Below are poses described in the Integral Yoga tradition. Please note that many of these poses have contraindications and also may not be appropriate for pregnant women. If you have injuries, health concerns or pain, it is advisable to speak to your doctor or physical therapist before taking on the poses. If you are pregnant, it is best to attend a prenatal yoga class led by a certified prenatal yoga instructor.
Sukhaasana Easy Pose Benefits~Prepares for more advanced sitting poses, stretches the aductor muscles of the inner thighs and external rotator muscles of the hips.
Come to a sitting position with the legs extended in front. Draw the fleshy part of the buttocks behind you coming to the front of the sitting bones. Fold the right leg in towards the body, then the left, crossing the legs at the ankles, feet positioned under the opposite thighs. Position the hands any where upon the thighs that is comfortable. Palms can be facing up or down.
Feel the weight of the body sinking into the hips. Inhale and lift the torso feeling the spine lengthening upwards, chest and upper back open. Exhale and roll the shoulders back and down. Lengthen through the back of the neck all the way through the top of the head. Soften the jaw, the facial muscles, close the eyes and relax.
The Mountain Pose is one of the most important poses in
yoga. It is the beginning and end point of all standing poses.
When standing in mountain pose, the mind is quiet and
focused, and the body strong and still, like a mountain.Try to come back to this pose while
practicing more difficult poses as a way to return to your meditative focus.
From a standing position,
bring the feet hip width apart, Lift up the toes, spread them wide and place
them back on the floor. Feel the weight of the body evenly balanced through the
bottom of each foot, not leaning forward or back.
Lift up through the inner
ankles and feel the hips align directly over the ankles.Legs are straight but the knees soft, not
locked.Float the pelvis to a neutral
place in the torso.
Inhale and lengthen through
the torso.Lift the rib cage away from
the belly, crown of the head towards the ceiling.
Exhale, release the
shoulders down and back, chest open.Reach through the crown as the arms relax towards the floor.
Continue to breathe as you
hod the pose in stillness.
You can use Tadasana to
transition to any of the other standing poses.
Sun Salute a series if 12 poses that
flow one into the next.Serves as a
general tonic for the entire system.
Begin in Tadasana.Bring the palms together in front of the
heart (Namaste).Link the thumbs
together, stretch the arms out and up alongside the ears.
With the arms either alongside the ears
or stretched out to the sides, keep the spine elongated and hinge forward from
the hips.Release the torso towards the
legs and the head and arms towards the floor.
Bend the knees, place the hands on the
floor outside the feet and stretch the left leg back, left knee to the floor
into a lunge.Lengthen through the
spine, chest forward, release the hips down, pelvis neutral.
Bring the right foot back even with the
left, buttocks raised high so the body forms an inverted V shape.Bend the knees at first to bring length to
the spine and release the crown of the head towards the floor.Draw the hips away from the hands,
lengthening the spine and begin to straighten the legs. (Ado Mukah
Svanasana~Downward facing dog).
Lower the knees, chest and chin to the
floor leaving the pelvis raised slightly.Hands are beneath the shoulders. (Asthanga~eight limbed staff pose)
Shift the body weight forward, lower
the pelvis to the floor.Elongate the
spine, stretch up the head, neck and chest without putting pressure on the hands.
Pressing into the palms, raise the
buttocks again forming an inverted V.As
you lengthen the spine, begin to lower the heels towards the floor.If they do not reach as the hips may be tight,
do not force them down.
Swing the left foot forward between the
hands and bring the right knee to the floor (Lunge).Make certain the left knee is in line or
behind the left ankle.Release the hips
down, elongate the spine and look up.
Bring the right forward to meet the
left, straighten the knees without locking them, lengthen the spine and relax
the head towards the floor. (Uttanasana)
Bring the palms together into Namaste,
lengthen the spine, hinge upwards from the hips and come to standing.
Release the arms, take the feet
slightly apart and relax.
