98 Prasarita Padottana-D (Custom)

BENEFITS

Health Benefits of Wide-Legged Forward Bend: 
  • Strengthens and stretches the inner and back legs and the spine
  • Stretches the groins, hamstrings and hips
  • Calms the mind
  • Relieves Headache, fatigue, mild depression and anxiety
  • Relieves mild backache

CONTRAINDICATIONS AND CAUTIONS

  • Lower-back problems: Avoid the full forward bend

WATCH AND LEARN

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

96 Virbhadra-1 (Custom)

BENEFITS

Health Benefits of Warrior I Pose: 
  • Strengthens the shoulders and arms, and the muscles of the back
  • Strengthens and stretches the thighs, calves, hip flexors and ankles
  • Expands your chest, lungs
  • Improves your balance, concentration, and core awareness.
  • Stimulates abdominal organs and digestion
  • Therapeutic for Sciatica

CONTRAINDICATIONS AND CAUTIONS

  • High blood pressure
  • Heart problems
  • Neck problems : keep head in a neutral position and not look up at the hands
  • Medical conditions that affect balance

WATCH AND LEARN

How to do Warrior I Pose :
How to do Warrior II Pose:
Intro to Ashtanga Yoga Series:
5 Basic Standing Yoga Poses:
. . . . Continued

95 Virbhadrasana 2 (Custom)

BENEFITS

Health Benefits of Warrior II Pose: 
  • Strengthens your thighs, legs, ankles and arms
  • Stretches your groins and thighs
  • Expands your chest, lungs and shoulders
  • Increases stamina
  • Improves balance and core awareness
  • Relieves backaches, especially through second trimester of pregnancy
  • Therapeutic for flat feet, osteoporosis and sciatica

CONTRAINDICATIONS AND CAUTIONS

  • High blood pressure
  • Diarrhea
  • Medical conditions that affect balance

WATCH AND LEARN

How to do Warrior II Pose:
Intro to Ashtanga Yoga Series:
5 Basic Standing Yoga Poses:
. . . . Continued

Warrior-3rd-Pose

Bhardwaj_final

BENEFITS

Health Benefits of Warrior III Pose: 
  • Strengthens the ankles and legs
  • Builds core strength in your torso, abdomen, spine and pelvic floor
  • Stretches your hamstrings and outer thighs
  • Improves balance and concentration
  • Calms nervous system and reduces anxiety
  • Stimulates your abdominal organs and digestion

CONTRAINDICATIONS AND CAUTIONS

  • High blood pressure

WATCH AND LEARN

How to do Warrior III Pose :
6 Top Standing Balance Yoga Poses :
19 Arm Balance Yoga Poses Sequence :
. . . . Continued

91 Purvottanasana (Custom)

BENEFITS

Health Benefits of Upward Plank Pose:  
  • Strengthens the arms, wrists and legs
  • Stretches the shoulders, chest, and front ankles
  • Therapeutics for fatigue or depression

CONTRAINDICATIONS AND CAUTIONS

  • Wrist injury

WATCH AND LEARN

Intro to Ashtanga Yoga:
19 Arm Balance Yoga Poses Sequence :
Top 5 Abs Yoga Poses:
. . . . Continued

90 Urdhva Dhanurasana (Custom)

BENEFITS

Health Benefits of Upward Bow (Wheel) Pose: 
  • Expands your chest and shoulders
  • Increases energy and counteracts depression
  • Strengthens the arms and wrists, legs, hip flexors, abdomen, and spine
  • Stimulates the thyroid and pituitary
  • Relieves some forms of low back pain.
  • Therapeutic for asthma, opening the accessory muscles of breathing

CONTRAINDICATIONS AND CAUTIONS

  • Back injury
  • Heart problems
  • Shoulder injuries

WATCH AND LEARN

Basic Back Bends Sequence :
Beginner’s Ashtanga Yoga :
Top 5 Back Bends Yoga Poses :
. . . . Continued

17

BENEFITS

Health Benefits of Extended Triangle Pose:  
  • Stretches the hamstrings, thighs, calves, groins, chest , shoulder and spine.
  • Strengthens entire legs and ankles .
  • Helps relieve stress
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Therapeutic for anxiety, flat feet, osteoporosis and sciatica

CONTRAINDICATIONS AND CAUTIONS

  • Diarrhea
  • Headache
  • Low blood pressure

WATCH AND LEARN

How to do Triangle Pose :
How to do Revolved Triangle Pose :
Top 5 Standing Yoga Poses :
. . . . Continued

urdhva-prasarita-eka-padasana

Bhardwaj_final

BENEFITS

Health Benefits of Standing Split: 
  • Stretches the hamstrings, calves, and thighs
  • Strengthens the entire leg
  • Calm the brain
  • Stimulates the liver and kidneys

CONTRAINDICATIONS AND CAUTIONS

  • Lower back injury
  • Ankle or knee injury

WATCH AND LEARN

Top 5 Hamstring Opening Yoga Poses :
Hip and Thigh Opener Yoga Poses :
Top 5 Hip Opening Yoga Poses :
. . . . Continued

77 Parswa Konasana Variation (Custom)

BENEFITS

Health Benefits of Extended Side Angle Pose: 
  • Strengthens and stretches the thigh, hips, knees and ankles
  • Stretches the groins, spine, waist, chest and shoulders.
  • Stimulates abdominal organs
  • Increases stamina

CONTRAINDICATIONS AND CAUTIONS

  • Headache
  • High or low blood pressure

WATCH AND LEARN

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

Revolved-side-angle

Bhardwaj_final

BENEFITS

Health Benefits of Revolved Side Angle Pose: 
  • Strengthens the legs, knees, ankles and shoulders
  • Opens the hips and hip flexors.
  • Stimulates abdominal organs
  • Improves digestion and aids elimination
  • Increases stamina
  • Improves sense of balance
  • Therapeutic for Constipation, Infertility, Low backache, Osteoporosis, Sciatica

CONTRAINDICATIONS AND CAUTIONS

  • Hip or Pelvis injury
  • Headache
  • High or low blood pressure
  • Insomnia

WATCH AND LEARN

How to do Revolved Side Angle Pose :
Beginner’s Ashtanga Series :
Top 5 Twist Poses :
. . . . Continued

© 2015 VYF Health | Ashtanga Yoga, Hatha Yoga.
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