Benefits
Stretches chest and spine.
Strengthens legs, glutes and upper back.
Improves digestion.
Reduces backache and headache.
Tip: Keep feet facing forward and knees hip width apart.
Benefits
Improving your sense of balance.
Strengthen your leg as the weight of the entire body is borne on one leg.
Helps to strengthen the core muscles of the abdomen and the back.
Tip: Extend from toe to fingertip keeping the back straight. Keep the biceps by the ears and pivot not from the back but the hips.
Benefits
Opens the belly, chest, heart, shoulders and upper back.
Stretches the whole front of the body including ankles, thighs and groin.
Strengthens the legs and back.
Tip: Keep the hips over the knees and breath to stay relaxed
Benefits
Stretches the back torso and neck
Provides a gentle massage to the spine and belly organs
Tip: Keep the shoulders above the wrists and hips over heels. Breath.
Benefits
Strengthens the muscles of the legs
Strengthens the pelvis
Strengthens the lower back
Tip: Keep the shoulders relaxed and the back straight.
Benefits
Gently stretches the hips, thighs, and ankles
Calms the brain and helps relieve stress and fatigue
Relieves back and neck pain when done with head and torso supported
Tip: This is a great posture when it’s time for a break.
Benefits
Improves flexibility and strengthens the groin, knees, and inner thighs.
Stimulates the abdominal organs, specifically those related to the digestive system
Tip: Relax the inner thighs and keep the back straight.
Benefits
Strengthens the ankles, legs, core and arms.
Stretches the chest, shoulders, groins and abdomen.
Improves balance and concentration.
Tip: Try not to round the back and lengthen through the fingertips.
Beginners Tip
If your balance is not great you can try doing this pose near a wall, using it to help you with your balance if necessary.
Benefits
Calms the brain and helps relieve stress and mild depression
Energizes the body
Stretches the shoulders, hamstrings, calves, arches, and hands
Strengthens the arms and legs
Tip: Be sure to bend the knees and push the palms into the floor as this hels straighten the back.
Benefits
Stretches the spine and shoulders and opens the chest
Tips: Keep the hips over the knees and creep the fingers forward gradually.
Benefits
Strengthens and stretches the legs, knees, and ankles
Stretches the groins, spine, waist, chest and lungs, and shoulders
Stimulates abdominal organs
Increases stamina
Tip: Try to open the chest by drawing back the shoulder of the extended arm. Try to achieve a straight line from the heel to the fingertip.
Benefits
Strengthens the legs and ankles
Stretches the backs of the legs
Improves sense of balance
Tip: Keep the back straight, concentrate on the supporting foot and draw in the core to assist balancing.
Benefits
Stretches chest and spine.
Strengthens legs, glutes and upper back.
Improves digestion.
Reduces backache and headache.
Tip: Keep feet facing forward and knees hip width apart.
Benefits
Strengthens and brings flexibility to ankles
Increases mobility in the hips
Stretches back muscles
Tip: To help bring the heels to the floor, bring the feet wider apart and turn the toes out.
Benefits
Calms the brain and helps relieve mild depression
Stretches the spine, shoulders, hamstrings, and groins
Stimulates the liver and kidneys
Tip: Keep the back straight by looking forward and pivoting from the hips. Try sitting on a yoga block.
Benefits
Stretches the groins
Strengthens the legs and arms
Tip: Keep the front knee over the heel and if necessary drop the back knee to the floor.
Benefits
Calms the brain
Stretches the spine, shoulders and wrists (in the full pose), hips, and hamstrings
Strengthens the legs
Tip: To make it a little easier bend the front knee slightly and push the back heel into the floor. Pivot forward from the hips and draw in the stomach.
Benefits
Improves posture
Strengthens thighs, knees, and ankles
Firms abdomen and buttocks
Tip: For an extra challenge close the eyes and breathe deeply through the nose.
Benefits
Strengthens the arms, wrists and back
Tones the core
Tip While building strength in the arms and shoulders, try dropping the knees to the floor.
Benefits
Calms the brain and helps relieve stress and mild depression
Stimulates the liver and kidneys
Stretches the hamstrings, calves, and hips
Strengthens the thighs and knees
Tip. Bending the knees makes this easier and helps to keep the back straight.
Benefits
Strengthens thighs, calves, ankles, and spine
Stretches the groins and inner thighs, chest and shoulders
Improves sense of balance
Tip: The toe can stay in the floor if you struggle to balance on one leg. Relax and breath.
Benefits
Strengthens the spine, arms, wrists
Stretches chest and lungs, shoulders, and abdomen
Firms the buttocks
Tip: Push the palms into the floor and draw the elbows into the ribs.
Benefits
Stretches the belly
Improves digestion
Stretches the shoulders and armpits
Tip: Soften the shoulders away from the ears and lengthen through the fingertips.
Benefits
Strengthens and stretches the legs and ankles
Stretches the groins, chest and lungs, shoulders
Stimulates abdominal organs
Increases stamina
Tip: Soften the shoulders and open the chest. Ensure the bent knee stays directly over the heel.
Benefits
Strengthens and stretches the legs and ankles
Stretches the groins, chest and lungs, shoulders
Stimulates abdominal organs
Increases stamina
Tip: Soften the shoulders and open the chest. Ensure the bent knee stays directly over the heel.
Benefits
Stretches the insides and backs of the legs
Stimulates the abdominal organs
Strengthens the spine
Tip: Keep toe pointed up towards the ceiling. Bend the knees and try not to round the back.
