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with a private coach.

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Wherever you are.
Whenever you want.

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Postures & benefits (ancien)

 

SURYA NAMASKAR

Sun salutation

Mountain Pose with arms to the sky.
Mountain Pose – Backbend
Forward Bend Pose with spine long.
Forward Bend Pose
Low Lunge Pose
Plank Pose
Cobra Pose
Downward Facing Dog with leg up the sky.
Chair Pose

Montain Pose – Samasthiti

 

STANDING POSES

 

Adho Mukha Svanasana

Downward-Facing Dog – Calms the mind
– Helps relieve stress and mild depression
– stretches the shoulders, hamstrings, calves, arches, and hands,
– strengthens the arms and legs

Ardha Chanddrasana

Half Moon Pose – Strengthens the abdomen, ankles, thighs, buttocks, and spine
– Stretches the groins, hamstrings, shoulders, and chest

Ardha Hanumanasana

Half Split – Stretches the hips, hamstrings, calves and low back
– Calms your mind

Ardha pincha Mayurasana

Dolphine Pose – Strengthens the abdomen, the inside of your thighs and the upper arms

Ardha Uttanasana

Standing Half Forward Bend – Stretches the front torso and back
– Improves the posture
– Stimulates the belly

Bharmanasana

Table Pose – Lengthens and realigns the spine

Bitilasana

Cow Pose – Stretches the front torso and neck
– Provides a gentle massage to the spine and belly organs

marjariasana

Cat Pose – Stretches the front torso and neck
– Provides a gentle massage to the spine and belly organs

Parighasana

Gates Pose – Stretches the side of your torso from the hips to the armpits
– Stretches the abdominal muscles, spine, and hamstrings
– Opens the shoulders
– Helps to reduce neck and shoulder tension

Parivrtta Anjaneyyasana

Reverse Low Lunge – Stretches hips, shoulders, spine, groin and legs

Parivrtta Sanchalasana

Low Lunge Twist – Stretches hips, shoulders, spine, groin and legs

Low Lunge TwistAdvanced

Parivrtta Trikonasana

Revolved Triangle Pose – Strengthens and stretches the legs, hips and spine
– Relieves back pain
– Stimulates the abdominal organs

Parsvottanasana

Intense Side Stretch Pose – Stretches the spine
– Strengthens the blood flow
– Calms the mind

Shiva Natarajasana

Lord of the Dance Pose – Stretches the shoulders, chest, thighs, groins, abdomen, the legs and ankles
– Improves balance

Sucirandhrasana

Thread the Needle – Stretches the shoulders, arms, upper back and neck

Thread the NeedleAdvanced
Thread the NeedleExperienced

Trikonasana

Triangles – Stretches the legs muscles
– Slimming the waist
– Toning up the abdominal muscles
– Stimulates digestion

Uttanasana

Standing Forward Bend – Strengthens and stretches the hamstrings
– Tones the spine
– Relaxes the mind
– Relieves fatigue
– Stretches the shoulders, arms, upper back and neck

Utthita Parsvakonasana

Extended Side Angle Pose – Reinforces the legs
– Stretches the torso
– Helps for better balance

Extended Side Angle Pose Advanced

Vasisthasana

Half Side Plank – Increases your core strength
– Strengthen your shoulders, wrists, arms and legs

Virabhadrasana I

Warrior I Pose – Stretches the chest, lungs, shoulders neck and belly
– Strengthens the shoulders, arms, and the muscles of the back
– Strengthens and stretches the thighs, calves, and ankles
– Strengthens the mind

Virabhadrasana II

Warrior II Pose – Improves concentration and determination
– Strengthens the legs
– Opens the hips
– Helps to connect with your own strength

Virabhadrasana III

Warrior III Pose – Strengthens and stretches the thighs, calves, and ankles
– Helps to improve coordination and the sense of balance

Warrior III PoseAdvanced

Vyaghra Asana

Song Bird – Bound Tiger – Opens the hips and the ribcage

 

SITTING POSES

 

Ardha Matsyendra

Half Lord Fish Pose – Strengthens the spine
– Relieves the back aches
– Stimulates the liver and kidneys

Half Lord Fish PoseAdvanced

Baddha Konsanasana

Butterfly – Warms up your hip thigh

Baddha Konsanasana

Bound Angle Pose – Stimulates abdominal organs, ovaries and prostate gland, bladder, kidneys and the heart
– Improves general circulation stretches the inner thighs, groins, and knees
– Helps relieve mild depression, anxiety, fatigue
– Helps relieve the symptoms of menopause

