TRIKONASANA – Triangle Pose

2/3/2020

Pose Benefits

Improves posture and shoulder alignment
Stretches the hips, groin, ankles, knees & thighs
Stimulates abdominal organs
Relieves back pain, sciatica & neck pain
Helps with anxiety, depression & fatigue

Modifications

If you can’t touch your toe, put your arm on your leg where you can
Use a block or blocks to rest your hand on
If you suffer from neck pain or injury, keep your head in neutral

TRIKONASANA, Triangle Pose

UTTANASANA – Standing Forward Bend

24/2/2020

Pose Benefits

Relieves stress, depression & menopause symptoms
Reduces anxiety & fatigue
Stretches the hamstrings, calves & hips
Stimulates the liver, kidneys & digestive system

Modifications

Place a strap under your feet and hold it as close to your feet as you can

standing forward bend yoga pose

JANU SIRSASANA – Head-to-Knee Forward Bend

10/2/2020

Pose Benefits

Stretches the shoulders, spine, groin & hamstrings
Stimulates the liver & kidneys
Relieves anxiety, stress, headaches & menstrual discomfort
Improves digestion

Modifications

Put a yoga strap around your foot and hold the strap as close to your foot as you can
If your hips are tight, sit on a block or a rolled up blanket
Use a bolster to rest your body on

JANU_SIRSASANA, Head-to-Knee Forward Bend

JANU_SIRSASANA, Head-to-Knee Forward Bend

UTTHITA PARSVAKONASANA - Extended Side Angle Pose

16/12/2019

Pose Benefits

Strengthens the legs, knees & ankles
Improves posture
Stretches the groin, waist, back, chest & shoulders
Relieves stress
Stimulates abdominal organs

Modifications

Place a block or blocks under your hand
If you suffer from neck pain or injury, keep your head in neutral

extended side angle pose

PADMASANA – Lotus Pose

9/12/2019

Pose Benefits

Stretches the ankles & knees
Opens the hips
Calms the mind
Relieves sciatica & menstrual discomfort

Modifications

Sit in a half lotus or with your legs crossed
Sit on a block or a rolled up blanket
Sit with your back against a wall

PADMASANA, Lotus Pose

ADHO MUKHA SVANASANA – Downward-Facing Dog Pose

5/12/2019

Pose Benefits

Energizes the body
Stretches the hands, shoulders, back, hamstrings & calves
Strengthens the arms, legs & feet
Improves the immune system & digestion
Relieves headaches, back pain, insomnia & fatigue

Modifications

Place a rolled up blanket or yoga mat under your heels
Bend your knees
Place blocks under your hands

ADHO MUKHA SVANASANA – Downward-Facing Dog Pose

BALASANA – Child’s pose

9/9/2019

Pose Benefits

Stretches the back
Relieves back & neck pain
Reduces stress & fatigue
Stimulates digestion

child's pose

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