Page 1 ASANAS · Candle (Shoulder Stand) Shoulder Stand stimulates the thyroid, prostate and...

ASANASBenefits Poses

Lotus/Swinging Lotus (Try to stand on your hands from Lotus)Increases mobility and releases tension. Steadies the body so the mind will follow.

Bound LotusSitting in full lotus wrapping your hands behind your back and grab your feet. Increases mobility and releases tension. Helps with flexibility in the shoulder area. Steadies the body so the mind will follow.

Bound Lotus

ButterflyGood for loosening up the shoulders. Opens the hips and chest, lengthens the spine and stimulates the reproductive, nervous and respiratory systems.

Butterfly

Baby CradleGreat hip opener for beginners. Stretches the hamstrings, and calfIt massages the internal organs, reproductive, and digestive systems, colon, liver and kidneys. Calms and relaxes the mind.

Arrow

Turtle

FlowerThe Flower is a hip-opning pose that also strengthens the core muscles and the belly. It improves balance.


BoatForward bending poses enhance digestion. The boat pose strengthens the abdomen, hips and the lower spine muscles. Stimulates the thyroid, which increases metabolism. Helps kidneys, prostate and intestines.

HeronStretches the hamstrings. Stimulates the abdominal organs and heart.

Windshield WipersKnees back and forth with hands on the floor. For added benefit you can add a twist. This pose is a great hip opener.

Windshield WiperTV Watching Pose (Bound Angle while leaning forward with head in hands) Bound angle opens the hips and chest, lengthens the spine and stimulates the reproductive, nervous and respiratory systems.

TableOpens the chest and strengthens the whole body.

Sandwich Pose (Staff into Forward Bend)Calms the mind, relieves stress. Good for mild depression. Stretches the shoulders, the hamstrings and the back muscles. Stimulates liver, kidneys, uterus, and ovaries. Great pose for menopause and menstrual discomfort. Soothes Headaches. Some say it is therapeutic for high blood pressure, insomnia, sinus conditions.


Inclined Plane (Upward Facing Plank)Strengthens upper and lower arm muscles, wrists, shoulders and thighs. Great stretch for shoulders, the front of the ankles and chest.

Marichi’s PoseMassages abdominal organs, including the liver and kidneys. Stretches the shoulders . Stimulates the brain. Relieves mild backache and hip pain, Strengthens and stretches the spine

Corpse PoseCalms the brain and helps relieve stress and mild depression. Relaxes the body. Reduces headache, fatigue, and insomnia. Helps to lower blood pressure. Prepares the mind for meditation.

Wind Breaking Pose aka Lemon Squeeze (Knees to Chest) or FartasanaSqueeze tight & let the juice out into Savasana. Relieves constipation and back pain. Helps with tension in lower back. Often recommended for Irritable Bowel Syndrome.

Dead Bug/Happy BabyGentle stretch for groin, lower back and spine.Therapeutic for calming mind and relieving fatigue.

PlowCalms the mind. Stimulates abdominal organs and thyroid gland. Stretches the shoulders and spine. Helps relieve the symptoms of menopause. Reduces stress and fatigue. Therapeutic for backache, headache, infertility, insomnia, sinusitis.


HeroCalming pose that stretches the thighs, knees, and ankles. Strengthens the arches and feet. Improves digestion and relieves gas.

Lion pose Vera bedrasana (Simhasana)Relieves tension in the chest and face. An often-overlooked benefit of Simhasana is that it stimulates the platysma, a flat, thin, rectangular-shaped muscle on the front of the throat. The platysma, when contracted, pulls down on the corners of the mouth and wrinkles the skin of the neck. Simhasana helps keep the platysma firm as we age. According to traditional texts, Simhasana destroys disease and facilitates the three major bandhas (Mula, Jalandhara, Uddiyana).

Lion Pose

Penguin WalkingIt is a kid thing…walking on your knees reaching behind you grab feet.

Penguin Walking

Tippy Toes Pose This pose improves balance and focus. Helps to increase bone density.

Tippy Toes

CatHelps to massage the belly and spine. Warms the abdomen organs. Stretches back and torso.


