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- Locust Pose: Salabhasana
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Locust pose is a mild backbend with many benefits:
- Strengthens the upper and lower back, arms and legs
- Stretches the chest, shoulders and abdominals
- Prepares the body for deeper back bending
- Improves posture
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- Wild Thing Pose: Camatkarasana
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Wild Thing Pose is a fun and invigorating pose with many benefits:
- Stretches the chest, shoulders and throat
- Opens the hips and hip flexors
- Stretches and strengthens the back
- Energizes the body and mind
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- Sphinx Pose: Salamba Bhujangasana
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Often used in Yin style classes, Sphinx pose is a gentle backbend with many benefits:
- Stretches and lengthens the spine
- Stretches the chest, lungs, shoulders and abdomen
- Firms the buttocks
- Helps relieves stress
- Calms the mind
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- Cat Pose: Marjariasana
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The Cat Pose is a flowing yoga posture that generates an array of nourishing benefits. The Cat Pose:
- Increases the mobility of your verterbrae.
- Releases tension in your cervical, thoracic, and lumbar spine.
- Strengthens and tones your arms and abdominal muscles.
- Stretches your back muscles and abdominal muscles as well as your neck.
- Increases circulation of the spinal fluid and massages your digestive organs.
- Teaches correct pelvic movements for forwards bends and back bends.
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- Fish Pose: Matsyasana
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Fish Pose is a classic back arching yoga posture that traditionally follows Shoulder Stand Pose. Fish Pose:
- Opens your pectoralis muscles of your chest, the intercostal muscles between your ribs, and upper portion of psoas muscles in your hips.
- Improves the quality of your breath by opening the accessory muscles of breathing.
- Opens muscles in your abdomen and in the front of your neck.
- Relieves thoracic and mid back spinal tension.
- Strengthens musculature in your back and neck.
- Traditionally thought to sitmulate organs in the abdomen and throat.
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- Cobra Pose: Bhujangasana
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Cobra Pose is a classic backarching yoga posture that offers numerous benefits. The Cobra Pose:
- Strengthens your back muscles and arms.
- Increases the flexibility of your spine.
- Stretches your chest, shoulders, lungs, and abdomen.
- Stretches and massages your internal organs.
- Firms your buttocks.
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- Upward Facing Dog Pose: Urdhva Mukha Svanasana
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Upward Facing Dog Pose is a classic backarching yoga posture that offers numerous benefits. The Upward Facing Dog:
- Expands your chest and shoulders.
- Strengthens the muscles that control your shoulder blades.
- Stretches your hip flexors and core musculature.
- Strengthens your low back musculature.
- Relieves some forms of low back pain.
- Therapeutic for asthma sufferers as it opens your accessory muscles of breathing.
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- Camel Pose: Ustrasana
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Camel Pose is an energizing and engaging posture that generates an array of nourishing benefits. Camel Pose:
- Stretches your neck, chest, abdomen, thighs, hip flexors (psoas), groins, and ankles.
- Strengthens your back muscles, gluteal muscles, and arm muscles (triceps).
- Massages and stimulates your organs and chakras of the abdomen.
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- Bridge Pose or Spinal Lift Pose: Setu Bandhasana
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The Spinal Lift Pose, also know as a variation of the Bridge Pose, delivers a wealth of health benefits. The Spinal Lift Pose:
- Streches your chest, neck, spine and hips.
- Strengthens your back, buttocks, and hamstring muscles.
- Calms your brain and central nervous system which helps alleviate stress and mild depression.
- Massages abdominal organs and improves digestion.
- Stimulates the lungs and thyroid glands and helps relieve the symptoms of menopause.
- Reduces anxiety, backache, headache and insomnia.
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- Bow Pose: Dhanurasana
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Bow Yoga Pose is a classic yoga back bend offering great expansion throughout the chest, shoulders and hips. With many variations to perform, Dhanurasana can be performed at many levels in either full 2 legged hold or single.
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- Upward Bow Pose or Full Wheel Pose: Urdhva Dhanurasana
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Upward Bow or Full Wheel Pose is a classic back ben yoga pose that provides a wealth of health benefits. The Full Wheel Pose:
- Expands your chest and shoulders.
- Stretches you hip flexors and core musculature.
- Stretches your wrist flexor muscles.
- Strengthens the muscles that control your shoulder blades.






