Rooting Practice

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Yoga Poses in this Sequence

Sphinx Pose

Sphinx Pose

Sphinx Pose is a variation of a Cobra backbend. In fact, its Sanskrit name translates to Supported Cobra Pose (“Salamba-” meaning with support, “-bhujanga” meaning snake or serpent). It’s a lovely alternative to deeper Cobra variations or Upward Facing Dog Pose for those who don’t want to load their lower spine too much.

Locust Pose

Locust Pose

Locust Pose, or Salabhasana, is a backbend of extra strengthening, stretching and mental benefits. First off, it lengthens the spine and the back, alleviating pain and tension in the area and promoting a healthier, more natural posture. At the same time, it strengthens the core as its muscles are needed to hold the balance. Improving the blood circulation in the whole body, the pose improves tissue oxygenation and hence calmness, better mood and mitigation of anxiety.

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.

Head-to-Knee Forward Bend Pose

Head-to-Knee Forward Bend Pose

Head-to-Knee Forward Bend Pose, or Janu Sirsasana, is a pose great for all of the yoga practitioners as even if it is performed only to some degree, it can be worked on while it brings the same amount of benefits. It stretches practically the entire body, starting from the neck, ending at the muscles of the shin. It increases the stability of the spine and the lower back, improving its flexibility and preventing stiffness. Last but not least, it fantastically relieves the anxiety symptoms as well as induces the feeling of inner harmony and balance.

Standing Half Forward Bend

Standing Half Forward Bend

This pose, otherwise known as a Half Lift, is often included in a sun salutation sequence between a Standing Forward Bend and stepping back into Plank or Chaturanga. It’s usually performed on a breath in, as a chance to lengthen through the spine while staying folded.

Plank Pose

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 balancing your body using your arms. It is a great pose to tone your abdominal muscles, stretch the spine, and strengthen the arms. Plank is an essential component of Sun Salutations and is often used as a transitional pose.

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.

Warrior I

Warrior I

While yoga is founded in peace, the name of this pose commemorates a spiritual warrior - someone strong, brave and not stepping down in the face of adversity. Warrior I is recognised as one of the foundational poses, practiced regularly in most yoga disciplines.

Knees to Chest Pose

Knees to Chest Pose

Knees to Chest Pose, or Apanasana, is a beginner pose which allows the practitioner to unwind and relax, especially after a long day when the legs feel painful and heavy. The pose, while taking the weight from the legs, focuses on the abdomen and the back, strengthening their muscles and other structures.

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.

Triangle Pose

Triangle Pose

Extended Triangle Pose (“Utthita” meaning extended, “tri” meaning three, “kon” meaning angle and “asana” meaning pose), often shortened to Triangle, is a combination of a side bend and twist, that brings the focus on hamstrings, chest and shoulders. It is often practiced as part of a Warrior sequence..

Staff Pose

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, it is accessible to complete beginners and people with mobility issues.

Seated Head to Knee Forward Bend

Seated Head to Knee Forward Bend

Paschima is a Sanskrit term for the back of the whole body from head to heels, Paschimottanasana is therefore an intense stretch of the back of the body. It is achieved with a forward fold at the hip joint lengthening the legs and the crown of your head in the same direction. This gravity assisted fold is a wonderful opportunity to relax and unwind after a long day.

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.

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.

Bobby Rodriguez

Bobby Rodríguez came across the yoga practice over ten years ago while navigating what felt like rock bottom. After years of self medicating and disordered eating proved fruitless, the tools of the yoga practice allowed Bobby to find healing in Self excavation through movement- and later on stillness. Bobby draws largely from Ashtanga and Dharma yoga methods to assist those seeking wellness and Self Realization through yoga. He is grateful to teachers Sri Dharma Mittra, Julia Shemesh, and Gimel Everett for sharing the fruit of their knowledge. Aum Namaste.