85 Ardha Uttana (Custom)

BENEFITS

Health Benefits of Ardha Uttanasana: 
  • Stretches the hamstrings, calves, and hips.
  • Stretches the front torso
  • Strengthens the back
  • Improves posture
  • Activates digestion

CONTRAINDICATIONS AND CAUTIONS

  • Neck injury : don’t lift the head to look forward

WATCH AND LEARN

Top 5 Forward Bend Poses:
Intermediate Yoga Poses Sequence:
Beginner’s Ashtanga Yoga Primary Series:
. . . . Continued

84-Uttana-(Custom)

BENEFITS

Health Benefits of Standing Forward Bend: 
  • Stretches the hamstrings, calves, and hips
  • Strengthens the thighs and knees
  • Stimulates the liver and kidneys
  • Improves digestion
  • Calms the brain and reduces fatigue and anxiety
  • Helps relieve stress and mild depression
  • Therapeutic for headache, high blood pressure, infertility, osteoporosis, and insomnia

CONTRAINDICATIONS AND CAUTIONS

  • Back injury : Do this pose with bent knees

WATCH AND LEARN

Top 5 Forward Bend Poses:
Intermediate Yoga Poses Sequence:
Beginner’s Ashtanga Yoga Primary Series:
. . . . Continued

81 Parsvottana (Custom)

BENEFITS

Health Benefits of Side Stretch Pose: 
  • Stretches the hips and hamstrings
  • Strengthens the legs
  • Improves posture and sense of balance
  • Calms the brain
  • Stimulates digestive organs
  • Therapeutic for flat feet

CONTRAINDICATIONS AND CAUTIONS

  • Lower back pain

WATCH AND LEARN

How to do Side Stretch Pose :
Top 5 Hamstring Opening Poses :
10 Minute Beginner’s Sequence:
. . . . 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-triangle-pose

Bhardwaj_final

BENEFITS

Health Benefits of Revolved Triangle Pose: 
  • Strengthens and stretches the legs
  • Stretches your calf muscles, hamstrings, and hip muscles .
  • Expands your chest and shoulders
  • Traditionally thought to stimulate abdominal organs
  • Improves sense of balance
  • Therapeutic for Constipation, Digestive problems, Lower backache, Sciatica

CONTRAINDICATIONS AND CAUTIONS

  • Low blood pressure
  • Diarrhea
  • Headache
  • Insomnia
  • Migraine
  • Back or spine injury. Practice under supervision of an experienced teacher
  • Neck Pain – Keep your head in line with the spine; do not look over your shoulder.

WATCH AND LEARN

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

14

14

BENEFITS

Health Benefits of Revolved Chair Pose: 
  • Opens your chest, shoulders, and upper back
  • Strengthens the hip flexor muscles, front and inner muscles of your thighs
  • Strengthens and stretches your calf muscles
  • Improves the sense of balance
  • Traditionally thought to stimulate your abdominal organs and your heart

CONTRAINDICATIONS AND CAUTIONS

  • Low Back Pain – Only go as deep into the pose as you can
  • Shoulder Injury – Only move within your pain-free range
  • Neck Pain / Dizziness – Do not look up; instead, look straight ahead

WATCH AND LEARN

Top 5 Twisting Yoga Poses:
Intro to Ashtanga Yoga :
Yoga for Flat Belly :
. . . . Continued

56 Samasthiti

BENEFITS

Health Benefits of Mountain Pose: 
  • Develops correct posture.
  • Strengthens your thighs, ankles and feet.
  • Tones your abdominal muscles.
  • Calms and clears your mind and nervous system.
  • Reduces flat feet

CONTRAINDICATIONS AND CAUTIONS

  • Headache
  • Insomnia
  • Low blood pressure
  • Headache
  • Medical conditions that affect balance

WATCH AND LEARN

Top 5 Standing Yoga Poses:
6 Top Standing Balance Yoga Poses :
Intermediate Yoga Poses Sequence:
. . . . Continued

natarajasana

Bhardwaj_final

BENEFITS

Health Benefits of Lord of the Dance Pose: 
  • Develops concentration and balance
  • Stretches the shoulders and chest.
  • Stretches the hip flexors
  • Strengthens the legs and ankles
  • Strengthens the back body

CONTRAINDICATIONS AND CAUTIONS

  • Shoulder injuries
  • Low blood pressure

WATCH AND LEARN

Natrajasana + 5 Top Standing Balance Yoga Poses :
19 Arm Balance Yoga Poses Sequence :
Top 5 Standing Yoga Poses:
. . . . Continued

15

15

BENEFITS

Health Benefits of Half Moon Pose:  
  • – Improves concentration and sense of balance.
  • – Increases mobility of your hip joints.
  • – Strengthens the ankles, thighs, buttocks and spine
  • – Stretches the groins, hamstrings and calves, shoulders and chest,
  • – Helps relieve stress
  • Improves digestion

CONTRAINDICATIONS AND CAUTIONS

  • – neck problems: don’t turn your head to look upward; continue looking straight ahead
  • Headache or migraine
  • Low blood pressure
  • Diarrhea

WATCH AND LEARN

Top 6 Standing Balance Poses :
19 Arm Balance Yoga Poses :
Top 5 Standing Yoga Poses:
. . . . Continued

Gate-Pose

Bhardwaj_final

BENEFITS

Health Benefits of Gate Pose: 
  • Stretches your hamstrings.
  • Stretches the sides of the torso and spine
  • Opens your chest and shoulders
  • Stimulates abdominal organs and lungs

CONTRAINDICATIONS AND CAUTIONS

  • Serious Knee injury

WATCH AND LEARN

Gate Pose + Other Side Body Stretch Poses:
Top 5 Standing Yoga Poses:
. . . . Continued

© 2015 VYF Health | Ashtanga Yoga, Hatha Yoga.
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