Prana Yoga Center

16/06/2021

05/02/2018

Step 1

Kneel on the floor, knees wide, and sit on your heels. Lean forward and press your palms on the floor with your fingers turned back toward your torso (thumbs pointing out to the sides). Bend your elbows slightly and touch the pinky sides of your hands and the outer forearms (up to the elbows) together. Then bend your elbows to a right angle and slide your knees to the outside of your arms and forward of your hands. Lean your front torso onto the backs of your upper arms and burrow your elbows deep into your belly at or below the navel.

Step 2

If your elbows slide apart, you can bind them together with a strap. Position the strap just above your elbows. If you can't quite manage the full pose (as described in the next step), support your feet on a block (sitting on one of its sides), placed near the back end of your sticky mat.

Step 3

Firm your belly against the pressure of the elbows. Lower your forehead to the floor. Then, straighten your knees and stretch your legs out behind your torso, tops of your feet on the floor. Firm your buttocks and round your shoulders slightly downward. Lift your head off the floor and look forward. Lean your weight slightly forward—if your legs and buttocks are firm and active, this slight shift of weight will lever your feet off the floor. Position your torso and legs approximately parallel to the floor.

Step 4

Hold at first for about 10 seconds, gradually increasing your time to 30 seconds as you gain more experience with the pose. Then lower your head and feet to the floor, bend your knees, and lift your torso off your arms.

Benefits

Strengthens the wrists and forearms
Tones the abdomen
Strengthens the back torso and legs

28/11/2017

Benefits

Strengthens the arms and wrists
Tones the abdomen

28/11/2017

Firefly pose is an arm balance pose that requires more core strength than arm strength.

Benefits

Stretches the inner groins and back torso
Strengthens the arms and wrists
Tones the belly
Improves sense of balance

27/11/2017

Fire up your abs for this difficult asymmetrical arm balance, Eight-Angle Pose.

Benefits

Strengthens the wrists and arms
Tones the abdominal muscles

27/11/2017

A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.

Benefits

Calms the brain and helps relieve stress and mild depression
Stretches the shoulders, hamstrings, calves, and arches
Strengthens the arms and legs, and core
Helps prevent osteoporosis

27/11/2017

Crane (Crow) Pose
Benefits

Strengthens arms and wrists
Stretches the upper back
Strengthens the abdominal muscles
Opens the groins
Tones the abdominal organs

16/11/2017

Camel Pose

16/11/2017

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Yoga For Anxiety and Stress. Awaken The Force! Move from the darkness into the light! Yoga has your back! In this practice video Adriene guides you through b...

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