Chest Opener at Wall

Benefits:

• Opens the shoulders, triceps, underarms, and chest in the upper body.
• The legs are also given a good stretch.
• Tapping over the breastbone activates the thymus gland which produces 65-75% of the lymphosites in the body. Lymphosites work to consume unhealthy bacteria and viruses in the body.
  

Contraindications:

• Injuries in the shoulders may make this a difficult pose. It may still be possible, with modification, such as keeping the arm lower.
  

Technique:

• Stand with the hip near a wall, about 6-12 inches away.
• Step the foot nearest to the wall forward and foot away from the wall back. Feet will be about 3 feet apart, similar to Vrhbdrasana (warrior) I
• Bring the hand of the arm closest to the wall behind you at shoulder height or lower and spread out the fingers of the hand onto the wall.
• On an exhalation bend into the front knee until an opening is felt in the chest or shoulder nearest to the wall.
  
• Get a strong pelvic tilt, bringing the pubic bone towards the navel. This will bring additional opening to the quadriceps of the leg furthest from the wall.
• Keep the chin parallel to the floor.
• With the free, outside hand, lightly tap the breastbone to activate the thymus gland.
• Breathe deeply for several breaths the release the arm and step forward.
• Pivot around so outside now is closest to the wall and repeat steps.
  

Gomukhasana

Sanskrit:

Go - A cow
Mukha - The face

Cow-Faced Pose

Benefits:

• Opens the shoulders, triceps, underarms, and chest in the upper body.
• The hips, thighs and ankles in the lower body are also given a deep stretch.
  

Contraindications:

• Injuries in the shoulders, ankles and knees may make this a difficult pose. It may still be possible, with modification.
  

Modifications:

• If the fingers cannot be clasped a strap should be used for the hands to hold on to.
  
• If the sit bones do not reach the ground or are on the ground unevenly use a blanket to provide support.
  
• Doing just the arms of Gomukhasana provides an excellent shoulder stretch and opens the chest for beginners or those yogis & yoginis who cannot fully practice the part of this pose for the legs and hips.

Savasana

Sanskrit:

Sava - A corpse

Corpse Pose

Benefits:

• Restorative poses help to calm the mind, reduce anxiety
  
• Helps to integrate and release the body's effort when practiced at the end of asana
• Beneficial for insomnia and fatigue
• May help lower high blood pressure due to calming affect
  

Contraindications:

• There are no contraindications for Savasana, this pose is available to all with modifications for some individuals.
• For women in the last trimester of pregnancy the pose should be modified with props to keep the head & chest upright or lying on the left side.
• People with lower back pain can try several modifications: rest the lower legs on a chair; support the back of the thighs with a rolled blanket; prop knees over a bolster; or keep the knees bent, feet on the floor about 2 feet apart and knees together.

When I have told students the translation of Savasana there are typically cringes and "ewws" from people as they have an immediately negative reaction to the name of this pose. We tend to think of the end of class as "relaxation" and the mind immediately goes to all the negative thoughts of death. It is not easy for the mind to rest on the thought of either our own death or the passing of our loved ones.

Savasana is not named for the anxiety one feels about death, it is named for the corpse itself. A vessel which has lost the energy of life and therefore no longer worries, grieves, loves, hates, or feels anything at all any longer. All of the fears, small and large, that settle deeply into our muscles are forgotten and the muscles release entirely. A corpse has no fear, no shame, no anger and I am reminded of the Heart Sutra, which states, "No eyes, no ears, no nose, no tongue, no body, no mind; no sight, no sound, no smell, no taste, no touch, no object of mind; no realm of sight, no realm of mind consciousness."

A corpse is just a body returning to the earth. We mindfully end practice this way, releasing the body from the effort of asana and returning to the breath. That breath, this is the sweetness of Savasana. For we lay with the complete release and emptiness of a corpse, yet each expiration of the breath continues to be followed by another inhalation.

Setu Bandha Sarvangasana

Sanskrit:

Setu - A bridge
Bandha - A lock
Sarvanga - To provide support

Supported Bridge Pose

In Iyengar Yoga this pose is also referred to as Chatush Padasana, or "four-footed pose", since the shoulders should be tucked under to create two additional "feet" for the body.

