97 Upavista Konasana- A (Custom)

BENEFITS

Health Benefits of Upavistha Konasana:  
  • Stretches the insides and backs of the legs
  • Open hip and releases groins.
  • Stimulates the abdominal organs
  • Strengthens the spine
  • Calms the brain
  • Therapeutic for Sciatica

CONTRAINDICATIONS AND CAUTIONS

  • Lower-back injury: Sit up high on a folded blanket and keep your spine straight

WATCH AND LEARN

How to do Wide-Angle Seated Forward Bend Pose:
How to do Wide-Legged Forward Bend Pose:
Hip and Thigh Opener Yoga Poses :
Top 5 Hip Opening Yoga Poses :
. . . . Continued

Sun-dial-pose

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BENEFITS

Health Benefits of SURYA YANTRASANA :  
  • Lengthens the backs of your legs, specifically the hamstrings and calves.
  • Supports and opens the hips for similar standing postures, such as Bird of Paradise.
  • Stretches the intercostals and shoulder of the upper arm.

CONTRAINDICATIONS AND CAUTIONS

  • Not all bodies can support such rotation in the hip socket to femur bone connection. Practice according to your own skeletal system.
  • Be mindful to ground into the pose and move slowly before extending the upper leg.
  • Keep your feet flexed through the entirety of this pose to protect the knee joints.
  • Not recommended for anyone with shoulder, hip, or hamstring injuries.

WATCH AND LEARN

How to do SUNDIAL Pose :
Top 5 Hamstring Opening Yoga Poses :
Hip and Thigh Opener Yoga Poses :
Top 5 Hip Opening Yoga Poses :
. . . . Continued

83 Staff Pose Dandasana- Ashtanga (Custom)

BENEFITS

Health Benefits of Staff Pose: 
  • Improves posture
  • Strengthens core muscles and hip flexors
  • Strengthens the back muscles
  • Stretches the shoulders and chest

CONTRAINDICATIONS AND CAUTIONS

  • wrist or lower back injury

WATCH AND LEARN

Beginner’s Ashtanga Yoga Primary Series:
Basic Dandasana or Plank Pose:
Modified Chaturanga Dandasana and other Flat Belly Yoga Poses:
. . . . Continued

82 Pashchimottanasana (Custom)

BENEFITS

Health Benefits of Paschimottanasana: 
  • Calms the mind, and relieves stress and anxiety
  • Stimulates the liver, kidneys, ovaries, and uterus
  • Improves digestion
  • Stretches the spine, shoulders, hamstrings
  • Helps relieve the symptoms of menopause and menstrual discomfort
  • Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
  • Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases

CONTRAINDICATIONS AND CAUTIONS

  • Asthma
  • Diarrhea
  • Back or spinal injury: Only perform this pose under the supervision of an experienced teacher

WATCH AND LEARN

Jump to Seated Forward Bend Pose or Paschimottanasana:
Ardha Baddha Padma Paschimottanasana:
Top 5  Forward Bend Poses:
. . . . Continued

REVOLVED-HEAD-TO-KNEE-pose

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BENEFITS

Health Benefits of Revolved Head-to-Knee Pose: 
  • Stretches the spine, shoulders, and hamstrings
  • Stimulates abdominal organs like the liver and kidneys
  • Improves digestion
  • Therapeutic for Mild backache, Fatigue, Insomnia

CONTRAINDICATIONS AND CAUTIONS

  • Diarrhea

WATCH AND LEARN

Top 5 Forward Bends :
Beginners and Beyond Yoga Poses Sequence :
Top 5 Yoga Twist Poses :
. . . . Continued

54 Marichyasana-B (Custom)

BENEFITS

Health Benefits of Marichyasana: 
  • Massages abdominal organs, including the liver and kidneys
  • Stretches the shoulders
  • Relieves mild backache and hip pain
  • Strengthens and stretches the spine
  • Therapeutic in Constipation, Digestive problems, Fatigue, Lower backache, Sciatica and Menstrual discomfort

CONTRAINDICATIONS AND CAUTIONS

  • Serious back or spine injury
  • Diarrhea
  • Headache

WATCH AND LEARN

How to do Marichi’s Poses A-D :
Top 5 Twist Yoga Poses :
. . . . Continued

54 Marichyasana (Custom)

54 Marichyasana (Custom)

BENEFITS

Health Benefits of Marichyasana I:  
  • Stretches the spine, hips and shoulders
  • Stimulates abdominal organs like the liver and kidneys
  • Improves digestion and metabolism
  • Calm the mind
  • Therapeutic for Constipation and Obesity

CONTRAINDICATIONS AND CAUTIONS

  • Asthma
  • Diarrhea

WATCH AND LEARN

How to do Marichi’s Poses A-D :
Top 5 Twist Yoga Poses : 
. . . . Continued

52 Padmasana

BENEFITS

Health Benefits of Lotus Pose: 
  • Opens the hips .
  • Builds strength and flexibility in the ankle joints
  • Activate the flow of prana
  • Calm the brain
  • Stimulates the pelvis, spine, abdomen, and bladder
  • Eases menstrual discomfort and sciatica
  • Traditional texts say that Padmasana destroys all disease and awakens kundalini.

CONTRAINDICATIONS AND CAUTIONS

  • Ankle injury
  • Knee injury

WATCH AND LEARN

19 Poses in Lotus  :  
Beginners and Beyond Yoga Poses Sequence  :  
Yoga for Flat Belly :  
. . . . Continued

lion-pose

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BENEFITS

Health Benefits of Lion Pose: 
  • Relieves stress
  • Relaxing tensed up face and neck muscles
  • Improving the tone of the voice
  • According to traditional texts, Simhasana destroys disease and facilitates the Tri Bandhas (Mula, Jalandhara, Uddiyana).

CONTRAINDICATIONS AND CAUTIONS

  • If knee injury, don’t bend knee or sit on a chair to do the pose.

WATCH AND LEARN

Lion Pose + Other 18 Poses in Lotus :
Yoga for Stress Relief :
Beginner’s Ashtanga Yoga Sequence :
. . . . Continued

Heron-Pose

Bhardwaj_final

BENEFITS

Health Benefits of Heron Pose: 
  • Stretches the hamstrings, hips and back
  • Stimulates your heart and abdominal organs
  • Therapeutic for flat feet and persistent gas (flatulence)

CONTRAINDICATIONS AND CAUTIONS

  • Menstruation
  • Knee or ankle problems (Practice under the super vision of expert yoga teacher)

WATCH AND LEARN

Heron Pose + 4 other Hamstring Opening Yoga Poses :
Beginner’s Ashtanga Yoga Sequence :
Hip and Thigh Opening Yoga Poses Sequence :
. . . . Continued

© 2015 VYF Health | Ashtanga Yoga, Hatha Yoga.
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