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27 Cards in this Set
- Front
- Back
Tadasana |
Mountain pose
Root chakra
Benefits: Aligns the spine, tones the ab muscles and buttocks, Increase focus, opens the chest, improves posture, develops will power, reduces mild anxiety
Mountain pose is the foundation for all of the standing postures and improves posture, groundedness, stability and confidence.
Contraindications: Recent or chronic injury to the shoulders. |
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Virabhadrasana 1 |
Warrior 1
Heart Chakra
Benefits: Strengthens the arches, ankles, knees,and thighs. Stretches the hips and shoulders, broadens the chest, increases muscular endurance, builds focus, Stimulates the mind
Warrior I strengthens the legs, opens the hips and chest and stretches the arms and legs. Warrior I develops concentration, balance and groundedness. This pose improves circulation and respiration and energizes the entire body.
Contraindications: Recent or chronic injury to the hips, knees, back or shoulders.
Modifications: Keep the hands on the knees or the hips.
Variations: A) Reach the arms out to the sides or hold on to opposite elbows above the head. B) The back foot can be turned in to be flat on the floor. |
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Virabhadrasana 2 |
Warrior 2
Root, Sacral, Solar Plexus chakra
Benefits: Strengthens the arches, ankles, knees,and thighs. Stretches the hips and shoulders, broadens the chest, increases muscular endurance, builds focus, Stimulates the mind, lengthens the spine
Warrior II strengthens the legs, opens the hips and chest . Warrior II develops concentration, balance and groundedness. This pose improves circulation and respiration and energizes the entire body.
Contraindications: Recent or chronic injury to the hips, knees or shoulders.
Modifications: Place hands on hips.
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Adho Mukha Svanasana |
Downward Dog
All Seven Chakas
Benefits: Improves digestion, energizes the body, relieves insomnia, stretches the palms, chest, back, strengthens the arms legs, and torso, develops willpower, improves focus
Downward facing dog deeply stretches the back, opens the chest, and builds upper body strength. This posture stimulates the brain and nervous system, improving memory, concentration, hearing and eyesight.
Contraindications: Recent or chronic injury to the back, hips, arms or shoulders, unmediated high blood pressure.
Modifications: A) Use blocks under the hands or head. B) Place a folded towel under the wrists. C) Press both heels against a wall. |
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Anjayeasana |
Lunge
Root, Sacral, Brow chakra
Strengthens the arches, ankles, knees, and thighs,Stretches the hips and shoulders, Opens the chest, Stimulates digestion, Increases muscular endurance, Builds mental focus, Develops willpower, Stimulates the mind |
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Trikonasana |
Extended Triangle Pose
Heart Chakra
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Prasirita Padottanasana |
Standing Wide-Legged Forward Bend Pose
Root, Sacral, Crown chakras
Benefits: Improves digestion and circulation, reduces minor backaches,strengthens the feet,ankles, knees, inner thighs and lower back, calms the mind, builds focus
Wide-Legged Forward Bend pose lengthens the spinal column and stretches the backs of the legs and the back muscles.
Contraindications: Recent or chronic injury to the legs, hips, back or shoulders.
Modifications: If the hands do not reach the floor, either walk the feet wider apart or place yoga blocks under the hands.
Variations: There are multiple variations on the placement of the hands: A) Wrap the middle and index finger around the big toe, B) Scoop the fingers under the outside edges of the feet, C) Hold on to the ankles with the hands, D) Place the hands on the hips, E) Bring the hands in reverse Anjali Mudra behind the back. |
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Parsvakonasana |
extended side angle pose
Solar Plexus chakra
Benefits: Strengthens the ankles, calves, knees, and thighs, opens the hips and groin, increases lung capacity, lengthens the spine, improves digestion, stimulates the mind, reduces stress
Extended Side Angle pose opens the side of the body from the feet to the fingers, energizes the body and strengthens the legs.
Contraindications: Recent or chronic injury to the hips, knees, neck or shoulders.
Variations: A) Straighten the lower arm and reach the hand to the floor. B) Wrap the top arm around the back and the lower arm under the bent knee to grasp hands for Bound Extended Side Angle |
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Vrksasana |
Tree Pose
Root, Sacral, Solar Plexus, Brow chakra
Benefits: Remedies flat feet, lengthens the spine, improves balance and circulation, opens shoulders chest thighs and hips, calms the mind, cultivates poise and focus
Tree pose increases balance, focus, memory and concentration and strengthens the ankles and knees.
