Postures

Standing Deep Breathing (Pranayama)

Strengthens: Shoulders & deltoids.

Stretches: Intercostal muscles, shoulder joints, scapula, & ocular nerve.

Stimulates: Lungs, nervous system, & circulatory system.

Benefits: Increases lung capacity and efficiency; opens the shoulders; & wakes up the body for class.

What is happening in the breathing exercise: This breathing exercise wakes up the body and mind for class. On each inhale you can fill your lungs with up to six times more oxygen than a regular breath, energizing the body with fresh oxygen. With each exhale you detoxify the lungs, releasing cellular and metabolic waste from the respiratory system. Tilting the head back helps to open the upper spine to prepare the neck for backward bending.

Half-Moon Pose (Ardha-Chandrasana)

Strengthens: Every muscle in the body’s core, abdomen, latissimus dorsi, obliques, deltoids, & trapezius muscles.

Stretches: Spine (coccyx to the neck) & shoulders.

Stimulates: Kidneys (promotes proper function), liver (helps cure enlargement), spleen (helps cure enlargement), & lymphatic glands (stretches).

Benefits: Realigns the spine; corrects bad posture; works the whole skeletal and circulatory systems; firms and trims: thighs, hips, waist, buttocks, arms, and abdomen; helps with sciatic problems; helps alleviate lower back pain, bronchial distress, scoliosis, tennis elbow, and frozen shoulder; helps pigeon chest; helps cure dyspepsia and constipation; good for lymphoma; alleviates anxiety and reduces mental stress; & good for children to build will power and self-esteem

What is happening in the posture: Half-Moon Pose determines the fate of your entire 90 minute practice. This posture warms up your spine and activates the central nervous system, which affects your performance in the 25 postures that follow. The goal of Half-Moon is to create lateral flexion (side bending) of the spine in a continuous arc that extends from the heels to the fingertips.

Backward Bending

Strengthens: Every muscle in the central part of the body, rectus abdominis, obliques, deltoids, trapezius muscles, & gluteus maximus.

Stretches: Spine (coccyx to the neck), shoulders, & hips.

Stimulates: Kidneys (promotes proper function), liver (promotes proper function), heart, circulatory system, nervous system, & thyroid/parathyroid.

Benefits: Stimulates the sympathetic nervous system and prepares the body for action; helps with sciatic problems; counteracts the damage from bad posture; relieves back pain, bronchial distress, scoliosis, tennis elbow, and frozen shoulder; realigns the spine; regulates hormone production; helps with digestive function, eliminating constipation and flatulence; & relieves stress and anxiety.

What is happening in the posture: As you bend backwards you compress the posterior part of your spinal column, pushing your disks away from the spinal nerves and decompress the front of the vertebrae. This effectively counteracts the damage of hours spent forward bending. Don’t be scared! The controlled environment and proper progression of the Classic Hot Yoga series allows for backbends to be performed safely.

Hands-to-Feet Pose (Pada-Hastasana)

Strengthens: Biceps, deltoids, quadriceps, calves, rectus abdominus, & trapezius muscles.

Stretches: Hamstrings, spine, sciatic nerve, tendons and ligaments of the legs, & shoulders.

Stimulates:
Pineal and pituitary glands, colon, pancreas, & kidneys.

Benefits: Firms and trims: waistline, hips, abdomen, buttocks, and thighs; good for frozen shoulder; relieves lower back pain; reduces abdominal obesity; greatly enhances concentration; helps with sciatic problems; & improves circulation to the brain and legs.

What is happening in the posture: Hands-to-Feet strengthens and stretches your body. Your spine, hips, and legs are stretched in a “360 degree angle.” Completion of this pose with Half-Moon and Backward Bending, means that the spine has been warmed up in all four directions and is ready for class.

Awkward Pose (Utkatasana)

Strengthens: Triceps, deltoids, abdominal muscles, quadriceps, & all the muscles of the legs.

Stretches: Ankles, feet, toes, pelvis, & shins.

Stimulates: Liver, spleen, intestines, & pancreas.

