Warrior 1 (Virabhradrasana) Flow
Yoga Poses in this Sequence
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 …
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 …
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 …
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 …
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, …
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 …
Dolphin Pose
DOLPHIN POSE Ardha Pinch Mayurasana (are-dah pin-cha my-your-AHS-anna) https://vimeo.com/video/395086959 BENEFITS OF DOLPHIN POSE Strengthens shoulders Helps torso flexibility Strengthens legs Stretches hamstrings SUMMARY OF DOLPHIN POSE Dolphin Pose, or Ardha Pinch Mayurasana, is a variant on Downward-Facing Dog. This classic triangle-shaped pose helps build balance, arm strength, leg strength and overall endurance. Dolphin Pose provides …
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 …
Extended Puppy Pose
EXTENDED PUPPY POSE Uttana Shishosana (oo-TAHN-nah shee-SHO-sah-nah) https://vimeo.com/video/395200639 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 …
Head-to-Knee Forward Bend Pose
HEAD-TO-KNEE FORWARD BEND POSE Janu Sirsasana (JAH-no sheer-SHAH-suh-nuh) BENEFITS OF HEAD-TO-KNEE FORWARD BEND POSE Stretches the hips, the quadriceps and the hamstrings Stretches the shoulders, the arms and the rest of the upper body Stretches the abdominal muscles Increases the flexibility of the spine and the lower back Has a calming effect on the nervous …
Intense Side Stretch Pose
INTENSE SIDE STRETCH POSE Parsvottanasana (pars-voh-tahn-AHS-anna) https://vimeo.com/video/395192530 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 …
Pigeon Pose
PIGEON POSE Eka pada rajakapotasana (Eh-kah PAH-dah rah-JAH-cop-oh-TAHS-anna) https://vimeo.com/video/395192790 BENEFITS OF PIGEON POSE Improves flexibility Opens hips and stretches psoas Strengthens the back Improves breathing Reduces pressure on sciatic nerve SUMMARY OF PIGEON POSE Eka pada rajakapotasana, also known as Pigeon Pose or one-legged Pigeon Pose, offers an enjoyable backbend that stretches and strengthens key …
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 …
Sphinx Pose
SPHINX POSE Salamba Bhujangasana (SAH-luhm-buh buj-uhn-GAHS-uh-nuh) https://vimeo.com/video/395193991 BENEFITS OF SPHINX POSE Strengthens the spine Stretches chest, shoulders and stomach Firms the gluteal muscles SUMMARY OF 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). …
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 …
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 …
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 …