Ardha Matsydendrasana I Begin seated with legs extended. Bend left knee and place foot over the opposite leg. Bring opposite foot in toward buttocks. Cross right elbow to left knee and leverage back. Reverse. Benefits Stretches neck muscles. Tones the internal organs. Good for the spine and shoulders. Releases toxins. What it looks like A pretzel, a mixed–up professor, looking this way and that way.
Urdva Dhanurasana Rabbit Pose Place hands behind shoulders before pressing up into bridge pose. Come up onto head, draw shoulders on to back, curl under, then press up with hands into full pose. Benefits Good for rounded shoulders and back. Aids respiration. Improves energy. Opens heart. Strengthens arms, shoulders and wrists. Makes back flexible. What it looks like Rainbow Pose A wheel, a rainbow, a tunnel, a magic portal through an invisible door in the wall.
Begin in table position. Place hands on ankles, then arch the back and tuck head under. Place gentle weight on head. Benefits Stretches the back, arms and neck. What it looks like A rabbit, a butter ball, a bomb, a seed.
Eka Pada Rajakapotasana prep Begin in table position. Bring one knee forward and extend back leg out, activate back leg. Extend up. Bow forward. Switch sides. Benefits Opens the hips. Stretches the legs. Opens the heart. What it looks like Someone crawling on the ground, a seal, a pigeon, ice skating.
Janu Shirsasana Begin sitting and bring one bent knee in and extend other leg out. Draw in with the inner thighs and extend out through the feet. Extend forward and bring chest to thigh. Benefits Stretches and strengthens hamstrings. Tones kidneys and liver. Heart is at rest. What it looks like Branches, an arrow.
Padmasana Seated, lift each foot and cross onto each thigh. Try both sides. Benefits Helps with relaxation and calms the mind. Opens the hips. What it looks like Lotus, any flower, a fairy, a meditating Genie.
Virasana and Supta Virasana Begin by kneeling. Bring legs and feet slightly out to the side of the leg, toes pointing straight back, then gently sit back as far as comfortable. Make ankles and toes active. Benefits Removes fatigue. Stretches quads and thighs. Relieves stomach problems. Calms the mind. Encourages deep Hero Pose breathing and a rested heart. Good for the knees. Opens the chest. What it looks like Somebody who is tired and wants to take a nap, a frog king, a smiling fish, a heart.
Bekasana Begin in table position. Spread knees out toward edges of mat and bring heels together. Bow forward onto stomach and elbows. Press feet into each other and extend out through the knees. Variation: Lower legs are perpendicular to upper legs and feet out. Benefits Abdominal organs are toned. Stretches the hips and thighs. What it looks like A frog, a diamond, a minnow, a swimmer under the deep sea.
Natarajasana Begin standing on one leg and bring knee to hands. Bring right hand to hold right big toe. Then arch back and tuck tailbone. Press foot into hand. Extend left hand out and bow forward, balance. Reverse sides. Extended Legs Pose Windmill Feather Dancer Pose Benefits Strengthens leg muscles. Develops poise. Stretches the shoulders and expands the chest. Benefits the spine. What it looks like A dancer, a tea pot, a lightening bolt, a hunter, a gazelle.
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.
