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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