Prasarita Padottanasana Spread legs wide, feet and toes pointing forward. Bend forward, palms down on the floor. Can do “windmills” with one hand on the floor and the other extended, twisting from the navel area. Benefits Develops hamstrings and inner thighs. Calms the mind and removes fatigue. What it looks like A tunnel, a mountain, going down a well to fetch water, a windmill.
Garudasana Begin standing in mountain pose, tadasana. Entwine left leg over the right leg. Extend left arm out, then cross right arm over it. Bend the elbows and entwine the two together and bring hands together. Release and fly out like an eagle. Reverse sides. Benefits Strengthens ankles. Stretches the shoulders. Removes cramps in calves. What it looks like A bird flying, twisted noodles.
Adho Mukha Shvanasana Begin in table pose. Lean back toward heels, then press hips and buttocks up and back. Straighten legs. Benefits Downward Dog Pose Removes fatigue. Develops the ankles, arms and abdominals. Strengthens and relieves stiffness in shoulders. Good for digestion. What it looks like A tunnel, a mountain, a house, a dog stretching, an upside down V, a magic portal.
DEMON POSE Bhujapidasana Come into a squat and place the hands on top of the feet. For variation, place hands on floor, shrug the shoulders and melt the heart. Keep the arms and hands strong as you squeeze with the inner thighs and lift off, balancing on the hands. Benefits Strengthens hands and wrists. Creates strong abdominals. Develops the leg and arm muscles. What it looks like Good for antagonist characters, demons, dragons, silly or scary creatures, tricksters.
COBRA POSE Bhujangasana Begin lying flat on stomach, hands back by the base of the breastbone. Uncurl toes and press into floor. Bring energy to the legs. Inhale up, shoulders on the back. Hiss like a snake. Benefits Cobra Pose Good for strengthening the back and spine. Expands the chest. What it looks like A snake, a piece of rope, a walrus.
Tadasana Stand with feet fist–width apart. Weight evenly distributed through all four corners of the feet. Muscles of the ankles, calves, knees and thighs engaged and hugging the bones. Inner thighs are back, tailbone tucked. Shoulders are on the back, hands pointed down. Feel the energy from the earth and feet drawing up into the core and extending out through the hands and head and feet. Benefits Naturally aligns the entire body. Spinal alignment. Teaches proper standing. Develops concentration. Makes back strong. Relaxing. Lotus Pose Mountain Pose What it looks … Continue reading
CHILD’S POSE Balasana Chair Pose Have child spread knees and extend arms forward in front of them. Also may move arms to the sides. Benefits A good resting pose. Good for the lower back. What it looks like A ball, somebody praying, begging, sleeping.
Simhasana Reclining Hero Pose Start in child’s pose, balasana, with arms and hands extended. Then press forward and let face go wild. Squish it up. Roar like a lion! Lion Pose Benefits Good for the speech and stammers. Releases tension in the face, jaw and body. Revives expression. What it looks like A lion, an alien, monsters, giant squids, dragons, witches.
Matsyasana Sit on hands, preferably palms facing down. Legs are extended. Drop elbows down to floor and arch back. Slide back enough so that head will touch the floor. Benefits Good for the abdominal organs. What it looks like A fish, a sleeping mermaid.
Ustrasana Kneeling with toes curved under or flat on the floor, place hands on hips. Extend and lift the spine as you arch the back. Drop the hands back onto the heels, press the hips forward, tuck tailbone. Benefits Develops hamstrings and inner thighs. Calms the mind and removes fatigue. Removes stiffness in neck and shoulders. What it looks like Camel Pose A tunnel, a mountain, going down a well to fetch water, any pose when a heart–opening realization occurs.
