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25 Cards in this Set
- Front
- Back
Mountain
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Standing
Benefits: aligns spine, tones abs, and buttocks, opens chest, improves posture, strengthens arches, ankles, knees, and thighs Mental benefits: improves focus, develops willpower, reduced mild anxiety Contra:none |
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Downward-Facing Dog
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Standing
Benefits; improves digestion, relieves insomnia, menstrual and menopausal discomfort, and low back pain, strengthens arms, legs, torso, strengthens palms, chest, back, hamstrings, calves, and feet, energizes the body, improves focus, develops willpower, stimulates mind, relieves stress and mild anxiety Contra: carpal tunnel, high bp, headache |
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Crescent Lunge
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Standing
Benefits: strengthens arches, ankles, knees, thighs, stretches hips and shoulders, opens chest, stimulates digestin, increases muscular endurance, relieves symptoms of sciatica, builds mental focus, develops willpower, stimulates mind Contra: neck injury, knee injury |
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Chair
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Standing
Lengthens spine, strengthens feet, ankles, calves, knees, buttocks, and thighs Opens chest, stimulates digestive, circulatory, and reproductive, builds focus, develops willpower, stimulates mind, reduced stress Contra: low BP, insomnia, knee injury |
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Tree
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Balancing
Benefits: remedies flat feet, strengthens arches, ankles, calves, thighs, lengthens spine, improves balance, opens shoulders, chest, thighs, hips, improves circulation, calms mind, cultivates poise and focus Contra: headaches, high BP (keep hands under heart) |
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Plank
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Balancing
Strengthens arms, wrists, spine, tones abdomen Contra: carpal tunnel |
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Cobra
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Backward-Bending
benefits; improves posture, stimulates circulatory, digestive, and lymphatic systems, opens chest, shoulders, throat, lengthens spine, increases spinal flexibility, strengthens low back, shoulders, and legs, reduces fatigue, energizes mind, relieves mild depression and anxiety, reduces stress Contra: pregnancy, high BP, severe spinal or neck injury |
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Locust
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Backward-Bending
Benefits: lengthens spine, opens chest, shoulders, throat, strengthens legs, buttocks, shoulders, arms, tones abdominal cavity, aids digestion, stimulates circulation, increases flexibility, improves posture, reduces stress, relieves mild depression and anxiety, energizes mind Contra: headache, high BP, spinal or neck injury, |
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Cat Cow
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Backward-Bending
Benefits: increases spinal flexibility, opens lower back and abdominal cavity, aids digestion, opens chest, throat, shoulders, increases circulation, stimulates thyroid and parathyroid function, therapeutic for mild carpal tunnel, tendonitis, sciatica, and low back injury, energizes mind, relieves mild depression and anxiety, reduces stress Contra: severe carpal tunnel |
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Gentle Spinal Twist
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Twist
Benefits: improves digestive and circulation, reduces discomfort from backache, neck pain, sciatica, strengthens and stretches spines, shoulders, and hips, relieves menstrual discomfort, stimulates lymphatic system, relieves stress, mild depression, and anxiety Contra: digestive discomfort, high or low BP, headache |
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Reclining Spinal Twist (Belly Turning)
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Twist
Benefits: strengthens spine and shoulders, improves digestive and circulation, strengthens lower back, relieves lower backache, neck pain, sciatica, opens chest and hips, helps relieve stress, mild depression, anxiety Contra: high or low BP, diahrrea, headache, menstruation |
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Simple Sitting Twist
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Twist
Opens chest and neck, stimulates digestive and lymphatic, increases circulation in spine and abdominal cavity, improves digestion, relieves carpal tunnel, alleviates sciatica, strengthens hips, shoulders, and spine, relieves low back and neck discomfort, reduces stress, relieves mild anxiety Contra: headache, high or low BP, ankle/knee injury |
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Seated Forward Bend (Intense West Stretch)
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Forward-Bending
Stretches spine, hamstrings, calves, improves digestion, stimulates lymphatic and reproductive system, helps relieve menstrual and menopausal discomfort, improves liver, kidney, and colon function, alleviates high BP, infertility, sinusitis, reduces fatigue and insomnia, soothes nervous system, relieves stress, anxiety, mild depression Contra: low back injury, asthma, |
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Head to Knee Pose
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Forward-Bending
Strengthens feet, knees, thighs, stretches hamstrings, calves, improves function of digestive and reproductive systems, open hips and groin, stimulates liver, kidneys, digestive, relieves menopausal discomfort, headache, insomnia, fatigue, alleviates discomfort from sinusitis Soothes nervous system, relieves stress, anxiety, mild depression Contra: back injury (keep knees bent), low BP, pregnancy (widen stance) |
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Revolved Head to Knee
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Forward-Bending
Improves digestion, stretches calves, hamstring, lower back muscles, opens hips, groin, shoulder, opens musculature and fascia around waist, ribcage, and chest, stimulates reproductive system, circulates blood to liver, colon, kidneys, soothes nervous system, relieve stress/anxiety/mild depression Contra: low BP, low back injury, neck/shoulder injury, pregnancy after first trimester |
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Open Angle
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Forward-Bending
Strengthens low back, spine, opens hips, groin, shoulders, stretches hamstrings, calves, and inner thighs, stimulates digestive and reproductive systems, increases circulation to liver and kidneys, soothes nervous system, relieves stress, anxiety, mild depression Contra: low BP, low back injury, groin or hamstring injury |
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Side Open Angle
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Forward-Bending
Improves digestin, stretches calf, hamstring, and low back muscles, strengthens low back, promotes spinal flexibility, opens musculature and fascia around the waist and rib cage,opens the hips,groins,and shoulders contra:low BP,low back injury |
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Baby Cradle
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Sitting
benefits:stretches the thighs,hamstrings,and calf muscles. creates proper engagement of the hamstrings. improves digestion, massages the abdominal muscles,stimulates the colon,liver, and kidneys contra:knee or hip injury |
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Thunderbolt
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Sitting
benefits:stimulates circulation,energizes the thighs,calves,and ankles, aligns the spine, stretches the quadriceps, opens ankle,knee,and hip joints contra:knee injury,ankle injury |
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Staff
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Sitting
benefits:tones abdominal muscles, increases circulation, opens the chest, strengthens legs,torso,arms,and spine contra: none |
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Sage (Easy pose)
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Sitting
benefits:increases blood circulation in the lower spine, tones abdominal organs through breathing action, elongates the spine, opens the hips contra:low back,hip,knee,or ankle injury |
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Knee to Chest
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Reclining
benefits:stretches the spine,improves digestion, massages the abdominal organs and back, relieves lower back pain,opens the hips contra:knee injuries,hernia |
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Child’s Pose
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Reclining
benefits:alleviates head,neck,and chest pain, opens the pelvic floor,hips,and low back, stretches ankles,knees,and hips, opens the upper back contra:ankle, knee,hip injury |
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Corpse
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Reclining
benefits:lowers blood pressure,relaxes and rejuvenates the body,reduces fatigue,reduces stress,mild depression,and anxiety contra:low back or spinal injuries(use variation) |
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Sun Salutation
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mountain,standing forward bend,lunge,plank,cobra,downward-facing dog, lunge,standing forward bend,mountain,end with hands in namaste(prayer form)
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