Marjaryasana/Bitilasana (Cat/Cow pose) is a combination of two yoga poses that gently stretch and warm up your spine. The Sankrit name for cat cow pose is Marjaiasana. Marjay meaning cat and Bitil meaning cow (asana meaning pose).  Cat/Cow pose consists of moving the spine from a rounded position to an arched position. Hence Cat/Cow pose is good for the spine. It’s a basic motions but it is enormously beneficial in preventing back pain and maintaining a healthy spine. Bringing movement and flexibility to your spine helps your body to become more coordinated. Try a few slow rounds of Cat-Cow when you wake in the morning, before bed, or after sitting for a long period. You may notice yourself walking taller throughout the day! 😊

How To Perform Cat-Cow Pose:
 
Cat Pose
1. Start on the ground with a neutral spine in table-top position with your knees and hands on the floor. Your knees should be hip distance apart in line with your hips and your arms should be straightened and in line with your shoulders. Keep your head in line with your body and either close your eyes or gaze towards the ground.

2. Take an inhale while in this neutral spine position and then slowly exhale your breath while rounding your spine towards the sky, keeping your hands and knees where they are.

3. As you round your spine you will gently release your head towards the ground while making sure not to tense your neck. Engage your lower core muscles and really try to bring your tailbone towards the center of your body while rounding your back as high as you can.
 
Cow Pose
4. Once you have released your entire breath in Cat Pose start to inhale deeply while dropping your belly towards the ground.

5. Begin to arch your back and lift your chest towards the sky keeping your neck in line with your spine. Release your lower belly to the ground while actively lifting your tailbone to the sky.

6. After a full inhale while in Cow Pose, start to slowly exhale your breath and move through to Cat Pose once again. Continue through the Cat-Cow sequence as many times as you need, maintaining a slow and steady breath the entire time.
 

We often use and abuse our shoulders a lot more than we realize. Whether it’s sitting at a computer, lifting weights, or even doing a few too many Chatarungas, it’s important to balance all of that strengthening or lack of movement with opening postures. Try these shoulder-openers when your shoulders are feeling tight or especially overworked.
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Forward fold with chest expansion
Begin in a forward fold with your feet at least hip-width apart. Allow your head and neck to relax. Interlace your hands at your lower back. If your shoulders are tight, keep a soft bend in your elbows. Slowly draw your palms forward, over your head, to open through the chest and shoulders. Take the shoulder opening to your limit, and breathe here for as long as it feels good.

Eagle
Begin in chair pose, or Utkatasana. On an exhale, swing your right arm under your left, and bring your right palm to meet your left in front of your face. Lift your right leg over your left leg and compress your inner thighs, finding a tight wrap. Find a bind with the right foot behind the left calf, or use your right foot as a kickstand. Breathe here with a strong core, and draw your elbows away from your chest, and your palms away from your face. Switch sides when you’re ready.

Floor Bow
Begin on your belly with your chin facing forward. Bend your knees, drawing your heels up to your gluts, and reach back and capture your feet or ankles from the outside. Exhale, and as you inhale, kick your feet into your palms, lifting your chest away from your mat. Gaze straight forward, and try to rock your weight into your belly. Draw your knees toward one another and breathe.

Camel
Kneel and walk your knees toward the front of your mat. Lift your hips over your knees, and bring your palms to your lower back, fingertips facing down for a deeper shoulder opening. Squeeze your elbows toward one another and lift your gaze while you open through your chest. Keep your hips stacked over your knees, and arch your spine while you lift through your heart. Find five breaths in your fullest expression, and keep pressing your elbows toward one another to open through your shoulders.

Cow-Face
Begin in a seated position. Bend both knees, and swing your left leg underneath your right. Nestle your left heel next to your right hip. Stack your right knee over your left, and let your right foot rest on the mat beside your left hip. Extend your left arm high, bend at your elbow, and reach your left palm in between your shoulder blades. Bring your right arm behind your back, bending at your elbow and reach up to grasp your left fingertips with your right. If you can’t grasp opposite fingertips, you can use a towel or a strap. This is a very intense shoulder opener – either stay here, or fold forward from your hips. Switch sides after 5 or 7 breaths.
 

