Bhekasana / Frog Pose

Benefits: This posture helps make the legs, particularly the knees, more flexible, stretches the quadriceps and iliopsoas muscles, while strengthening the arms. Step by Step 1.  Lie face down on the floor.  Lift up the shoulders and bring the left arm across so that...

Virabhadrasana III / Warrior III

Benefits: This pose strengthens the legs and abdominal muscles.  Like all balance postures, it helps to focus the mind. Step by Step 1.  From Tadasana/Mountain pose – inhale and raise arms up overhead.  As you exhale fold the torso forward so the back and arms...

Janu Sirsasana / Head beyond the Knee Pose

Benefits: This pose tones the liver, spleen and kidneys.  It also provides a deep stretch to the hamstring and calf muscles. Step by Step 1.  From Dandasana/Seated staff pose – bend the right knee out to the side.  Square hips to the front. 2. Extend through the...

Trikonasana / Triangle Pose

Benefits: This pose strengthens the legs and mobilizes the hips.  It stretches the torso and opens the chest to allow for deeper breathing. Step by Step 1.  From Tadasana/Mountain pose – step the feet wide apart.  Square the hips to the front and lengthen the...

Upavista Konasana / Seated Angle Pose

Benefits: This pose stretches the inner thighs, tones the legs, opens the hips, and stimulates the blood flow in the pelvic region. Step by Step 1.  From Dandasana/Seated staff pose – sitting upright, spread the legs wide apart.  Press the back of the knees into...
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