groin area Can alleviate sciatica Instructions Start in an upright kneeling position. Step your right …

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Side Plank – Vasisthasana

  Works the core, focusing on the side-body Key Benefits Improves balance and body awareness Strengthens the side body; also the ankles, legs, glutes, spine and shoulders Instructions …

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Camel Pose – Ustrasana

  Camel Pose Stretches the entire front of the body Key Benefits Opens the chest and shoulders Stimulates the nervous system Stretches and strengthens the spine Lengthens the entire …

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Balancing Big Toe Pose – Utthita Hasta Padangusthasana

  IMPROVES BALANCE AND WORKS THE LEGS KEY BENEFITS: Stretches the backs of the legs. Strengthens the ankles, legs and back. Improves balance and concentration. INSTRUCTIONS: Stand in …

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