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  • Adi Amar
Big Toe Pose/ Hand Under Foot Pose • Padangusthasana/ Padahastasana

Strengthens and stretches legs, stimulates digestion, and calms the mind.

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  • Sarah Kline
Chair Pose • Utkatasana

Strengthens shoulders, gluteals, legs and ankles. Stretches the achilles tendons and shins and is known to be therapeutic for flat feet. Holding for several breaths increases the heart rate. Stimulates digestive organs and...

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  • Mona Godfrey
Eagle Pose • Garudasana

Relieves sciatica and low back pain.

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Extended Hand-To-Big-Toe Pose • Utthita Hasta Padangustasana

Promotes balance, focus, and strengthens legs. Improves joint mobility in the lower limbs.

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Extended Side Angle Pose • Utthita Parsvakonasana

Relives back pain and stimulates abdominal organs.

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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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  • Simon Park
Half Moon Pose • Ardha Chandrasana

Stimulates abdominal organs and relieves back pain.

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  • Amanda Botur
High Lunge • Anjeneyasana

Builds strength and stamina and is good for balance and core cultivation.

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  • Neesha Zollinger
Lord of the Dance Pose • Natarajasana

When done with proper alignment can be healing. Strengthens, stretches, improves balance.

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Mountain Pose • Tadasana

Benefits whole body alignment and active movement.

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Peaceful Warrior • Shanti Virabhadrasana

Stretches the sides of the torso, Relieves back pain, Calms Central Nervous System (CNS), Strengthens lower body

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Prayer Pose • Malasana

Tones the belly, stimulates the organs of digestion, and stretches the sacrum, groins, lower back and hips.Prenatal Benefits:Excellent all round for pregnancy, labor, and birthing. Relaxes and opens the pelvis. Strengthens...

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  • Adi Amar
Pyramid • Parsvottanasana

Strengthens and stretches legs and feet. Aids in digestion.

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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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  • Sarah Kline
Standing Back Bend • Anuvittasana

Stretches shoulders and front of body and opens chest.

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  • Amanda Botur
Standing Half Forward Bend • Ardha Uttanasana

Stretches the hamstrings and calves.

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Tree Pose • Vrksasana

Improves balance and steadies the mind.Prenatal Benefits:Help strengthen your joints and improve your balance, Eases back pain and sciatica and help to build confidence as you head towards labor and delivery.

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  • Mona Godfrey
Warrior I Pose • Virbhadrasana I

Strengthens core and opens muscles of the hips and shoulders.Prenatal Benefits:Help strengthen your joints and improve your balance, Eases back pain and sciatica and help to build confidence as you head towards labor and...

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Warrior II Pose • Virabhadrasana II

Improves concentration and balance. Strengthens quadriceps, gluteals, core and shoulders.Prenatal Benefits:Help strengthen your joints and improve your balance, Eases back pain and sciatica and help to build confidence as...

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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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  • Sarah Kline
Wide-Legged Forward Fold • Prasarita Padottanasana

Relieves backache and improves circulation

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