Benefits:Allows the muscles to relax, allows energy to
flow freely.
Lie on the floor on your back with the
feet shoulder width apart and the arms a comfortable distance from the body. Close the eyes and soften the facial muscles.Relax the breath. Scan the body with the mind from the head to
the toes searching for any areas of tension.If you find tension, send a message to that area of the body to relax
completely.
Allow a few minutes to be in a place of
stillness and relax.
Benefits: Develops flexibility in the
spine, stretches and strengthens the deep and superficial muscles of the back
and neck, increases abdominal pressure-toning the abdominal organs and releases
nervous energy along the spine.
Begin by lying on the floor on the
belly.Legs can be together or slightly
apart.Legs and buttocks are relaxed.
Bring the palms to the floor beneath the shoulders.Elbows are raised and close to the rib
cage.Place the forehead on the floor.
On an inhalation, stretch out the
chin.Without pressing the palms to the
floor, begin rolling each vertabra backward one by one, slowly raise the head,
neck and chest lengthening the spine upward.Roll the shoulders back and down opening the chest, gazing upward.Continue to breathe and bring the awareness
to the upper back or the arch in the upper spine.
Feel the chest continue to open and the
arch in the spine deepening.
When you are ready to come out of the
pose, exhale, rolling down slowly, vertebra by vertebra.Lower the chin, nose and forehead, turn the
cheek to one side and keep the arms in place.
Repeat once again.
Contraindications:
For those with back injuries bend the
spine only as far as comfortable.
If there is neck tension or injury, do
not force the head back.
Benefits: This pose develops
flexibility in the lower back, toning the lower back, pelvis and abdomen.
Lying on the belly, extend the chin on
the floor.Rock from side to side
tucking the arms beneath the body, the palms can be facing up or down. Have the
elbows as close together as is comfortable. Bring the legs together.
Stretch out through the right leg.
Inhale and slowly raise the right heel upwards keeping the weight centered on
both hips and the raised leg straight.Lengthen the lower back while extending out the leg and through the
foot.
Breathe easefully and focus the awareness
on the lower back.Lengthen without
straining.
On an exhalation, continue to lengthen
and slowly lower the leg to the floor.
Repeat on the other side.
Contraindications:If you are pregnant, do not practice this
pose while lying on the belly. You can
practice the pose by coming to all fours, lift one behind you only if you are
balanced and steady.Lower the knee back
to the floor and practice on the opposite side.
Benefits: Locust Pose develop flexibility of the lower
back and tone the areas of the lower back, pelvis and abdomen.
Lying on the belly, extend the chin to
the floor.Rock from side to side
tucking the arms beneath the body, the palms can be facing up or down. Have the
elbows as close together as is comfortable. Bring the legs together. Curl the
toes under and press the body forward creating length in the front of the body.
Stretch the feet towards the wall
behind you.Squeeze the legs together.
Inhale, lift both legs slowly.Keep the knees straight and the legs as close
together as you can comfortably.Extend
out through the legs.
Breathe easy.Bring the awareness to the lower back. Feel
the lower back lengthening without straining.On an exhalation, slowly begin to slowly lower down.
Release feet apart and arms alongside
the body. Place the cheek to one side. Relax.
Contraindications:Do not practice this pose if you are
pregnant.
Dhanurasana combines
the benefits of the Cobra and Locust poses.This pose brings a full extension to the entire spine benefiting all the
vertebrae, weight on the abdominal aorta sends a rush of blood to the abdominal
organs, brings a massage to the ovaries and adrenals, stretches the pectoral
muscles of the chest, stretched the hip flexors and thighs.
Begin on the belly
and bring the forehead to the floor. Bend the knees drawing the heels towards
the buttocks.Reach back and take hold
of the feet, ankles of toes.The feet and
knees can be apart but try to have them parallel.If you are comfortable in the preparatory
position, straighten the arms, press the legs into the hands lifting the lower
body.Then slowly extend the chin and
raise the head, neck and chest—balancing on the abdomen.Remember to breathe.
