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.
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.
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.
