Heavy Legs for Resilience
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 …
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 …
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 …
Crow Pose
CROW POSE Kakasana (kah-KAHS-anna) https://vimeo.com/video/395085819 BENEFITS OF CROW POSE Strengthens wrists Improves balance Increases core strength Strengthens back SUMMARY OF 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 …
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 …
Happy Baby Pose
HAPPY BABY POSE Ananda Balasana (ah-NAHN-duh bah-LAHS-anna) https://vimeo.com/video/395201628 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 …
Hero Pose
HERO POSE Virasana (VEER-AH-sah-nah) https://vimeo.com/video/395193453 BENEFITS OF HERO POSE Healthy knees Stretches the quadriceps and other leg muscles Strengthens the stretches the spine Promotes mental focus SUMMARY OF 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 …
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 …
Standing Split Pose
STANDING SPLIT POSE Urdhva Prasarita Ekapadasana (OORD-vuh ruh-SAH-ri-tuh ey-kuh-puhd-AHS-uh-nuh) https://vimeo.com/video/395193737 BENEFITS OF STANDING SPLIT POSE Opens up hips and groin Stretches upper back and shoulders Strengthens glutes SUMMARY OF 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 …
Thread the Needle Pose
THREAD THE NEEDLE POSE Parsva Balasana (PARSH-big buh-LAHS-uh-nuh) https://vimeo.com/video/395090389 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 …
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 …
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 …