Postures & Benefits

POSTURES & BENEFITS

   

Standing Deep BreathingStanding Deep Breathing

Pranayama

Expands lungs to maximum capacity (most people use only a fraction of their lungs).

Helps to prevent respiratory problems such as emphysema, asthma, and shortness of breath.

Increases circulation, warming up and preparing the body for exercise.

Helpful Tip: Suck your stomach in as much as possible on the inhale.  Try to keep your spine straight.  No backward bending.







Half Moon PoseHalf Moon Pose with Hands to Feet Pose

Ardha-Chandrasana with Pada-Hastasana

Improves strength in the abdominal muscles while improving the flexibility in the spine

Promotes proper kidney function and prevents enlargement of the liver and spleen.

Opens up the shoulder joints

Firms and trims the waistline, hips, abdomen, buttocks and thighs

Helpful Tip: Try not to collapse into the posture.  Stretch up and over.





Awkward PoseAwkward Pose

Utkatasana

Strengthens and firms all muscles of the legs and improves hip flexibility.

Strengthens and firms the upper arms.

Increases circulation in the knees and ankles.

Relieves rheumatism and arthritis in the legs.

Heals lumbago and slipped discs in the lower spine.

Helpful Tip: Focus one point in the mirror at all times to help with your balance. 



Eagle PoseEagle Pose

Garurasana

Opens up the 14 largest joints in the skeletal system by creating pressure in the joints then releasing, allowing fresh blood supply to flow.

Supplies fresh blood to the kidneys and sexual organs.

Helps develop balance, control, and concentration. 

Helpful Tip: The more you lean back and sit down, the easier it is to lift your leg up and over. 







Standing Head to KneeStanding Head to Knee Pose

Dandayamana-Janushirasana

Develops concentration, patience, and determination.

Strengthens abdomen and thigh muscles.

Improves flexibility of the sciatic nerves.

When forehead touches the knee, flushes out the gall bladder, pancreas, and spleen.

Helpful Tip: You get 100% of the posture’s benefits as long as you are locking the standing knee.  No worries if you fall out. Just get right back in. 





Standing Bow Pulling PoseStanding Bow Pulling Pose

Dandayamana-Dhanurasana

Increases concentration, patience, and determination.

Moves blood from one side of the body to the other, bringing fresh blood to each internal organ and gland, keeping them healthy.

Firms abdominal wall and upper thighs.

Tightens upper arms, hips, and buttocks.

Increases the size and elasticity of the rib cage and the lungs.

Improves the flexibility and strength of the lower spine.

Helpful Tip: Try to get your chest, abdomen parallel to the floor.  Let the kick drive the posture. 



Balancing Stick PoseBalancing Stick Pose

Tuladandasana

Improves physical and mental capabilities, enhancing control and balance.

Firms hips, buttocks, and upper thighs.

Increases circulation, strengthens the heart muscle, and stretches the capacity of the lungs.

Improves the flexibility, strength, and muscle tone of shoulders, upper arms, spine, and hip joints.

Helpful Tip:  Imagine that someone is pulling your arms toward the mirror and your feet toward the back wall. 



Standing Separate Leg Stretching PoseStanding Separate Leg Stretching Pose

Dandayamana-Bibhaktapata-Paschimotthansana

Cures and prevents sciatica by stretching and strengthening the sciatic nerves and tendons of the legs.

Massages the internal abdominal organs, especially the small and large intestine.

Improves the muscle tone and flexibility of thighs and calves and the flexibility of the pelvis, ankles, hip joints, and the last five vertebrae of the spine.

Helpful Tip: If you can’t grab underneath your heels, try grabbing underneath the outside edge of your foot.  Keep your weight forward on your toes. 






09B-Triangle-Pose1_copyTriangle Pose

Trikanasana

Works every single bone, muscle, joint, tendon, and internal organ.

Revitalizes nerves, veins, and tissues.

Alleviates lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae.

Improves crooked spines

Increases the strength and flexibility of the hips

Tones the muscles on the side of the torso, thighs, and hips.