Benefits: Realign the legs to prevent lower-back pain; tones the arms; align the meniscus in the knee; reduces flat feet, bunions, and bowed legs; helps with lumbago; relieves menstrual cramps; relieves sciatica; reduces fat under the buttocks; good for arthritic conditions in knees and hips, relieving joint pain; & releases anger and frustration.

What is happening in the posture:
This strength posture depends on the precise alignment of the feet to deliver the benefits. It warms up all the major muscle groups in the body.

Eagle Pose (Garurasana)

Strengthens: Muscles of the legs and rectum & pineal muscles.

Stretches: 12 major joints of the body: shoulders, elbows, wrists, hips, knees, and ankles.

Stimulates: Kidneys, reproductive organs, & lymphatic system.

Benefits: Improves and maintains joint lubrication; improves the mobility of the hip joint; improves immune system through stimulation of the lymphatic system; regulates menstruation; improves fertility; good for cellulite and varicose veins; balances sexual energy; good for urinary tract infections in women; & good for prostate health in men.

What is happening in the posture: Eagle pose opens the major joints in the body. Pressure created during the pose helps to irrigate the circulatory system. Blood reserved in the muscles during the pose, flushes the joints after the pose is released, helping to relieve joint problems and maintaining synovial fluid.

Standing Head-to-Knee Pose (Dandayamana Janushirasana)

Strengthens: Quadriceps, trapezius, biceps, latissimus dorsi, & abdominal muscles.

Stretches: Back, shoulders, & hamstrings.

Stimulates: Pancreas, thyroid, para-thyroid, thymus, digestive organs, reproductive organs, kidneys, & heart.

Benefits: Builds strength through the body; improves flexibility of sciatic nerve; strengthens tendons; prevents wear and tear of knee cartilage through strengthening of soft tissues around the knee; clears and prevents problems with digestion, including flatulence; develops balance; maintains sugar levels through compression of the pancreas; improves blood circulation throughout the body; tones abdominal muscles and thighs; decreases varicose veins; builds patience, determination, and concentration; improves confidence and self-worth; & calms and clears the mind.

What is happening in the posture: You receive the benefits of this posture as long as your standing leg is locked solid. Contracting the thigh creates a “suspension” of the knee joint, pulling bone away from bone, strengthening the soft tissues surrounding the knee and helping to protect the cartilage. Bringing the chest down exercises the heart by increasing the heart rate. Completion of all four stages of the pose greatly strengthens the body and mind.

Standing Bow-Pulling Pose (Dandayamana Dhanurasana)

Strengthens: Quadriceps & gluteus maximus.

Stretches: Trapezius, latissimus dorsi, sartorius, hamstrings, pectorals, diaphragm, rib cage, & spine.

Stimulates: Circulatory system, digestive system, reproductive system, urinary system, endocrine system, heart, & kidneys.

Benefits: Creates natural irrigation of the circulatory system – transfers blood flow from one side of the body to the other; clears plaque off artery walls; eases back pain through compression of the spine; improves elasticity of the spine; tones hips and buttocks; strengthens the ankles and knees; helps with frozen shoulder; helps alleviate carpal tunnel, arthritis, tennis elbow; helps with cervical spondylosis; stretches diaphragm and rib cage improving respiration; flushes kidneys, bladder, and urinary system; alleviates gas, constipation, and clears digestion; improves balance; & develops determination, patience, and self-confidence.

What is happening in the posture: Standing Bow-Pulling pose flushes the circulatory system. The pose helps to open the shoulders, hips, spine, releasing emotion and stress from the tissues. Bringing the chest down increases pressure on the heart helping to stimulate and exercise the cardiovascular system.

Balancing Stick Pose (Tuladandasana)

Strengthens: Upper thighs, buttocks, shoulders, abdomen, trapezius muscles, deltoids, & ankles.

Stretches: Hip joints, shoulders, & the total spine.

Stimulates: Pancreas, liver, spleen, kidneys, & the nervous system.

Benefits: Improves balance; increases endurance and lung capacity; strengthens the heart by stimulating the heart and arteries; clears blockages from arteries helping to prevent future cardiovascular problems; helps varicose veins; slims waistline; relieves tension from the spine; & improves memory and concentration.

