Find Stability in Instability
Yoga Poses in this Sequence
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 …
Chair Pose
CHAIR POSE Utkatasana (OOT-kahTAHS-anna) https://vimeo.com/video/395197395 BENEFITS OF CHAIR POSE Enlivens the heart, diaphragm, and abdominal area Tones the butt and hips Strengthens the spine, thighs, calves, and ankles Helps counter flat feet and strengthen arches Stretches the shoulders and chest SUMMARY OF CHAIR POSE Chair Pose, or Utkatasana, is a fairly challenging standing yoga pose …
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 …
Easy Pose
EASY POSE Sukhasana (soo-KAHS-anna) https://vimeo.com/video/395087945 BENEFITS OF EASY POSE Opens the hips Stretches ankles and knees Strengthens back muscles Reduces stress and anxiety SUMMARY OF EASY POSE Easy Pose, or Sukhasana, is a pose often taught to children as a way for them to sit quietly on the floor. It is also known as “Simple …
Extended Hand to Big Toe Pose
EXTENDED HAND TO BIG TOE POSE Utthita Hasta Padangustasana (oo-THEE-ta HAH-sta pah-dahn-goo-STAS-anna) https://vimeo.com/video/395085891 BENEFITS OF EXTENDED HAND TO BIG TOE POSE Improves balance Strengthens legs Stretches hamstrings Strengthens ankles SUMMARY OF EXTENDED HAND TO BIG TOE POSE Extended Hand to Big Toe Pose, or Utthita Hasta Padangustasana, is a wonderful balancing pose which also builds …
Extended Side Angle
EXTENDED SIDE ANGLE Utthita Parsvakonasana (oo-TEE-tah parsh-vah-cone-AHS-anna) https://vimeo.com/video/395193717 BENEFITS OF EXTENDED SIDE ANGLE Strengthens, flexes and stabilizes the leg muscles Strengthens the abdominal muscles Reduces back pain and helps with the posture Ignites clear, imaginative thinking SUMMARY OF EXTENDED SIDE ANGLE The Extended Side Angle Pose, or Utthita Parsvakonasana, is a position which does not …
Four Limbed Staff Pose
FOUR LIMBED STAFF POSE Chaturanga Dandasana (chahat-tour-ANG-ah don-DAHS-anna) https://vimeo.com/video/395090288 BENEFITS OF FOUR LIMBED STAFF POSE Strengthens the upper body: the arm muscles, the upper back and the chest Lengthens the spine and improves posture Improves core strength Promotes complete awareness and focus SUMMARY OF FOUR LIMBED STAFF POSE Four Limbed Staff Pose, or Chaturanga Dandasana, …
Half Pigeon Pose
HALF PIGEON POSE Ardha Kapotasana (arta kah-poh-TAHS-anna) https://vimeo.com/video/395192790 BENEFITS OF HALF PIGEON POSE Opens the hips Stretches the quadriceps, the hamstrings and the psoas Lengthens the spine Improves digestion Creates alignment in the body and overall flexibility SUMMARY OF HALF PIGEON POSE Half Pigeon Pose, or Ardha Kapotasana, is a very potent hip opener for …
Legs Up the Wall Pose
LEGS UP THE WALL POSE Viparita Karani (VIP-uh-REE-tuh kah-RAH-nee) https://vimeo.com/video/395201845 BENEFITS OF LEGS UP THE WALL POSE Stretches the quadriceps muscles Relaxes and lengthens the lower back Relaxes the neck and the shoulders Soothes the nervous system Prevents varicose veins SUMMARY OF LEGS UP THE WALL POSE Legs Up The Wall Pose, or Viparita Krani, …
Low Lunge Pose
LOW LUNGE POSE Anjaneyasana (AHN-jah-nay-AHS-uh-nuh) https://vimeo.com/video/395192599 BENEFITS OF LOW LUNGE POSE Opens the hips Stretches the quadriceps and the hamstrings Increases the flexibility of the spine Prevents back pain Lengthens the arm muscles Opens the chest Improves balance and awareness Motivates SUMMARY OF LOW LUNGE POSE The Low Lunge Pose, or Anjaneyasana, is a backbend …
