Salabhasana (Locust Pose)

  • Lie on belly with arms to sides
  • Press pubic bone into floor and lengthen legs behind
    you
  • Inhale and press palms towards ceiling as you lift
    legs away from floor
  • Hold 5 breaths and release
  • Therapeutics: Strengthens lower back and spinal
    muscles
Bhekasana (Frog Pose)

  • Lie on the belly and bring the forearms onto the floor
  • Press pubic bone into floor and lengthen legs behind
    you
  • Bend right knee and either hold top of foot with right
    hand or use strap to hold foot
  • Lift heart and relax shoulders
  • Hold 5-10 breaths then release and change sides
  • Preparation: Bhujangasana
  • Therapeutics: Stretches quadriceps and psoas
Dhanurasana (Bow Pose)

  • Lie on belly with arms to sides
  • Bend both knees and grasp ankles with hands
  • Inhale and raise head, chest and knees away from
    floor
  • Hold up to 5 breaths and release
  • Therapeutics: Strengthens lower back and spinal
    muscles, stretches quadriceps and opens chest
Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)

  • Begin in Adho Mukha Svanasana
  • Bring right knee onto floor behind right wrist, place
    shin across mat so that the right foot is on the left side
    of the mat
  • Stretch left leg behind you and try to square hips using
    a folded blanket under right hip if needed
  • Inhale press hands into floor as you lift the heart -
    hold 5-10 breaths
  • Exhale and fold over bent leg - hold up to 2 minutes
  • Therapeutics: Stretches outer hip of front leg, and
    lower back
Bhujangasana (Cobra Pose)

  • Lie on the belly with the hands under the shoulders
  • Press pubic bone into floor and lengthen legs behind
    you
  • Inhale and press upper body away from floor keeping
    shoulders back and chest broad
  • Can support lower abdomen with rolled blanket
  • Hold 5-10 breaths and release
  • Therapeutics: Opens front body, stretches lower back,
    strengthens arms
Backbends open the heart and can be a tonic for the spine when done gently. They also help you
to build trust in yourself and can leave you feeling joyous and refreshed.
Setu Bandha (Bridge Pose)

  • Lie on back with knees bent and feet hips with apart
  • Press arms into floor beside body
  • Inhale and lift hips away from floor, rolling onto
    upper back
  • Clasp hands underneath body or press palms into
    floor
  • Hold 5-15 breaths and release
  • Restorative: Place folded blanket under shoulders
    and sacrum on block
  • Therapeutics: Opens chest and activates thyroid
Urdhva Mukha Svanasana (Upward Facing Dog Pose)

  • Lie on belly with hands under shoulders
  • Lengthen legs behind you
  • Press plams into floor and inhale the upper body and
    thighs away from the floor
  • Keep shoulders back and chest broad
  • Hold 5-10 breaths and release
  • Therapeutics: Strengthens arms, stretches front body
Ustrasana (Camel Pose)

  • Kneel with toes pointed and blocks places outside of
    ankles
  • Bring hands together at the heart
  • Inhale lift heart and lean back keeping thighs
    perpendicular to floor and pressing pubic bone forward
  • Bring hands onto blocks or onto heels
  • Hold 5-10 breaths and release
  • Therapeutics: Opens front body and stretches
    quadriceps, psoas and chest.
Urdhva Dhanurasana (Upward Facing Bow Pose)

  • Lie on back with knees bent hips width apart, hands
    under shoulders
  • Inhale and press body away from floor so that head and
    hips are lifted
  • Draw elbows together and keep knees from splaying
    apart
  • Hold up to 10 breaths and release
  • Therapeutics: Energizing, opens entire front body

  • Lie on back with arms to sides
  • Inhale and lift head and chest away from floor, support
    with forearms under back
  • Rest back of head lightly on floor
  • Hold 5-10 breaths and release
  • Therapeutics: Opens throat and chest,  counterpose for
    Salamba Sarvangasana