Contraindications: Recent or chronic knee or hip injury.
Modifications: A) Bring the arms out to the sides for more stability. B) Practice next to a wall, placing a hand on the wall for support. |
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Navasana |
Boat pose
Root, Sacral, Solar Plexus chakra
Benefits: Builds core strength, improves posture, opens the chest, shoulders and throat, lengthens the spine and neck, improves concentration, develops focus
Boat pose tones and strengthens the abdominal muscles, improves balance and confidence, and stretches the backs of the legs.
Contraindications: Recent or chronic injury to the abdomen, knees, hips, arms or shoulders.
Modifications: A) Keep the hands on the floor, behind the hips or out to the sides. B) Wrap a yoga strap around the feet and hold onto the strap with both hands.
Variations: Interlace the middle and index fingers around the big toes. |
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Virabhadrasana 3 |
Warrior 3
Root, Sacral, Solar Plexus, Brow chakra
Benefits: Strengthens the arches, ankles, knees, and thighs,Stretches the hips and shoulders,Broadens the chest,Increases lung capacity, Stimulates digestion and circulation, Builds focus, Develops willpower, Stimulates the mind Enhances muscular endurance Lengthens the spine
Warrior III improves balance, memory and concentration, and tones and invigorates the whole body.
Contraindications: Recent or chronic injury to the legs, hips, back or shoulders.
Variations: A) Hold on to opposite elbows with the arms over your head. B) Bring the arms out to the sides. C) Place your hands on your hips. |
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Uttitha Padangusthasana |
Extended hand to big toe
Root, Sacral, Solar Plexus, Brow chakra
Improves balance, Strengthens the arches, ankles, calves, and thighs, Stretches the hamstrings Lengthens the spine, Builds focus, Develops willpower, Stimulates the mind, Cultivates poise |
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Chakravakasana |
Sunbird Root, Sacral, Brow chakra
Benefits: Balancing Table pose improves balance, memory, focus and coordination. This posture builds core body strength and lengthens the spine.
Contraindications: Recent or chronic injury to the knees, back, arms or shoulders.
Modifications: Place a folded blanket under the knees to protect them from pressure and stress.
Variations: Reach the arm and leg out to the side wall. |
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Sukhasana |
Easy pose
Root, Sacral, Brow, Crown chakra
Benefits: calms the mind. It lets you relax, concentrate on your inner soul & feel peace around you. gives a good stretch to your spine. helps in improving your body posture. gives a good massage to your calf muscles, knees & thighs as well
Accomplished pose is a comfortable seated position for meditation. This pose open the hips, lengthens the spine and promotes groundedness and inner calm.
Contraindications: Recent or chronic knee or hip injury or inflammation.
Modifications: Place folded blanket under knees or under the hip bones.
Variations: This pose is very similar to Easy pose, Sukhasana. |
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Paschimottanasana |
Seated forward fold
Root, Sacral, Solar Plexus chakra
Benefits: Stretches the spine, hamstrings, and calves, Improves digestion, Stimulates the lymphatic and reproductive systems, Improves liver, kidney, and colon function, Alleviates high blood pressure, Reduces fatigue and insomnia, Soothes the nervous system, Relieves stress, anxiety, and mild depression
Seated forward fold provides a deep stretch for entire back side of body from the heels to the neck. Forward fold calms the nervous system and emotions and stimulates the reproductive and urinary systems.
Contraindications: Recent or chronic injury to the arms, hips, ankles or shoulders.
Modifications: If you cannot reach your hands to the feet: A) Use a yoga strap around the feet and hold on to the strap with both hands. B) Bend the knees enough to reach the feet with the hands and to place the head on the knees.
Variations: If you have the flexibility, reach the hands in front of the foot, clasping hand to wrist. |
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Uttanasana |
Standing forward fold
All seven chakras
Benefits: Strengthens the feet, knees, and thighs, Stretches the hamstrings and calves, Improves the function of digestive and reproductive systems, Opens the hips and groins, Stimulates the liver, kidneys, and digestive system, Relieves menopausal discomfort, headache, insomnia, and fatigue, Soothes the nervous system, Relieves stress, anxiety, and mild depression
Standing Forward Fold pose lengthens the spinal column and stretches the backs of the legs and the back muscles. This posture stimulates digestive, uro-genital, nervous and endocrine systems.