Balasana (Child’s Pose) comes from the Sanskrit words bala meaning child and asana meaning pose. Child’s pose is practiced in almost every style of yoga and class.  This pose is usually practiced as a way to rest after an intense pose or sequence.  However, it has numerous benefits of its own.  Balasana is a great pose that allows you to turn inward; providing the opportunity to calm the mind and restore energy. Child’s pose is a basic beginner pose that nearly anyone can do.

Child’s pose is one of the most common postures that you will see when using yoga for back pain due to the versatility that it offers. Child’s Pose relieves tension in your back and hips while increasing flexibility and circulation to the muscles and joints in your low back. When practiced in the full expression of the posture, Child’s Pose can produce immediate back pain relief. Above are more great benefits of Child’s pose.

Getting into the pose:
To come into this pose, kneel onto the floor, and sit back onto your ankles. Keep your knees and big toes touching one another as you sit back. Lean forward at the waist and place your forehead on the floor. If your hips pop up, don't worry about it. As you stay in the pose, keep inviting your hips to meet your heels.

Your arms can take several positions:

1. Straight over your head with your palms on the ground, as you draw your hands forward to open your shoulders under your arm pit, as shown in the photo above,
2. Arms are by your side, with hands, palms up and moving toward your feet, relaxing your shoulders toward the ground, not shown.

To open your body farther, begin the pose in the same manner as described above. Instead of keeping your knees together, spread them as wide apart as is comfortable for you. Still keeping your big toes together.


Caution:  If you have a groin injury, back or hip problems, consult with your physician prior to doing this pose. Please, carefully check in with your body before doing this pose, and do NOT do anything in which your body feels unsafe!

 Padangusthasana or Big Toe Pose is a beginner yoga asana (pose) that is a very good stretching pose for all muscles of the body – from head to toe. In Sanskrit Padangusthasana translates as Pada meaning foot, angustha meaning thumb, hasta meaning hand, so the pose literally translates to thumb to foot pose and hand to foot pose.

Practicing this pose increases blood circulation to the brain and stretches the thigh muscles, hamstrings, calf muscles and the back, lower back and both the arms. This is one of the very few poses that increase muscle density and burn fat accumulated in them. Padangusthasana massages the liver and spleen and gives strength to the knees.

This pose is said to balance the body and mind is ideal for women who are trying to conceive due to its stretching quality. Big Toe Pose improves concentration, memory and focus and can help prevent osteoporosis to a great extent. It calms down the practitioner and cures headache and insomnia, making the body more flexible at the same time. The Big Toe Pose helps relieve wind and rejuvenates tired muscles.

How to do Padangusthasana:
 

• Begin by stepping or jumping your feet hip distance apart, feet are parallel and lined up with hip bones, fold at your hips, wrap your first two fingers around your big toes lift your head and heart

 

• Exhale fold forward, leaning your body weight toward the balls of your feet tuck your head in toward your knees. Slide shoulder blades down your back while broadening your collar bones and lengthening the back your neck. Allow your head to hang down placing traction on your neck vertebrae.

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• It is ok to bend your knees, as flexibility develops slowly work to straighten your legs.

 
 
Caution:  In all forward bending poses, be to fold from the hips, not the waist.  As you fold from the hips it will require a little more effort as you are moving more of your body than when folding at the waist.  Performing hip flexion instead of spinal flexion in this pose will protect your intervertebral discs.

