Asana Transformational Poses
Good morning followers!
I've almost completed my Yoga Life Coaching Certification taught by Victoria Hawkins!
Here are the Yoga Poses she teaches and also modifies for those who need adaptations.
1. Grounding and Strengthening Asana
An individual would use these poses to feel STABLE, STRONG, and SURE, and to increase these Feelings in themselves.
Mountain Pose
Standing Half-Moon
https://www.yogajournal.com/practice/ways-to-practice-half-moon-pose/
Warrior One
Warrior 1 Pose: Learn to Do This Yoga Posture In 10 Steps | The Output by Peloton (onepeloton.com)
Warrior Two
https://www.onepeloton.com/blog/warrior-2-pose/
Five-Pointed Star
https://workoutlabs.com/yoga-poses-guide/five-pointed-star-utthita-tadasana/
https://www.yogawiz.com/yoga-poses/standing-poses/five-pointed-star-pose.html
Goddess Squat/Pose
https://www.youtube.com/watch?v=bLSMj6EgOLc&t=10s
Unveiling The Magic Of Goddess Squat: Empower Your Practice (zudayoga.com)
Chair Pose
https://www.onepeloton.com/blog/chair-pose/
****Reminder: Return to Mountain Pose as your Base and Stabilizing/ Centering Pose.
2. Balancing Yoga
An individual would cultivate these poses to feel centered, balanced, and aligned. Each of these poses begins from the Mountain Pose.
Blessing Balance
A Yoga Sequence For Inspiring Gratitude | YogaRenew (yogarenewteachertraining.com)
Tree Pose
6 STANDING, CHAIR BASED YOGA POSE ADAPTATIONS. – Yuva Yoga
Shooting Star
Yoga For Any Room! Space Pose: Shooting Star | Health Powered Kids
Toe Balance
How to Do Toe Stand Pose in Yoga – EverydayYoga.com
3. Heart and Throat Opening Asana
This series is used to create an experience of opening up the physical area of the heart and lungs, energetically and emotionally opens the heart chakra to receive and offer more compassion, gratitude, and appreciation.
Mountain Pose
Back Hinge (Can Be Full of Modified from Mountain Pose)
Certainly! The Back Hinge Yoga Pose is a beneficial movement that can help improve flexibility and alleviate tension in the lower back. Here’s how you can do it:
- Stand with your feet hip-width apart and your arms down by your sides.
- Take a deep inhale, then on your exhale, hinge from your hips to bend forward. If the backs of your legs or lower back feel tight, you can bend your knees.
- Allow your head and arms to hang down, grabbing opposite elbows.
- As you breathe, imagine your spine decompressing.
This pose helps stretch the hamstrings and lower back muscles, promoting better posture and balance. Remember to listen to your body and adjust the intensity as needed1. If you’re experiencing low back pain, incorporating yoga poses like this can be helpful. bing.com
Half-Back
Ardha Uttanasana (Standing Half Forward Bend): Steps, Benefits, Precautions - Fitsri Yoga
How To Do Half Chair Pose | Benefits, Variations, Modification (yanvayoga.com)
Clasped Hands Behind Back in Mountain Pose (Can Use Strap for Modification)
How to do Parivrtta Utkatasana Chair | Tummee.com (pinterest-dot-tummee-prod.appspot.com)
Half-Back with Clasped Hands or Strap
Star Pose
Star Pose Mastery: Your Ultimate Guide to Utthita Tadasana - The Yoga Nomads
Seated Five-Pointed Star
When you wish upon a star, this pose strengthens, lengthens, and aligns your spine.
Try it:
Take a deep breath and extend arms out to either side. Keep your spine neutral. Stretch through your fingers and the top of your head.
If you can, stretch legs straight out too. Your limbs and head should help you form the star you are.
Hold for 5 breaths.
Seated Cat and Cow
How to Seated Cat Cow Pose: A Guide to Mindful Flexibility (bettertolife.com)
TapleTop With Cat and Cow
How to do Table Top Position & Cat-Cow - Yoga with Rachel (youtube.com)
Boat Pose
Boat Pose Yoga: How to Do Boat Pose and Variations - Hosh Yoga
Chair Yoga for Beginners | Seated Boat Pose (youtube.com)
Sphinx
Cobra
Yoga: Seated Cobra Pose - The Brain Health Magazine
4. Core Strengthening Asana
This series connects your physical and emotional core strength and increases the strength experience. It also offers an opportunity to get connected to one's Inner Wisdom and Intuition associated with the Solar Plexus Chakra.
Mountain Pose Focus on the Core Engaging Thighs, Lower Belly and Mid Belly
Staff Pose
Boat Pose
Reverse TableTop Pose
Reverse Tabletop Pose (Ardha Purvottanasana) (yogajala.com)
TableTop Into Modified Plank
How to do a modified plank using a chair and or a wall (youtube.com)
Yoga Instructions: Tabletop to Wild Thing - Rancho La Puerta
Rest In Puppy Dog or Child's Pose
Puppy Pose (Anahatasana): Steps, Benefits, And Contraindications - SharpMuscle
Puppy Dog Pose Chair (Uttana Shishosana Chair) Steps | Tummee.com
Full Plank or Plank on Forearms
How to Do Plank Pose (Phalakasana) | YogaUOnlineRest in Puppy Dog or Child's Pose
How to Perform Child Pose in Yoga: 11 Steps (with Pictures) (wikihow.com)
Five Minute Poses: Supported Child's Pose - Yoga with Eve Grzybowski (eveyoga.com)
*** Any standing or seated pose can also become core strengthening by engaging the belly muscles.
5. Releasing Asana
This series offers an opportunity to release in the physical body, the energetic body, and the emotional body. These postures require good breath pattern throughout and focus on exhalation of the breath.
Simple Seat Twist
11 Simple Twists to Increase Spine Mobility - Yoga Rove
Simple Seat Side Body Stretch
Seated Side Stretch — My Yoga Friend Deb
Diamond or Butterfly Seated Forward Fold
How To Practice Seated Forward Fold - Yoga Rove
Windshield Wiper Knees-Seated
Seated Windshield Wiper Pose (Upavistha Jathara Parivartanasana) (solylunayogi.com)
Roll Down to Your Back
Yoga Standing Roll Down for Lower Back (youtube.com)
Windshield Wiper Knees-Lying Down
Legs up the Wall
Legs Up The Wall Pose - DrWeil.com
Savasana
Savasana (Corpse Pose): Benefits, Steps & Variations (theyogahealth.com)
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