What is happening in the posture: Balancing stick is the best posture for your heart. The  arms and legs are positioned above the heart (except the standing leg) when done correctly. This helps to flush the heart and arteries, particularity the horse-shoe artery. The posture is therapeutic for heart-conditions and effective for preventing heart disease and heart attack.

Standing Separate-Leg Stretching Pose (Dandayamana Bibhaktapada Paschimotthanasana)

Strengthens: Biceps, trapezius, latissimus dorsi, & deltoids.

Stretches: Hamstrings & the total spine.

Stimulates: Adrenal glands & digestive organs.

Benefits: Increases flexibility of the spine; relieves depression and memory loss; balances the nervous system; good for digestion, hyperacidity, constipation, and diabetes; reduces abdominal obesity; releases tension in the lower back; & exercises the reproductive system.

What is happening in the posture: This posture helps to calm the nervous system after the intensity of the balancing series. It releases the lower back and flushes the brain with fresh blood. Eventually you will experience 360 degree stretching in this posture. Make sure to pull with the arms to bring the stretch from the legs into the spine.

Triangle Pose (Trikanasana)

Strengthens: Arms, legs, abdomen, & back - works all the major muscle groups at the same time.

Stretches: Hip joints & shoulder joints.

Stimulates: Kidneys, thyroid, adrenal glands, & cardiovascular system.

Benefits: Great cardiovascular workout; stretches each side of the body; reduces saddle bag; good for frozen shoulder; intense hip-opener; regulates hormone levels; & helps with: constipation, colitis, low blood pressure, appendicitis, spondylitis, and menstrual disorders.

What is happening in the posture:
Triangle is the master pose of the 26/2 series. It works all the major muscles, organs, and systems of the body. The pose helps to bring harmony to the respiratory and cardiovascular systems.

Standing Separate-Leg Head-to-Knee Pose (Dandayamana Bibhaktapada Janushirasana)

Strengthens: Abdomen, thighs, & calves.

Stretches: Shoulders.

Stimulates: Thyroid/parathyroid, pancreas, kidneys, endocrine system, & digestive system.

Benefits: Boosts the metabolism and immune system; balances blood sugar levels; good for diabetic conditions; reduces abdominal obesity; good for depression and memory loss; & good for rheumatism and lower back pain.

What is happening in the posture: This is a compression pose not a stretching pose. Maximum front-side compression helps boost the metabolism and the immune system and is more important than stretching the hamstrings.

Tree Pose (Tadasana)

Strengthens: Abdomen & gluteal muscles.

Stretches: Knee and hip joints, lower back, spine, groin, & inner thighs.

Benefits: Helps with rheumatism; builds balance; corrects bad posture; relieves lower back pain; good for circulatory problems, arthritis, and rheumatism; & helps with sciatica.

What is happening in the posture: Tree pose helps you gain the strength and alignment necessary for good posture. It is also a great knee and hip opener.

Toe-Stand Pose (Padangustasana)

Strengthens: Abdomen & gluteal muscles.

Stretches: Knee and hip joints, lower back, spine, groin, & inner thighs.

Benefits: Helps with rheumatism; builds balance; corrects bad posture; relieves lower back pain; good for circulatory problems, arthritis, and rheumatism; relieves flat feet; & helps with sciatica.

What is happening in the posture:
Toe-Stand pose helps you gain the strength and alignment necessary for good posture. It is also a great knee and hip opener.

Dead-Body Pose (Savasana)

What is happening in the posture:
After the standing series, you take a two minute Savasana to heal and rejuvenate the body. Savasana is the most important posture in a hatha yoga practice. This is where the “magic” happens. Most important is to remain absolutely still and focus on the breath. When the body is still the circulatory system is unobstructed and delivers oxygen, nutrients, and white blood-cells throughout the body as needed. This helps to heal the body and creates the therapeutic benefits of this pose. You will do Savasana for 20 seconds between each set of each pose (for the most part) throughout the floor series and will end class with a final Savasana. The longer you stay in final Savasana the better you will feel and the more energy you will have after class.

Wind-Removing Pose (Pavanamuktasana)

Strengthens: Abdominal wall, thighs, & hips.

Stretches: Hip joints.

Stimulates: Digestive system - massages the ascending, descending, and transverse colons.