Benefits:

• Tones and stretches the legs; calves, quadriceps, and hamstrings
  
• Strengthens the spine, chest, and neck.
• Increases blood flow to the legs, pelvis, lower spine and abdomen
  
• Tones and stimulates the abdominal organs, improving digestion
• May help some types of back pain due to the lengthening and strengthening in the hips and spine.
• Opens across the chest and allows for the breath to be very deep.
• Stimulates the lungs and thyroid gland
• Energizes the body, especially the legs
  
• Calms the mind, relieving anxiety, nervous tension, and stress
• Excellent pose for students who may be unable to practice deeper inversions
  

Contraindications:

• People with neck injury may want to avoid this pose or perform only with approval from their healthcare professional.
• Women who are pregnant may find this pose uncomfortable after the third month and should avoid entirely in the third trimester.
• May exacerbate symptoms related to high blood pressure, especially if uncontrolled.
• Any person who has experienced any kind of hemorrhagic stroke should not do this pose without consulting their health care professional first.
  

Virabhadrasana II

Sanskrit:

Virabhadra - A warrior

Warrior Pose II

Benefits:

• Tones and stretches the legs and ankles
  
• Strengthens the hips, legs, chest, and arms. This may help to improve symptoms related to osteoporosis
  
• Increases blood flow to the legs, pelvis, lower spine and abdomen
  
• Tones the abdominal organs
  
• May help some types of back and sciatic pain due to the lengthening and strengthening in the hips, legs, and spine.
• Opens across the chest and allows for the breath to be very deep.
  
• May help to alleviate back pain in the later trimesters of pregnancy
  

Contraindications:

• People suffering from neck injury should not turn the head in this pose
  
• Those suffering abdominal ailments may want to avoid pose

Virabhadrasana I

Sanskrit:

Virabhadra - A warrior

Warrior Pose I

Benefits:

• Tones and stretches the legs; calves, quadriceps, and hamstrings
  
• Strengthens the hips, spine, chest, and neck.
• Increases blood flow to the legs, pelvis, lower spine and abdomen
  
• Tones the abdominal organs
  
• May help some types of back pain due to the lengthening and strengthening in the hips and spine.
• Opens across the chest and allows for the breath to be very deep.
  
• Improves concentration and calms the mind, relieving anxiety and nervous tension

Contraindications:

• People suffering from high blood pressure or back injury may want to perform pose by bringing the palms of the hands against a wall, keeping the spine extended and long.
• Those suffering abdominal ailments may want to avoid pose

Parivritta Trikonasana

Sanskrit:

Parivritta - Revolved or twisting
Trikona - Triangle

Revolved Triangle Pose

Benefits:

• Tones and stretches the legs; calves, quadriceps, and hamstrings
  
• Strengthens the hips, spine, chest, and neck.
• Increases blood flow to the legs, pelvis, lower spine and abdomen
  
• Tones the abdominal organs
  
• May help some types of back pain due to the lengthening and strengthening in the hips and spine.
• Opens across the chest and allows for the breath to be very deep.
  
• Improves concentration and calms the mind, relieving anxiety and nervous tension

Contraindications:

• People suffering from high blood pressure or back injury may want to perform pose by bringing the palms of the hands against a wall, keeping the spine extended and long.
• Those suffering abdominal ailments may want to avoid pose
  

Parsvottanasana

Sanskrit:

Parsva - side or flank
Uttana - from Ut, for intense and Tan, for extend, stretch or lengthen

Intense Side Stretch Pose

Pose will provide an intense stretch through the side of the chest

Benefits:

• Stretches legs and hips
• Improves elasticity and relieves stiffness in the hips, spine, neck shoulders, elbows, and wrists.
  
• Tones the muscles of the abdomen
• With the shoulders drawn back in the full pose it is possible for the breath to be very deep.
  
• Calms the mind, relieving anxiety and nervous tension
  

Contraindications:

• People suffering from high blood pressure or back pain may want to perform pose by bringing the palms of the hands against a wall, keeping the spine extended and long.

Vrksasana

Sanskrit:

Vrksa - A tree

Tree Pose

Benefits:

• Strengthens the legs; thighs, calves, and ankles. Especially helps to stabilize weakness in the ankles
• Stretches inner thighs and groin as well as chest and shoulders, when the arms are raised up.
  
• Tones the muscles of the abdomen and spine
• Improves concentration and sense of balance
  

Contraindications:

• People with balance problems should perform pose with the down leg side to the side of a wall, backside against a wall or facing into a corner. This may also apply those those with low blood pressure
  
• Those with high blood pressure should not raise the arms overhead

Technique:

• Start in Tadasana
• Shift weight into the left foot, spreading out the toes.
• Bend the right knee and open the hip out towards the right side.
• Lift the right foot and place upon the left leg, anywhere but the side of the knee, with toes pointing down to the floor.
• As much as the right foot pushes into the left leg, push back into the right foot with the left leg. Extend through the right knee, as if pointing it down to the floor.
  
