Getting Back on the Mat

Yoga Poses in this Sequence

Boat Pose (Paripurna Navasana) - Yoga Pose

Boat Pose

BOAT POSE Paripurna Navasana (par-ee-POOR-nah nah-VAHS-anna) BENEFITS OF BOAT POSE Relieves stress Strengthens core, abdomen and spine Improves digestion and metabolism Builds concentration and stamina SUMMARY OF BOAT POSE Boat Pose, or Paripurna Navasana, is a great pose for building balance while drawing in your full concentration. As you hold the position, you will …

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Bridge Pose (Setu Bandha Sarvangasana) - Yoga Pose

Bridge Pose

BRIDGE POSE Setu Bandha Sarvangasana (SAY-tu BAHN-duh sar-vahn-GAHS-anna) 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 …

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Cat Pose (Marjaryasana) - Yoga Pose

Cat Pose

CAT POSE Marjaryasana (mar-jar-YAHS-anna) 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 …

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Child’s Pose ( Balasana) - Yoga Pose

Child’s Pose

CHILD’S POSE Balasana (bah-LAHS-anna) 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 …

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Corpse Pose (Savasana) - Yoga Pose

Corpse Pose

CORPSE POSE Savasana (sah-VAHS-anna) 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, …

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Cow Pose (Bitilasana) - Yoga Pose

Cow Pose

COW POSE Bitilasana (biht-LAHS-anna) 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 …

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Downward Facing Dog (Adho Mukha Svanasana) - Yoga Pose

Downward Facing Dog

DOWNWARD FACING DOG Adho Mukha Svanasana (AHD-ho MUH-kha sva-NAHS-anna) 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 …

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Happy Baby Pose (Ananda Balasana) - Yoga Pose

Happy Baby Pose

HAPPY BABY POSE Ananda Balasana (ah-NAHN-duh bah-LAHS-anna) BENEFITS OF HAPPY BABY POSE Stretches the muscles of the legs, the hips and the hamstrings Lengthens the spine and the tailbone Opens the chest Relieves lower back pain Lowers blood pressure, creates calm SUMMARY OF HAPPY BABY POSE The Happy Baby Pose, or Ananda Balasana is …

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Lizard Pose (Utthan Pristhasana) - Yoga Pose

Lizard Pose

LIZARD POSE Utthan Pristhasana (OOT-ahn preesth-AHS-ah-nah) BENEFITS OF LIZARD POSE Opens the hips Lengthens the leg muscles including the hamstrings and the quadriceps Tones the glutes Strengthens the deltoids Tones the chest and the core Improves focus and determination SUMMARY OF LIZARD POSE Lizard Pose, or Utthan Pristhasana, is a powerful hip opener which …

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Mountain Pose (Tadasana) - Yoga Pose

Mountain Pose

MOUNTAIN POSE Tadasana (tah-DAHS-uh-nuh) 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 …

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Pigeon Pose (Eka Pada Rajakapotasana) - Yoga Pose

Pigeon Pose

PIGEON POSE Eka pada rajakapotasana (Eh-kah PAH-dah rah-JAH-cop-oh-TAHS-anna) BENEFITS OF PIGEON POSE Improves flexibility Opens hips and stretches psoas Strengthens the back Improves breathing Reduces pressure on sciatic nerve SUMMARY OF PIGEON POSE Eka pada rajakapotasana, also known as Pigeon Pose or one-legged Pigeon Pose, offers an enjoyable backbend that stretches and strengthens key …

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Plank Pose (Phalakasana) - Yoga Pose

Plank Pose

PLANK POSE Phalakasana (fal-ack-ahs-anna) BENEFITS OF PLANK POSE Strengthens the arms  Stretches the spine Tones the abdomen SUMMARY OF PLANK POSE The Plank Pose is perhaps one of the most common poses outside of the yoga field. It is practiced by many people regardless of the type of sports they do. Phalakasana focuses on …

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Thread the Needle Pose (Parsva Balasana) - Yoga Pose

Thread the Needle Pose

THREAD THE NEEDLE POSE Parsva Balasana (PARSH-big buh-LAHS-uh-nuh) BENEFITS OF THREAD THE NEEDLE POSE Effective release of back tension Naturally detoxes the body Relieves tension between the shoulder blades Stretches arms, chest and neck SUMMARY OF THREAD THE NEEDLE POSE Thread the Needle is a simple kneeling pose that provides relief for neck and …

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Triangle Pose (Utthita Trikonasana) - Yoga Pose

Triangle Pose

TRIANGLE POSE Utthita Trikonasana (UT-ti-tuh tri-ko-NAHS-uh-nuh) 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 …

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Warrior II (Virabhadrasana II) - Yoga Pose

Warrior II

WARRIOR II Virabhadrasana II (vee-ruh-buh-DRAHS-uh-nuh) 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 …

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Wheel Pose

Wheel Pose

WHEEL POSE Urdhva Dhanurasana (OORD-vuh duh-nur-AHS-uh-nuh) 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 …

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Elyse Jung-Vrymoed

Elyse Jung-Vrymoed is a Los Angeles based artist and teacher. She is a practitioner of the mantra “Yes, and…” A student of yoga to some degree since her early teens, she is a great believer in its restorative value as part of a holistic approach to mental and physical health. In her 10 year work …

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