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Crane Pose • Bakasana

Increases upper body strength and confidence.

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  • Amanda Botur
Crow Pose • Kakasana

Increases upper body strength and confidence.

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  • Adi Amar
Eight-Angle Pose • Astavakrasana

Strengthens core and arms.

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Firefly Pose • Tittibhasana

Increases upper body strength and core. Energizes and improves concentration.

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Forearm Balance / Feathered Peacock Pose • Pincha Mayurasana

Relieves shoulder pain. Strengthens core and upper body.

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  • Sarah Kline
Four-Limbed Staff Pose • Chaturanga Dandasana

Strengthens the core, thus protecting the lower back.

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One Legged Crow Pose • Eka Pada Bakasana

Improve balance and concentration. Strengthen shoulders, core and upper back.

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  • Adi Amar
One Legged Galavas Pose • Eka Pada Galavasana

Increases strength and balance.

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  • Mona Godfrey
Peacock Pose • Mayurasana

Increases strength and balance.

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Side Crow Pose • Parsva Bakasana/Dwi Pada Koundinyasana

Strengthens upper back, shoulders and core. Improves concentration and confidence.

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  • Neesha Zollinger
Side Plank Pose • Vasisthasana

Improves balance and creates greater awareness in proper hand placement and action.

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Visvamitra’s Pose • Visvamitrasana

Opens the obliques, serratus and intercostal muscles, Strengthens arms, legs and core, Stretches hamstrings and inner thighs, Increases coordination, Improves balance

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  • Sarah Kline
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