Mountain Pose

Mountain Tadasana

“Tadasana” means to be tall and straight, like a mountain. It teaches the body to become more aware of its foundation, and base of support, while giving the body a sense of firmness, strength and steadiness.

Benefits: correcting posture, improving spinal alignment, decreases spinal degeneration and tones the legs and buttocks.

Caution to those with severe scoliosis and congenital defects in the spine; a wall may be used to assist, and relieve excess pressure on one side of the spine.

Triangle Pose

Triangle (Trikonasana)

“Triko” means to take the shape of 3 angles, giving an intense stretch to the shoulders, pelvis and legs.

Benefits: increases gastric motility and mobility, increases spinal flexibility, reduces tension in low back muscles, tones the pelvic floors, strengthens ankles and hips.

When coming out of the pose, slowly raise your arm and head from the ground, lower your arms back down to your sides, and turning your top foot inward, and stepping the feet back to Tadasana.

Warrior Pose I & II

Virabhadrasana – Warrior Pose I & II

Named after a famous warrior, this asana helps develop strength and endurance for the entire torso.

Benefits: improves lung capacity, strengthens spinal column, takes pressure off pelvc floor, and relieves low back pain.

Pose position requires that the spine and torso have no rotation, and that no tilt occurs in the pelvis.



Downward Dog
(Adhomukha Svasana)

Downward Dog (Adhomukha Svasana)

This pose is most suitable for runners, as it is designed to open the entire body, all the way from the bottom of the feet – to the top of the head, and arms extended in front of you.

Benefits: increases circulation, relieves stiffness in the shoulders and hips, strengths the forearms and lower legs, re-aligns the pelvis.

Caution to those with high blood pressure or frequent headaches, use a towel to rest the head or try an alternative pose.

Forward Fold

Forward Fold (Uttanasana)

The deliberate stretch of the spine is help the spine recover from exhaustion.

Benefits: relieves exhaustion, normalizes heart rate, tones the abdominal organs (liver, spleen and stomach), eases pain during menstruation.

Caution to those with severe scoliosis and congenital defects in the spine, pose may be stopped before full forward flexion of the spine – follow your own physiological limits. This pose may also be performed
in a seated position for those who wish.

Seated Pose

  Seated Pose (Dandasana)

This pose is the bases for all seated postures, and should be the start and end of all seated positions, as it is considered the ideal seated posture.

Benefits: increase air intake with each breath, strengthens chest and mid-back, tones abdominal organs and muscles of the low back and pelvic floor.


Hero Pose

Hero Pose (Virasana)

A pose designed to increase endurance of the legs, chest, and arms – all which allow the body to increase breathing the capacity.

Benefits: eases stiffness in shoulders, chest, and hips, reduces symptoms of arthritis in the wrists and hands, increases circulation in the spine and removes pressure from herniated discs.

Caution to those with knee problems, a blanket may be used under the bottom, to decrease the pressure placed on the knees.

Head to Knee
(Janu Sirsasana)

Head to Knee (Janu Sirsasana)

A pose designed to increase flexibility of the back, hips and legs, it is also stretches the neck and shoulders.


: relieves stress on the mind, stabilizes blood pressure, allows for postural correction, relaxes the ligaments of the hips, shoulder, wrists and fingers, tones the abdominal organs and stretches the leg muscles.

When practicing this pose, be sure to visualize the shape of your back. As you are lowering yourself down, imagine your spine is being stretched open as your arms reach forward, preventing the back from rounding out.


 Chair (Utakanasana)

A strengthening pose, affecting the major systems of the body.

Benefits: tones legs, pelvis, abdomen and back, improves digestion, reduces blood pressure, increases lung capacity.

When practicing this pose, be sure to make pay attention to the position of the knees, as well as the hips, shoulders, head and arms, the knees should not pass the toes, and the rest of the body should form a straight line.