Vinyasa to Release Tension

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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Bridge Pose (Setu Bandha Sarvangasana) - Yoga Pose

Bridge Pose

BRIDGE POSE Setu Bandha Sarvangasana (SAY-tu BAHN-duh sar-vahn-GAHS-anna) 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) 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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Child’s Pose ( Balasana) - Yoga Pose

Child’s Pose

CHILD’S POSE Balasana (bah-LAHS-anna) 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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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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Crow Pose (Kakasana) - Yoga Pose

Crow Pose

CROW POSE Kakasana (kah-KAHS-anna) BENEFITS OF CROW POSE Strengthens wrists Improves balance Increases core strength Strengthens back  SUMMARY OF CROW POSE Crow Pose, known as Kakasana, and Crane Pose, known as Bakasana, are both versions of the same balancing position. Crow Pose is the easier of the two poses, where you balance closer to …

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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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Garland Pose (Malasana) - Yoga Pose

Garland Pose

GARLAND POSE Malasana (muh-LAHS-uh-nuh) BENEFITS OF GARLAND POSE Opens inner thighs and groin Encourages heart-opening Grounding body and mind Ankle flexibility SUMMARY OF GARLAND POSE Often referred to in class by its Sanskrit name, Malasana, Garland Pose is a deep yogic squat, where the knees and feet are wide enough to accommodate the chest …

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Lord of the Fishes Pose (Matsyendrasana) - Yoga Pose

Lord of the Fishes Pose

LORD OF THE FISHES POSE I Matsyendrasana (MOT-see-en-DRAHS-anna) BENEFITS OF LORD OF THE FISHES POSE I Opens the hips Stretches the hamstrings and the psoas muscles Engages the spinal cord and the back Promotes the awareness of the breath Brings peace of mind SUMMARY OF LORD OF THE FISHES POSE I The Lord of …

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Lunge Pose (Banarasana) - Yoga Pose

Lunge Pose

LUNGE POSE Banarasana (bana-RAH-sana) BENEFITS OF LUNGE POSE Opens the hips Stretches the psoas, the quadriceps and the hamstrings the butt and hips Lengthens the lower back Boosts determination SUMMARY OF LUNGE POSE The Lunge Pose, or Banarasana, is a beginner pose which allows one to focus as well as stretch the hips and …

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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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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) 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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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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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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