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 …
Yoga Asanas (Poses)
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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 …
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
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 …
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 …
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 …
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 …
Cat – Cow Pose
Level: Easy Benefits: This pose stretches the back muscles and helps the spine to lengthen and remain flexible. It gently tones the abdominal muscles and is beneficial …
Mountain Pose
Level: Easy Benefits: Improves posture and reduces flat feet. Cautions: Dizziness How To Stand with your feet together or hip distance apart. There are three points on …
Downward Facing Dog
(adho mukha svanasana) Level: Moderate Benefits: Calms the brain and helps relieve stress and is reputed to relieve mild depression. Energises the body. Stretches and strengthens arms, …
Bent-Arm Plank Pose
(Chaturanga Dandasana) Level: Moderate Benefits: Strengthens the arms and wrists. Tones the abdomen. Cautions: Carpal tunnel syndrome. Pregnancy. How To Fig. 1 Fig. 2 From the Child …
Abdominal Lock
(Uddiyana bandha) Level: Moderate Benefits: This exercise strengthens the abdominals, stimulates the digestive organs and tones the lungs. Cautions: It should not be performed if you have …
Standing Cat Sequence
Level: Easy Benefits: Increases flexibility in the spine. Increases breathing capacity. Good for minor back aches. Cautions: Lower back pain How To Fig. 1 Fig. 2 Fig. …
Wide Angle Forward Bend
(Upavistha Konasana) Level: Easy/Moderate Benefits: Great for toning the thighs and increasing flexibility through the inner legs. Wonderful for menstrual and urinary problems. Cautions: Be careful not …
Tree Pose
(Vrikshasana) Level: Easy Benefits: Strengthens legs, increases focus, calms the nervous system. Cautions: Weak ankles, sciatica, knee or hip pain. How To Fig. 1 Fig. 2 Fig. …
Seated Head to Knee Pose
(Janu Sirsasana) Level: Easy/Moderate Benefits: Deeply stretches the legs and spine, massages the internal organs. Cautions: Knee injuries, sciatica. How To Fig. 1 Fig. 2 Fig. 3 Sit …
Reclining Hero Pose
(Supta Virasana) Level: Moderate Benefits: Stretches the front and back of body, improves digestion. Cautions: Knee pain, lower back pain, varicose veins, arthritis, sciatica. How To Fig. …
Lord Krishna Pose
(Natavarasana) Level: Easy Benefits: Stretches the outer hips, strengthens legs, increases focus and calms the nervous system. Cautions: Hip replacements. How To Fig. 1 Fig. 2 Stand …
Hero Pose
(Virasana) Level: Easy Benefits: Stretches the thighs, knees and ankles, good for digestion, assists good posture. Cautions: Knee or ankle injury. How To Fig. 1 Fig. 2 …
Dolphin Pose
(Ardha Pincha Mayurasana) Level: Medium Benefits: This strengthening inversion helps build up the strength needed for the headstand pose while providing many of its wonderful benefits. Develops …
Cow Face Pose
(Gomukhasana) Level: Moderate Benefits: Stretches the hips, ankles, shoulders and chest. Cautions: Knees, shoulders How To Fig. 1 Fig. 2 Fig. 3 Sit on the floor with …
The Eagle Pose
(Garudasana) Level: Easy Benefits: Benefits Strengthens legs, knees ankles. Softens and stretches the joints and ligaments in the arms, shoulders and legs. Helps to relieve cramping in the …
Seated Twist
(Ardha Matsyendrasana) Level: Easy/Moderate Benefits: Stimulates the liver, kidneys and digestive organs. Stretches the shoulders, hips, and neck. Energizes the spine. Relieves menstrual discomfort, fatigue, sciatica and …
Revolved Side Angle Pose
(Parivrtta Parsvakonasana) Level: Easy/Moderate Benefits: Strengthens and stretches the legs, knees & ankles. Opens the groin, spine, chest, lungs & shoulders. Massages abdominal organs, improves digestion and …
Revolved Lunge
Level: Easy/Moderate Benefits: Stretches hips and shoulders, opens chest, relieves minor back pain, stimulates abdominal organs. Cautions: Pregnancy, serious back conditions. How To Fig. 1 Fig. 2 …
Sleeping Pigeon Pose
(Eka Pada Rajakapotasana) Level: Easy/Moderate Benefits: Sciatic and lower back pain, opens hips Cautions: Knee and hip problems, serious back problems How To Fig. 1 Fig. 2 Kneel …
Crescent Moon
(Anjaneyasana) Level: Easy/Moderate Benefits: Increases flexibility in spine, deeply opens lungs and chest, strengthens shoulders, spine and hips. Increases mobility in the thighs and hips. Cautions: High blood …
The Bridge Pose
(Setu Bandha Sarvangasana) Level: Easy Benefits: Strengthens lower back and thighs, tones buttocks, prepares body for deeper backbends. Cautions: Weak knees, neck injuries. How To Fig. 1 Fig. …
Cobra
(Bhujangasana) Level: Easy Benefits: Increases flexibility in spine. Opens the lungs and chest. Tones the arms, shoulders and jaw line. Massages the internal organs. Good for menstrual problems. …