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 …
Yoga Asanas (Poses)
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 …
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 …
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. …