Slims waistline.

Benefits the heart and lungs forcing them to work together

Helpful Tip: Make sure take a big enough step to allow you to sit down low enough to open your hips and pelvis.  Your bent leg should like an upside down “L” in the mirror. 



Standing Separate Leg Head to Knee PoseStanding Separate Leg Head to Knee Pose

Dandayamana-Bibhaktapata-Janushirasana

Slims abdomen, waistline, hips, buttocks, and upper thighs.

Helps the functioning of the internal abdominal organs, especially the small and large intestine.

Causes compression of the pancreas and kidney which acts as a cleanse.

Massages and compresses the thyroid gland, which helps to regulate metabolism and the immune system.

Increases flexibility of spine, sciatic nerves, as well as the tendons and ligaments of the legs.

Helpful Tip: Make sure you tuck your chin, look at your stomach and suck your stomach in.  Touch your forehead (not your nose) to your knee. 



Tree PoseTree Pose

Tadasana

Improves posture and balance.

Increases the flexibility of the ankles, knees, and hip joints.

Prevents hernia by strengthening the internal oblique muscles.

Helpful Tip: If your foot slips, continue to hold the foot with your hand. 







Toe StandToe Stand Pose

Padangustasana

Develops mental strength—especially patience.

Opens up the knee and hip joints.

Strengthens the knees and helps to alleviate rheumatism of the knees, ankles, and feet.

Helpful Tip: Keep your gaze on the floor four feet in front of you to help with your balance.







SavasanaSavasana

Savasana

Returns blood circulation to normal.

Teaches complete relaxation and stillness.

Slows down heart rate and reduces blood pressure.

Improves concentration, anxiety, irritability, and nervousness.

This posture is done between all the postures on the floor because it facilitates blood flow, creating internal cleansing and greatly magnifying the benefits of the postures that precede it.

Helpful Tip: Concentrate on your breath, inhaling and exhaling through your nose.  Remain as still as possible.



Wind Removing PoseWind Removing Pose

Pavanamuktasana

Improves hip flexibility and relieve lower back pain.

Cures and prevents flatulence, the source of most chronic abdominal discomforts.

Massages the colon and can help to prevent constipation and irritable bowel syndrome. 

Helpful Tip: Move your leg out to the side to make it easier to get your knee to your shoulder.



Sit UpSit Up

Sit Up

Strengthens and tightens the abdomen.

Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs.
 
Helpful Tip: Make sure the sit up is one continuous motion.  Keep your feet flexed and your chin to your chest.  If you have back problems, simply roll over and prepare for the next posture.



Cobra PoseCobra Pose

Bhujangasana

Prevents lower backache by concentrating on the lower 1/3 of the spine.

Increases spinal strength and flexibility.

Relieves menstrual problems (irregularity, cramps, backache).

Helpful Tip:  Keep your elbows close to your ribs.  As you lift up, try to slide your elbows down toward the hip bones, as if you were going to touch them with your elbow points.



Locust PoseLocust Pose

Salabhasana

Strengthening the upper 1/3 of the spine.

Same as benefits as Cobra, but more effective in curing back or spinal problems such slipped disc, and sciatica.

Relieves tennis elbow.

Excellent for firming buttocks and hips.

Helps with varicose veins in the legs.

Helpful Tip: Concentrate on reaching and stretching your legs out, away from your body.  Make sure knees are always locked. 



Full Locust PoseFull Locust Pose

Salabhasana

Increases strength and flexibility in the middle and lower spine.

Opens up the rib cage and increases elasticity there.

Tightens upper arms, hips, and buttocks.

Good for kyphosis, scoliosis, and slipped discs.

Helpful Tip:  Look up to the ceiling and your body will follow.  This is one of the hardest postures to improve.  Try the right way and you will get 100% benefit. 



Bow PoseBow Pose

Dhanurasana

Works entire spine and revitalizes spinal nerves by increasing circulation.
 
Opens shoulders, neck, and throat centers. 

