Professional Documents
Culture Documents
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
Downward Dog
Focuses on:
Stretches hamstrings, calves, arches, hands. Strengthens arms, shoulders, wrists,
ankles, abdominals.
Warrior 1
Focuses on: strengthens the legs, opens the hips and chest and stretches the arms and
legs.
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