
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
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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
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Floor
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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
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Childs Pose
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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
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Seated Forward Folds
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Spinal Rocks
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Butterfly/Bound Angle
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Table
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Hip Opening
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Pigeon
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Supine Pigeon
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Frog
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Fire Log
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Hero
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Supine Butterfly
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Baby
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Happy Baby
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Low Lunge
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Blaster Pose
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Backbends
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Up Dog
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Cobra
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Bridge
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Wild Thing
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Wheel
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Inversions
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Forward Fold
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Down Dog
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Half Shoulder Stand
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Headstand
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Paramid
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Twists
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Revolve Triangle
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Seated Twist
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Supine Knee Down Twist
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Balance
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Tree
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Warrior III
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3 Legged Dog
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Eagle
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Dancer
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Hand to Foot
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Balancing Bear
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Balancing Table
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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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