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19 Cards in this Set
- Front
- Back
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Sukhasana - Easy sitting pose |
Centering |
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Cakravakasana - Sunbird |
stretch low back muscles |
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Bhujangasana - Cobra pose |
strengthen & engage back muscles |
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Vajrasana - Thunderbolt or Heroes pose |
Activate spinal muscles, transition to standing |
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Tadasana - Mountain pose |
foundation ( dynamic movement to engage leg muscles |
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Parsvottanasana - intense side stretch |
stretch mid upper back one side at a time |
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Virabhadrasana 1 - Warrior I |
engage upper back muscles |
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Uttanasana- Forward Bend |
stretch back muscles symmetrically |
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Vrksasana- Tree Pose |
foundation, focus, balance |
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Ardha Utkatasana - easy chair pose |
stretch the back muscles |
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Adho Mukha Svanasana - Downward Facing Dog |
inversion, balance effort, core |
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Jathara Parivtti - Revolved Belly pose |
Rotate spine, stretch back/ side muscles |
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Janu Sirsasana - Head-to-knee pose |
Stretch back side assymmetrically |
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Ardha Matsyendrasana- half lord of fishes |
release spinal tension |
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Paschimottanasana - Stretch to the west pose |
neutral, stretch back |
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Dwipada Pitham - 2 footed bridge |
compensate strong forward bend |
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Apanasana- Vital air pose |
neutral, transition to resting |
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Savasana - Corpse pose |
conscious relaxation |
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Sukhasana - Easy sitting pose |
Pranayama/ develop exhale, core awareness Meditation focus: body, breath, visualization, or mantra |
