Heavy Legs for Resilience

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Yoga Poses in this Sequence

Bridge Pose

Bridge Pose

Bridge Pose, or Setu Bandha Sarvangasana, is a standard part of many yoga routines. It’s one of those poses which is strengthening but relaxing, invigorating but serene. Your body forms the bridge here, creating an arch. You can add different variations including one leg up and clasping your hands beneath your body to make this pose more challenging.

Chair Pose

Chair Pose

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.

Child’s Pose

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 trusting that everything will be alright. It is a moment to simply breathe. The name comes from the relaxed sleep of a contented child.

Cobra Pose

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 up off the ground. It brings flexibility and strength.

Crow Pose

Crow Pose

Crow Pose, known as Kakasana, and Crane Pose, known as Bakasana, are both versions of the same balancing position. Crow Pose is the easier of the two poses, where you balance closer to your hands. Crane Pose is a more extended version. It’s good to practice and get the hang of Crow Pose first and then to move on to the trickier Crane Pose. For both of these poses, it’s important to practice balance first and to build core strength with poses like Plank Pose and Boat Pose.

Downward Facing Dog

Downward Facing Dog

Downward Facing Dog, or Adho Mukha Svanasana, is one of the most recognizable yoga positions out there. It’s featured on countless magazine covers and yoga posters. This triangular form represents so much of what yoga has to offer. It’s accessible to most people. It brings calm and stress relief. It strengthens muscles. It builds flexibility. The pose name comes from the stretch that just about every dog lover has seen a thousand times.

Happy Baby Pose

Happy Baby Pose

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.

Hero Pose

Hero Pose

Hero Pose, or Virasana, is an intermediate yoga pose which focuses on improving the mobility of the knee joints as well as stretching the muscles of the thighs and the spine.

Legs Up the Wall Pose

Legs Up the Wall Pose

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.

Low Lunge Pose

Low Lunge Pose

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.

Standing Split Pose

Standing Split Pose

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.

Thread the Needle Pose

Thread the Needle Pose

Thread the Needle is a simple kneeling pose that provides relief for neck and back tension. It’s considered a variation of Child’s Pose (Balasana) with an added twist and a lift in the hips resembling Puppy Pose (Uttana Svanasana). It can be performed both as a static posture and as a dynamic flow sequence (see modifications).

Upward Facing Dog

Upward Facing Dog

Upward Facing Dog is a name directly translated from Sanskrit (urdhva meaning up or upwards, mukha meaning face, svana or shvana meaning dog) and is referring to a stretch often observed in dog’s behaviour. In yoga, it’s often used as a deeper progression from Cobra Pose (Bhujangasana) and sequenced as part of Sun Salutations.

Upward Salute Pose

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. 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.

Warrior II

Warrior II

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.

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 in our physical form. 

Vaughn believes that when you move with your breath, you are increasing your understanding of how your body responds to different stimuli. A regular yoga practice allows you to notice what is happening in your body and gain the tools you need to regulate those sensations. A study of and fascination with anatomy has helped her intelligently instruct and assist st...