Shoulder Opener’s

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) 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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Cat Pose (Marjaryasana) - Yoga Pose

Cat Pose

CAT POSE Marjaryasana (mar-jar-YAHS-anna) 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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Cobra Pose (Bhujangasana) - Yoga Pose

Cobra Pose

COBRA POSE Bhujangasana (bhu-jahn-GAHS-anna) 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 …

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Corpse Pose (Savasana) - Yoga Pose

Corpse Pose

CORPSE POSE Savasana (sah-VAHS-anna) 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) 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) 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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Extended Puppy Pose (Uttana Shishosana) - Yoga Pose

Extended Puppy Pose

EXTENDED PUPPY POSE Uttana Shishosana (oo-TAHN-nah shee-SHO-sah-nah) BENEFITS OF EXTENDED PUPPY POSE Stretches the hips and the hamstrings Lengthens the spine Opens the arms and shoulders Opens the heart, facilitating breath and awareness Improves blood circulation Destresses and calms the mind SUMMARY OF EXTENDED PUPPY POSE The Extended Puppy Pose, or Uttana Shishosana, is …

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Extended Triangle Pose (Trikonasana) - Yoga Pose

Extended Triangle Pose

EXTENDED TRIANGLE POSE Trikonasana (TRIH-koh-NAH-sana) 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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Happy Baby Pose (Ananda Balasana) - Yoga Pose

Happy Baby Pose

HAPPY BABY POSE Ananda Balasana (ah-NAHN-duh bah-LAHS-anna) 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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Intense Side Stretch Pose (Parsvottanasana) - Yoga Pose

Intense Side Stretch Pose

INTENSE SIDE STRETCH POSE Parsvottanasana (pars-voh-tahn-AHS-anna) 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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Plank Pose (Phalakasana) - Yoga Pose

Plank Pose

PLANK POSE Phalakasana (fal-ack-ahs-anna) BENEFITS OF PLANK POSE Strengthens the arms  Stretches the spine Tones the abdomen SUMMARY OF 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 …

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Plow Pose (Halasana) - Yoga Pose

Plow Pose

PLOW POSE Halasana (hah-LAHS-anna) BENEFITS OF PLOW POSE Anxiolytic effect Stimulates abdomen and thyroid gland Reduces the stress of menopause SUMMARY OF PLOW POSE Intense Side Stretch Pose, or Parsvottanasana, is a beautiful balancing, stretching as well as strengthening pose. It demands awareness and synchronized breathing from the practitioner so it also serves as …

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Supported Shoulderstand (Salamba Sarvangasana) - Yoga Pose

Supported Shoulderstand

SUPPORTED SHOULDERSTAND POSE Salamba Sarvangasana (SAH-luhm-buh suhr-vuhn-GAHS-uh-nuh) BENEFITS OF SUPPORTED SHOULDERSTAND POSE Relieves stress Stimulates thyroid Stretches the back of the neck Tones lower body SUMMARY OF SUPPORTED SHOULDERSTAND POSE Supported Shoulderstand is a fairly accessible yet challenging inversion that brings the weight into the shoulders, neck and the back of the head. It …

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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) 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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Warrior I (Virabhadrasana I) - Yoga Pose

Warrior I

WARRIOR I Virabhadrasana I (vee-ruh-buh-DRAHS-uh-nuh) BENEFITS OF WARRIOR I Strengthens legs and glutes Lengthens through the spine Stretches psoas Builds strength in arms and shoulders SUMMARY OF 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 …

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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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