Open the chest, relax
the muscles along the spine, and gaze upwards. Bring the awareness to the
entire spine.
Continue pressing the
feet into the palms, release the shoulders, and open through the heart center.
Release out of the
pose by lowering the thighs, chest then chin to the floor. Release the legs,
turn the cheek to one side and relax.
Contraindications:
spinal injuries, back pain, neck pain, shoulder injury, pregnancy.
This pose calms the mind, reduces
anxiety, and helps to draw the awareness inward.It is a wonderful counter pose to backbends.
Come to a kneeling position as you let
the heels drop out to the sides.Lower
the buttocks between the heels working on keeping the knees together.
Roll the shoulders back and down and
inhale, feeling the spine naturally lift and the chest open.Exhale.With the arms alongside the body or palms on the floor, slowly hinge
forward from the hips, as you lengthen forward, leading with the chest.Come down as far as is comfortable, working
towards releasing the belly and torso on the thighs.Relax the head.Arms can be alongside the body or stretched
long in front.
Relax in the pose.Soften the shoulders and the muscles of the
face, close the eyes and breathe.
As you release out of the pose, inhale,
raise the head and neck, continue to breathe and lengthen upwards, returning to
a sitting position.
Benefits:Stretches the hamstrings and the lumbosacral
region of the spine.
From a sitting position, stretch out
the legs and bring them together.Move
the fleshy part of the buttocks back so you are sitting on the sitz bones.With the right leg extended, bend the left
knee towards the chest release the knee towards the floor, bring the sole of
the left foot to the inside of the right thigh, as high as is comfortable.
Bring the arms out to the side, inhale,
raise the arms overhead and stretch up. Release the shoulders away from the
ears.
On an exhalation, slowly hinge forward
from the hips, keeping the spine extended.When you have met the extension, release through the spine, bringing the
hands anyplace along the right leg that is comfortable.Soften the shoulders. Release the head.
Allow the breath to move you a little
deeper in the pose.Take a few breaths.
Coming out of the pose, lengthen
through the arms, lock the thumbs together, inhale, raise the arms alongside
the ears and slowly raise up lengthening the spine without straining the lower
back.
Practice on the opposite side.
Contraindications:osteoporosis in the spine, sciatica or lower
back injury or pain, neck injury or pain.
Paschima
is the Sanskrit word for West. In the context of the body, paschima means the
dorsal or back side. Tana means to stretch. Thus the name of this asana
indicates that in it the back side is stretched.
Paschimotanasana stretches
the entire back of the body, tones the abdominal organs and improves digestion.
From a sitting position
stretch the legs out in front and bring them together.Move the fleshy part of the buttocks back so
you are sitting on the sitz bones.Inhale, bringing the arms out to the sides, raise them overhead and
stretch up.Exhale, slowly hinge forward
from the hips, lengthening the spine forward without straining the
lower back.When you have met your
maximum stretch, release the arms, take hold of the legs, feet or toes, release
the spine, and soften the shoulders.Relax the head.
Bring the awareness to the entire spine
or the hamstrings, where ever you most feel the stretch.
Allow the breath to move you a little
deeper into the pose.On an inhalation,
feel the spine lengthen, exhale release.
Coming out of the pose, lengthen
through the arms, lock the thumbs together, inhale, raise the arms alongside
the ears and slowly raise up lengthening the spine without straining the lower
back.
Contraindications:Spine injury or sciatica pain, neck injury or
pain.
Relieves lower back strain, relieves
gas in the intestines, tones the abdominal viscera.
Lie flat on the back.Bend both knees toward the chest and inhale a
deep breath through the nose.Wrap the
arms around the legs and draw them in toward the chest.Raise the head toward the knees.
Coming out of the pose, on an
exhalation, release the legs and lie flat on the floor.
