The Yoga Sanctuary - Jennifer

Corpse Pose or Final Relaxation by Jennifer Arnold sava: corpse asana: pose/posture instructions: 1. Lie on your mat and extend your legs out long with your heels a little wider than your hips. 2. Take your arms about five to eight inches away from your torso and turn...

Seated Wide-angle Forward Fold by Jennifer Arnold upavista: seated kona: angle asana: pose/posture instructions: 1. Sit on the floor with your legs extended in front of you. Bring your hands to the ground beside your hips and lift up tall through your spine. 2. Open...

Revolved Seated Forward Fold by Jennifer Arnold parivrtta: revolved, reverse paschima: back uttana: stretched out asana: pose, posture instructions: 1. Sit on the ground with your legs stretched straight out in front of you. Bring your hands to the ground beside your...

benefits:
Increases flexibility in the spine; opens the chest; strengthens the back; stimulates thyroid, kidneys, and adrenals; improves digestion; teaches alignment and movements required for deeper backbends.

benefits:
Increases circulation to spine and abdominal organs; improves flexibility in spine, hips, and torso; strengthens legs and abdominal muscles; helps to relieve back pain; develops balance and concentration.

benefits:
Stretches legs, hips, spine, shoulders, and wrists; strengthens legs; tones abdominal organs; develops balance and stamina; improves circulation; quiets the mind; relieves anxiety and nervous tension.

benefits:
Strengthens and stretches the muscles in the legs, back body, and torso; brings openness to the sides of the waist; massages the abdominal organs; flushes the spine and abdominal organs with fresh nutrients; relieves fatigue; removes sluggishness; calms the mind and brings a sense of groundedness.

benefits:
Strengthens and stretches the legs, spine, and back muscles; opens the hips, chest, and shoulders; calms the mind, brings a sense of groundedness, strength, and balance; helps improve function of reproductive and digestive organs.

benefits: Stretches the entire back body and the sides of the waist; stimulates the abdominal organs; brings flexibility to the spine; strengthens the abdominals; improves digestion; help to reduce fatigue and anxiety.

benefits: Senior Iyengar teacher, Bobby Clennell writes, “If you have time to practice only one pose, make it Adho Mukha Svanasana.”

benefits: strengthens the wrists, arms, shoulders, abdomen, back, and legs; opens the shoulders and chest, brings focus to the mind, invigorates the body and mind, prepares the body for full handstand pose.

benefits: strengthens spinal muscles; stretches the abdomen and chest; increases flexibility in thoracic and lumbar spine; with regular and safe practice, helps to alleviate low back pain.

BKS Iyengar writes, “In this extreme extension of the back of the body the ego becomes subdued and the mind quiet.”

benefits: massages and stimulates abdominal organs; stretches and releases lower back muscles…