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, it is accessible to complete beginners and people with mobility issues.
Bound Angle Pose, or Baddha Konasana, is a seated asana which nurtures relaxation and serenity. It stretches the inner thighs, hips and legs. There is no twisting or turning, balancing or struggling in this pose, it is about quiet peace and contemplation. This pose is also known as Cobbler’s Pose as shoemakers in India would sit this way while working.
Head-to-Knee Forward Bend Pose, or Janu Sirsasana, is a pose great for all of the yoga practitioners as even if it is performed only to some degree, it can be worked on while it brings the same amount of benefits. It stretches practically the entire body, starting from the neck, ending at the muscles of the shin. It increases the stability of the spine and the lower back, improving its flexibility and preventing stiffness. Last but not least, it fantastically relieves the anxiety symptoms as well as induces the feeling of inner harmony and balance.
Upward Salute is a simple standing posture usually cued at the start of a Sun Salutation sequence or as part of a breathing exercise. The Sanskrit name literally translates as “raised arms pose” (“Urdhva” meaning upward, “hasta” meaning hand). It’s a great stretch for the whole body, encouraging you to lengthen upwards through fingertips and head while grounding through the feet.
Chair Pose, or Utkatasana, is a fairly challenging standing yoga pose which tests many different parts of your body at once. Chair pose requires you to balance while building strength in your entire lower half of your body. At the same time, this standing pose builds core strength by the nature of the balance position involved.
Four Limbed Staff Pose, or Chaturanga Dandasana, is a demanding strength builder. It strengthens the whole upper body, especially the muscles around the arms, shoulders and core. Additionally, this pose channels the hamstrings that work especially hard to keep the body parallel to the mat. At the same time the pose nurtures focus, determination and awareness as it is a powerful Manipura Chakra and Pitta stimulant, embracing its fiery essence.
The Low Lunge Pose, or Anjaneyasana, is a backbend which positively affects practically the entire body. It opens the hips and stretches the muscles of almost every body area: the legs, the back, the core, the shoulders and the arms. It demands well-developed balance and focus hence trains one’s consciousness and awareness. Furthermore, being a Pitta and Manipura Chakra stimulant, it energizes and motivates to take action.
Warrior II, or Virabhadrasana II, is a natural continuation in the Warrior series, and can be used in a sequence as well as practised in isolation. It involves the majority of muscle groups and requires a lot of focus to get all the pose elements right.
Standing Split is a combination of a one-legged standing balance and a forward fold. Unlike front splits assisted by gravity, Standing Split is sometimes called True Split because the hip range is solely powered by your muscles.
Legs Up The Wall Pose, or Viparita Krani, is an inversion pose which means it exerts an excellent soothing effect on the nervous system. At the same time, it relaxes the upper body while stretching the quadriceps muscles and preventing vascular problems in the shins, promoting healthy blood flow.
The Happy Baby Pose, or Ananda Balasana is a wonderful opportunity to give your back a proper, deep massage it has always needed. It relaxes the whole body and has a positive calming effect, reducing stress and anxiety. At the same time, muscles of the main body parts are being actively stretched and engaged.
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, while many yoga teachers love to use Western names for most poses as they are easier to remember, many also use the Sanskrit name Savasana for this particular pose because they find the name “Corpse Pose” to be off-putting for Western audiences. The pose’s alternate name, Mrtasana, means “Death Pose” which is not much better. So Savasana it is.