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Chair: Utkatasana
Chair: Utkatasana • Strengthens the lower body and builds stamina. • Bend knees as low as you’re comfortable without back strain and lift heart. • Imagine what chair you are sitting in: highchair, throne, folding, rocking, etc.
Ragdoll: Uttanasana
Ragdoll/Standing Forward Bend: Uttansana • Stretches hamstrings and calms the mind. • Gently work toward straightening legs, but without back strain or shaking. • Imagine you are a jellyfish and let your body sway in the ocean’s waves.
Downward Facing Dog: Adho Mukha Svanasana
Downward Facing Dog: Adho Mukha Svanasana • Builds bone strength and flexibility in hamstrings. • Press floor away with hands while bringing low ribs toward thighs. • Bark, pant and wag your tail.
Triangle: Utthita Trikonasana
Triangle: Utthita Trikonasana • Engages every part of the body, strengthens the core and legs. • Reach to the side, leading with fingertips. Then hinge at waist and rest hand anywhere but on the knee. • Do Triangle back-to-back with a buddy and try to match their...
Star: Utthita Tadasana
Star: Utthita Tadasana variation • Lengthens and energizes the whole body. • Stretch the mat with feet, touch opposite walls with hands, lift crown to ceiling, wiggle fingers and twinkle your star. • Stay in Star while tilting to one side, balancing on one foot.
Eagle: Garudasana
Eagle: Garudasana • Builds balance, concentration, and confidence. • If you can’t bind your arms, simply cross them at the elbow and hold shoulders. • Land in your nest by making your Eagle as small as possible.
Tree: Vrksasana
Tree: Vrksasana Increases balance, focus, memory, and concentration Place foot either above or below the standing knee, never directly on it Forest: come into Tree as a group with palms pressing into neighbors’ palms
Crow: Bakasana
Crow: Bakasana Builds confidence and balance Hands firmly on the ground, look forward, gently lift feet up Little Crows - Keep feet on floor and hands in prayer position
Camel: Ustrasana
Camel: Ustrasana Stretches front of body, from the ankles to the neck Keep hips moving forward and shoulder blades lifting heart. If needed, curl your toes under. Drop your head back and look at the other camels in the room
Butterfly: Baddha Konasana
Butterfly: Baddha Konasana Opens hips and chest. Stimulates nervous and respiratory systems Increase difficulty by bringing feet toward the body. Move them away to make it easier. Flap your knee “wings” slowly
Flower: Vikasitakamalasana
Flower: Vikasitakamalasana Increases balance and core strength Keep your back long by sitting tall Hold hands with other flowers and make a bouquet
Boat: Paripurna Navasana
Boat: Paripurna Navasana Strengthens abdominal muscles and increases metabolism The straighter you keep your legs, the more challenging the posture Pretend to be a rowboat, a canoe, a motorboat, or a sailboat
TV Watching: Baddha Konasana Variation
TV Watching: Baddha Konasana Variation Stretches groin and hips while stimulating nervous and respiratory systems Move into criss-cross applesauce if you can’t get your elbows to the floor What are you watching on TV? Act it out using postures ...
Table: Ardha Purvottanasana
Table: Ardha Purvottanasana Builds core and arm strength while counteracting slouching Try to bring your chest, torso, and shoulders into one straight line Balance on a 3-legged table
Dancer: Natarajasana
Dancer: Natarajasana Improves concentration and counteracts slouching Keep torso facing front and heart lifted Balance on one leg and reach back to your foot with the same hand
