Beginner
Bird's Wing
Benefits:
Physical: Stretches the thighs, knees, and ankles; strengthens the whole arm and back, especially around the shoulder blades.
Bridge Pose
Benefits:
Stretches the chest, neck, and spine. Calms the brain and helps alleviate stress and mild depression. Stimulates abdomen, lungs, and thyroid, Rejuvenates tired legs. Improves digestion.
Bridge with Roll
Benefits:
Physical: Aligns spine; stretches the chest, neck, spine, inner thighs; stimulates abdominal organs, lungs, and thyroid; improves digestion.
Emotional: Calms the brain and helps alleviate stress and mild depression.
Rx For: Tired Legs
Camel
(Ustrasana)
Benefits:
Physical: Opens chest and spine, hip flexors
Emotional: Counteracts depression, energizes
Rx For: No motivation
Cat Cow Pointer Sequence
Benefits:
Physical: Loosens back and spine; creates flexibility in core
Emotional: Balancing
Rx For: Warming up for yoga
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