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Mountain Pose

Tadasana

Front View


Key Points of the Mountain Pose:

Side View

Feet together
Arms by your side
Standing upright
Too Easy????
Work in some PNF stretching, contract your thighs and abs for 4-8 breaths.
Too Hard???
Hold pose for 6-8 breaths, relax, and then do it again
Benefits: Mountain pose is the foundation for all of the standing postures and
improves posture, groundedness, stability and confidence.

Upward Dog
Focuses on: Abdominal muscles, Gluteus Maximus, Gluteus Medius, Deltoids, and Lower back

How to do this pose:


1. Lay flat on the floor.
2. Palms down on to the floor, bring back the shoulders down and
back
3. press the chest forward, Head towards ceiling
4. Inhale and lift thighs and legs off of the floor
5. To release: bend the knees and lift the hips back up, lay back on
floor.
Too easy???
Use PNF stretching, contract your Gluteus Maximus muscles for 4-6 breaths!
Too hard???
Hold pose for 6-8 breaths, relax and repeat!!
Benefits: This pose strengthens the whole body and aligns the spine!

Downward Dog
Focuses on: Stretches hamstrings, calves, arches, hands. Strengthens arms, shoulders, wrists,
ankles, abdominals.

How to do this pose:


1. Be in table position (knees and palms on ground), Lift hips towards ceiling.
2. Hands shoulder width apart
3. Arms straight, hips to roof, chest towards thighs
4. Drive heels to ground & feel stretch
5. Return to table
Too Easy???

Press your heals against the wall.


Too Hard???

Hold for 6-8 breaths, relax and repeat.


Benefits: Builds upper body strength. This posture stimulates the brain and nervous system,
improving memory, concentration, hearing and eyesight.

Warrior 1

Focuses on: strengthens the legs, opens the hips and chest and stretches the arms and
legs.

Key points to this pose:


1. Go into a lunge position
2. Engage the legs to ground down
3. Bring arms up, use the arms to draw the torso back
4. Tilt head back slightly

Too Easy:
Use PNF stretching, contract the abdominal muscles for 4-6 breaths,
relax, repeat
Too Hard:
Hold for 6-8 breaths, relax and repeat.
Benefits:
Develops concentration, balance and groundedness. This pose improves
circulation and respiration and energizes the entire body.

Warrior 2
Focuses on: strengthens the legs, opens the hips and chest

Key points:
1. Start off like a star, legs spread, arms out, head up
2. Lead foot faces forward, turn hips and shoulders to lead foot
3. Lean on the lean foot
4. Head up, lengthen spine

Too Easy??
Use PNF, contract thigh muscles for 4-6 breaths, relax repeat
Too Hard??
Hold pose for 6-8 breaths, alternate legs, repeat

Benefits:
Develops concentration, balance and groundedness. This pose improves circulation and
respiration and energizes the entire body.

Warrior
 3







Key
 Points:

1. From
 Mountain
 pose,
 step
 the
 right
 foot
 

2. shift
 all
 of
 your
 weight
 onto
 this
 leg

3. arms
 over
 your
 head
 Open
 fingers

4. lift
 the
 left
 leg
 up
 and
 out,
 chest
 over
 the
 floor

5. Stare
 at
 floor
 for
 balance



Too
 Easy???

Use
 PNF,
 Contract
 your
 thigh
 muscles
 for
 4-6
 breaths,
 relax
 and
 repeat



Too
 Hard???

Hold
 pose
 for
 6-8
 breaths,
 alternate
 legs,
 repeat





Benefits:

Warrior
 III
 improves
 balance,
 memory
 and
 concentration,
 and
 tones
 and
 invigorates
 the

whole
 body.


Tree Pose



Key points:
1. From Mountain pose, bring one leg bent to other knee
2. Arms straight above head
3. Head straight

Too Easy???
Use PNF, tighten core for 4-6 breaths, relax, repeat

Too Hard???
Hold pose for 6-8 breaths, alternate legs, repeat

Benefits:
Increases balance, focus, memory and concentration and strengthens the
ankles and knees.

Reverse Warrior

Key points:
1. Start from warrior 2 pose

2. Reach the right arm to right leg or vice versa (which ever is
the back leg)

3. Reach up with opposite arm, slightly bending back with your


head
Too Easy??

Straighten both legs and do same steps.


Too Hard??

Hold pose for 6-8 breaths, alternate legs, repeat.


Benefits:

Stretches the side of the torso and arm, opens the hips and builds lower

body strength.

Triangle Pose

Key points:
1. Start like a star
2. Turn lead foot towards the wall
3. Flex hips, making chest parallel to floor
4. Same arm as lead leg towards ground, other arm in air

Too Easy??
Use PNF, contract abdominal muscles for 4-6 breaths, relax, repeat
Too Hard??
Hold pose for 6-8 breaths, alternate legs, repeat.
Benefits:
Engages every part of the body, strengthens the core, opens the hips and shoulders
and stretches the legs.

Childs Pose

Key points:
1. Start in table pose
2. Hips towards heels
3. Arms extended out in front
4. Head down

Too Easy??
Keep extending your arms out to feel stretch.
Too Hard??
Keep arms closer to your body.
Benefits:
Calms the body, mind and spirit and stimulates the third eye point.
Gently stretches the low back, massages and tones the abdominal
organs, and stimulates digestion and elimination.