I teach a class which I call my
18 Essential Poses.
Recently a student asked me to post them on the newsletter. Here they are with their English name and benefits:
Supta Virasana on bolster (reclining hero) - stretches whole front of body/opens chest
Supta Padangustasana (reclining hamstring stretch) - stretches hamstrings safely
Pigeon - modified Raja Kapotasana for hip opening
Adho Mukha Svanasana (downward dog) - stretches spine, hamstrings and is an inversion
Vrksasana (tree) - balance
Gomukhasana (Cow's face) - shoulders, prep for headstand
Garudasana (Eagle) - shoulders, prep for headstand
Trikonasana (Triangle) - standing poses for strength and hip work
Virabhadrasana I & III (Warriors I & III) Same+stretching the spine
Sirsasana (headstand) - Inversion (with teacher's guidance only)
Viparita Dandasana (backbend on a chair) - upper body backbend
Ustrasana (camel) - lower back bend
Bharadvajasana (seated twist) - twist
Janu Sirsasana (head to knee) - forward bend
Sarvangasana (shoulderstand) - Queen of Poses, Restful inversion
Halasana (Plow) - good inversion for people with a heart condition
Paschimottanasana (seated forward bend) -forward bend. Quietening.