1. Adho Mukha Svanasana (Downward-Facing Dog)
Down Dog improves digestion, relieves headaches, insomnia, back pain and fatigue. It also helps to calm the brain and relieve stress and mild depression, all the while energizing the body and stretching the shoulders, hamstrings, calves, arches and hands, and strengthening the arms and legs.
2. Parivrtta Anjaneyasana (Revolved Crescent Lunge)
This pose stimulates the internal abdominal organs and kidneys, while also lengthening and stretching the spine, and creating more flexibility in the rib cage.
3. Ardha Chandrasana (Half Moon Pose)
Promotes expansiveness as the body reaches out in four directions, while simultaneously grounding the body as the pose requires focus and balance.
4. Vrksasana (Tree Pose)
Boosts confidence by bringing focus and awareness into the body and mind. Strengthens the ankles, thighs, core and glutes, as well as the back muscles, while also opening the hips and helping to ground the body with the earth.
5. Malasana (Low Squat Pose)
Helps to open the hips which may have tightened up from too much time sitting indoors during the cold, winter months.
6. Salamba Sirsasana (Supported Headstand)
Calms the brain and helps relieve stress and mild depression, while also stimulating the pituitary and pineal glands and strengthening the arms, legs, and spine; improving digestion; and toning the abdominal organs.
7. Ustrasana (Camel Pose)
Stretches the entire front of the body, including the abdomen, chest and throat, as well as the ankles, thighs and groins. It also helps to relieve anxiety by opening the heart and throat, facilitating connection and expansiveness, especially after hunching over during the winter to brace against the cold.
8. Ardha Matsyendrasana (Seated Spinal Twist)
Opens the back, relieves shoulder tension and helps detoxify the body by gently wringing out the internal organs. This pose is especially helpful after a practice full of other hip and heart-opening poses, as it is important to balance that out with some “closed” poses, such as Seated Spinal Twist.
9. Sarvangasana (Shoulder Stand)
This pose aids in digestion, helps relieve swollen legs, calms headaches, relaxes the mind, and improves circulation to the upper body and brain.
10. Matsyasana (Fish Pose)
Fish pose stretches the belly and anterior neck muscles, while stimulating the belly organs and throat region. It also helps to enhance and correct body posture, provides strength to the upper back and neck’s back muscles, and stimulates the hip flexors and rib muscles.
*Only perform this pose if you have no neck issues.
11. Supta Baddha Konasana (Reclining Bound Angle Pose)
Reclining Bound Angle Pose helps to stimulate the heart and improves general circulation. It also stimulates abdominal organs like the ovaries and prostate gland, bladder and kidneys, while stretching the inner thighs, groins and knees. This pose helps to relieve the symptoms of stress, mild depression, menstruation and menopause.
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