• Keep the gaze forward at an unmoving point, Drishti
  
• When balance has settled, bring the palms together at the heart center.
• Hips should be even, tailbone dropping down, pubic bone move towards navel, and navel draws in and up towards the heart center.
• Again, when balance is settled, raise the arms overhead on an inhalation. Biceps come by the ears, shoulders shrug down the back and little fingers turn inwards towards one another.
• To release the asana bring the palms together at heart center again and step the right foot back down, into Tadasana
• Repeat pose, bringing left foot up to rest upon right leg
  

Tadasana

Sanskrit:

Tada - A mountain

Mountain Pose

Tadasana is the foundation for all standing postures just as Dandasana is the foundation for all seated postures.

Benefits:

• Standing correctly is grounding to both the body and mind
  
• Helps to improve posture by strengthening the back, abdomen, and legs.
• May help to alleviate types of back pain aggravated by poor posture.
  

Contraindications:

• Those with low blood pressure may need to avoid elevating the arms and/or may benefit by using a wall as a support.

Technique:

• Stand with the feet either hip width apart, big toes slightly closer than heels, or touching and toes spread out.
• Press towards the ball of each foot and the outside of the heels.
  
• The outside of the feet should be parallel; check that the second toe of each foot is in alignment with the shin.
• The knees and backs of the thighs should lift up, hips will contract.
  
• The tailbone drops down towards the ground while the belly moves towards the spine and the pubic bone moves up to the belly.
• When the shoulders shrug down and back the breastbone will reach upwards.
• Head should rest lightly on the first vertebra, ears above the shoulders.

Variations:

• If hands are extended at sides the middle finger should be in alignment with the illiotibial band
• With hands extended overhead the biceps should come alongside the ears, shoulders dropping down the back, fingers spread, and the smallest fingers reaching inwards slightly.
  

Surya Namaskar

Sanskrit:

Surya - The sun, a reference the the solar deity in the Vedic tradition
Namaskar - A salutation, particularly to a deity. Comes from the root word, Namas which means 'to bow to' or 'to adore'. Related to namaskarasm, a salutation to another person.

Sun Salutation

In the Vedas there are references to the many benefits of prosperity and good health gained from a daily practice of praising sun god. Physical prostrations to the sun were not only a gesture of absolute surrender, but a vehicle to maintain the health of the body.

In some of the Vedic hymns it was suggested that Suyra Namaskar be a daily practice for devout Hindus. Sun salutations are an integral part of the practice of Ashtanga Vinyasa Yoga.

There are many different variations of Surya Namaskar, all share a focus of moving with the energy of the breath. In a complete sun salutation the series is done two times, alternating the movement of the first leg that is either stepped forward or back to finish a full salutation.

Classical Surya Namaskar

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead (urdhva hastasana) on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, step back with one foot into a lunge (begin with right foot, second time through begin with left)
• Inhale the arms overhead into a full lunge, either high or low
  
• Exhale, step back the front foot into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Bhujangasana
• Exhale, lifting up into Adho Mukha Svanasana and inhale through
• Exhale, the first foot forward between the hands into a lunge
• Inhale the arms overhead
• Exhale, stepping into Uttanasana
• Inhale, coming up to Tadasana, Urdhva Hastasana
• Exhale, returning hands to Anjali Mudra

Surya Namaskar A

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead (urdhva hastasana) on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana and hold through 5 complete breaths
• Exhale, jumping forward to Uttanasana
• Inhale, coming up to Tadasana, Urdhva Hastasana
• Exhale, returning hands to Anjali Mudra

Surya Namaskar B

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead and bend knees into Utkatasana on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana
• Inhale first foot up between hands and up into Virabhadrasana I
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana
• Inhale second foot up between hands and up into Virabhadrasana I
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana and hold through 5 complete breaths
• Exhale, jumping forward to Uttanasana
• Inhale, coming up to Utkatasana
• Exhale, return to Tadasana, hands in Anjali Mudra

Benefits:

• In addition to the benefits from each posture individually, practice of Surya Namaskar also helps by energizing and warming the body, which may help to expel toxins
• Vigorous nature of the series may help tone and slim the body overall
• Reduces stress and anxiety
  

Contraindications:

• People with back injuries should be careful with this pose, may want advice of physician.
• Women after the third month of pregnancy, although this may vary greatly
• Those suffering from high blood pressure should seek the advice of a physician
• As this vinyasa is very warming people with multiple sclerosis may need to do series much more slowly in order to not feel the affects of heat in the blood.
  