Benefits: Regulates and normalizes hydrochloric acid levels in stomach; improves and may cure conditions of constipation, flatulence, and hyperacidity; relieves lower back pain; & increases peristalsis in the gut

What is happening in the posture: The order in which this posture is performed is very important. It helps stimulate the bowels, cures constipation, and increases nutrient absorption. You may safely take this pose out of the series and perform at home as needed.

Sit-up

Strengthens: Abdomen.

Stretches: Hamstrings, calf muscles, & Achilles tendons.

Stimulates: Diaphragm.

Benefits: Double exhale helps to eliminate toxins from the lungs.

What is happening in the sit-up: The sit-up is not a posture, but a transition used to energize the body between poses during the floor series. It also helps open up the hamstrings and lower back, helping prepare the body for the final Stretching pose.

Cobra Pose (Bhujangasana)

Strengthens: Latissimus dorsi, erector spinae, trapezius, gluteal muscles, abdomen, thighs, deltoids, & biceps.

Stretches: Hip joints, shoulders, heart, & lungs.

Stimulates: Spinous process, kidneys and renal system, digestive organs, & reproductive organs.

Benefits: Relieves back pain; increases spinal strength and flexibility; improves the function of the large and small intestines, liver, kidney, and spleen; improves pigeon chest by opening the rib cage; permits maximum expansion of the lungs increasing oxygen intake, therapeutic for asthma; improves digestion and elimination; improves function of reproductive organs; helps relieve lumbago, rheumatism, and arthritis of the spine; reduces symptoms of gout, herniated disc, sciatica, and tennis elbow; relieve menstrual problems; strengthens the immune system and revitalizes the thyroid; helps sciatica; tones the optic nerve, improving vision; & regulates blood pressure through compression of the kidneys and renal system.

What is happening in the posture: Cobra targets the lower, lumbar region, of the spine and helps with various spinal conditions. This posture massages the abdomen and pelvic region, promoting healthy digestive and reproductive function.

Locust Pose (Salabhasana)

Strengthens: Erector spinae, trapezius muscles, latissimus dorsi, abdomen, deltoids, triceps, pelvic floor, hips, & buttocks.

Stretches: Elbow joints & upper back.

Stimulates: Digestive system, reproductive system, liver, & spleen.

Benefits: Helps with slipped disc and sciatica; firms buttocks and hips; increases spinal strength, flexibility, and circulation; improves flexibility and tone of spinal muscles; relieves and prevents backache; helps cure or relieve lumbago, rheumatism, and arthritis; relieves menstrual problems; helps cure loss of appetite; helps with tennis elbow, carpal tunnel syndrome, and arthritis in the wrists and hands; improves sluggish digestion; increases abdominal pressure and regulates intestinal function; corrects bad posture; relieves cervical spondylosis and back pain; & encourages concentration and perseverance.

What is happening in the posture: Locust helps to realign the elbow. Blood flow is cut off to the wrists and elbows during the posture. When the pose is released pressurized blood flushes the joints helping to heal the joints. This pose targets and strengthens the upper back.

Full-Locust Pose (Poorna-Salabhasana)

Strengthens: Lower and upper back, deltoids, triceps, abdominal muscles, buttocks, quadriceps, hamstrings, sartorius muscles, & calf muscles.

Stimulates: Digestive system, liver, & spleen.

Benefits: Helps with poor posture; relieves and prevents lower-back pain; relieves lumbago, arthritis, rheumatism, and cervical spondylosis; massages abdominal organs, aiding with digestive problems (flatulence, constipation, indigestion); regulates and prevents menstrual problem; helps with loss of appetite and fatigue; & releases and breaks through fear, concern, and overwhelming responsibility.

What is happening in the posture: This pose targets and strengthens the middle, thoracic, spine. This is the hardest part of the spine to strengthen, and thus this is one of the hardest postures to improve on in the 26/2 series.

Bow Pose (Dhanurasana)

Strengthens: Erector spinae muscle, deep spinal muscles, deltoids, rhomboids, trapezius muscles, & latissimus dorsi.

Stretches: Whole front side of the body, shoulder joints, & spinal column.

Stimulates: Digestive system, kidneys, liver, thymus, & lymph glands in the neck and endocrine glands.

