Author: nadayogi

Sanskrit: Laghu Vajrasana

lah-guu vahj-RAHS-anna

Benefits

Strengthens the legs
Increases spinal flexibility
Tones the spinal nerves
Stretches the abdominal muscles

Standard Cues

Kneel on the floor with your knees hip-distance wide and thighs perpendicular to the ground. Place your hands on your thighs.

Slowly lean back while pushing your hips and thighs forward. Come into a deep backbend and rest the crown of your head on the soles of your feet.

Slide your hands down to hold onto your knees.

Stay in the pose for several breaths. To come out of Little Thunderbolt pose, strongly press the tops of your feet into the floor, and activate your core and legs. Push your pelvis forward and rise up, letting the head be the last to rise.

Short Cues and options

Push your thighs and buttocks forward.
Keep your head back as you come out of the pose.

Precautionary Warnings

Avoid if you have back, shoulder, or neck injuries.

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Sanskrit: Krounchasana

crown-CHAHS-anah

Benefits

Increases strength and flexibility in the leg joints and muscles
Tones the core
Stimulates the digestive system
Stretches the front of the ankles and hamstrings

Standard Cues

Kneel down on your left leg, and extend your right leg in front of you.

Inhale, lift out of the torso while firming the abdominals, and lengthen the spine.
Exhale and sit back toward your left heel, settling onto your sitting bones. Make sure your left foot is on the outside of your left hip.

Bend the right knee and draw the heel in toward your sitting bones. Clasp your hands under the right foot. Inhale and begin to extend the knee, lifting the foot toward the sky.

As you exhale, work toward keeping firm abdominals and draw the leg closer to the torso.

To exit, inhale and draw the abdominals in for support. Exhale and slowly lower the lifted leg. Placing your hands on the floor, roll slightly to your right sitting bone and sweep your left leg around to meet the right.

Short Cues and options

Keep the upper and lower spine lifted through the torso and firm your abdominals.
Draw the entire leg toward the torso, hollowing out the belly, on every exhale.
If you feel knee pain or strain at any time, immediately release from the posture.
Be cautious of your low spine and avoid rounding.

Precautionary Warnings

Avoid if you have Knee, hip, or ankle injuries

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Sanskrit: Hanumanasana

ha-new-mahn-AHS-anah

Benefits

Strengthens the abdominals and low spine
Opens hamstrings and hip flexors
Improves overall core strength
Strengthens the quadriceps and glutes
Stimulates the abdominal organs

Standard Cues

Start in Anjaneyasana (Low Lunge) with your right foot forward, back knee on the ground, and hands to the floor for support.

Inhale and extend your right knee in front of you with your heel on the floor. Rotate your thigh inwardly so your right knee faces upward, toward the sky.

Begin to slide your back knee behind you as you exhale. Slowly extend both legs into a full split by pressing through your right heel and the top of your left foot.
Inhale to keep the chest lifted, and draw the hands overhead.

Work toward keeping firm abdominals, maintaining length in your spine to reduce hyperextension, and squaring your hips toward the front of your mat.

To exit, inhale and reach length into the spine. Exhale, place the hands on the floor, and lean forward. Then swing your back leg around to meet the front leg.

Short Cues and options

Keep the spine lengthened through the torso and firm your abdominals.
Squeeze your knees and reach through your toes to extend your legs.
Draw the hands overhead and take your gaze to your fingertips.
Be cautious of your low spine and hyperextension.

Precautionary Warnings

Avoid if you have Groin, hamstring, or knee injuries

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Sanskrit: Halasana

hah-LAHS-anna

Benefits

Increases spinal flexibility
Stretches the shoulders
Stimulates the thyroid gland
Massages the internal organs
Boosts immunity
Relieves stress and fatigue

Standard Cues

Lie on your back with your arms alongside your body, palms facing down. Inhale and use momentum to reach your feet toward the sky.

Support your lower back with your hands. Press your palms into the back of your torso to straighten the spine, and press your upper arms into the ground.

Exhale and slowly lower your toes toward the floor, beyond your head.

Release your hands from your lower back and interlace your fingers on the floor.

Squeeze your shoulders together and tuck them underneath you.

Stay in Plow pose for up to five minutes. To release, unclasp your hands and place the palms flat on the floor. Keeping your chin tucked into your chest, exhale and slowly roll all the way down to the floor.

Short Cues and options

Breathe shallow breaths into the throat.
Try to straighten the legs.

Precautionary Warnings

Avoid if you have back injury

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Sanskrit: Gomukhasana

go-moo-KHAH-sah-nah

Benefits

Stretches shoulders, triceps and chest
Stimulates reproductive organs
Relieves tiredness, anxiety and tension

Standard Cues

Sit on your heels with your knees together. Lengthen your spine.

Bend your left arm behind your back and bring the hand in between your shoulder blades, palm facing away.

Reach your right arm up with an inhale. Bend your elbow with an exhale and clasp your fingers behind your back.

Hold the pose and take slow, deep breaths. Release your arms and change sides.

Short Cues and Options

Keep neck neutral and relaxed
Lengthen spine
Gently stretch elbows vertically away from each other and toward midline
Hold opposite elbows behind your back to lessen the shoulder stretch.

