These are the basic yoga stretches and poses we commonly cover in a Beautifully Broken Yoga class.
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Sit comfortably, knees bent, either feet crossed or sole touching opposite shin.
Knees soft and hips open.
Keep spine long & lengthened, sitting bones rooted to the mat.
Shoulders back and down.
A blanket may be used under hips for comfort.
Take a few deep breaths.
A perfect pose for surrender
Press hands into mat, fingers wide.
Lift hips up and back toward the ceiling.
Press heels to the floor, only as much as is comfortable for your body.
Drop crown of head toward the floor.
Shoulder blades back and down away from ears.
Soften heart towards the thighs.
Stretches the shoulders, hamstrings, calves, arches, and hands
Strengthens the arms and legs
Relieves headache, insomnia, back pain, and fatigue
Feet apart, hips facing forward.
Turn front foot forward, back foot is at 45 degree angle.
Bend front knee 90 degrees directly above ankle.
Arms out to sides reaching and lengthening.
Center the body.
Strengthens and stretches the legs and ankles
Stretches the groins, chest and lungs, shoulders
Stimulates abdominal organs
Start in Mountain.
Inhale arms up to Heaven, exhale and fold forward, floating arms down to ground.
Knees are soft.
Stimulates the liver and kidneys
Stretches the hamstrings, calves, and hips
Strengthens the thighs and knees
Start in Tabletop.
Send hips back towards heels.
Arms stretched long forward.
Forehead to mat.
Take knees out wide/big toes touch for a deeper stretch.
Gently stretches the hips, thighs, and ankles
Calms the brain and helps relieve stress and fatigue
Relieves back and neck pain when done with head and torso supported.
Stand tall, lift crown of head.
Weight is even over the four corners of each foot.
Ribs knitted in.
Shoulders back and down, heart open.
Stretches the belly
Stretches the shoulders and armpits
Lie on belly, fingertips in line with shoulders.
Press palms down, lift upper body slowly.
Lengthen up as much as is comfortable for your body.
Thighs may remain on floor or you may engage and lift them, pressing tops of feet into mat.
Stretches chest and lungs, shoulders, and abdomen
Firms the buttocks
Legs apart in a wide stance.
One foot points forward and other points straight.
Hips face front.
Arms out to sides.
Reach front fingertips forward, drop hand slowly to thigh or shin, and then floor if possible.
Lift opposite arm high, option to gaze up at hand.
Hold and repeat on other side.
Stretches and strengthens the thighs, knees, and ankles
Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
Stimulates the abdominal organs
Helps relieve stress