Benefits: Increases circulation to the heart and lungs; improves breathing by extending and opening the diaphragm and chest; increases circulation to the spine, helping to revitalize the spinal nerves; tones the abdomen, improves digestion and relieves constipation; helps to regulate the ovaries and prostate gland; helps to relieve rheumatism, arthritis, lumbago, and cervical spondylosis; relieves menstrual problems; regulates the cycle of eating, making Bow good for eating disorders; helps to correct bad posture; alleviates fatigue; improves the function of the kidneys, liver, and spleen; good for bronchitis; strengthens concentration and determination; develops freedom of expression; & relieves stress associated with taking too much responsibility for others.

What is happening in the posture: Bow targets and strengthens the total spine. The digestive and reproductive systems benefit as they are massaged during the pose.

Fixed-Firm Pose (Supta-Vajrasana)

Stretches: Quadriceps, spleen, lower back, lymph glands in arm pits, ankles, knees, & diaphragm.

Stimulates: Lymphatic system, adrenal glands, kidneys, liver, pancreas, & digestive system.

Benefits: Improves circulation to kidneys, liver, pancreas, and bowels; rebuilds the flexibility of the knees and ankles; boosts the immune system through stimulation of the spleen; stimulates the lymphatic system; helps with digestion problems including indigestion, gas, constipation; good for asthma and respiratory conditions; helps to flush knees and ankles of calcium deposits, scar tissue, and arthritic starts; helps to minimize menstrual pain; & helps with sciatica, gout, and varicose veins.

What is happening in the posture: This is a great posture for healing the knees. Fixed-Firm evenly stretches all the major ligaments in the knees and ankles in an anatomically correct position. This helps to rebuild the natural flexibility in the knees and ankles.

Half-Tortoise Pose (Ardha-Kurmasana)

Strengthens: Shoulders, deltoids, scapula, trapezius, latissimus dorsi, & hips.

Stretches: Abdomen & quadriceps.

Stimulates: Pituitary gland, pineal gland, hypothalamus, & lungs.

Benefits: Rejuvenates the body; relieves digestion problems and constipation; stretches the lower part of the lungs, increasing lung capacity; excellent for respiratory conditions; increases circulation to the brain; improves mobility of shoulder girdle; relieves stress and migraines; helps with insomnia and jet-lag; & increases circulation to facial muscles, helping to prevent and erase the signs of aging.

What is happening in the posture: So much oxygen and nutrients flood the brain in this posture that many say the benefit is the equivalent of eight hours of sleep. The increase in circulation in the brain stimulates the pineal and pituitary glands, helping to balance sleep cycles and cure depression.

Camel Pose (Ustrasana)

Strengthens: Trapezius muscles, latissimus dorsi, & erector spinae.

Stretches: Rib cage, diaphragm, & throat.

Stimulates: Respiratory system, cardiovascular system, nervous system, & endocrine glands.

Benefits: Tones and stretches muscles and nerves attached to the spine; compresses the spine, relieving back problems; good for diabetes; helps with spondylitis of cervical, thoracic, and lumbar spine; helps with bronchial problems; improves flexion of neck and spine; flushes fresh blood through the kidneys; helps eliminate toxins; good for vocal disorders; helps with genitourinary disorders of the kidneys, urinary bladder, ovaries, testes, and prostate; & helps gastrointestinal disorders: constipation, colitis, dyspepsia, liver and gall bladder problems.

What is happening in the posture: Camel is the deepest backward bend in the 26/2 series. It heals a variety of spinal ailments. The pose invigorates the nervous system and releases stress and anxiety from the chest.

Rabbit Pose (Sasangasana)

Strengthens: Abdomen.

Stretches: Muscles of the back, shoulders, scapula, & medulla oblongata.

Stimulates: Thyroid & parathyroid.

Benefits: Provides maximum compression of the spine; stretches the spine to increase proper nutrition to the nervous system; improves the mobility and elasticity of the spine and back muscles; helps balance and regulate metabolism; balances hormones; improves digestion; helps relieve glandular problems; helps improve conditions of sinus infections, common colds, and chronic tonsillitis; & helps insomnia and depression.

