Viparita Karani: Legs Up the Wall can alleviate tired legs and feet. Also known to calm the mind and relieve mild back pain. Props needed: 2 blocks, 1 bolster, 1 blanket.

Durga-Go. The cat arches it’s back, the cow’s spine is hyperextended. Slowly moving through these two positions warms and stretches the spine and helps connect the breath to movement.

Sirsasana. Rest the crown of the head lightly on the floor as the body is completely inverted and held upright, supported by the forearms.

Jathara Parivartanasana: This pose massages and stimulates the abdominal organs while developing strength in the core muscles, facilitating increased movement in the spine.

Dhanurasana: Bow pose improves posture and counteracts fatigue. It stimulates the organs of the abdomen and provides an expansive stretch for the front body.

Salamba Sarvangasana: This pose promotes good blood circulation, calms the nerves, decreases depression and anxiety symptoms, eases fatigue, and improves immune function.

Marichyasana. Create a deep stretch in your shoulder joints as you wrap your arm around your bent knee, both hands clasped behind your back, as your other leg extends forward.

Eka Pada Rajakapotasana. Opens hip flexor muscles, groin muscles and hip rotator muscles. May also ease chronic low back pain. Use of blanket and block recommended.

Urdhva Hastasana. Stretch your whole body from feet to fingertips as you receive step-by-step guidance to one of yoga’s most basic pose.

Upavistha Konasana. Start in a seated straddle position, legs outstretched from the center. The torso then folds forward toward the floor from the hips. A blanket is recommended for a seat.

Janu Sirsasana. Seated forward bend where one leg is extended forward and the knee of the opposite leg is flexed and lowered laterally to the floor.

Urdhva Mukha Svanasana. Gazing upward, your entire body is lifted off the ground and supported on the palms and tops of the feet.

Ardha Uttanasana. Open the door to strengthening your abdominal core, low back and hamstrings as you hinge at your hips with a straight back.

Virasana. Kneeling posture where the hips reach for the floor between the feet. Can also be used to sit in some styles of meditation.

Adho Mukha Virasana.  Child’s Pose offers great emotional, physical and mental relief as well as releasing tension in the upper back, shoulders and chest.

Navasana. Your boat is strong as you sail through this seated balancing posture strengthening your core, thighs, hips and back. Concentration is sharpened and improved. 

Malasana. Open and expand your pelvic area and stretch your back as you squat. Builds strength in your ankles and feet.

Baddha Konasana. Holding the feet together and bending and rotating the knees out to the sides creates a pleasant and beneficial stretch for the groin, legs and thighs.

Shalabhasana. Fly like a superhuman with your arms and legs lifted as you lengthen and stretch your low spine and expand your shoulders and chest.

Chaturanga Dandasana. Feel your core strength as you hover inches above the ground, feet and hands planted firmly on the floor.

Plank pose builds core strength in the body and determination in the mind. Lena offers excellent instruction making this pose accessible and fun.

Dandasana. This pose gives a whole new meaning to the phrase “sit up straight”. Upper back and spine is straight, hips are flexed 90 degrees.

Bakasana. Balance the weight of your body on bent arms. Strengthen your arms and wrists and improve focus and balance.

Paschimottanasana. A seated, full forward bend. Great stretch for the hamstrings as well as the back. Calms and soothes the nervous system.

Parsvottanasana. Release tension throughout the entire back of the body as you bend and bow, stretching the legs and hips.

Uttanasana. Dive and fold at your hips as you melt into a forward fold that lengthens and stretches your hamstrings and spinal muscles.

Adho Mukha Svanasana. Fingers spread wide and strong, feet rooted, thighs engaged, your back is long and strong. Breathing deeply and powerfully your focus and strength build clarity and determination.

Utkatasana. Sit back in an imaginary chair, arms lifted overhead. Show your fierce power as you strengthen your hips and thighs.

Utthita Parsvakonasana. Feel your whole side body stretch as you reach out from your planted foot to your fingertips.

Virabhadrasana II. You are a strong warrior as you solidly ground both feet into the ground and stretch out from both hands. Feel your power as you gaze with focus.

Prasarita Padottanasana. Legs spread wide, fold forward and release any tension of the day. Great stretch for hamstrings and low back.

Tadasana. When you stand like a mountain, you are in the foundation pose for all standing poses. Tada!

Setu Bandhasana. From a supine position, build your bridge to health with this relatively easy back-bending posture.

Utthita Trikonasana. The triangle’s base is strength, the sides rise up with aspiration reaching the zenith, the pinnacle of mind and emotion. With strength and balance reach for your goals.

Bhujangasana. The Cobra raises her head with strength and awareness. Confidence builds as you breath in, engaging your back muscles lifting and lengthening forward and upwards.

Virabhadrasana I. In Warrior pose you stand strong and courageous, focused and determined to face life’s challenges. Your strong legs support your lengthening spine, your eyes focused on the goal.

Utthita Trikonasana. The triangle’s base is strength, the sides rise up with aspiration reaching the zenith, the pinnacle of mind and emotion. With strength and balance reach for your goals.

Savasana. Savasana is consciously letting go, actively surrendering to gravity; being pulled into back into earth. Allowing ourselves to melt into harmony with all.

Tadasana. When you stand like a mountain, you are in the foundation pose for all standing poses. Tada!

Vrksasana. Rooted in the earth, arms and branches reaching upwards you are strong; yet know when to bend, when to sway and change, when to offer shade and comfort to others.

Vrksasana. Rooted in the earth, arms and branches reaching upwards you are strong; yet know when to bend, when to sway and change, when to offer shade and comfort to others.

Hanumanasana. Forward splits pose – Start in a seated position and end with a forward split that lengthens the hamstrings and hip flexors.

Utthita Parsvakonasana. Feel your whole side body stretch as you reach out from your planted foot to your fingertips.

Parivrtta Utthita Trikonasana. A challenging asana, revolved triangle is a standing pose where the upper body twists around the spine.

Salamba Sirsasana. The crown of the head is cradled between the hands and the back of the head rests against the fingers while the spine and legs are vertical.

Adho Mukha Vrksasana. Handstand pose is supporting the body in a stable, inverted vertical position by balancing on the hands.

Parivrtta Parsvakonasana. Revolved side angle pose will improve your sense of balance, digestion and also aids elimination. Stretches all parts of the lower body plus the spine, chest, lungs and shoulders.

Urdhva Dhanurasana. Also known as full wheel pose, this asana will expand your chest and shoulders and stretches your hip flexors and core musculature.

Bakasana. Balance the weight of your body on bent arms. Strengthen your arms and wrists and improve focus and balance.

Surya Namaskar. Connect your breath to your movement as you flow through one of yoga’s most popular series of asanas, also known as sun salutations.