Practices

benefits: strengthens wrists and arms, ankles and legs; opens shoulders and chest; balances the effects of strong forward bends; invigorates the body and spirit; promotes a sense of playfulness and joy.

benefits: Strengthens and stretches the legs; opens the hips; improves upper back and shoulder flexibility; creates stability, strength, and balance. Patricia Walden writes, “Women feel powerful and strong in this pose. It’s great for relieving joint stiffness in older women.”

benefits: increases blood flow to the abdomen, pelvis, and legs, strengthens legs and torso, brings stability to the body, tones abdominal organs.

benefits: strengthens back muscles; stretches abdominal and chest muscles; opens shoulder joints; increases flexibility in spine; counteracts effects of prolonged sitting; brings a sense of joy

Benefits: strengthens and stretches the legs; brings flexibility into the hips; improves balance and confidence; calms the mind and improves concentration

Strengthens back and leg muscles; opens the abdomen and chest; increases flexibility in shoulders and upper back; counteracts the effects of long periods of sitting; stimulates the thyroid; helps ease depression and high blood pressure; balances the nervous system.