Garland Pose is a hip-opening yoga pose that helps to lengthen and open the hips, helping to create more mobility. The Sanskrit name for Malasana comes from two words: mala meaning garland and asana meaning pose. Malasana offers numerous benefits especially for those who sit all day at work. Sitting leads to a higher percentage of stress on the back and lower spine. When we sit at a 90-degree angle in a chair, we shorten our hip flexors (the psoas). As the psoas shorten, our lumbar spine is pushed forward and pulled out of alignment. Prolonged sitting can lead many people to experience a back injury or pain.

Our hips are one of the largest joints in our bodies, an energetic area where we tend to store anger, tension and rigidity. Our hips allow us to move forward in life with grace and ease, therefore, it’s important to keep this part of our body limber, open and lubricated. When aligned properly, practicing this pose can feel great, opening up the hip flexors and offering a deep stretch to the groin muscles and a complimentary release for the sacral chakra (second chakra) which oversees the flow of creative, sexual and reproductive energy. It can also help strengthen and relax the lower back, calves, and glutes. It also helps boost metabolism, stoke the digestive fire, and alleviate constipation.

Modifications & Variations

• If your heels don’t come to the floor, place a folded blanket or rolled yoga mat underneath them. If you need extra support squatting, you can sit on a yoga block (as seen in the picture).
• Rest both hands on the back of a chair.
• Rest one hand along a wall to the side of the body.
• Practice the pose with your back against a wall.

 
Tips

• Avoid jerking, pulling, pushing, or forcing any movement in this pose. Let your movements be slow and smooth.
• Do not bounce your hips up and down. Doing so can over-strain your knees and hip flexors.
• Keep shifting your weight back into your heels.
• Lengthen the front of your torso and keep your spine long, not rounded.

Revolved Side Angle pose or Parivritta Parsvakonasana comes from the Sanskrit word, Parivritta meaning to turn around, Parsva meaning side and asana meaning pose. Parivritta Parsvakonasana is a side angle twist pose that has many variations. One of the classic variations for Revolved Side Angle Pose is to practice this pose with Anjali Mudra(hands in prayer position near your sternum). 

All twisting asanas stimulate detoxification, improve blood circulation and rejuvenate the spine. When you twist your torso you compress your internal organs, cutting off all blood supply. When you release the twist you allow fresh blood to flow to your internal organs. This process cleanses your organs and improves their ability to function.

How to perform Revolved Side Angle Pose
 
Begin standing in Mountain Pose (Tadasana) with your feet hip-distance apart and your arms at your sides. Breathe deeply and evenly, calming your mind and focusing on the present moment.
Turn to the right and step your feet wide apart, about 4 to 5 feet. Turn your left foot out 90 degrees. Align your front heel with the arch of your back foot. Your pelvis and torso should face the same direction as your toes.

1. Bend your knee over your ankle so your shin is perpendicular to the floor. Press your weight through your left heel. Inhale and raise your arms overhead. This is Warrior I (Virabhadrasana I).
2. Bring your palms together at your chest in prayer position. Exhale and rotate your torso. Lean your torso toward your front thigh and bring your elbow to the outside of your thigh.
3. Press your upper arm against your thigh, then draw in your shoulder blade to turn your chest.
4. Keep your entire body hugging tightly to the center line of your body. Work to keep your back heel, hips, spine, and head in one straight line.
5. Turn your gaze to the back wall or ceiling.
6. Extend through the crown of your head, lengthening your upper body. Draw your shoulder blades firmly into your upper back.
7. Lengthen your spine further on your inhalations and twist deeper on your exhalations.
8. Hold for 5 full breaths. Then inhale to return to Warrior I, reaching both arms overhead. Exhale and bring both hands to the mat and come into Downward Dog (Adho Mukha Svanasana). Repeat the pose for the same amount of time on the opposite side.

Caution: 

• Since this is a twisting pose, it is not recommended for anyone who has neck problems or problems in the lower back.
• Avoid practicing the pose if you have a headache or suffer from high or low blood pressure.
• For those with neck problems, avoid turning your head too much.
• Never force the twist! Only turn as far as it feels healthy and comfortable; then, gently deepen the pose from there.

