WARRIOR IIVirabhadrasana II or Warrior II pose is one of the most empowering asanas. It's a good way to stretch and tone the legs, thighs, stretching the arms and bringing alignment to the back. On a mental level, this asana is a fantastic confidence booster, connecting us with our inner strength.
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REVERSE WARRIORViparita virabhadrasana or reverse warrior is an empowering asana, helping us open up to what is before us, feeling balanced and secure within our own body, mind and soul. The warrior is not afraid to lean backwards, knowing that they will always move forwards with confidence and grace . A great stretch to the legs, hips, thighs, the waist and the torso overall, also providing flexibility to the spine. Find the warrior within you!
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Purvottanasana or upward/reverse plank strengthens the arms and abdominal muscles. It also works on the heart centre, anahata, helping release any negative emotions or tension.
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Matsyasana or fish pose is a great asana for stretching the throat, lungs and the abdominal muscles. It also helps relieve menstrual cramps and it activates the throat and heart chakras.
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PLOW POSEHalasana or plow pose provides a deep stretch to the back and improves flexibility of the spine. It has a lovely, calming effect on the mind and stimulates the digestive organs.
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DOWNWARD FACING DOGAdho Mukha Svanasana or downward facing dog is a great overall stretch of the body and it also strengthens the body and improves overall physical balance. It also has an energising effect on the mind as it is an inversion.
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Wild thing pose or Camatkarasana is a heart opening pose, bringing our awareness to the heart chakra, anahata. It stretches the lungs and the arms and also opens the hips and stretches the legs and inner thighs. On a mental level, this asana energises the mind and relieves negative emotional tension and stress.
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THREAD THE NEEDLE POSEParsva balasana or thread the needle pose has a calming effect on the mind, releasing nervous tension. It stretches the neck, back, the arms and the shoulder blades.
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FREE YOGA PROGRAMThis sequence has been designed to energise the body and the mind. It can be done at any point in the day and it tales approx 20 minutes.
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STANDING FORWARD BEND POSEUttanasana or forward bend pose is a great asana for energising the mind. It stretches the legs and provides flexibility to the spine. Forward bends also boost blood circulation and relieve nervous tension, including symptoms of stress and anxiety.
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RABBIT POSESasangasana or rabbit pose brings a fresh supply of oxygen and blood to our head, nourishing our nervous system. Combined with a nice arm stretch from the back to bring more flexibility to the spine, and activating the shoulder blades
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TRIANGLE POSETrikonasana or triangle pose is a balancing asana and a great stretch for the legs, back, arms and sides. Trikonasana is all about finding the balance on our feet, standing strong and looking up, feeling confident and empowered.
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HALF MOON POSEArdha Chandrasana or half moon pose is an intense side stretch and a balancing pose. This asana is beneficial for strengthening the back, legs, hips and abdomen. It also improves flexibility to the spine. Half moon pose has a calming effect, helps with concentration and focus and relieves stress.
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RECLINED HERO POSESupta virasana or reclined hero pose is a deep stretch pose, particularly for the thighs. It energises the legs and improves digestion by stretching the abdominal muscles. This asana also helps relieve menstrual cramps and has a calming effect on the mind, helping with headaches and migraines. As a restorative option, use a bolster under the lower back arch. It provides support for the back whilst still being able to feel the amazing benefits of this asana.
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COBRA POSEBhujangasana - cobra pose, provides flexibility to the spine and a deep bend and stretch to the lower back. It strengthens the arms and stretches the legs and throat. A nice continuation from cobra pose-the twist cobra asana provides a deeper stretch to the abdomen and sides of the torso, and increased flexibility of the spine.
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MOUNTAIN POSEMountain pose is the foundation for all the standing yoga poses, and it also brings the body into correct posture and alignment. Click on the step by step guidance to find out about the dynamic variations of this pose.
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CHILD'S POSEBalasana or child's pose is a yoga asana which requires little physical effort, but it has many therapeutic benefits. There are different variations for balasana, each one giving the mind space to let go and focus on the breath, the physical, mental, emotional and spiritual bodies.
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Vrksasana or tree pose is a balancing asana, starting from Tadasana. It creates a strong foundation on both feet, and it connects with the first chakra, Mooladhara, the ground chakra responsible for stability in life. On a physical level, tree pose strengthens and tones the legs, and on a mental level it helps with focus and concentration and most importantly becoming centred and balanced within.
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Kakasana or crow pose is an advanced arm balancing pose that involves focus, concentration and patience. This pose is great for strengthening the arms and toning the abdomen. It also creates a balanced, centred state and energises the mind and body.
Physical benefits: tones the abdomen; strengthens the arms & wrists; strengthens the back; Therapeutic benefits: empowering; calms the NS; teaches patience & body awareness. activates the lower chakras. |
WARRIOR IIIVirabradhasana lll or warrior lll pose is a powerful asana for bringing mental focus and clarity, physical and emotional strength and grounding, helps align the spine, improves balance and stability on your feet...It’s a great asana to practice in the morning to get you ready for the day ahead feeling confident, focused, determined and action oriented and balanced.
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LEGS UP THE WALLViparita karani or legs up the wall pose is the perfect asana to do just before bed time. It relieves tension from the legs and the feet, soothes the nervous system, increases circulation, helps with lower back pain and calms the mind.
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BOUND ANGLE POSEBaddha Konasana or butterfly/bound angle pose provides a great stretch to the legs, especially the inner thighs. It’s an intense stretch and a preparatory pose for poses which require a deep extension of the legs. It opens the hips and releases tension from the lower back, providing flexibility to the spine. Bend knees and bring soles of the feet together. Hold the feet with both hands and place elbows near the gap under your knees. Inhale and extend spine, exhale and lean forward, opening the feet like a book.
Breathe in and elongate the spine, breathe out and lean forward, engaging the core and bringing the lower back forward. |
BOAT POSENavasana or boat pose gets its name because a boat is will always go through the motions of unsteadiness due to waves. This pose requires us to engage the abdomen, our core space of balance. Things might get shaky, but building strength and balance requires patience and practice. Navasana helps tone the abdomen and improves focus and concentration.
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ARM STRENGTHENING SEQUENCEA variation of poses which help build arm strength. These asanas help us tone the muscles whilst improving balance and mental clarity.
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YOGIC BICYCLEA strong core will help us gain a stronger balance within the physical body. The yogic bicycle is a great technique to tone the abdomen and waist. It also improves flexibility of the spine and provides a nice stretch to the shoulder blades.
Lie down on your back with your knees bent and lifted off the ground. Lift your top part of the torso of the mat and place your hands behind your head, fingers together. Bring your right elbow to your left knee and extend your right leg; then switch to bringing your left elbow to your right knee and extend the left leg. Continue with a sequence of 10, using your breath and engaging the core. |
FINGERS TO FEET UPWARD FORWARD BENDThis fingers to feet upward forward bend pose provides a great stretch to the arms and legs. It also helps tone the abdomen and increases flexibility of the spine. It is an energising pose and helps relieve nervous tension, stress and symptoms of anxiety.
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WIDE - LEGGED FORWARD BEND POSEPrasarita Padottadasana or wide-legged forward bend pose is an energising inversion pose, bringing fresh supply of blood to the brain. It stretches the legs, improves flexibility of the spine and releases headaches and nervous tension.
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ONE-LEGGED PIGEON POSEKapotasana or pigeon pose is a great hip opener and it strenghtens the spine, stretches the legs and relieves nervous and physical tension.
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