Hip Openers Level 1

Yoga Poses in this Sequence

Bound Angle Pose (Baddha Konasana) - Yoga Pose

Bound Angle Pose

BOUND ANGLE POSE Baddha Konasana (BAD-ha ko-NAS-anna) https://vimeo.com/video/395085587 BENEFITS OF BOUND ANGLE POSE Eases menstrual pain Builds inner thigh and groin flexibility Lowers blood pressure Reduces anxiety SUMMARY OF BOUND ANGLE POSE Bound Angle Pose, or Baddha Konasana, is a seated asana which nurtures relaxation and serenity. It stretches the inner thighs, hips and legs. …

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Intense Side Stretch Pose (Parsvottanasana) - Yoga Pose

Intense Side Stretch Pose

INTENSE SIDE STRETCH POSE Parsvottanasana (pars-voh-tahn-AHS-anna) https://vimeo.com/video/395192530 BENEFITS OF INTENSE SIDE STRETCH POSE Stretches hamstrings and quadriceps muscle Lengthens the tailbone Corrects posture Engages muscles of the abdomen and of the lower back Promotes body awareness SUMMARY OF INTENSE SIDE STRETCH POSE Intense Side Stretch Pose, or Parsvottanasana, is a beautiful balancing, stretching as well …

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Cat Pose (Marjaryasana) - Yoga Pose

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 …

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Cow Pose (Bitilasana) - Yoga Pose

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 …

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Gate Pose (Parighasana) - Yoga Pose

Gate Pose

GATE POSE Parighasana (par-ee-GHAH-sah-nah) https://vimeo.com/video/395192746 BENEFITS OF GATE POSE Stretches the hips and the quadriceps muscles Lengthens the muscles of the core Lengthens the spine Expands the chest Clears the mind and gives intent Trains balance SUMMARY OF GATE POSE As beautiful and delicate as it seems from afar, the Gate Pose, or Parighasana, makes …

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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) 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 …

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Warrior II (Virabhadrasana II) - Yoga Pose

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 …

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Extended Triangle Pose (Trikonasana) - Yoga Pose

Extended Triangle Pose

EXTENDED TRIANGLE POSE Trikonasana (TRIH-koh-NAH-sana) https://vimeo.com/video/395193260 BENEFITS OF EXTENDED TRIANGLE POSE Works the abdominal muscles; digestion Nurtures balance and conscious alignment Opens the heart Stretches the hips and leg muscles Relieves stress and anxiety Relieves symptoms of menopause Backache Therapeutic effect for flat feet, infertility, Osteoporosis and Sciatica SUMMARY OF EXTENDED TRIANGLE POSE Extended Triangle …

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Extended Side Angle Pose (Utthita Parsvakonasana) - Yoga Pose

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 …

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Frog Pose (Mandukasana) - Yoga Pose

Frog Pose

FROG POSE Mandukasana (man-doo-KAHS-uh-nuh) https://vimeo.com/video/395201372 BENEFITS OF FROG POSE Opens the hips Stretches the leg muscles  Lengthens the back Promotes knee health SUMMARY OF FROG POSE Frog Pose, or Mandukasana, offers a deep stretch to the hips and groin region, opening up the front bodys and psoas. You can hold this pose for an extended …

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Knees to Chest Pose (Apanasana) - Yoga Pose

Knees to Chest Pose

KNEES TO CHEST POSE Apanasana (uh-pah-nah-suh-nuh) https://vimeo.com/video/395193396 BENEFITS OF KNEES TO CHEST POSE Strengthens the back and the abdominal muscles Cares for healthy joints Improves blood circulation in the legs Relaxes Propagates one’s consciousness and awareness SUMMARY OF KNEES TO CHEST POSE Knees to Chest Pose, or Apanasana, is a beginner pose which allows the …

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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) 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 …

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Corpse Pose (Savasana) - Yoga Pose

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, …

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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 …

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