Awaken the Spine
Yoga Poses in this Sequence
Bridge Pose
BRIDGE POSE Setu Bandha Sarvangasana (SAY-tu BAHN-duh sar-vahn-GAHS-anna) https://vimeo.com/video/395088086 BENEFITS OF BRIDGE POSE Stretches the spine, chest, and neck Improves digestion Reduces backache Lowers stress and anxiety Helps symptoms of asthma Useful for those with high blood pressure SUMMARY OF BRIDGE POSE Bridge Pose, or Setu Bandha Sarvangasana, is a standard part of many yoga …
Cat Pose
CAT POSE Marjaryasana (mar-jar-YAHS-anna) https://vimeo.com/video/395193891 BENEFITS OF CAT POSE Releases anxiety Stretches the back Massages the abdomen Opens the chest SUMMARY OF CAT POSE Cat Pose, or Marjaryasana, is one of the most commonly recognized yoga poses. The shape of the body resembles a stretching, arching cat. This pose is usually done as a partner …
Child’s Pose
CHILD’S POSE Balasana (bah-LAHS-anna) https://vimeo.com/video/395193293 BENEFITS OF CHILD’S POSE Stretches hip and thighs Relieves back pain Reduces stress and anxiety SUMMARY OF CHILD’S POSE Child’s Pose, or Balasana, is a wonderfully relaxing pose which is part of most yoga routines as a moment to pause. Child’s Pose is about releasing yourself to the world and …
Cobra Pose
COBRA POSE Bhujangasana (bhu-jahn-GAHS-anna) https://vimeo.com/video/395085582 BENEFITS OF COBRA POSE Stretches the abdomen, chest, and shoulders Eases anxiety and stress Strengthens the spine Helps with asthma Relieves constipation SUMMARY OF COBRA POSE Cobra Pose, or Bhujangasana, is a floor pose which gently stretches and flexes the body. Its head-up position is reminiscent of a cobra rising …
Corpse Pose
CORPSE POSE Savasana (sah-VAHS-anna) https://vimeo.com/video/395197503 BENEFITS OF CORPSE POSE Lowers blood pressure Releases anxiety and tension Reduces headaches Helps with insomnia SUMMARY OF CORPSE POSE Corpse Pose, or Savasana, is one of the simplest poses in the entire yoga repertoire. You simply lie on your back. But within that is a wealth of power. Interestingly, …
Cow Pose
COW POSE Bitilasana (biht-LAHS-anna) https://vimeo.com/video/395193924 BENEFITS OF COW POSE Releases stress, anxiety and tension Stretches back Helps digestion Builds arm strength SUMMARY OF COW POSE Cow Pose, or Bitlasana, is a floor pose which is traditionally paired with Cat Pose. They are the mirrors of each other. Cow Pose shouldn’t be confused with Cow Face …
Downward Facing Dog
DOWNWARD FACING DOG Adho Mukha Svanasana (AHD-ho MUH-kha sva-NAHS-anna) https://vimeo.com/video/395087003 BENEFITS OF DOWNWARD FACING DOG Stretches shoulders and hamstrings Strengthens arms and legs Relieves stress and anxiety Helps with high blood pressure and asthma SUMMARY OF DOWNWARD FACING DOG Downward Facing Dog, or Adho Mukha Svanasana, is one of the most recognizable yoga positions out …
Half Lord of the Fishes
HALF LORD OF THE FISHES Ardha Matsyendrasana (ARE-dah MOT-see- en-DRAHS-anna) https://vimeo.com/video/395197521 BENEFITS OF HALF LORD OF THE FISHES Opens the hips Stretches the hamstrings and the psoas muscles Engages the spine Promotes awareness of breath Improves digestion SUMMARY OF HALF LORD OF THE FISHES The Half Lord of the Fishes Pose, or Ardha Matsyendrasana, offers …
Head-to-Knee Forward Bend Pose
HEAD-TO-KNEE FORWARD BEND POSE Janu Sirsasana (JAH-no sheer-SHAH-suh-nuh) BENEFITS OF HEAD-TO-KNEE FORWARD BEND POSE Stretches the hips, the quadriceps and the hamstrings Stretches the shoulders, the arms and the rest of the upper body Stretches the abdominal muscles Increases the flexibility of the spine and the lower back Has a calming effect on the nervous …
Intense Side Stretch Pose
INTENSE SIDE STRETCH POSE Parsvottanasana (pars-voh-tahn-AHS-anna) https://vimeo.com/video/395192530 BENEFITS OF INTENSE SIDE STRETCH POSE Stretches hamstrings and quadriceps muscle Lengthens the tailbone Corrects posture Engages muscles of the abdomen and of the lower back Promotes body awareness SUMMARY OF INTENSE SIDE STRETCH POSE Intense Side Stretch Pose, or Parsvottanasana, is a beautiful balancing, stretching as well …
Sphinx Pose
SPHINX POSE Salamba Bhujangasana (SAH-luhm-buh buj-uhn-GAHS-uh-nuh) https://vimeo.com/video/395193991 BENEFITS OF SPHINX POSE Strengthens the spine Stretches chest, shoulders and stomach Firms the gluteal muscles SUMMARY OF SPHINX POSE Sphinx Pose is a variation of a Cobra backbend. In fact, its Sanskrit name translates to Supported Cobra Pose (“Salamba-” meaning with support, “-bhujanga” meaning snake or serpent). …
Warrior I
WARRIOR I Virabhadrasana I (vee-ruh-buh-DRAHS-uh-nuh) https://vimeo.com/video/395086529 BENEFITS OF WARRIOR I Strengthens legs and glutes Lengthens through the spine Stretches psoas Builds strength in arms and shoulders SUMMARY OF WARRIOR I While yoga is founded in peace, the name of this pose commemorates a spiritual warrior – someone strong, brave and not stepping down in the …
Wheel Pose
WHEEL POSE Urdhva Dhanurasana (OORD-vuh duh-nur-AHS-uh-nuh) https://player.vimeo.com/video/395200821 Find Yoga Poses Opens the chest and shoulders Tones arms, legs, glutes and back Strengthens the wrists Stimulates the thyroid and pituitary SUMMARY OF WHEEL POSE The literal translation of Urdhva Dhanurasana is Upward Bow, referring to Bow Pose (Dhanurasana) but facing in the opposite orientation. Wheel Pose …
Wayne Lehrer
Wayne has been practicing Yoga for 40 years and teaching for 20 He’s studied extensively, in the U.S. and in India and personally led hundreds of people through 18 teacher trainings. He currently leads workshops and retreats in yoga, mindfulness, Authentic Happiness and Enlightened Aging in the U.S., China and India. He has developed his …