Mixed Flow

Yoga Poses in this Sequence

Bow Pose (Dhanurasana) - Yoga Pose

Bow Pose

BOW POSE Dhanurasana (dahn-your-RAHS-anna) https://vimeo.com/video/395193348 BENEFITS OF BOW POSE Improves posture Stretches ankles and thighs Builds hip flexibility Strengthens back SUMMARY OF BOW POSE Bow Pose, or Dhanurasana, is a floor pose which builds flexibility throughout the entire body. It is one of the few poses that creates a full backward stretch in a supported …

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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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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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Chair Pose (Utkatasana) - Yoga Pose

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 …

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Child’s Pose ( Balasana) - 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 …

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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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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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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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Eagle Pose (Garudasana) - Yoga Pose

Eagle Pose

EAGLE POSE Garudasana (gah-ruh-DAHS-anna) https://vimeo.com/video/395087966 BENEFITS OF EAGLE POSE Improves balance Stretches thighs through upper back Increases concentration Strengthens calves SUMMARY OF EAGLE POSE Eagle Pose, or Garudasana, is a standing twisting pose which tests both your flexibility and your sense of balance. It’s good to practice first with Tree Pose for standing balance as …

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Easy Pose (Sukhasana) - Yoga Pose

Easy Pose

EASY POSE Sukhasana (soo-KAHS-anna) https://vimeo.com/video/395087945 BENEFITS OF EASY POSE Opens the hips Stretches ankles and knees Strengthens back muscles Reduces stress and anxiety SUMMARY OF EASY POSE Easy Pose, or Sukhasana, is a pose often taught to children as a way for them to sit quietly on the floor. It is also known as “Simple …

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Half Lord of the Fishes Pose (Ardha Matsyendrasana) - Yoga Pose

Half Lord of the Fishes

HALF LORD OF THE FISHES Ardha Matsyendrasana (ARE-dah MOT-see- en-DRAHS-anna) https://vimeo.com/video/395197521 BENEFITS OF HALF LORD OF THE FISHES Opens the hips Stretches the hamstrings and the psoas muscles Engages the spine Promotes awareness of breath Improves digestion SUMMARY OF HALF LORD OF THE FISHES The Half Lord of the Fishes Pose, or Ardha Matsyendrasana, offers …

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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) 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 …

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Mountain Pose (Tadasana) - Yoga Pose

Mountain Pose

MOUNTAIN POSE Tadasana (tah-DAHS-uh-nuh) https://vimeo.com/video/395085334 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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Staff Pose (Dandasana) - Yoga Pose

Staff Pose

STAFF POSE Dandasana (duhn-DAHS-uh-nuh) https://vimeo.com/video/395086838 BENEFITS OF STAFF POSE Stretches hamstrings Relieves lower back tension Strengthens back muscles Improves posture SUMMARY OF STAFF POSE 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, …

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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) 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 …

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Tree Pose (Vrikshasana) - Yoga Pose

Tree Pose

TREE POSE Vrksasana (vrik-SHAH-suh-nuh) https://vimeo.com/video/395086767 BENEFITS OF TREE POSE Stabilizing through ankles Improved sense of balance Strengthens legs and core Opens hips, while stretching groin and thigh SUMMARY OF TREE POSE Tree Pose, or Vrikshasana, is a one-legged standing balance. It’s suitable for practitioners of all levels due to its many available variations, and is …

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Upward Facing Dog (Urdhva Mukha Shvanasana) - Yoga Pose

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 …

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Upward Salute Pose

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. …

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Allison Kastner

Allison has been in the yoga world for 10 years and has been on several yoga retreats around the world practicing and teaching. In 2015 she took her first 200 hour teacher training at Yoga Shanti, one of the top NYC yoga studios with teachers, Rodney Yee and Colleen Saidman. Soon after Allison completed her …

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