Keeps the spine elastic, especially the
cervical spine, Improves the venous blood flow allowing the heart to work less,
improves circulation-nourishing the spinal column and nerves.Maintains healthy functioning of the
reproductive, circulatory, digestive, and respiratory systems.
Lying on the back, elongate the legs,
feet together, palms on the floor alongside the body.Press into the palms, inhale, raise the legs
upwards and overhead parallel to the floor behind you.
Bring the palms to support the lower
back and raise the legs toward the ceiling.The legs can be at an angle.
There should be a nice curve behind the
neck.Make sure the cervical spine is
not flat against the floor.If it is
flat, tilt the chin slightly away from the chest.
Bring the awareness to the base of the
throat where the thyroid gland is located.Breathe normally.
If comfortable, begin to straighten up
a little more into the pose by bringing the elbows closer together, walk the
palms toward the shoulder blades, move the hips forward and the legs back.Allow the weight to fall more onto the
shoulders.
To release out of the pose, slowly
lower the legs overhead, parallel to the floor, bending the knees if you need
to.Place the palms on the floor beside
the hips, tilt the chin away from the chest, and roll the spine to the floor
one vertebrae at a time.After the hips
reach the floor, inhale, hold the breath and lower the legs slowly to the
floor.You can bend the knees if need
be.
Contraindications:pregnancy, uncontrolled high blood pressure,
head, neck, shoulder and back injury, glaucoma, diabetes, recent surgery, hiatal
hernia, menstruation, recent dental work, uncontrolled high blood pressure.
Benefits:The thyroid and parathyroid in the throat are
massaged and toned. Apex of the lungs receive oxygen, Endocrine glands in the
head ( pineal and pituitary) are toned by the inversion of the upper body,
thyroxin released by practice of the shoulder stand as the throat is
compressed, is now carried off by the blood as the throat is stretched,
corrects posture as the chest is expanded.
Lie on the back with feet
outstretched.Legs together, bring the
palms under the buttocks or outside of the thighs.
Bring the weight to the elbows as you
sit up part way so that you can see the feet.Without moving the elbows, gently press the pelvis forward bringing an
arch to the lower spine.Inhale fully,
arch the upper spine and exhale the crown of the head to the floor behind you.
Breathe deeply through the nose.Feel the stretch to the thyroid gland at the
base of the throat.Keep the legs active
to keep them from rolling to the side.
To release, inhale, lift the head to
you can see the toes.Exhale, lower the
spine to the floor, one vertebra at a time.Roll the head gently from side to release tension in the neck.
Contraindications:do not practice this pose if you suffer from
spinal issues such as bulges, herniations, any neck disorders.
Benefits:Gives a vigorous twist to the spinal column,
increasing flexibility, Calms the sympathetic nervous system and nerves rooted
in the spine, each of the vertebra and the attached ligaments receive a fresh
supply of blood, toxins are released from the colon, buttocks muscles are
stretched.
Come
to a sitting position with the legs extended in front of the body.Face the toes upward and come to the front of
the sitting bones.
Bend
the right leg towards the chest.Cross
the foot over the extended leg placing the sole of the foot on the floor beside
the knee.
Wrap
the left arm around the right knee, drawing the right knee towards the left
armpit.
Lift
the right arm upwards alongside the right ear and begin to twist the torso
towards the right, releasing the heel of the right hand directly behind you,
close to the buttocks.As you twist,
imagine that the spine is revolving around a flag pole beginning at the base of
the spine.Complete the twist gazing
towards the wall behind you.
Keep
the awareness on the length in the spine as it twists.Keep the shoulder level. As you release the
shoulders downward, feel the chest opening.Keep breathing.
To
release out of the pose, slowly return the gaze to center.Release the arms and legs.Practice on the opposite side.
Benefits:Seals the benefits of the poses already
practiced.Soothes the nervous system by
helping to balance the parasympathetic and sympathetic parts of the autonomic
nervous system.
Sit in a comfortable cross legged
position with the spine erect and the eyes closed.Bring the hands behind the lower back and
take hold of one wrist.