Cow PoseStretches the front torso and neck. Provides a gentle massage to the spine and belly organs.

Raised BowSimilar to the tiger. Reach right arm out and left leg. reach back and grab your foot.

BridgeFor Strength in the back, legs and ankles. Improves flexibility in hips. Opens heart, chest and hips. Great stretch for neck and shoulders. Stimulates abdominal organs, as well as stimulating the lungs and thyroid. Improves digestion.

Candle (Shoulder Stand)Shoulder Stand stimulates the thyroid, prostate and abdominal organs. Reduces fatigue and insomnia. Helps with constipation, hernia, indigestion and sinusitis.

FishMatsyasana is known as the destroyer of all diseases. Stretches the hip muscles and the muscles between the ribs. Stretches and stimulates the muscles of the belly and throat. Strengthens the muscles of the upper back and back of the neck Improves posture. Aids in abdominal health.Improves Asthma.


Cobra/King CobraStrengthens the spine. Firms the buttocks. Stretches chest, lungs, shoulders and abdomen. Relieves stress and tension in the lower back and neck. Soothes Sciatica. Therapeutic for Asthma.

SphinxTraditional texts say that Bhujangasana increases body heat, destroys disease, and awakens Kundalini. Strengthens the spine. Stretches chest and lungs, shoulders, and abdomen, Firms the buttocks. Helps relieve stress. Stimulates abdominal organs.

Tootsie RollLay in the floor role is tootsie roll (arms over head lay in floor).

Tootsie Roll Pose

LocustStrengthens the muscles of the spine, buttocks, and backs of the arms and legs. Stretches the shoulders, chest, belly, and thighs. Improves posture. Stimulates abdominal organs. Helps relieve stress

Flying Pose (Superman/Backward Boat)This is one of the poses that strengthens many muscles at the same time. It also has great benefits for the digestive system. Good for concentration.

Bow PoseBack bending poses invigorate, warms our bodies preparing us for activity and strengthens our legs, spine and buttocks. Aids in digestion, fatigue and anxiety. Improves posture and strengthens the respiratory system, which makes all back bending pose especially good for people with respiratory problems.


Cobra/King CobraStrengthens the spine. Firms the buttocks. Stretches chest, lungs, shoulders and abdomen. Relieves stress and tension in the lower back and neck. Soothes Sciatica. Therapeutic for Asthma.

Child’s PoseGently stretches the hips, thighs, and ankles.Calms the brain and helps relieve stress. Helps with issues of fatigue. Relieves back and neck pain when done with head and torso supported.

CamelThis pose stretches the entire front of the body, from the ankles to the neck. Stretches and strengthens the hip muscles (psoas). Strengthens the back muscles. Improves the posture and stimulates the organs of the abdomen and the neck.

Crab WalkingBending one knee at a time. Moving back and forth from left to right. One knee and then the other. Improves flexibility in the legs while strengthening the legs and the back.

Crab Walking

Crow (Little Crow for younger ones)It is like the Crow only with both the hands and the feet on the ground. Stretches the ankles, groins and back torso. Tones the belly.

Little Crow

Crow (Big Crow for older ones)Strengthens arms and wrists. Stretches upper back. Improves Balance. Opens groin and tones abdomen.


Side CrowStrengthens the wrist, forearms and abdomen. Improves balance.

Side Crow

PlankThis pose increases strength in arms, wrist and spine.Tones abdomen muscles.

Side PlankStrengthens arms, wrists, belly and legs. Improves balance.`

DolphinCalms the brain and helps relieve stress and mild depression. Stretches the shoulders, hamstrings, calves, and arches. Strengthens the arms and legs. Helps prevent osteoporosis. Improves digestion. Relieves headache, insomnia, back pain, and fatigue. Therapeutic for high blood pressure, asthma, flat feet, sciatica.

Downward DogHelps to relieve stress and mild depression as well as headache, insomnia and back pain. Strengthens arms and legs. Bone strengthener. Improves digestion. Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis. Walk your dog: Put one heel down at a time.


