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.

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.

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

Adho Mukha Svanasana

Sanskrit:

Adho - downward

Mukha - facing

Svana - dog

Downward-Facing Dog Pose

Benefits:

• If held for a longer duration energy is restored to someone who is feeling fatigued.
• This pose is very calming despite the energizing effect on the body.
  
• Relieves stiffness in the heels and shoulders, may help with arthritis in the joints.
  
• Strengthens as well as lengthens arms and legs.
• Because this pose is weight-bearing it may help prevent osteoporosis.
  
• Lengthening of the spine may help alleviate back pain.
  
• Good inversion for those who cannot do Sirsasana for any reason.
  

Contraindications:

• There are really no contraindications for Adho Mukha Svanasana so much as there are modifications for various types of conditions. Modified, this pose should be accessible to most people.
• Carpal tunnel, wrist injuries -- may be able to do pose with hands on blocks.
• High blood-pressure, headache, or dizziness -- head should be fully supported either on a block or a bolster
• One reference that noted that women in the third trimester should avoid this pose. This was Yoga Journal online and they are likely to err on the side of caution. References by Patricia Walden and Geeta Ieyngar note that women can do inversions throughout pregnancy so long as they feel beneficial.

Technique:

• Start from table position, on hands and knees. The knees directly under the hips and the feet 6-8 inches apart.
  
• Begin with the hands directly under the shoulders then move them forward a hand's distance.
  
• 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.
• Curl the toes under and inhale deeply.
• On an exhalation press through the hands and lift the hips upwards.
  
• 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. Head should be relaxed or extend through the crown of the head with neck and throat equally open.
• Draw the belly in and up towards the heart center.
  
• Hips lift and sit bones tilt upwards.
• Lengthen through the back of the legs by engaging the front of the legs.
  
• Heels project down and back, even if they do not touch the floor. Toes will eventually lift off the floor.