Vinyasa For The Core

Yoga Poses in this Sequence

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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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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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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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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Standing Forward Bend (Uttanasana) - Yoga Pose

Standing Forward Bend

STANDING FORWARD BEND POSE Uttanasana (ut-tahn-AHS-uh-nuh) https://vimeo.com/video/395197437 BENEFITS OF STANDING FORWARD BEND POSE Lengthens through hamstrings Engages through arches of the feet Stretches lower back Decompresses neck and spine Sends the blood flow to your head SUMMARY OF STANDING FORWARD BEND POSE Standing Forward Bend, or Uttanasana, is a well known yoga posture and a …

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Standing Half Forward Bend (Ardha Uttanasana) - Yoga Pose

Standing Half Forward Bend

STANDING HALF FORWARD BEND POSE Ardha Uttanasana (UHR-duh ut-tahn-AHS-uh-nuh) https://vimeo.com/video/395197457 BENEFITS OF STANDING HALF FORWARD BEND POSE Opens through the back of the legs Lengthens through the spine Stretches neck, shoulders and chest SUMMARY OF STANDING HALF FORWARD BEND POSE This pose, otherwise known as a Half Lift, is often included in a sun salutation …

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Plank Pose (Phalakasana) - Yoga Pose

Plank Pose

PLANK POSE Phalakasana (fal-ack-ahs-anna) https://vimeo.com/video/395197336 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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Four Limbed Staff Pose (Chaturanga Dandasana) - Yoga Pose

Four Limbed Staff Pose

FOUR LIMBED STAFF POSE Chaturanga Dandasana (chahat-tour-ANG-ah don-DAHS-anna) https://vimeo.com/video/395090288 BENEFITS OF FOUR LIMBED STAFF POSE Strengthens the upper body: the arm muscles, the upper back and the chest Lengthens the spine and improves posture Improves core strength Promotes complete awareness and focus SUMMARY OF FOUR LIMBED STAFF POSE Four Limbed Staff Pose, or Chaturanga Dandasana, …

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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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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 I (Virabhadrasana I) - Yoga Pose

Warrior I

WARRIOR I Virabhadrasana I (vee-ruh-buh-DRAHS-uh-nuh) https://vimeo.com/video/395086529 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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One-Legged Downward Dog (Eka Pada Adho Mukha Svanasana) - Yoga Pose

One-Legged Downward Dog

ONE-LEGGED DOWNWARD DOG Eka Pada Adho Mukha Svanasana https://vimeo.com/video/395087038 BENEFITS OF ONE-LEGGED DOWNWARD DOG POSE Calms the spirit Strengthens the arms Stretches the hip flexors Improves balance SUMMARY OF ONE-LEGGED DOWNWARD DOG POSE One-Legged Downward Dog, or Eka Pada Adho Mukha Svanasana (mouthful. I know), is described as a purely American invention in an ancient …

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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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Standing Split (Urdhva Prasarita Ekapadasana) - Yoga Pose

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 …

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Cobra Pose (Bhujangasana) - Yoga Pose

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 …

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Locust Pose (Salabhasana) - Yoga Pose

Locust Pose

LOCUST POSE Salabhasana (shah-lah-BAHS-uh-nuh) https://vimeo.com/video/395088130 BENEFITS OF LOCUST POSE Lengthens the spine and the back Promotes healthy posture Opens the shoulders Strengthens the core Stretches the hamstrings Reduces pain and anxiety Improves blood circulation SUMMARY OF LOCUST POSE Locust Pose, or Salabhasana, is a backbend of extra strengthening, stretching and mental benefits. First off, it …

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Camel Pose (Ustrasana) - Yoga Pose

Camel Pose

CAMEL POSE Ustrasana (oost-RAHS-anna) https://vimeo.com/video/395085639 BENEFITS OF CAMEL POSE Improves posture Stretches front of the body Stretches deep hip flexors Strengthens back SUMMARY OF CAMEL POSE Camel Pose, or Ustrasana, is a floor-based backbend supported on the knees. It’s a great way for those with balance issues to work with backbends. There are a number …

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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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Boat Pose (Paripurna Navasana) - Yoga Pose

Boat Pose

BOAT POSE Paripurna Navasana (par-ee-POOR-nah nah-VAHS-anna) https://vimeo.com/video/395085630 BENEFITS OF BOAT POSE Relieves stress Strengthens core, abdomen and spine Improves digestion and metabolism Builds concentration and stamina SUMMARY OF BOAT POSE Boat Pose, or Paripurna Navasana, is a great pose for building balance while drawing in your full concentration. As you hold the position, you will …

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Marichi’s Pose (Marichyasana) - Yoga Pose

Marichi’s Pose

MARICHI’S POSE Marichyasana (ma-ri-chi-sana) https://vimeo.com/video/395085859 BENEFITS OF MARICHI’S POSE Stretches and strengthens the shoulders Opens the hips Stretches the leg muscles Strengthens the back Increases focus and awareness Has calming properties SUMMARY OF MARICHI’S POSE Marichi’s Pose, or Marichyasana, is indeed a gracious and elegant pose providing lots of physical as well as mental benefits. …

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Cow Face Pose (Gomukhasana) - Yoga Pose

Cow Face Pose

COW FACE POSE Gomukhasana (goh-muhk-HAHS-anna) https://vimeo.com/video/395085841 BENEFITS OF COW FACE POSE Stretches arms Builds flexibility Stretches the hips Strengthens upper back muscles SUMMARY OF COW FACE POSE Cow Face Pose, or Gomukhasana, has a similar name to Cow Pose, but the two are entirely different. Cow Face Pose is a twisting sitting pose where 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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Wheel Pose

WHEEL POSE Urdhva Dhanurasana (OORD-vuh duh-nur-AHS-uh-nuh) https://player.vimeo.com/video/395200821 Find Yoga Poses Opens the chest and shoulders Tones arms, legs, glutes and back Strengthens the wrists Stimulates the thyroid and pituitary SUMMARY OF WHEEL POSE The literal translation of Urdhva Dhanurasana is Upward Bow, referring to Bow Pose (Dhanurasana) but facing in the opposite orientation. Wheel Pose …

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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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Alyssa Macon

Alyssa Macon is a mom (and dog mom) in Nashville, TN who started practicing yoga in 2013. Like a lot of people, she came to yoga for the physical aspects simply wanting to stay in shape. Over time, she realized that the asana may bring us to yoga but it’s usually not what keeps us …

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