Contraindications: Recent or chronic injury to the legs, hips, back or shoulders.
Modifications: Place yoga blocks under the hands. Variations: There are multiple variations on the placement of the hands: A) Hold on to the backs of the ankles, B) Scoop the fingers under the feet until the toes reach the wrists, C) Cross the arms behind the legs and hold onto the front of the ankles with opposite hands, D) Clasp the elbows behind the legs. |
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Balasana |
Child pose
All seven chakras
Alleviates head, neck, and chest pain, Opens the pelvic floor, hips, and low back, Stretches ankles, knees, and hips, Opens the upper back, Calms the mind, Reduces stress, Lessens fatigue |
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Kapotasana |
Pigeon pose
Root, Sacral, Solar Plexus chakra
Energizes the body, Opens the hip flexors, thighs, chest, and shoulders, Improves circulation to the abdominal cavity and low back, Stimulates the digestive and reproductive systems, Energizes the mind, Relieves mild depression and anxiety, Reduces stress
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Ardha Matsyandrasana |
Half Lord Of The Fishes
Root, Sacral, Solar Plexus chakra
Benefits: Half Lord of the Fishes pose opens, lengthens, nourishes and realigns the spine. This pose stimulates the nervous, digestive and reproductive systems.
Contraindications: Recent or chronic hip, back or shoulder injury or inflammation. |
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Upavishta Konasana |
WIDE SEATED FORWARD BEND POSE
Root, Sacral, Brow chakra
Strengthens the low back, Lengthens the spine, Opens the hips, groin, and shoulders, Stretches the hamstrings, calves, and inner thighs, Stimulates digestive and reproductive systems, Increases circulation to liver and kidneys,Soothes the nervous system, Relieves stress, anxiety, and mild depression |
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Setu Bandhasana |
Bridge pose
Solar Plexus, Heart, Throat chakra
Improves flexibility in the spine and shoulders, Stimulates the nervous system, Aids digestion, Opens the chest, neck, and shoulders, Stimulates the thyroid and parathyroid glands, Increases lung capacity,Relieves menstrual and menopausal discomfort, Relieves high blood pressure, asthma, and sinusitis, Reduces fatigue, Energizes the mind, Relieves mild depression and anxiety, Reduces stress |
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Ardha Chandrasana |
Half Moon pose
Root, Sacral, Solar Plexus, Brow chakra
Benefits: Half Moon pose improves balance, focus, concentration, and confidence. This posture opens the hips and strengthens the ankles, knees and lower body. Improves circulation
Contraindications: Recent or chronic injury to the legs, hips, shoulders or back. Neck Pain , Low Back Pain, Low Blood Pressure |
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Bakasana |
Crow pose
Root, Sacral, Solar Plexus, Brow chakra
Improves balance and coordination, Improves digestion, Strengthens the abdominal muscles, building core strength, Opens the hips and back, Strengthens the arms and wrists, Stretches the wrists |
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Savasana |
Corpse pose
All seven chakras
Lowers blood pressure, Relaxes and rejuvenates the body, Reduces fatigue, Reduces stress, mild depression, and anxiety, Reduces insomnia, Calms and centers the mind |
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Salamba Sarvangasana |
Supported Shoulder Stand pose
Throat, Brow chakra
Stretches and strengthens the neck, shoulders, and rhomboids, Alleviates insomnia, Relieves sinus pressure, Improves circulation, Helps relieve menopausal discomfort, Stimulates thyroid, prostate function, Relieves mild depression and stress,Calms the mind |
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Halasana |
Plow pose
Root, Sacral, Throat, Brow chakra
Assists in relieving backache, Stimulates the thyroid and parathyroid glands, Stretches the shoulders, Strengthens the spine, Alleviates insomnia, Helps relieve menopausal discomfort, Calms the mind, Reduces mild stress and anxiety |
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Bhujangasana |
Cobra pose
Heart chakra
Improves posture, Stimulates the circulatory, digestive, and lymphatic systems, Opens the chest, shoulders, and throat, Lengthens the spine and increases spinal flexibility, Strengthens the low back, shoulders, and legs, Reduces fatigue, Energizes the mind, Relieves mild depression and anxiety, Reduces stress |