Opens up the ribcage, permitting maximum expansion of the lungs and increased oxygen intake. 

Improves the functioning of the large and small intestines, liver, kidneys, and spleen. 

Helpful Tip:  Don’t pull with the arms.  Focus on kicking up with the legs.  This is what lifts the upper body.





Fixed Firm PoseFixed Firm Pose

Supta-Vajrasana

Lubricates joints of ankles, knees, and hips.

Strengthens and improves flexibility of lower spine, knees, and ankle joints.

Help cure sciatica, gout, varicose veins.

Helpful Tip: If your knees hurt and the posture is difficult for you, separate your knees even more before lowering onto the elbows.  Eventually you can bring your knees back together.



Half Tortoise PoseHalf Tortoise Pose

Ardha-Kurmasana

Lengthens entire spine.

Provides maximum relaxation.

Increases blood flow to the brain improving mental clarity.

Stretches the lower part of the lungs alleviating the symptoms of asthma. 

Relieves migraines, digestive problems and constipation.

Helpful Tip: Make sure to engage your core as you go down to keep your upper body in a straight line.



Camel PoseCamel Pose

Camel Pose

Creates maximum compression of the spine, which stimulates the nervous system and helps to relieve backache.

Opens rib cage to allow for maximum expansion of the lungs. 

Because the heart chakra is open, there is often a release of emotional tension in the body, such as anxiety, anger, and depression.

Helpful Tip: All the power in this posture comes from exhaling and pushing the midsection forward.  Concentrate on the area from the top of your thighs to your chest and on pushing it up and forward with all the strength in your muscles and spine.






Rabbit PoseRabbit Pose

Sasangasana

Opposite of camel, stretches and lengthens the spine.

Nurtures the nervous systems by allowing blood flow to the brain. 

Improve digestion and helps cure colds and sinus problems. 
 
Helpful Tip: Never move your head while in this posture to prevent injury to your cervical spine and neck.







Head to Knee with StretchingHead to Knee Pose with Stretching Pose

Janushirasana with Paschimottanasana

Improves digestion.

Helps balance sugar levels.

Improves flexibility of the sciatic nerves, ankles, knees, and hip joints.

Increases flexibility of the spine and hamstrings.

Helpful Tip: Practice this posture as if you were doing Standing to Head to Knee pose.



Spine Twisting PoseSpine Twisting Pose

Ardha-Matsyendrasana

Twists the spine from top to bottom helping to prevent slipped discs, scoliosis, arthritis, rheumatism of the spine.

Increases circulation to the spinal nerves, veins, and tissues.

Improves spinal elasticity and flexibility.

Helpful Tip: When you bring your arm over and across, place the hand so that it touches the knee and heel in the same spot.







Breathing Fixed FormBreathing in Fixed Firm

Kapalbhati in Vajrasana

Strengthens all the abdominal organs and increases circulation.

Improves digestion.

Increases the elasticity of the lungs with every forceful exhale.

Rids the body of toxins and revitalizes the body.

Helpful Tip: Keep your mouth relaxed while forcefully exhaling.  You may place a hand on your stomach to make sure your midsection is moving in and out as it should.




<< Schedule for Sat Nov 18, 2017 >>


Date:


Sat Nov 18, 2017
Class
Instructor
8:30 am - 9:30 am Original Hot Yoga (60 min) DOWNTOWN
8:30 am - 9:30 am Original Hot Yoga (60 min) UPTOWN
10:00 am - 11:30 am Original Hot Yoga (90 min) UPTOWN
10:00 am - 11:00 am Inferno Hot Pilates (HIIT + Pilates) DOWNTOWN
12:00 pm - 1:15 pm Hot Power Vinyasa DOWNTOWN
12:00 pm - 1:00 pm Inferno Hot Pilates (HIIT + Pilates) UPTOWN
4:30 pm - 5:30 pm Inferno Hot Pilates (HIIT + Pilates) UPTOWN
Class Cancelled
4:30 pm - 5:30 pm Original Hot Yoga (60 min) DOWNTOWN
Class Cancelled

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