Author: nadayogi

Sanskrit: Sarvangasana

sar-VAHN-GAH-sah-nah

Benefits

Stretches neck and shoulders
Stimulates thyroid and boosts immunity
Relieves stress

Standard Cues

Lie on your back with your arms alongside your body, palms down.

Lift your legs and hips with an inhale, then support your low back with your hands.

Walk your hands down your back and bring your elbows close together.

Reach your feet toward the sky.

Relax your toes. Hold the pose for take slow, deep breaths into your belly.

Lower your feet behind your head, place your palms flat on the floor, tuck your chin into your chest and with an exhale slowly roll down one vertebra at a time.

Note: Always follow shoulderstand with its counterposes, Plow and Fish.

Short Cues and options

Keep legs together
Draw ribs in and up
Press upper arms and shoulders into floor
Soften tongue and throat

Precautionary Warnings

Avoid this pose if you have high blood pressure, headache, neck injury, or a heart condition.

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Sanskrit: Salabasana

shahl-ah-BHA-sah-nah

Benefits

Strengthens spine, legs and arms
Massages abdominal organs
Relieves stress

Standard Cues

Lie on your stomach. Separate your feet hip-width apart and bring your arms by your sides, palms up. Rest your forehead on the floor.

Raise your head, chest, arms and legs with an inhale. Reach your head and toes away from each other.

Hold the pose and take slow, deep breaths.

Lower with an exhale.

Short Cues and Options

Keep head in line with spine
Reach strongly through your toes
Firm your buttocks

Precautionary Warnings

Avoid this pose if you have high blood pressure or heart conditions.

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Sanskrit: Prasarita Padottanasana

pra-SAR-ee-tah PAH-doh-TAHN-NAH-sah na

Benefits

Strengthens legs and spine; stretches groin; Improves digestion; Calms mind

Standard Cues

Stand with your feet together. Step your feet 3 to 5 feet apart. Bring feet parallel. Place your hands on your hips. Lengthen your spine with an inhale. Bend forward with an exhale, keeping your spine long.

Bring your fingertips or palms to the floor and walk them back until they’re in line with your feet. Relax your neck and draw your shoulders away from your ears.
Hold the pose and take slow, deep breaths.

Bring your hands to your hips and engage your back muscles. Inhale and slowly rise with a flat back. Exhale and step your feet together.

Short Cues and Options

Engage leg muscles
Draw shoulder blades toward tailbone
Point elbows straight back
Press into outer edges of your feet
Bend knees slightly.

Precautionary Warnings

Avoid this pose if you have low back problems.

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Sanskrit: Pincha Mayurasana

PIN-cha my-YUR-AH-sah-nah

Benefits

Strengthens shoulders, arms and back
Expands lungs
Improves balance and focus

Standard Cues

Begin in Dolphin. Bend your knees and walk your feet toward your hands.

Gaze between your hands. Bend one knee deeply and sweep the opposite foot toward the sky with an exhale. Allow the other leg to follow.

Balancing on your forearms, draw your belly toward your spine and reach your tailbone toward the sky.

Hold the pose and take slow, controlled breaths.

Lower the legs to the floor with an exhale, one leg at a time.

Modification:

Practice against a wall. Do a few practice hops before inverting completely.

Short Cues and options

Reach tailbone toward sky
Draw ribs in
Elbows shoulder distance wide
Fingers spread wide
Press forearms into floor

Precautionary Warnings

Avoid this pose if you have high blood pressure or shoulder or neck injury.

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Sanskrit: Kumbhakasana

koom-bhah-KAH-sah-nah

Benefits

Strengthens core and upper body
Tones nervous system
Builds endurance

Standard Cues

Begin in Downward Facing Dog.

Shift forward with an inhale, aligning your shoulders over your wrists.

Engage your core and legs.

Gaze diagonally downward.

Hold the pose and take slow, deep breaths.

Push back to Downward Facing Dog with an exhale.

Modification

Lower your knees to the floor.

Short Cues and options

Keep head in line

with spine

Soften elbows
Draw belly toward spine
Feet hip width apart
Hands shoulder width apart

Precautionary Warnings

Avoid this pose if you have carpal tunnel syndrome.

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Sanskrit: Paschimottanasana

pah-shee-moat-TAH-NAH-sah-nah

Benefits

Stretches spine and hamstrings
Tones abdominal organs and uro-genital system
Calms mind and relieves anxiety

Standard Cues

Sit with your legs stretched in front of you. Bring your feet to touch.

