
Ecstatic Yoga Workbook
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Asana I Workbook
Benefits & Contraindications
Benefits & Contraindications of Major Poses
Standing Poses
Mountain, Tadasana
Benefits
-Improves posture
-Strengthening of the entire body.
-Spinal alignment
- Sciatica Relief
Contraindications
-None
High Lunge. Ajanasana
Benefits
-Strengthens and stretches groin, quadriceps, iliopsoas, hamstrings and calves.
Contraindications
-Never force
-Injuries or chronic problems in knees, shoulders, back & neck
Warrior I, Virabhadrasana I
Benefits
-Strengthens arms, back, legs, and ankles.
- Opens hips and chest.
- Improves focus, balance & stability.
Contraindications
- Leg and back injuries.
Warrior II, Virabhadrasana II
Benefits
- Opens hips and shoulders
- Stretch's inner thigh and groin
- Stretches legs, arms and abs
- Improves posture
Contraindications
- Neck injuries
- High blood pressure
Reverse Warrior, Viparita Virabhadrasana
Benefits
- Improves spinal & hip flexion
-Strengthens leg muscles
- Helps to lower BP
- Helps alleviate back pain
-Activates heart and throat chakras
Contraindications
- 3rd trimester pregnancy
- Hip, back, neck, knee or ankle injury
Side Angle
Benefits
- Stretch's side body
- Open's inner thighs
- Strengthens legs
Contraindications
- Hip & neck injuries
Triangle, Utthita Trikonasana
Benefits
- Strengthens legs
- Stretches groin & hamstrings
- Opens chest & shoulders
- Improves balance & stability
Contraindications
- Low or blood pressure
- Injuries back, neck, hips and shoulders
- Migrane
Pyramid, Parsvottanasana
Benefits
- Strech's the hamstrings
Contraindications
- High blood pressure
- Heart issues
- Back injuries
- Hernia
Star, Utthita Tadasana
Benefits
- Improves posture
- Lengthens body
- Elongates spine
- Heart opening
Contraindications
- Low blood pressure
- Lightheadedness
- Migranes
Goddess, Utkata Konasana
Benefits
- Boosts energy
- Improves posture
- Strengthens legs
- Opens heart
Contraindications
- Dizziness
- Migranes
- Very low blood pressureF
Floor
Camel
Benefits
-Opens heart & chest
-Improves posture
-Can relieve back pain
-Stimulates glands
-Improves flexibility
Contraindications
-Never force
-Injuries or chronic problems in knees, shoulders, back & neck
Modifications
-Bend only slightly back
-Blanket under knees
-Tuck toes for height
Childs Pose
Benefits
Contraindications
#Modifications
& Variations
* Can relieve back pain
* Stretch's back, shoulders & hips
* Slight inversion brings energy and blood flow to brain.
* Rest and restore
* Knee and shoulder injury
# Pregnancy spread knees wider
# Knees together
# Rest arms out or along body
# Blanket under knees
# Bolster under stomach
# Rest head on block or fists
# Curl toes under
Seated Forward Folds
Spinal Rocks
Butterfly/Bound Angle
Table
Hip Opening
Pigeon
Supine Pigeon
Frog
Fire Log
Hero
Supine Butterfly
Baby
Happy Baby
Low Lunge
Blaster Pose
Backbends
Up Dog
Cobra
Bridge
Wild Thing
Wheel
Inversions
Forward Fold
Down Dog
Half Shoulder Stand
Headstand
Paramid
Twists
Revolve Triangle
Seated Twist
Supine Knee Down Twist
Balance
Tree
Warrior III
3 Legged Dog
Eagle
Dancer
Hand to Foot
Balancing Bear
Balancing Table
Video
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Analytics
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Bandhas
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Foundations
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Pranayama analytic
Asana/Prana/Med

Foundations

Pranayama Practice

Foundations
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