CHATURANGA DANDASANA (four-limbed staff pose) is a core strengthener that requires the arm muscles to carry most of the weight. Starting from ADHO MUKHA SVANASANA (downward facing dog pose), on an inhale shift your body and weight forward into a high plank position with elbows and shoulders stacked above the wrists. Keeping the elbows close …
UTTANASANA (standing forward bend pose) is a basic standing forward bend and, therefore, inversion (head below the heart). Starting from TADASANA (mountain pose), feet hip-distance apart and the outside of the feet parallel to the sides of the mat, place your hands on your hips.. Inhale and lengthen the spine, exhale and bend forward hinging …
PRASARITA PADOTTANASANA (wide-legged standing forward bend) is a standing forward bend and, therefore, inversion (head below the heart). Starting from TADASANA (mountain pose), take a big step back with your right foot so your two feet are about one leg’s length or slightly wider apart and you face the side (long edge) of the mat. …
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PARSVOTTASANA (intense side stretch pose) is a standing pose that stretches the side body and strengthens and lengthens the leg muscles. Starting from TADASANA (mountain pose), take a small step back with your left foot so your two feet are about one meter apart. Turn the back foot in at a 45°-60° angle and point the …
UTTHITA PARSVAKONASANA (extended side angle pose) is a standing side bend which is also a hip opener, as well as a twist. Starting from TADASANA (mountain pose), take a big step back with your left foot so your two feet are about one leg’s length apart. Turn the back foot in at a 90° angle …
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