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Adho Mukha Svanasana

Adho = downward Mukha = face Svana = dog

Type of pose: Standing, Mild Inversion, Resting
Benefits: Stretches and strengthens the whole body. Can help relieve back pain.

Ananda Balasana

Happy baby/ dead bug

Type of pose: Supine
Benefits: Releases the low back, stretches the hamstrings

Anantasana

Sleeping Vishnu Pose


Type of pose: Balancing
Benefits: Improves balance; stretches the hamstrings and calves

Ardha Chandrasana

Balancing Half Moon Pose

Type of pose: Standing, balancing
Benefits: Strengthen the ankles and thighs, improves balance

Ardha Matsyendrasana

Half lord of the fishes or seated twist

Type of pose: Seated Twist
Benefits: Opens the shoulders, neck and hips while stretching the spine. Cleanses the internal organs

Chaturanga Dandasana

Crocodile/ Four-limbs staff pose

Type of pose: Arm balance
Benefits: Strengthens the arms, wrists and abdomen. Good preparation for more challenging arm balances.

Ashtanga Namaskara

Knees, Chest, Chin

Also known as: Salute with Eight Limbs
Type of pose: Backbend
Benefits: Increases the flexibility of the spine.

Baddha Konasana

Cobler's Pose (BAH-dah cone-AHS-anna)
baddha = bound kona = angle

Type of pose: Seated
Benefits: Opens the hips and groin

Bakasana

Crow Pose (Also known as: Crane Pose)
Type of pose: Arm Balance
Benefits: Strengthens the wrist, forearms and abdomen; improves balance

Balasana

Child's Pose

Type of pose: Resting
Benefits: Gentle stretch for the hips, thighs and ankles. Can help relieve back pain.

Bhujangasana

Cobra Pose

Type of pose: Backbend
Benefits: Increases the flexibility of the spine. Can help relieve back pain.

Urdhva Mukha Svanasana

Upward Facing Dog

Type of pose: Backbend
Benefits: Strengthens the arms, wrists and abdomen. Increases the flexibility of the spine.

Eka Pada Rajakapotasana

One-Legged King Pigeon Pose

Type of pose: Hip opener, Backbend
Benefits: Stretches the thighs, groins, back, and psoas. Opens the chest and shoulders.

Eka Pada Rajakapotasana (prep version)

One-Legged King Pigeon Pose

Type of pose: Hip opener, Backbend
Benefits: Stretches the thighs, groins, back, and psoas. Opens the chest and shoulders.

Dandasana

Staff Pose

Type of pose: Seated
Benefits: Strengthens legs; improves alignment
Dandasana is the basic seated pose from which all the others originate. Think of it as a seated version of Mountain Pose or Tadasana.

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