Mountain Pose
MOUNTAIN POSE Tadasana (tah-DAHS-uh-nuh) https://vimeo.com/video/395085334 BENEFITS OF MOUNTAIN POSE Improves posture Increases strength Relieves sciatica Steadies breathing SUMMARY OF MOUNTAIN POSE Mountain Pose, or Tadasana, is considered the foundation of all standing poses that offers multiple health benefits, including pain relief from sciatica. It is a great pose for beginners and can be used to …
One-Legged King Pigeon Pose I
ONE-LEGGED KING PIGEON POSE I Eka Pada Rajakapotasana (aa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna) https://vimeo.com/video/395086401 BENEFITS OF ONE-LEGGED KING PIGEON POSE I Stimulates abdominal organs Stretches the groin, psoas and shoulders Opens the chest SUMMARY OF ONE-LEGGED KING PIGEON POSE I One-Legged King Pigeon Pose I, or Eka Pada Rajakapotasana, is a powerful hip opener that requires some …
Staff Pose
STAFF POSE Dandasana (duhn-DAHS-uh-nuh) https://vimeo.com/video/395086838 BENEFITS OF STAFF POSE Stretches hamstrings Relieves lower back tension Strengthens back muscles Improves posture SUMMARY OF STAFF POSE Staff pose, or Dandasana (“Danda-” meaning staff, “-asana” meaning pose), is an upright seated position that allows for the opening of the hamstrings, while simultaneously strengthening the back muscles. With modifications, …
Triangle Pose
TRIANGLE POSE Utthita Trikonasana (UT-ti-tuh tri-ko-NAHS-uh-nuh) https://vimeo.com/video/395193245 BENEFITS OF TRIANGLE POSE Intensely stretches hamstrings Strengthens thighs and groin Tones side core muscles (obliques) Opens through shoulders and chest Improves focus SUMMARY OF TRIANGLE POSE Extended Triangle Pose (“Utthita” meaning extended, “tri” meaning three, “kon” meaning angle and “asana” meaning pose), often shortened to Triangle, is …
Upward Facing Dog
UPWARD FACING DOG Urdhva Mukha Shvanasana (OORD-vuh MUK-uh shvuh-NAHS-uh-nuh) https://vimeo.com/video/395086808 BENEFITS OF UPWARD FACING DOG POSE Strengthening through thighs, buttocks, arms and shoulders Opening through chest and shoulders Lengthening through the hip flexors Weight bearing on wrists SUMMARY OF UPWARD FACING DOG POSE Upward Facing Dog is a name directly translated from Sanskrit (urdhva meaning …
Upward Salute Pose
Upward Salute Pose Urdhva Hastasana (OORD-vuh huh-STAHS-uh-nuh) https://vimeo.com/video/395090382 Benefits of upward salute pose Stretches the belly Increases shoulder rotation Engages through inner arches of the feet SUMMARY OF upward salute Pose Upward Salute is a simple standing posture usually cued at the start of a Sun Salutation sequence or as part of a breathing exercise. …
Warrior II
WARRIOR II Virabhadrasana II (vee-ruh-buh-DRAHS-uh-nuh) https://vimeo.com/video/395090252 BENEFITS OF WARRIOR II Strengthens legs and glutes Helps to improve posture Stretches psoas Builds strength in arms and shoulders Allows for broadening through shoulder blades and collarbones Opens through thighs and groin SUMMARY OF WARRIOR II Warrior II, or Virabhadrasana II, is a natural continuation in the Warrior …
Vaughn Powell
Vaughn has been practicing yoga for years, but officially became enamored when she realized that her daily practice enhanced her self-awareness and ability to think clearly. She is interested in the connection between mind and body and how we can use the breath to strengthen parts of the brain that make us mindful and present …