Seated Staff:
DANDASANA
Strengthens legs and back muscles. Strengthens shoulders and chest. Strengthens core.
Seated Forward Fold:
PASCHIMOTTANASANA
Stretches the entire back body. Compresses lower abdomen. Strengthens legs.
Tabletop:
PURVOTTANASANA
Strengthens shoulders, quadriceps, gluteals and core muscles. Stretches hip flexors.
Half Hero Stretch:
TRIANGA MUKHA EKAPADA PASCHIMOTTASANA
(Right leg bent, left leg straight) stretches right thigh, knee and ankle, stretches back of left hip, hamstring and calf muscles.
Seated Head to Knee:
JANUSIRASANA
Stretch back of the entire leg (especially calf muscle and hamstring), stretch back of hip.
Sage Pose:
MARICHAYASANA A
(Right leg bent, left leg straight), Increases flexibility in hips, lower back and shoulders. Stretches the back of the left leg, stimulates internal organs and increases spinal mobility.
Twisting Sage Pose:
MARICHYASANA C
Spine twist, Straight leg: stretch back of leg hip to heel. Bent leg: stretch gluteal muscles, compress front of hip. Stimulate digestive organs.
Sit Up:
Build core abdominal strength. Transition/rinsing of body for next pose. Also stretches the back body.
Boat:
NAVASANA
Strengthens abdominal muscles. Strengthens quadriceps, stimulates internal organs of the abdomen, improving digestion.
Plank/Side Plank:
DANDASANA/VASISTHASANA
Increases strength, balance and stability by developing arms and shoulder muscles. Improve core strength
Cobra:
BHUJANGASANA
Strengthens spine (emphasis: lower back). Strengthens legs, opens shoulders and stimulates deep lymph nodes.
Locust:
SHALABASANA
Spine strengthening (emphasis on middle back). Strengthens legs and stimulates deep lymph nodes.
Bow:
DHANURASANA
Increase flexibility by backward bending (extension of spine). Increase shoulder flexibility and stretches thigh muscles and hip flexors.
Pigeon:
KAPOTASANA
Front leg: stretch gluteals, hamstrings, IT band. Back leg: stretch front of hip flexor and thigh. Passive stretch allows the breath and mind to quiet.
Sleeping Hero:
SUPTA VIRASANA
Stretch front of body (especially thigh muscles and hip flexors). Gentle back bending. Open knee joints and ankle joints.
Half Tortoise:
ARDHA KURMASANA
Stretches back of hips. Lengthens and stretches spine. Neutralizes spine after Spine Strengthening asanas. Stretches shoulder/upper spine. Stretches knees and ankles.
Camel:
USTRASANA
Back Bending: compression (extension) of entire spine. Opens front of hips and thigh muscles. Opens shoulders.
Rabbit:
SASANGASANA
Increase spine flexibility (spinal flexion). Opens shoulders and stretches back of hips.
Wind Relieving:
PAVANAMUKTASANA
Stretch the back of the hip. Compresses the front of the hip. Stimulates large intestine. Stimulates deep lymph nodes in spine and pelvis.
Supine Twist:
SUPTA ARDHA PARVRITTASANA
Increase spine flexibility (spinal flexion). Stretch lateral thigh and hip.
Savasana:
Savasana is often used to begin and conclude a yoga session. It is a relaxing posture intended to rejuvenate one's body, mind and spirit.