 
 
Parivrtta Parsvakonasana is a powerful pose that can shift your yoga practice to a deeper level. It will build focus, detoxify your organs, and develop inner and outer strength. When practicing this pose, remember that the "goal" is not to achieve the full expression the pose, but to be aware of the pose you are currently in; staying focused in the present moment.

Purvottanasana or Upward Plank pose (as many people refer to it), comes from the Sanskrit word Purva meaning east side (anterior portion of the body) and Uttana meaning intense. The direct translation is intense stretching of the east or anterior portion of the body. Although not usually practiced in typical Vinyasa style yoga classes, Purvottanasana is the eighth pose of the Ashtanga primary series, and the third seated pose. It is one of the best postures in the seated primary series for developing hamstring and back bending strength.

This pose is unique in a couple of ways; first, it lengthens the front of your body, from head to toe by lifting your front body away from the floor into a gradual back-bend strengthening your back for other back bends, such as Ustrasana (Camel Pose). Second, it is one of the few poses that takes your arms into deep extension, a movement that is useful preparation for Shoulderstand; another pose that requires similar action at the shoulder joint.

Tips for Beginners
If you cannot get in the full position, do not worry! At first this position can be difficult, but do not become discouraged. You can practice this pose by leaving your knees bent (as seen in the picture), as if your body was a table with four legs. Once you are in this “table-top” position, slowly begin to lift your hips and pelvis off the floor using the strength of your quadriceps. Remember to keep your feet planted firmly on the floor.

Gradually practice. Hold for a few seconds at a time in Purvottanasana and practice the position in short sessions that will lengthen progressively over time. Remember to breathe in and out through your nose (don’t hold your breath).

Caution 
Because you bear your body weight on your wrists and hands in the extended position, people with wrist problems, including wrist pains, sprains, strains, and carpel tunnel syndrome, should use caution when practicing this pose. You may should modify your hand position, use a wedge, or lower onto your elbows to do the pose safely. As with any pose that drops your head back into a back-bend (extension), people with neck issues, especially degenerative discs and facet joint arthritis, should consider keeping the chin tucked to your chest when practicing this pose.

If you suffer from any medical condition, seek the advice from your healthcare professional prior to beginning any exercise regimen, including yoga.

​Marichyasana is named after the sage Marichi. The word Marichi literally means a ray of light. In Hindu mythology, Marichi was the son of Brahma and chief of the Maruts (also called vayu or wind-gods). He’s one of the seven (sometimes 10 or 12) sages (rishis) or lords of creation (prajapatis), who intuitively "see" and determine the divine law of the universe (dharma).
 
Benefits: Twists are important asanas for spinal health; they keep the spine flexible and bring fresh blood supply to the spinal nerves. Twisting also has an effect on the abdominals, alternately stretching and contracting as you twist one way and then the other. Spinal twisting enhances prana flow all around the abdomen, nourishing the pancreas, kidneys, stomach, small intestines, liver, and gall bladder while compressing and squeezing out excess flatulence that becomes trapped and uncomfortable in the body. Twisting should take place in the thoracic spine (where the ribs attach to the spine). 
 
How to: Starting with your legs straight in front of you, bend your right knee so it’s flat on the floor close to your body. Sitting tall, place your right hand behind you to support you. As you exhale, twist to bring your left elbow across your body so it hooks on the outside of your right knee. If your elbow doesn’t reach, you can bring your arm across your shin and grasp your thigh with your left hand. Remember to keep pressing your right foot down into the earth, and sit tall with your spine straight and shoulders down. Stay here for five deep breaths then repeat other side (Sometimes breathing is difficult in twisting postures because the abdomen is compressed, as your flexibility increases and your abdomen twists clear of your thigh the breath will come easier).
 
Twists are a great way to wring out the internal organs, however, if you feel any pain in your knees, sit on a yoga block or bolster or move out of the pose. Also, pregnant women should always use caution or avoid twists altogether