Pigeon Pose

Instructions

• Start with the Downward Dog pose

• Swing your left knee forward between your hands

• Square your hips towards the floor, place padding under the left side of your bottom as necessary to bring the hips square

• Gradually  bring your torso over your leg

• Keep your forearms and forehead on the floor, or you may extend your arms if you feel comfortable

• Hold this position between 1-6 breaths, then position your hands under your shoulders and curl your upper body up as you expand your chest. As you do this, tilt the chin up, and use your eye muscles to roll the eyes upwards.

• Keep your shoulders down away from your ears

• Coming out of the position, lower your torso back to the floor and rest on your side

• Repeat on the opposite side

Cautions

• Hip injuries
• Lower back injuries
• Knee injuries
• High blood pressure

Benefits

• Stretches and tones the spinal column and thighs
• Opens the hips and groin
• Strengthens the back muscles
• Massages internal organs 
• Strengthens the eye muscles

Cobra Pose

Instructions

• Lie on your belly face down, hands by the side of your shoulders
• Legs extended, feet together
• Inhale, raise your upper body and lift your chin as look upwards
• Exhale, keep your shoulders away from your ears and your elbows near your body
• contract the muscles in your legs and buttocks
• To come out of the position, lower your chin and gently release the torso, resting your head on the ground to finish
• Rest in the relaxed pose
• Alternatively you may keep your forearms on the floor

Cautions

• Spine, neck, back and shoulder injuries
• Low blood pressure

Benefits

• Improves flexibility of the neck, shoulders, spine and back

• Improves balance and concentration

• Strengthens the eye muscles, wrists, legs, buttocks, shoulders, and back

• Stretches the spine, abdominal region and also opens the chest cavity

Snake Pose

Instructions

• Lie face down, keeping your legs together with your fingers interlaced and resting on your buttocks
• Inhale, lifting your upper body and thighs off the floor, keeping your legs straight, and arms raised as far as is comfortable
• Gaze your eyes upwards
• Hold the position between 1-3 breaths
• Rest in the Relax Pose

Cautions

• Back, neck and shoulder injuries

Benefits

• Strengthens the muscles in your back, legs, buttocks and shoulders
• Stretches the thoracic and pelvic cavities
• Massages abdominal organs and improves their functions
• Stimulates the heart and lungs

Rainbow Back Arch

Instructions

• Lie face down
• Bend your legs and hold onto your ankles
• Inhale, raise the chest and lift your thighs
• Tilt the chin and gaze up with  your eyes
• Exhale and release
• Repeat two to three times, holding position between 1-3 breaths
• Rest in the Relax Pose

Cautions

• Back, shoulder, neck and hip injuries

Benefits

• Strengthens the back, legs and buttocks
• Lubricates the major joints of the body
• Opens the thoracic and pelvic cavities