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Sanskrit: Garudasana

gah-rue-DAHS-anah

Benefits

Opens hip external rotators and thoracic spine musculature
Strengthens the quadriceps and gluteals of the balancing leg
Improves balance and stability
Challenges the breath and focuses the mind

Standard Cues

Start in Tadasana (Mountain pose).

Inhale and cross your right leg over your left thigh. Wrap the top of your right foot around your left calf.

Exhale, raise your left arm in front of you, and bend your elbow to 90 degrees. Draw your right arm under your elbow, press the forearms together, and wrap the right hand around your left wrist to bind.

Inhale, allowing your spine to lengthen and chest to expand.

Exhale and draw the abdominals inward. Begin to sink the hips backward, bending the supporting leg. Slowly hinge the torso forward to deepen the pose, or feel free to stay where you are.

To exit, inhale and press through your supporting leg to rise to standing. Exhale and release your limbs.

Short Cues and options

Keep the upper and lower spine extended.

Cross your (right/left) leg over the opposite thigh, engage your inner thighs, and press your hips backward.

Place your (right/left) elbow on top of the opposite elbow crease, and press your forearms together.

On each inhale, feel your chest expand and spine lengthen. On each exhale, sink deeper and bend forward to deepen the posture.

Precautionary Warnings

Avoid if you have Ankle, knee, hip, or shoulder injury

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Sanskrit: Eka Pada Koundinyasana

eh-kah pah-dah cown-din-YAHS-anna

Benefits

Strengthens the arms and wrists
Strengthens the core
Improves balance

Standard Cues

Begin in Downward-Facing Dog with your hands shoulder-width apart. Bring your left foot forward, just outside of your left hand, and place it flat on the floor, bending your left knee.

Thread your left arm underneath your left leg. Press your palm into the floor, next to your left foot.

Bend your arms deeply. Your elbows should point straight back, and your upper arms should be parallel to the floor.

Using your left upper arm as a shelf for your leg, slowly straighten your left leg out to the side. Lift your toes from the floor.

Shift your weight slightly forward. Slowly raise your right toes from the floor, reaching your right leg straight back. Gaze forward.

Exhale and lower your back foot to the ground; then push back to Downward-Facing Dog. Change sides.

Short Cues and options

Hug your elbows toward each other.
Powerfully reach your left leg forward and out to the side in order to lift your toes from the floor.
Bring your body weight so far forward that the back toes lift off the floor.
Keep your forehead soft.

Precautionary Warnings

Avoid if you have Wrist injuries or Low back injuries

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Sanskrit: Dwi Pada Viparita Dandasana

dwee PAH-dah vip-ar-EE-tah dahn-DAHS-anna

Benefits

Strengthens the legs
Increases spinal flexibility
Opens the chest and shoulders
Soothes the mind

Standard Cues

Prepare to come into Urdhva Dhanurasana (Wheel pose). Lie on your back, bend your knees, and place your feet near your bottom, hip-distance wide. Inhale and reach your arms overhead. Bend your elbows and place your palms next to your head, fingers pointing toward your feet.

Exhale and push into your hands to bring the crown of your head to the floor.

Inhale and push your hands and feet into the floor to lift into Wheel pose.

Exhale and lower your head to the ground. Lift your heels to bring your forearms to either side of your head. Clasp your hands together.

Walk your legs away from you. Bring the big toes together to touch

Extend the chest. Stay in Upward Facing Two-Foot Staff pose for several breaths.

Walk your feet in slightly. Place your palms next to your head and push back up into Wheel. Exhale and lower first the crown of the head and then the whole body to the floor.

Short Cues and options

Maintain a steady breath.
Rotate the shoulder blades toward the tailbone.
Open the chest.

Precautionary Warnings

Avoid if you have Shoulder, neck, or back injuries

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Sanskrit: Dhanurasana

dhah-noor-AH-sah-nah

Benefits

Stretches entire front body; mobilizes spine
Tones abdominal and reproductive organs; massages heart
Relieves fatigue and anxiety

Standard Cues

Lie on your stomach and separate your legs hip-width apart. Bend your knees and hold on the outsides of your ankles. Rest your forehead on the floor.

Kick your legs away from you with an inhale and lift your head and chest from the floor. Balance on your low belly. Hold the pose and take slow, deep breaths.

Lower with an exhale.

Short Cues and Options

Kick feet away from you
Keep neck in line with spine
Bring knees hip-width apart
Balance on navel

Precautionary Warnings

Avoid this pose if you have a serious back or neck
injury.

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Sanskrit: Dandasana

dahn-DAH-sah-nah

Benefits

Strengthens spine, lengthens hamstrings
Tones kidneys
Develops patience and focus

Standard Cues

Sit with your legs outstretched and touching. Flex your feet.

Place your hands flat on the floor next to your hips, fingers facing forward.

Reach the crown of your head toward the sky. Relax your shoulders.

Hold the pose and take slow, deep breaths.

Release with an exhale.

Modification

Bend your elbows if needed. Place a block underneath either hand if your palms don’t reach the floor.

Short Cues and options

Lengthen spine
Relax shoulders
Flex feet
Press thighs against floor
Gently press palms into floor

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