Yoga Poses

1. Yoga Poses Reference

2. -From a standing position, come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips. - Push back raising the hips and straightening the legs. - Engage the front of your thighs strongly to take the weight off the arms. -Rotate the thighs inward, keep the tail high and sink your heels towards the floor. Downward Dog Pose Beginner Challenge • Try bending your knees, coming up onto the balls of your feet, bringing the belly to rest on the thighs, then sink your heels, straightening the legs • Hold for 30-60 seconds • Begin in downward dog pose • Try raising one leg at a time, keeping it straight • Hold for 30-60 seconds Reference: http://yoga.about.com/od/yogaposes/a/downdog.htm

3. - Start in downward facing dog. - Draw torso forward until arms are perpendicular to the floor and shoulders are over the wrists. Plank Pose Beginner Challenge • Inhale: lift one leg parallel to floor; Exhale: on way down • Lengthen from raised heel to head • Looking at floor, hold for 10-30 seconds • Torso is parallel to the floor • Press outer arms inward and press fingers into the floor • Look at the floor and hold 30-60 seconds Reference

4. - From Downward dog pose, bring right foot next to the right hand. - Pivot the left heel to turn toes out. - Bend right knee directly over ankle. - Draw the right hip back and left forward so hips are squared to the front. - Bring arms out to the side and up with palms together. - Repeat on other side. Warrior Pose Beginner Challenge • Step the left foot out towards the left side to allow more room for the hips to square. • Keep hands shoulder width apart when upward if this is more comfortable. • Ground down the outer edge of left foot while lifting the inner arch of the foot. • Really engage the quadriceps. Reference: http://yoga.about.com/od/yogaposes/a/warrior1.htm

5. - Stand with feet on opposite ends of the mat (lengthwise). - Bend torso towards one leg and reach to foot or floor with same side hand. Half Moon Pose Beginner Challenge • Lift opposite arm to ceiling. • Look up, hold for 30-60 seconds. • Lift opposite arm & opposite leg. • Look up, hold for 30-60 seconds. Reference

6. - Start in a seated position. Lean back slightly- Bend knees and lift your feet off the floor.- Keep shins parallel to the floor and be sure to keep back straight. Full Boat Pose Beginner Challenge • Can keep hands beside hips for extra support. • Look forward, hold anywhere from 10-60 seconds. • Straighten knees and hold arms alongside legs parallel to the floor (can also put hands on floor for extra support). • Hold anywhere between 10-60 seconds. Reference

7. - Begin with feet together standing straight up.- Allow knees to bend and try to get thighs as close to parallel to the floor as possible. Chair Pose Eagle Pose Challenge Beginner • Cross one leg over the next, hooking foot around the opposite calf. • Cross arms in front with bent elbows. • Backs of hands face each other hold 15-30seconds. • Stretch arms towards the ceiling looking forward. • Hold for 30-60 seconds. Reference

8. - Begin sitting with legs straightened.- Bend one leg and bring in with foot as close to your torso as possible.- Rotate torso towards bent knee and wrap arm around bent thigh. Marichi’s Pose Beginner Challenge • Lengthen spine during inhalation and twist more with each exhalation. • Turn head slowly to side of the twist and hold for 30-60 seconds. • For a deeper stretch bend opposite leg bringing that foot under opposite hip. • Place other foot on opposite side of leg. • Hold for 30-60 seconds. Reference

9. - Feel your weight equally on all four corners of both feet. - Begin to shift weight over to right foot, lifting left foot off the floor. - Bend the left knee, bringing the sole of the foot high onto the inner right thigh. - Keep both hips squared towards the front. - Repeat while standing on the left foot. Tree Pose Beginner Challenge • Try bringing the left leg lower onto the right. • Avoid placing the left foot directly on the right knee. • Use wall for balance if necessary. • Bring arms up towards the ceiling with palms touching. • Open arms out to the side. Reference:http://yoga.about.com/od/yogaposes/a/tree.htm

10. - Lie on the back, bend knees bringing soles of feet parallel on the mat close to the buttocks. - Lift the hips upwards towards the ceiling. - Interlace the fingers behind your back and straighten the arms pressing them down. Bridge Pose Beginner Challenge • Bring a block under the back of your hips. Let your weight rest on the block. • Lift one leg at a time straight up to the ceiling. Reference: http://yoga.about.com/od/yogaposes/a/bridge.htm

11. - From knees, chest and chin position, let the tops of the feet touch the floor and press them down. - Slide your chest forward keeping your hands in place. - Roll your shoulders back and lift chest higher while keeping lower ribs on the floor. - Keep your neck neutral. Cobra Pose Beginner Challenge • Strongly engage the legs and press them down to bring chest higher. • Keeping the chest high, bring the palms off of the floor and start to straighten the arms for a more intense back bend. Reference: http://yoga.about.com/od/yogaposes/a/cobra.htm