Bhujangasana

Sanskrit:

Bhujanga - A serpent (usually referred to as a cobra)

Cobra Pose

Benefits:

• Improves spinal pain, including sciatica, through toning of the spine
• Full expansion across the chest, including the heart and lungs
  
• May help relieve disc compression
• Stimulates the abdominal organs
• Helps ease fatigue and stress
  

Contraindications:

• People with back injuries should be careful with this pose, may want advice of physician.
  
• Pregnant women may not be able to practice the pose after the second or third month.
  
• Carpel tunnel syndrome symptoms may be aggravated by pose, however, wrists can be supported with a wedge, rolled up mat or blanket.
  

Ardha Matsyendrasana

Sanskrit:

Ardha - Half
Matsyendra - Lord of the Fishes

Matsyendra is referenced as one of the founders of Hatha Yoga. In a story it is said that while visiting an island Shiva was explaining Yoga to his consort Parvati. He noticed a fish near the shore was listening to everything that was said with intense concentration and stillness. Shiva realized that the fish had learned Yoga, sprinkled some water upon it so that the fish attained a divine form, and thus became Matsyendra, the Lord of the Fishes.

Half Lord of the Fishes Pose

Benefits:

• Increases circulation around the abdominal organs.
• Improves the flexibility and strength of the spine, shoulders and neck.
• May help to relieve stiffness and pain in the back and hips, including sciatic pain.
• May help relieve menstrual cramps.
• Regular practice may keep prostate and/or bladder from growing enlarged.
  

Contraindications:

• People with back injuries should be careful with this pose, may want advice of physician.
  
• Pregnant women may not be able to practice the pose after the second or third month.
  
• Full pose might need to be avoided if a person is suffering from any ailments of the digestive system due to the deep contracting of the abdominal muscles.

Chaturanga Dandasana

Sanskrit:

Chatur - Four
Anga - A limb
Danda - Staff

Four-Limbed Staff Pose

Benefits:

• Strengthens the arms
  
• Develops power and mobility in the wrists
• Tones the muscles of the abdomen and core
  

Contraindications:

• Those suffering a wrist injury or carpel tunnel syndrome may be able to do pose with the use of props to help alleviate pain. Props like blocks (foam or cork so cushion is provided), foam wedges, or specially made props like "Gripitz" can be tried. If these props do not help the pose may be further modified by lowering the knees first to relieve pressure and strain on the wrists.

Technique:

• Start from table position, on hands and knees. The knees directly under the hips.
  
• With the hands directly under the shoulders spread out the fingers with each middle finger in alignment with the wrist. Press firmly through the fingers, rolling the thumb and the first finger towards one another. Shrug the shoulders down the back.
• First come into "plank" pose by lengthening out through the right leg and pressing through the heel. Then lengthen out through the left leg, pressing through both heels equally with both legs straight. Push the front of the thighs into the thighbones.
  
• Lengthen through the arms and turn inner elbows so they "face" each other.
• Keeping the shoulder blades moving towards the tailbone, open across the upper back.
• Neck and throat should be equally open. Extend through the crown of the head.
• Draw the belly in and up towards the heart center.
  
• Tuck the elbows in towards the body and inhale deeply.
  
• On an exhalation bend the elbows and slowly lower the body until it is a few inches, parallel above the floor.
• After holding briefly let the body lower completely to the floor.
  

Dandasana

Sanskrit:

Danda - Staff

Staff Pose

Dandasana is the foundation for all seated postures just as Tadasana is the foundation for all standing postures.

Benefits:

• May help to relieve digestive issues, including bloating from gas.
• Helps to improve posture by strengthening the back and providing some stretch to the shoulders and chest.
  

Contraindications:

• Those suffering a wrist injury should press fingertips to the ground at hips rather than the whole palm
• People with lower back pain may need to use a blanket for support under the sit-bones
  

Baddha Konasana

Sanskrit:

Baddha - bound

Kona - angle

Bound Angle Pose

Benefits:

• Tones kidneys while strengthening the bladder and uterus or prostate.
• Improves circulation to the pelvis, abdomen, and back
  
• May benefit women suffering from cramps, heavy menstrual bleeding, and other symptoms related to both PMS and perimenopause
• Helps to relieve pain caused by herniated disc and/or sciatica
  

Contraindications:

• People with very stiff lower back and/or legs may need to support sit-bones on a blanket
• Those suffering lower back injury will need to be mindful of keeping the spine long
  

Paschimottanasana

Sanskrit:

Paschima - west

Uttana - Intense

** when uttana is added to another word it becomes ottana

Intense stretch of the West Pose

Is sometimes called Urgasana or Brahmacharysana. Urga means formidable, powerful and noble. Brahmacharya references one of the niyamas and represents spiritual study, self-restraint, and avoiding the mis-use of sexual energy.

