• Extended Fierce Side Angle Pose: Utthita Utkata Parsvakonasana
    Extended Fierce Side Angle Pose: Utthita Utkata Parsvakonasana

    This standing hip opener has many benefits:

    • Strengthens and lengthens the pelvic floor.
    • Builds stability through the inner thighs.
    • Stretches the outer hips.
    • Tones the side abdominals.
    • Increases grounding.
  • Revolved Goddess Pose: Parivrtta Utkata Konasana
    Revolved Goddess Pose: Parivrtta Utkata Konasana

    Also known as Revolved Fierce Angle, this pose has many benefits:

    • Strengthens the pelvis, gluteus, and the adductor muscles of the inner thighs.
    • Stretches the abductor muscles of the outer thighs.
    • Releases tension from the upper torso.
    • Detoxifies the body.
    • Builds a sense of grounding.
  • Revolved Half Moon Pose: Parivrtta Ardha Chandrasana
    Revolved Half Moon Pose: Parivrtta Ardha Chandrasana

    This standing balance has many benefits:

    • Strengthens your standing leg, especially your hamstrings.
    • Improves core strength along the sides of the waist.
    • Opens the shoulders, hips, and pelvis.
    • Improves your balance and focus.
  • Revolved Hand to Big Toe Pose: Parivrtta Hasta Padangusthasana
    Revolved Hand to Big Toe Pose: Parivrtta Hasta Padangusthasana

    This balancing pose has many benefits:

    • Opens the hips and stretches the deep gluteus muscles.
    • Strengthens and lengthens both legs.
    • Detoxifies the body.
    • Builds strength and space in the shoulder girdle.
    • Improves balance.
  • Bird of Paradise: Svarga Dvijasana
    Bird of Paradise: Svarga Dvijasana

    This advanced standing posture has many benefits:

    • Strengthens the hips, pelvis, and quadriceps.
    • Lengthens the hamstrings and calves.
    • Tones the legs.
    • Opens the shoulders.
    • Challenges and improves balance.
  • Sugarcane Pose: Ardha Chandra Chapasana
    Sugarcane Pose: Ardha Chandra Chapasana

    Also known as Half Moon Bow, this dynamic standing pose has many benefits:

    • Builds endurance in the feet and strength in the legs.
    • Opens the hips and chest.
    • Stretches the quadriceps of the raised leg.
    • Lengthens the spine with a subtle twist.
  • Standing Crescent Pose: Indudalasana
    Standing Crescent Pose: Indudalasana

    A beginner-friendly pose with many benefits:

    • Strengthens the side abdominals and intercostals.
    • Lengthens your side body.
    • A gentle warm up for your shoulders and hips.
    • Challenges and enhances balance through your feet and legs.
  • Reverse Warrior Pose: Viparita Virabhadrasana
    Reverse Warrior Pose: Viparita Virabhadrasana

    Reverse Warrior Pose is a variation of Warrior II pose with many benefits:

    • Strengthens the quads, arms and neck
    • Stretches the groins, hips and obliques
    • Opens the chest and shoulders
    • Increases self esteem and perseverance
  • Intense Side Stretch Pose: Parsvottanasana
    Intense Side Stretch Pose: Parsvottanasana

    Intense Side Stretch Pose has many benefits:

    • Stretches the hips and hamstrings
    • Lengthens the spine
    • Relaxes the shoulders and neck
    • Stimulates digestive organs
    • Improves sense of balance
    • Calms the mind
  • Extended Hand to Toe Pose: Utthita Hasta Padangusthasana
    Extended Hand to Toe Pose: Utthita Hasta Padangusthasana

    Hand to Toe Pose is a challenging and invigorating balance posture with many benefits:

    • Stretches hamstrings and hips
    • Strengthens back and arm muscles
    • Improves sense of balance
    • Calms the mind and improves focus
  • Goddess Pose: Utkata Konasana
    Goddess Pose: Utkata Konasana

    Utkata Konasana, more commonly known as Goddess Pose or Fiery Angle Pose has many benefits:

    • Stretches your hips, groins and chest
    • Strengthens and tones the core muscles
    • Strengthens the quadriceps and inner thigh muscles
    • Strengthens the shoulders, arms and upper back
    • Heats the body and increases circulation
    • Prepares the body for childbirth by creating more room in the pelvis
  • Lord of the Dance Pose: Natarajasana
    Lord of the Dance Pose: Natarajasana

    Natarajasana is an advanced standing backbend with many benefits:

    • Develops concentration and balance
    • Tones and stretches the leg and hip muscles
    • Develops range of motion in the shoulders
    • Expands the chest and front body
    • Strengthens the back body in a back bend
  • Lunge Pose: Anjaneyasana
    Lunge Pose: Anjaneyasana

    Anjaneyasna is a basic pose found in most yoga classes, with several modifications and variations. The benefits of Lunge Pose include:

    • Strengthens the quadriceps and gluteus muscles
    • Stretches the psoas and hips
    • Relieves sciatica pain
    • Expands your chest, lungs and shoulders
    • Develops stamina and endurance in your thighs
    • Improves your balance, concentration and core awareness
  • Warrior III Pose: Virabhadrasana III
    Warrior III Pose: Virabhadrasana III