What is happening in the posture: Rabbit is the prefect complement to Camel pose, both working to deeply stretch and open the spine. Rabbit helps to open the inter-vertebral disks, helping to maintain their spongy nature and absorb shock in spine from daily movement. It is very effective in stretching the spine, and some people may gain up to one inch in height. The pull on the heels is what creates the stretch in Rabbit, so it is important to always keep a tight grip and continue pulling in order to create enough force to stretch the spine without putting too much pressure on the neck.

Head-to-Knee Pose (Janushirasana)

Strengthens: Biceps, deltoids, abdomen, & thighs.

Stretches: Hamstrings, trapezius, last five vertebra of the spine, sciatic nerve, & hip joints.

Stimulates: Liver, spleen, pancreas, thymus gland, thyroid, parathyroid, digestive system, & immune system.

Benefits: Helps balance blood sugar levels and the metabolism; improves flexibility of the sciatic nerve and ankle, knee, and hip joints, enhances kidney function; increases circulation to the liver, spleen, and pancreas; stimulates the thymus gland, digestion, and immune system; stimulates and tones the digestive organs, increases peristalsis, relieves constipation and other digestive problems; regulates function of the pancreas, assisting those with diabetes or hypoglycemia; mobilizes joints and increases elasticity in the lumbar spine; relieves compression of the spine and sciatica; & improves concentration and mental endurance.

What is happening in the posture: This is a compression pose, so the forehead MUST touch the knee. The pancreas is compressed, regulating blood sugar, and the kidneys are extended, providing benefit to the renal system.

Stretching Pose (Paschimotthanasana)

Strengthens: Biceps, deltoids, abdomen, & thighs.

Stretches: Hamstrings, trapezius, last five vertebra of the spine, sciatic nerve, & hip joints.

Stimulates: Liver, spleen, pancreas, thymus gland, thyroid, parathyroid, digestive system, & immune system.

Benefits: Improves flexibility of the sciatic nerve and ankle, knee, and hip joints, enhances kidney function; increases circulation to the liver, spleen, and pancreas; stimulates the thymus gland, digestion, and immune system; stimulates and tones the digestive organs, increases peristalsis, relieves constipation and other digestive problems; regulates function of the pancreas, assisting those with diabetes or hypoglycemia; mobilizes joints and increases elasticity in the lumbar spine; relieves compression of the spine and sciatica; & improves concentration and mental endurance.

What is happening in the posture: Stretching pose releases tension in the hamstrings and lower back. This is the deepest forward stretching pose in the 26/2 series. The pose stretches the spine in a 360 degree angle.

Half-Spine-Twisting Pose (Ardha-Matsyendrasana)

Strengthens: Buttocks, thighs, & abdomen.

Stretches: Joints and vertebra of the spine, spinal nerves, & hips.

Stimulates: Digestive system, kidneys, liver, gall bladder, & spleen.

Benefits: Compresses and stretches the spine from the bottom to the top; improves digestion; improves elasticity, flexibility, circulation, and nutrition to spinal nerves, vessels, and tissues; increases synovial fluid of the joints; removes adhesions in the joints caused by rheumatism; tones the roots of the spinal nerves and sympathetic nervous system; detoxifies the spine; opens the bronchial muscles and rib cage; helps prevent slipped disc; relieves lower back pain; & helps sciatica and arthritis of the knee.

What is happening in the posture: This is the deepest spine twist in the 26/2 series. By twisting the spine, toxins are released from the spine and you detoxify the vertebral column.

Blowing in Firm Pose (Khapalbhati in Vajrasana)

Strengthens: Abdomen.

Stimulates: Digestive & respiratory systems.

Benefits: Detoxifies and cleanses the body by removing stale air and toxins from the lungs; brings mental clarity; normalizes digestion and bowel movements; energizes the body; calms the nervous system; improves oxygenation to the body; improves cardiovascular and respiratory systems; & good for high blood pressure.

What is happening in the breathing exercise and posture: Kapalbhati breathing detoxifies the lower lungs, where many toxins accumulate. The breathing exercise, which is done in the last posture (Firm pose), helps to calm the nervous system and cool the body’s core temperature, preparing it for cooler temperatures outside the hot room.