Benefits:

• Tones the abdominal organs, especially the liver and kidneys, and improves digestion.
  
• Rejuvenates the whole spine.
• Increased blood-flow to the pelvic area is beneficial for reproductive organs and can be a relief for women experiencing cramps.
• Beneficial for high-blood pressure, especially in complete posture due to lowering the heart.
  
• With the head supported this pose may help to calm anxiety and improve headache symptoms
  

Contraindications:

• People with very stiff lower back and/or legs may need to support sit-bones on a blanket
• Those suffering lower back injury will need to be mindful of keeping the spine long
• People suffering diarrhea should avoid full pose
• May aggravate symptoms of nausea

Upavistha Konasana

Sanskrit:

Upavistha - seated

Kona - angle

Seated Angle Pose

Benefits:

• Stretches the back and insides of the legs
  
• Improves circulation in the pelvic region
• Lifts uterus, tones and improves circulation to reproductive organs. This may benefit symptoms related to menstrual cramps, fibroid tumors, and endometriosis
  
• Lengthening in the spine, lower back and legs can help improve pain from herniated discs and sciatica
• In the supported forward-bend variation this pose may be calming to the endocrine system
  

Contraindications:

• Those with lower-back injury may need to sit with the pelvis lifted up on a blanket and will need to be aware of keeping the spine lengthened and relatively straight
  

Janu Sirsasana

Sanskrit:

Janu - knee

Sirsa - head

Head to Knee Pose

Benefits:

• Stretches and relieves stiffness in the legs and hips
• Lengthens the spine
  
• Reduces the impact of stress on the body and mind
  
• The twisting action tones the liver, spleen, kidneys and reproductive organs
  
• When performed with the head supported this pose is calming and may relieve anxiety in the mind and body. This effect my help lower blood pressure.
• May be effective for many types of headache when performed with a supported head.
• Women suffering from menstrual cramps or anxiety and irritability associated with PMS may find this pose, especially the supported variation, beneficial
  

Contraindications:

• People suffering diarrhea should avoid full pose
• May aggravate symptoms of nausea

Utthita Trikonasana

Sanskrit:

Tri - Tri/Three

Kona - angle

(Utthita - extended)

(Extended) Triangle Pose

Benefits:

• Stretches and strengthens ankles, legs, and hips
• Opens the chest & shoulders
  
• Increases flexibility in the back and spine
• Improves circulation to digestive and reproductive organs
• Calming to the mind which may relieve anxiety
  

Contraindications:

• People with heart conditions may do pose with back against a wall with top arm on hip
• The top arm may be kept down as well and the gaze should rest downwards, neck long, for those with high blood pressure
• Head should be kept facing forward, neck long, for those with any neck injury or pain

Technique:

• Start in Tadasana
• Bring the finger tips in to touch at heart center, elbows out, bend the knees, and inhale.
• On an exhalation either step or jump the feet 2.5 - 3 feet apart and extend the arms parallel to the floor, palms facing down, shoulders releasing down the back.
  
• Turn the right foot out sideways to the right, 90 degrees, and press through the ball of the foot.
  
• Turn the left foot inwards slightly to the right, 60 degrees, and press through the little toe of the foot.
• Check that the heel of the right (front) foot lines up with the arch of the left (back) foot.
• Kneecaps should be tightened; lifting in the quadriceps and the calves.
• The tailbone drops down towards the ground while the belly lifts up to draw the ribcage in, and the pubic bone moves up towards the belly.
• Inhale and extend through the fingertips. Exhale and extend the torso out towards the right foot.
  
• When the body does not extend any further, hinge at the right hip and bend sideways toward the floor.
  
• Rest the right hand lightly on the shin. Spread the fingers of the left hand, extending up through the arm.
  
• Hips should be squared forward. Roll back the left hip while the sit bone of the right hip tucks under.
• Open across the heart center by shrugging the shoulders down the back and keeping the torso long.
  
• Extend through the crown of the head and keep the back of the neck & front of throat equally open, lengthened.
  
• Eyes can continue to gaze forward or head can turn to either gaze down towards the right foot, or if it feels comfortable and the neck can stay long, up towards the left hand.
• To move out of the asana press firmly into the little toe of the left foot, ball of the right foot. On an inhalation pull up towards the left hand and lift the body into an upright position. Turn both feet forward and step back into Tadasana.
• Repeat pose starting with the left foot.

Variations:

• In the extended version of this pose the feet are further apart and the right hand will rest, eventually palm down, on the floor.