Uttanasana (Standing Forward Bend) ut = intense; tan = stretch About the pose: As the Sanskrit name says, Uttanasana is an ‘intense’ stretch and as such, caution should be used by accentuating that the majority of the forward bend comes from the hips rather from the back.  The misconception that it is ‘good’ or ‘admirable’ […]

Ustrasana (Camel Pose) ustra = camel About the pose: Ustrasana is a kneeling backbend that also lengthens the hip-flexors.  The importance of this pose, like with all backbends, is to avoid limiting the bending to the lumbar region (the most easy to extend part of the spine) and instead simultaneously open the chest and shoulders […]

Navasana (Boat Pose) nava = boat About the pose Navasana is a seated balance posture which concentrates on building internal focus and strength.  The point of balance is on the tripod between the sitting bones and tailbone.  If the abdominal muscles are weak, the back will round.  This needs to be avoided to prevent injury; […]

Salamba Sarvangasana (Shoulderstand) Salamba =with support; Sarvanga = all limbs About the pose: Salamba Sarvangasana (supported shoulderstand) is an inversion posture: The feet are the highest point, carried and lifted by the legs, pelvis and spine.  The weight rests primarily on the upper back and shoulders but when first learning the pose, also place weight […]

Bhujangasana (Cobra pose) Bhujanga = serpent, snake About the pose: This is a prone backbend which can be quite strong in its full pose. As such, it is critical not to reduce this pose to bending in the lower back (lumbar area) and instead include lengthening of the upper back by drawing the shoulders back […]

Utthita Trikonasana utthita = extended trikona = triangle About the pose: Utthita Trikonasana uses the legs to firmly ground the lower body (creating a triangle with the floor) and through the vertically extended arms it rotates and stretches the upper body (creating a triangle between the front foot and grounded hand).  It promotes body awareness […]