Texas Yoga Butterfly

Yoga will bring you from caterpillar through coccoon, and on to the freedom of the butterfly.
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HATHA YOGA POSES

 

 

 

 

 

 

 

 

 

ASANAS

Knee-ChestProne Spinal Twist-Each Side
  • Stretches back and hips
  • Strengthens neck and abdominal muscles
  • Relaxes back and shoulders
  • Stretches and relaxes hips and shoulders
  • Loosens neck and spine
  • Induces calm and relaxation
      
BridgeForward Bend

 

  

  • Reverse pull for back
  • Firms and strengthens thighs, buttocks, and back
  • Opens chest increasing lung capacity 
  • Improves circulation
     
     
  • Stretches and loosens spine
  • Discourages constipation
  • Nourishes visceral organs
  • Improves digestion
  • Avoid over-stretching small of back
  • stretches hamstrings (backs of thighs)
     


Spinal Twist

Table Lift
  • Prevents slipped discs and pinched nerves
  • Keeps spine supple and aligned
  • Nourishes spinal nerve centers
  • Strengthens arms and shoulders
  • Stretches and opens lungs and chest
      
SittingCat Stretch


  • Teaches awareness, patience, meditation and self-knowledge
  • Release all that tension and stress you're holding onto in your shoulders and upper back
     


Mule-Kick

Yoga Mudra


  • Strengthens lower back
  • Teaches concentration and focus
  • Relaxes back and neck
  • Improves blood flow to face and head nourishing complexion, brain, hair, teeth, eyes, etc.
  • Clears and relaxes mind
     
Back Arm LiftRelaxation
  • Squeezes and relaxes shoulders
  • Stretches, strengthens, and opens chest muscles
  • You know, relaxation.  Your immune and nervous systems especially benefit, and love it.
     


Half Moon

Dog Stretch

  • Opens chest, throat, and shoulders
  • Stretches hips, thighs, knees
  • Energizes and strengthens
  • Try to lift out of your pelvis
  • Basic runner's stretch for shoulders, back, and legs
  • Bend knees for easier 'puppy stretch"
  • Remain broad and open across shoulders
  • Try not to sag/collapse into pose so as to:
  • Maintain strengthening effects of posture
    

       Cow Posture (dangle)		Triangle

  • Stretches hips, legs, and spine
  • Improves circulation
  • Mind clearing and relaxing
  • Keep knees flexed
  • Avoid with retinal problems
  • Tones and stretches larger motor muscles
  • Increases lung capacity
  • Improves posture
  • Hold l5 to 30 seconds each side

 

 

      
Tree BalanceSide Sway

  • Helps balance, poise, and focus
  • Said to alleviate frustration
  • Strengthens feet and arches
  • Stretches and tones lateral muscles
  • Strengthens arms and shoulders
  • Stretches lungs and chest
     


Seated Warrior

Camel


  • Trains body to be still and alert
  • Stretches ankles, knees
  • Calming and relaxing
  • Be straight yet soft
  • May use pillow
  • Skip this one if you have low blood pressure
  • Realigns vertebrae
  • Prevents slipped discs
  • Helps digestion
     


Yoga Mudra
(folded leaf variation)

Rabbit


  • Relaxing and gentle stretch for back
  • Relaxes shoulders, face and head
  • Intense squeeze and stretch for shoulders and upper back
  • Energizing and relaxing
  • Nourishes face, brain and head
      


Shoulderstand

Fish


  • Do not practice if you have high blood pressure
  • Reverses gravitational pull on body
  • Gives upper body a healthy dose of rich arterial blood
  • Said to regulate thyroid
  • Counter stretch for shoulderstand
  • Good for asthmatics as it opens chest and increases lung capacity
  • Combats respiratory ailments
  • Do not practice with neck injury or problems