Dhanurasana Begin lying face down. Bend knees. Bring shoulders on the back and grab ankles. Tuck the tailbone and arch up. Rock side to side for variation. Benefits Stretches the spine and keeps it flexible. Tones the abdominal organs What it looks like A bow, a circle, a bug, a ship.
Vrksasana Begin in mountain pose. Put weight onto left leg and then lift right foot to the left thigh, toes pointing downwards. Balancing, lift arms up over Table Position head, palms together. Flower the tree by opening the hands and bring arms down to the sides again. Switch sides. Benefits Develops balance and concentration, and tones the leg muscles. Tree Pose What it looks like A tree, a rocket ship.
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.
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.
Paschimotanasana Sit on floor with legs extended. Activate legs and inner thighs. Bow forward and touch toes. Seated Forward Bend Seated Twist Benefits Tones the abdominal organs, kidneys and is good for the spine. Lengthens hamstrings. What it looks like A flower getting ready to bloom, a shy animal.
