Yoga Poses Reference From a standing position come

Yoga Poses Reference

-From a standing position, come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips. - Push back raising the hips and straightening the legs. - Engage the front of your thighs strongly to take the weight off the arms. -Rotate thighs inward, keep the tail high and sink your heels towards the floor. Downward Dog Pose Beginner Challenge - Try bending your knees, coming up onto the balls of - Begin in downward dog pose your feet, bringing the belly to rest on the thighs, - Try raising one leg at a time, then sink your heels, straightening the legs keeping it straight - Hold for 30 -60 seconds Reference: http: //yoga. about. com/od/yogaposes/a/downdog. htm

- Start in downward facing dog. - Draw torso forward until arms are perpendicular to the floor and shoulders are over the wrists. Plank Pose Beginner Challenge - Inhale: lift one leg parallel to floor; - Torso is parallel to the floor Exhale: on way down - Press outer arms inward and press - Lengthen from raised heel to head fingers into the floor - Look at the floor and hold 30 -60 seconds - Looking at floor, hold for 10 -30 seconds Reference

- From Downward dog pose, bring right foot next to the right hand. - Pivot the left heel to turn toes out. - Bend right knee directly over ankle. - Draw the right hip back and left forward so hips are squared to the front. - Bring arms out to the side and up with palms together. - Repeat on other side. Warrior Pose Beginner - Step the left foot out towards the left side to allowmore room for the hips to square. - Keep hands shoulder width apart when upward if this is more comfortable. Reference: http: //yoga. about. com/od/yogaposes/a/warrior 1. htm Challenge Ground down the outer edge of left foot while lifting the inner arch of the foot. Really engage the quadriceps.

- Stand with feet on opposite ends of the mat (lengthwise). - Bend torso towards one leg and reach to foot or floor with same side hand. Half Moon Pose Beginner - Lift opposite arm to ceiling. - Look up, hold for 30 -60 seconds. Reference Challenge - Lift opposite arm & opposite leg. - Look up, hold for 30 -60 seconds.

- Start in a seated position. Lean back slightly - Bend knees and lift your feet off the floor. - Keep shins parallel to the floor and be sure to keep back straight. Full Boat Pose Beginner - Can keep hands beside hips for extra support. - Look forward, hold anywhere from 10 -60 seconds. Reference Challenge - Straighten knees and hold arms alongside legs parallel to the floor (can also put hands on floor for extra support). - Hold anywhere between 10 -60 seconds.

- Begin with feet together standing straight up. - Allow knees to bend and try to get thighs as close to parallel to the floor as possible. Chair Pose Beginner - Stretch arms towards the ceiling looking forward. - Hold for 30 -60 seconds. Reference Eagle Pose Challenge - Cross one leg over the next, hooking foot around the opposite calf. - Cross arms in front with bent elbows. - Backs of hands face each other hold 15 -30 seconds.

- Begin sitting with legs straightened. - Bend one leg and bring in with foot as close to your torso as possible. - Rotate torso towards bent knee and wrap arm around bent thigh. Marichi’s Pose Beginner - Lengthen spine during inhalation and twist more with each exhalation. - Turn head slowly to side of the twist and hold for 30 -60 seconds. Reference Challenge - For a deeper stretch bend opposite leg bringing that foot under opposite hip. - Place other foot on opposite side of leg. - Hold for 30 -60 seconds.

- Feel your weight equally on all four corners of both feet. - Begin to shift weight over to right foot, lifting left foot off the floor. - Bend the left knee, bringing the sole of the foot high onto the inner right thigh. - Keep both hips squared towards the front. - Repeat while standing on the left foot. Tree Pose Beginner - Try bringing the left leg lower onto the right. - Avoid placing the left foot directly on the right knee. - Use wall for balance if necessary. Reference: http: //yoga. about. com/od/yogaposes/a/tree. htm Challenge - Bring arms up towards the ceiling with palms touching. - Open arms out to the side.

- Lie on the back, bend knees bringing soles of feet parallel on the mat close to the buttocks. - Lift the hips upwards towards the ceiling. - Interlace the fingers behind your back and straighten the arms pressing them down. Bridge Pose Beginner - Bring a block under the back of your hips. Let your weight rest on the block. Reference: http: //yoga. about. com/od/yogaposes/a/bridge. htm Challenge - Lift one leg at a time straight up to the ceiling.

- From knees, chest and chin position, let the tops of the feet touch the floor and press them down. - Slide your chest forward keeping your hands in place. - Roll your shoulders back and lift chest higher while keeping lower ribs on the floor. - Keep your neck neutral. Cobra Pose Beginner - Strongly engage the legs and press them down to bring chest higher. Reference: http: //yoga. about. com/od/yogaposes/a/cobra. htm Challenge - Keeping the chest high, bring the palms off of the floor and start to straighten the arms for a more intense back bend.