Three Legged Dog (One Legged Downward Dog)Helps to relieve stress and mild depression as well as headache, insomnia and back pain. Strengthens arms and legs. Bone strengthener. Improves digestion. Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis.

Walking the DogOnce in Downward Dog extend one heel to the ground at a time…Walk your doggie!

Donkey KicksFrom downward dog one at a time kicking legs up in the air. Helps to relieve stress and mild depression as well as headache, insomnia and back pain. Strengthens arms and legs. Improves agility. Bone strengthener. Improves digestion. Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis.

Donkey Kicks

Upward DogUpward Facing Dog opens the chest and strengthens the whole body. Up dog aligns the spine and invigorates the kidneys and nervous system.

Pigeon/Royal PigeonStretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck. Stimulates the abdominal organs. Opens the shoulders and chest. Helps with urinary disorders.

Totally Cool Dismount

Peanut Butter JarMoving from upward dog and circling your hips around from left to right and back into upward dog and visa versa. Great hip exercise..Ttell the kids you are scraping out the peanut butter jar!


No Hand StandWakes up your hamstrings and soothes your mind. Stretches the front torso. Strengthens the back and improves posture. Stimulates the belly.

No Hand Stand

Rag Doll (aka Standing Forward Bend)Calming pose.

Chair PoseStrengthens the lower body and torso. Stretches shoulders. Opens the chest. Arms up or at shoulder height.

Chair with Prayer Twist

MountainImproves posture. Strengthens thighs, knees, and ankles. Firms abdomen and buttocks. Relieves sciatica . Reduces flat feet.


Steeple (Extended Mountain)Improves posture, groundedness, stability and confidence.

Star Pose (5 Pointed Star)Five pointed star lengthens, opens and energizes the whole body. This posture also realigns the spinal column and opens the chest, improving circulation and respiration

GoddessOpens the hips and strengthens the lower body. Energizes and warms the body. Builds self-discipline.

DancerStrengthens Legs and Back. Improves Balance. As with all balance poses, it improves concentration.

TreeTree pose increases balance, focus, memory and concentration and strengthens the ankles and knees

EagleStrengthens and stretches the ankles and calves. Stretches the thighs, hips, shoulders, and upper back. Improves concentration and sense of balance.


StorkHelps to find mental and physical balance. In addition to improving the balance and concentration of a person, it also strengthens the calf muscles and tones the shoulder region.

Stork

TriangleTriangle pose engages every part of the body, strengthens the core, opens the hips and shoulders and stretches the legs.

Warrior IStretches the chest and lungs, shoulders and neck, belly, groins (psoas). Strengthens the shoulders and arms, and the muscles of the back. Strengthens and stretches the thighs, calves, and ankles.

Warrior IIWarrior II strengthens the legs, opens the hips and chest . Warrior II develops concentration, balance and groundedness. This pose improves circulation and respiration and energizes the entire body.

Warrior lll - Also known as Balancing StickIncreases Cardiovascular stimulation. Helps to clear blocked arteries and may help to prevent further cardiac issues.

Warrior (Reverse Warrior) Strengthens the legs, opens the hips and chest . Reverse Warrior develops concentration, balance and groundedness. This pose improves circulation and respiration and energizes the entire body.Your back hand goes on your back leg and your front arms points up to the sky as you arch back and look up.

Warrior (Reverse Warrior)


WheelStretches the chest and lungs, Strengthens the arms and wrists, legs, buttocks, abdomen, and spine. Stimulates the thyroid and pituitary. Increases energy and counteracts depression. Therapeutic for asthma, back pain, infertility, and osteoporosis

Fun Sequences to teach, or . . . make up your own!

• Warrior to Triangle to Half Moon• Cobra to Dolphin to Downward Dog to Upward Dog to Child’s Pose• Supported Bridge to Candle to Plough to Fish• Tree to Eagle to Dancer• Butterfly to Flower to Turtle• Pigeon to Cowface to Totally Cool Dismount to Cowface to Pigeon• Flying Pose to Bow to Child’s Pose

Page 1 ASANAS · Candle (Shoulder Stand) Shoulder Stand stimulates the thyroid, prostate and...

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