Gomukhasana

Cow Face Pose – Opens the spine
– Stretches the arms and chest muscles
– Calms the mind

Cow Face PoseAdvanced
Cow Face PoseAdvanced

Kapotasana

The Pigeon Pose – Stretches the muscles of the hips
– Opens the upper back, shoulders and rib cage

The Pigeon PoseAdvanced

Krounchasana

Heron Pose – Stretches the hamstrings and gluts of the extended leg
– Lengthens the quadriceps of the bent leg
– Stimulates the abdominal organs
– Strengthens the psoas and spinal extensors
– Can be therapeutic for flat feet and flatulence

Heron Pose

Mahamudra

The Great Seal Pose – Improves digestion

Méditation

– Relaxes body and mind
– Improves the ability of concentration
– Relieves stress

Parivrtta Janu Sirasana

Revolved Head-to-Knee Pose – Stretches the spine, shoulders, and hamstrings
– Stimulates abdominal organs such as the liver and kidneys
– Improves digestion

Paschimottanasana

Sitting Forward Bend – Stretches the spine, shoulders, hamstrings
– Stimulates the liver, kidneys, ovaries, and uterus
– Improves digestion
– Helps relieve the symptoms of menopause and menstrual discomfort
– Calms the mind
– Relieves stress

Sitting Forward BendAdvanced

Supta Virasana

Reclined Hero Pose – Stretches the abdomen, thighs and deep hip flexors (psoas), knees, and ankles.
– Improves digestion
– Helps relieves the symptoms of menstrual pain

Reclined Hero PoseAdvanced
Reclined Hero PoseExperienced

Urdhva Upavishta konasana

Upright Seated Angle – Stretches the insides of your legs strengthening your spine
– Stimulates the abdominal organs

Utthita Balasana

child’s pose – Resting pose for body and mind

Vakrasana

Sitting Twist Pose – Stimulates the liver and kidneys
– Stretches the shoulders, hips and neck
– Stimulates digestion

 

LYING POSES

 

Ananda Balasana

Happy Baby Pose – Provides a gentle stretch to the hips, inner groins and low back
– Helps to lengthen and realign the spine
– Strengthens the arms and shoulders calms the mind
– Can relieve stress and fatigue

Apanasana

Knee-to-Chest Pose – Stretches your spine
– Calms the mind
– Helps to sleep deeper

Bhujangasana

Copra Pose – Strengthens the spine
– Stretches chest, lungs, shoulders, and abdomen
– Firms the buttocks
– Stimulates abdominal organs

Maksikanagasana

Dragonfly Shoulder Opener – Stretches the front of the shoulders
– Unlocks the upper back

Dvipadapitham

The Bridge – Opens the spine
– Relieves tension
– Energizes the mind

Matsyasana

Fish Pose – Stretches the deep hip flexors (psoas) and the muscles between the ribs
– Stretches and stimulates the muscles of the belly and front of the neck, the organs of the belly and throat
– Strengthens the muscles of the upper back and back of the neck
– Improves your posture

Navasana

Boat pose – Tones and strengthens your abdominal muscles
– Improves your balance and digestion
– Stretches your hamstrings
– Strengthens your spine and hips
– Reduces stress.

Purottanasana

The Upward Plank – Strengthens the arms, wrists and legs
– Stretches the shoulders, chest, and front ankles
– Helps for depression or fatigue
– Calms your mind

Savangadsana

Half Shoulder Stand/Shoulder Stand – Regulates the thyroid
– Stimulates circulation
– Stretches the shoulders and back
– Balances the nervous system

Shavasana

Corpse Pose – Calms the mind
– Helps relieve stress and mild depression
– Relaxes the body
– Reduces headache, fatigue, and insomnia
– Helps to lower blood pressure

Supta Kapotasana

Dead Pigeon – Eases lower backache and sciatica pain
– Stretches the outer hips, guts, groin, knees and ankles

Supta Matsyendrasana

Reclined Spinal Twist – Improves your digestive function
– Reduces back pain

Supta Padangusthasana

Reclining Hand-to-Big-Toe Pose – Stretches your hips, thighs and hamstrings
– Strengthens the knees
– Stimulates the prostate glands
– Stimulates digestion

Viparita Karani

Legs up the Wall Pose – Reliefs insomnia, mild depression, muscle fatigue, high and low blood pressure and migraines




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