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  • Amanda Botur
Bow Pose • Dhanurasana

Strengthens the front and backside of the body. Opens chest and shoulders.

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Cat / Cow Pose • Bitilasana / Marjaryasana

Relives back pain and increases spine mobilityPrenatal Benefits: Eases back pain, Warms and realigns and strengthens the spine, Takes the pressure and weight of your baby off your hips and back, Gentle stretch for back and...

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Child’s Pose • Balasana

Restorative pose to calm the mind and central nervous systemPrenatal Benefits: Relaxation, Stretches the lower back and hips, Great resting pose for labor in between the waves of energy, Takes the pressure of arms and legs...

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Cobra Pose • Bhujangasana

Detoxes the abdominal organs by squeezing the adrenals, kidneys and liver. Energizes by opening the front of the body.

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  • Amanda Botur
Extended Puppy Pose • Uttana Shishosana

Great for stress while stretching the spine an shoulders.

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  • Adi Amar
Extended Triangle Pose • Utthita Trikonasana

Strengthens and stretches the legs freeing the spine and clears congestion and disease from the legs.

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Garland Pose · Malasana

Tones the belly, stimulates the organs of digestion, and stretches the groins, lower back and hips.

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Locust Pose • Salabhasana

Relieves fatigue, tones and stimulates the digestive organs and in particular the organs of elimination. Relieves indigestion and lower-back pain.

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  • Neesha Zollinger
One-Legged King Pigeon Pose • Eka Pada Rajakapotasana

Stimulates organs, stretches abdomen and thighs, and opens chest.

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  • Sarah Kline
Plow Pose • Halasana

Stimulates the thyroid gland and organs in the abdominal region. Calms the nervous system. Relieves back pain.

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  • Mona Godfrey
Revolved Triangle Pose • Parivrtta Trikonasana

Relieves back pain and improves flexibility or range of motion in back. Stimulates abdominal organs and improves digestion.

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Seated Forward Bend | Paschimottanasana

Helps digestion and calms the nervous system.

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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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Staff Pose • Dandasana

Improves posture by strengthening muscles of the back and core.

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  • Sarah Kline
Standing Back Bend • Anuvittasana

Stretches shoulders and front of body and opens chest.

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  • Adi Amar
Standing Forward Bend • Uttanasana

Stimulates digestion, calms the mind and nervous system, and stretches the back body.

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  • Amanda Botur
Standing Half Forward Bend • Ardha Uttanasana

Stretches the hamstrings and calves.

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Upward Bow or Wheel Pose • Urdhva Dhanurasana

Strengthens low back and relieves some forms of low back pain. Therapeutic for asthma, opening lungs for breathing. Thought to stimulate thyroid and pituitary glands and counteract depression.

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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
Warrior III Pose • Virbhadrasana III

Strengthens shoulders, hamstrings, calves, ankles and back. Tones the abdominal muscles and realigns your spine. Improves balance, posture and full body coordination.

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