• Legs Up To The Wall Pose

    Legs up the wall pose  or  Viparita Karani (pronounciation vip-par-ee-tah car-AHN-ee) Note: Do this for 3-5 mins. Benefits: Stretches the hamstrings and lower back Relieves lower back pain Pelvic Floor Relaxation Relaxation Facilitates venous drainage and increases circulation Soothes swollen or cramped feet and legs Alleviates menstrual cramps Contraindications: Glaucoma Hypertension Hernia Disclaimer: You are…

  • Prasarita Padottanasana C

    Wide Legged Forward Bend C or Prasarita Padottanasana C (pronounciation: prah-SAH-ri-tah pad-o-tahn-AHS-an-nuh C) Note: Do this for 5-10 breaths. Benefits: Stretches the back and inside of the legs. Opens the hips. Stretches the spine, shoulders and chest. Calms the mind. Eases tension in the upper back. Contraindications: Recovering from surgery of any internal organs Lower-back problems:…

  • Bridge Pose

    Bridge pose or Setu Bandha Sarvangasana (pronounciation: SAY-too BAHN-duh shar-vahn-GAHS-uh-nuh) Note: Do this for 5-10 breaths. Benefits: Stretches the ankles, calves, hamstrings and lower back. Releases tension in the neck and shoulders. Can help to alleviate lower back and neck pain. Relieves stress. Contraindications: Neck injuries low back pain or knee pain should use modifications Disclaimer:…

  • Rag Doll Pose

    Rag Doll pose or Uttanasana (pronounciation: oot-tun-AH-suh-nuh) Note: Do this for 5-10 breaths. Benefits: Relieves stress. Stretches the ankles, calves, hamstrings and lower back. Releases tension in the neck and shoulders. Can help to alleviate lower back and neck pain. Relieves stress. Contraindications: Pregnancy Disclaimer: You are responsible for exercising within your limits and seeking attention…

  • Downward Facing Dog

    Downward Facing Dog or Adho Mukha Svanasana (pronounciation Ah-doh MOO-kuh shvan-AHS-uh-nuh) Note: Do this for 5-10 breaths. Benefits: Calms the brain and helps relieve stress and mild depression Energizes the body Stretches the shoulders, hamstrings, calves, arches, and hands Strengthens the arms and legs Helps relieve the symptoms of menopause Relieves menstrual discomfort when done…

  • Camel Pose

    Camel Pose or Ustrasana  (pronounced ooh-STRAHS-uh-nuh) Note: Do this for 5-10 breaths Benefits : Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat Stretches the deep hip flexors (psoas) and back muscles. Improves posture Stimulates the organs of the abdomen and neck Contraindications: High or low blood…

  • Child’s Pose

    Child’s Pose or Balasana (pronounciation bah-LAHS-anna) Note: Do this for 5-10 breaths. Benefits: Gently stretches the hips, thighs, and ankles Calms the brain and helps relieve stress and fatigue Relieves back and neck pain when done with head and torso supported Passively stretches the muscles on the back of the body Contraindications: Should be avoided…