Aim is the bija mantra associated with Saraswati Namaha, to bend, give respect to Saraswati is the goddess of knowledge, music, art, speech, wisdom, and learning
Strengthens your arms, wrists, and legs Stretches shoulders, chest, and front ankles.
Standard Cues
From Staff posture with the arms behind your hips and the fingers pointed either towards or away from your body, begin to lean back into the palms.
Inhale and press down into the palms to lift the hips up toward the ceiling. As the hips lift, engage the legs by pulling up the knee caps and squeezing the thighs.
Press the bottoms of the feet flat down into the floor, gently squeeze the buttocks and engage Mula Bandha. Draw the shoulder blades together to lift up through the sternum.
To release: slowly exhale the hips back to the floor.
Short Cues and options
Align the body from the toes to the shoulders in one straight line. If it feels safe you can carefully drop the head back.
Precautionary Warnings
Avoid if you have injury to the neck, back or shoulders.
Lengthens the hamstring of the extended leg Stabilizes the hip joint of the grounded leg Improves hamstring flexibility Strengthens the quads and hip flexors of the extended leg; hamstrings and glute of the grounded leg Relieves low back pain, sciatica, and high blood pressure Stimulates the prostate gland and digestion
Standard Cues
Gently recline onto your back.
Inhale and lift your right knee toward your chest. Reach for the inside of your big toe only if you are able to maintain a neutral spine.
Exhale and draw your left toes toward your shin to flex the foot. Squeeze your left knee down to the mat.
As you inhale, extend your knee by engaging your quadriceps and pressing the heel upward. Allow your leg to lengthen toward the ceiling.
Exhale and draw your shoulders down to ground into the mat.
To exit, inhale and release the toe, but keep the leg extended. With an exhalation, release your arm and extended leg to the floor. Repeat on the opposite side.
Short Cues and options
Reach for the inside of the big toe with your first two fingers. Keep the sacrum grounded into your mat. Draw your knee toward your chest, reach for the inside of the big toe, and extend through the heel. On each inhalation, feel your chest lift and spine lengthen. On each exhalation, draw your leg closer to your torso.
Precautionary Warnings
Avoid if Hip pathologies, Limited hip range of motion, Low back pathologies (avoid rounding), Ankle, knee, or shoulder injury
Stretches the hip flexors, hamstrings, and groin Decreases sciatic pain Opens the chest and abdomen Creates low spine stability Strengthens the thighs, quadriceps, and glutes
Standard Cues
Start in Adho Mukha Svanasana (Downward-Facing Dog).
On an exhale, step the right foot forward between the palms, and stack your knee in line with your ankle.
Gently lower your left knee down and allow the top of the foot to settle on the mat. Slide your left knee back as far as feels comfortable.
Inhale and slowly rise, sweeping your hands overhead to frame the ears. Turn the palms to face one another. Take your gaze up to your fingertips.
As you exhale, draw your pubic bone to your navel and lift the ribcage away from the hips.
Hold this pose for up to a minute. Use your inhales to lengthen the spine and exhales to deepen the stretch.
To release the posture, inhale and lengthen your torso. Exhale, release the hands to the floor, and step back to Downward-Facing Dog. Repeat on the opposite side.
Short Cues and options
Lift the torso to lengthen the upper and lower spine, and firm your abdominals. Lift your ribcage away from your hips and press the hips forward to deepen the stretch.
Tones the spinal nerves Stretches the back muscles Massages the abdominal organs and improves digestion Improves kidney function
Standard Cues
Begin sitting on your heels in Thunderbolt pose (Vajrasana).
Shift your hips to the left so that you’re sitting on the floor to the left of your feet.
Cross your right foot just outside of your left knee. Keep the foot flat on the floor.
Bring your right hand to the floor a few inches behind you. Lightly push your hand into the ground to straighten your spine.
Inhale and reach your left hand toward the sky.
Exhale and bend your left arm, using your elbow like a lever against your right knee. Gaze over your right shoulder.
Stay in the pose for several breaths. Inhale and untwist, then change sides.
Short Cues and options
Begin with a vertical spine and then twist. Twist from the core, not the upper body. Grow taller with each inhale. Twist deeper from the core with each exhale.
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.
Stay in the pose for up to five breaths. 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.