    Warrior Three is a classic balancing yoga posture that offers numerous benefits.  Warrior Three:

    • Strengthens your back, leg, shoulder and arm muscles.
    • Stretches your hamstrings and out thighs.
    • Expands your chest, lungs and shoulders.
    • Improves your memory and concentration.
    • Improves your core awareness, posture, balance and coordination.
    • Tones and invigorates your whole body.
    • Builds core strength in your torso, abdomen, spine and pelvic floor.
    • Quiets your mind, calms your nervous system and reduces anxiety.
    • Stimulates your abdominal organs and digestion.
  • Extended Side Angle Pose: Utthita Parsvakonasana
    Extended Side Angle Pose: Utthita Parsvakonasana

    The Extendend Side Angle Pose:

    • Strengthens your thighs, hips, knees, and ankles.
    • Stretches your groin, back, spine, waist, ankles, lungs (intercostals) and shoulders.
    • Massages and stimulates your abdominal organs.
    • Increases endurance and stamina.
  • Half Moon Pose: Ardha Chandrasana
    Half Moon Pose: Ardha Chandrasana

    The Half Moon Pose is a balancing posture that delivers a wealth of health benefits.  The Half Moon Pose:

    • Expands your chest and shoulders.
    • Increases mobility of your hip joints.
    • Increases neck mobility.
    • Lengthens your spinal muscles.
    • Strengthens and tones muscles of your thighs and calves.
    • Stretches your hamstrings and groin muscles.
    • Increases proprioception (the sense of position in space) of the feet and ankles.
  • Chair Pose: Utkatasana
    Chair Pose: Utkatasana

    As a standing yoga posture, Chair Pose engages the upper and lower body as it generates an array of nourishing benefits.  The Chair Pose:

    • Strengthens the hip flexor msucles, the front of your thighs, you adductor musclces of your inner thighs and the gluteus mesucles of your hips.
    • Strengthens and stretches your calf muscles.
    • Opens your chest and shoulders.
    • Improves the range of motion in your ankles.
    • Increases proprioception (or the sense of position in space) in your feet.
  • Warrior I Pose: Virabhadrasana I
    Warrior I Pose: Virabhadrasana I

    Warrior One pose is a classic standing yoga posture.  Warrior One:

    • Strengthens your shoulders, arms, thighs, ankles and the muscles of your back.
    • Expands your chest, lungs and shoulders.
    • Stretches your hip flexors, abdomen, and ankles.
    • Develops stamina and endurance in your thighs and core muscles.
  • Eagle Pose: Garudasana
    Eagle Pose: Garudasana

    Eagle Pose is a warming balancing yoga pose that delivers a wealth of health benefits.  Eagle Pose:

    • Strengthens your thighs, ankles, and calves.
    • Stretches your shoulders, arms and upper back.
    • Develops focus and concentration as it improves your balance and coordination.
  • Tree Pose: Vrksasana
    Tree Pose: Vrksasana

    Tree Pose is a classic balancing yoga posture that offers numerous benefits.  Tree Pose:

    • Stretches your inner thighs, groin and shoulders.
    • Strengthens your thighs, calves, core, and foot muscles.
    • Strengthens your posture.
    • Calms and relaxes your mind and central nervous system.
    • Develops balance.
    • Increases your mind / body awareness.
  • Warrior II Pose: Virabhadrasana II
    Warrior II Pose: Virabhadrasana II

    Warrior Two Pose is a classic standing yoga posture designed to engage the body with a conditioning energy and focus.  Warrior Two:

    • Strengthens your shoulders, arms, thighs, legs and ankles.
    • Stretches your groins, thighs, and ankles.
    • Expands your chest, lungs and shoulders.
    • Stimulates abdominal organs and digestion.
    • Increases stamina and endurance.
  • Triangle Pose: Utthita Trikonasana
    Triangle Pose: Utthita Trikonasana

    The Triangle Pose is a classicstanding yoga posture that offers numerous benefits.  The Triangle Pose:

    • Expands your chest and shoulders.
    • Increases mobility of your hip joints.
    • Increases neck mobility.
    • Stretches your spinal muscles.
    • Strengthens and tones muscles of your thights.
    • Stretches calf muscles, hamstrings, and hip musculature.
    • Increases proprioception (the sense of position in space) of feet and ankles.
  • Gate Pose: Parighasana
    Gate Pose: Parighasana

    The Gate Pose is a side bending yoga posture that generates an array of nourshing benefits.  The Gate Pose:

    • Stretches your hamstrings.
    • Strecther your adductor muscles and your calf muscles.
    • Stretches the accessory muscles of breathing between your ribs.
    • Stretched you torso muscles.
    • Opens your chect and shoulders.
    • Stregthens the oblique muscles of the core.
  • Mountain Pose: Tadasana
    Mountain Pose: Tadasana

    Mountain Pose is a foundation yoga posture for many of the other classic yoga poses and offers numerous benefits.  Moutain Pose:

    • Develops correct posture.
    • Strengthens your thighs, ankles and feet.
    • Tones your abdominal muscles.
    • Calms and clears your mind and nervous system.
    • Acts as a posture for resting during a yoga practice.
    • Acts as a position for centering.