Inhale, lengthen the spine.Exhale, hinge forward from the hips, coming
down as far as is comfortable.Relax the
head and shoulders.Relax the
breath.Bring the awareness within.Stay here for a few breaths.
On an inhalation, very slowly raise the
head, lengthen the spine and float the torso back up to seated.Keep the eyes closed, place the hands on the
lap and deepen the breath.Observe the
stillness of the body and the quietness of the breath.
This pose is
named after the warrior-sage, Virabhadra.
This
challenging pose strengthens the entire body while
improving mental clarity and self control.
Benefits:Warrior I strengthens the
legs, tones the abdominal region opens the hips and chest, stretches the arms
and legs, improves circulation and respiration and energizes the entire body. The Warrior also helps to prevent back pain. The
entire upper body -front and back- is engaged in Warrior 1
Begin
in Tadasana with the feet parallel, hips open, shoulders
aligned with the hips, spine elongated, and head centered. Step the right leg
bank, right foot at a 45 degree angle.
Bend the
left knee.Bring the hands to the left
thigh. Using the arms, draw the torso back slightly. Make sure the left knee is
in line with the left ankle.
Bring the hands to the hips,
square the hips and shoulders to the front wall.Release the shoulders down away from the ears
and draw the shoulder blades in towards the spine and keep the chest open.
Inhale the arms up alongside
the ears, palms facing each other or palms can face the back wall.Float the pelvis to a neutral place in the
abdomen.
Inhale deeply into the chest
and belly.As you exhale, press into the
feet, hands and top of the head, feeling the body expand outwards in 5
different directions.
Continue to breathe, holding
the pose for a few breaths, if you feel comfortable.You can deepen the pose by drawing the palms
together, arch back gently and gaze upwards.
To release, exhale and lower
the arms, step the right foot forward to meet the left.Practice on the opposite side.
Contraindications: Recent or chronic injury to the hips, knees,
back or shoulders.
Benefits:tones the leg muscles,
spinal nerves and abdominal organs; it contributes towards a strong healthy
lower back.
Begin in Tadasana. Step the feet 3 to 4 feet apart and
extend the arms out to the sides like a Five Pointed Star. Turn the right foot
at a 90 degree angle and the left foot to 45 degrees.
Inhale and lengthen through the spine. Exhale, tilt the left hip upwards slightly and
the right hip inwards.Continue to
hinge, from the hip, bringing the side body towards the right releasing the
right arm downward and the left arm skyward.Bring the back of the right hand to the front of the right leg.
Press
into the feet, draw the knee caps up, legs strong.Keep the hips square.Hold the pose and breathe.
To
release, inhale, and reach the raised hand upwards as you press down into the
feet using the weight of the body to lift back to standing.Relax the arms.
Repeat on
the other side.
Contraindications:Recent or chronic injury to the hips, back or
shoulders.
Variations: A) Bring the raised arm over the ear parallel
to the floor. B) The lower hand can rest on the floor on the inside or outside
of the leg, or take hold of the big toe with the middle and index fingers of
the lower hand.
Benefits:Brings strength, stamina and stability to the
entire body.Strengthens the calf
muscles, quadriceps and buttocks.Opens
the hips, arms and shoulders.
Bring the feet 3 to 4 feet
apart.Turn the right foot to 90 degrees
and the left foot to about 45 degrees.Try to align the right heel with the left instep.Draw the arms out to the sides parallel to
the floor.Pull the shoulders back and
down.
Exhale, bend the right knee
at a slight angle or to a 90 degree angle.Keep the right knee to the right of the big toe.Bring the gaze out through the right arm.
Keep the torso vertical,
extend the spine and both sides of the body upwards and out of the pelvis.Tailbone is pointing towards the floor.Weight is evenly distributed between both
feet.
To release, straighten the
bent knee, lower the arms and return to center.Repeat on the opposite side.
