Upavishta Konasana / wide angle seated forward bend

Benefits:

• stretches the back and the insides of the legs
• opens the hips and back of the body
• stimulates the abdominal organs
• makes you happy and relaxed!
• strengthens your spine

Click on wide angle seated forward bend to learn how to get in this pose step by step.

Dandasana / Staff pose

benefits:

• Strengthens the quads
• Improves core stability
• Strengthens the muscles of the back

Click on Staff pose to find out how to perform this pose step by step.

Paschimottanasana / Seated forward bend

Benefits:

• Stretches the spine, hamstrings, shoulders.
• Calms the mind, prepares you for meditation.
• Relieves mild depression.
• Stimulates internal organs like ovaries and uterus, liver and kidneys.
• Good for digestion.
• Therapeutic for high blood pressure, Insomnia and sinusitis.

Click on seated forward bend to find out how to perform this pose step by step

Urdhva Mukha Svanasana / Upward- Facing Dog pose

Benefits:

• Opens the heart, chest and lungs.
• Stretches your upper back and the whole front of your body.
• Strengthens your wrists, arms, shoulders, spine.
• Can relieve sciatica, mild depression and fatigue.
• Because it stretches the lungs and chest it can be very therapeutic for asthma.
• Counteracts bad posture.

Click on Upward facing dog pose to find out how to do this pose step by step.

Baddha Konasana / Bound Angle Pose / butterfly pose

Benefits:

• Helps in opening your hips.
• Stretches groins, inner thighs and ankles.
• Uplifts your mood.
• Stimulates abdominal organs.
• Beneficial for menstrual pains.
• Stimulates the circulation in the pelvic area.

Click on Bound angle pose to find out how to perform this pose step by step.

Virasana / Hero pose

Benefits:

• stretches ankles, knees, and legs
• stimulates digestion
• calming
• energizes the legs when they are tired

Click on Hero pose to get instructions on how to perform this pose step by step.

Salabhasana / Locust pose variation

Benefits:

• Strengthens the back muscles.
• Stretches the front of the body.
• Improves stamina.
• Opens the chest.
• Stimulates abdominal organs

Click on Locust pose to find out how to do this pose step by step.

Prasarita Padottanasana / Wide legged forward bend D

Benefits:

• Stretches the back and inside of the legs.
• Opens the hips.
• Stretches the spine.
• Grounds you and calms the mind.
• Can relieve mild backache.

Click on Wide legged forward bend D to find out how to do this pose step by step.

Salamba Sarvangasana / Shoulderstand

Benefits:

• Queen of the yoga-asanas
• Stretches the shoulders and neck.
• Cooling, calming, quiets the nervous system.
• Reduces fluid retention in the legs and feet.
• Regulates and normalizes elimination.
• The thyroid and para-thyroid are nourished with blood.
• Reduces fatigue and can help you improve your sleep.
• Improves digestion.

Click on Shoulderstand to find out how to do this pose step by step.

Vrksasana / Tree Pose

Benefits:

• Improves balance
• Opens the hips
• strengthens the ankles, legs and spine
• Lengthens the spine
• Teaches concentration

Click on Tree Pose to find out how to get into this pose step by step.