Reach your arms toward the sky with an inhale.

Bend forward from your hips with an exhale and hold your shins, ankles, or toes.

Relax your neck. Breathe deeply into your belly.

Hold the pose and take slow, deep breaths.

Rise with an inhale.

Short Cues and options

Keep neck in line with spine
Keep feet together and relaxed
Breathe deeply into belly and back
Bend elbows

Precautionary Warnings

Avoid this pose if you have asthma or a back injury.

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Sanskrit: Pasasana

PAH-SHAHS-ah-nah

Benefits

Stretches ankles, thighs and shoulders
Stimulates liver, spleen and pancreas
Develops patience

Standard Cues

Begin in a squat, feet together and heels on the floor or a folded blanket.

Twist your torso to the right with an exhale. Place your left armpit outside of your right knee. Bend your elbow and wrap your left arm around your legs.

Wrap your right arm behind you and clasp your hands or wrists. Open your chest to the right and gaze over your right shoulder.

Hold the pose and take slow, deep breaths. Gently untwist with an exhale. Change sides. Modification: Keep your front fingertips on the floor but wrap your back arm behind you.

Short Cues and Options

Close gap between torso and thigh
Soften belly
Work toward bringing knees together
Place heels on floor or folded blanket

Precautionary Warnings

Avoid this pose if you have back or knee injury.

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Sanskrit: Parsvottanasana

PARSH-VO-TAH-NAH-sah-nah

Benefits

Stretches hamstrings and shoulders
Stimulates abdominal organs
Improves balance; calms mind

Standard Cues

Begin standing. Step your left foot about 3 feet back with an exhale. Keeping your heels in one line, point your left foot 45 degrees to the left. Face your torso forward.

Press your palms together behind your back with an inhale. Open your chest. Bend forward with an exhale. Reach your forehead toward your knee.

Hold the pose and take slow, deep breaths.

Rise with an inhale, then exhale and step your feet together. Change sides.

Short Cues and Options

Lengthen the front of your torso
Do not lock knees
Anchor the back heel to the floor
Press ball of front foot into floor
Hold opposite elbows behind your back, or reach both hands to the floor.

Precautionary Warnings

Avoid this pose if you have high blood pressure or a back injury.

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Sanskrit: Parsva Kakasana

PARSH-vah kah-KAH-sah-nah

Benefits

Strengthens shoulders, abs and wrists
Massages abdominal organs
Develops body awareness and focus

Standard Cues

Begin in Chair. Bring palms in front of your chest.

Twist your torso to the left with an exhale. Press your right upper arm against the outside of your left thigh, as high on your arm as possible.

Bend your knees deeply and place both hands flat on the floor to your left. Lift heels as needed. Shift forward. Focus your gaze at one point below you and lift your toes toward your buttocks. Work toward straightening your arms and bringing your shins parallel to the floor.

Balance in the pose and take slow, deep breaths.

Lower with an exhale. Rise back to Chair with an inhale. Change sides.

Modification

Rest your bottom hip on the back of the other arm. Keep the arms bent.

Short Cues and options

Strongly engage core
Draw heels toward buttocks
Place thigh high on upper arm
Focus your gaze beneath you
Spread fingers wide

Precautionary Warnings

Avoid this pose if you have carpal tunnel syndrome, or low back or wrist injury.

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Sanskrit: Parivrtta Parsvakonasana

par-vrit-tuh PARSH-vah-ko-NAH-sah-nah

Benefits

Stretches and strengthens legs, opens chest
Rejuvenates abdominal organs
Reduces fatigue, increases energy

Standard Cues

Begin in Crescent with your right leg forward. Twist your torso to the right with an exhale. Snuggle your left armpit outside of your right knee and place your left fingertips on the floor.

Reach your right arm to the sky with an inhale. Lower it alongside your right ear with an exhale. Gaze toward the sky.

Hold the pose and take slow, deep breaths. Carefully untwist with an exhale and rise to Crescent. Change sides.

Modification

Press your upper arm against your thigh and bring your palms to prayer.

Short Cues and options

Open chest to the side
Soften belly
Align armpit outside of knee
Align knee over ankle

Precautionary Warnings

Avoid this pose if you have high or low blood pressure.

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