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March Pose of the Month: King Dancers Pose

Nata - actor, dancer, mime Raja - king


FOCUS & INTENTION: Balance, back flexibility, leg strength and flexibility


“The Dancer requires that you learn to maintain a dynamic balance, pressing the foot strongly back into the hand while extending through the fingertips. It is a good example of an asymmetrical posture that is practiced on both sides to restore balance between the right and left sides of the body... Provided you keep the shoulders, chest and hips square to the front, the Dancer provides a deep stretch to the shoulders, chest and abdomen.”

~ Kripalu Yoga: A Guide to Practice On and Off the Mat
by Richard Faulds and Senior Teachers of Kripalu Center for Yoga & Health



  • Promotes leg, shoulder and back flexibility

  • Increases chest and lung expansion

  • Stretches the quadriceps muscles of the legs

  • Strengthens the hamstrings and gluteus muscles

PRECAUTIONS: Keep your knees and toes in alignment to prevent knee strain.


February Pose of the Month: Legs Up The Wall Pose

Viparita – inverted  Karani – action
(vip-par-ee-tah car-AHN-ee)

This gentle restorative pose is perfect at the end of a long day or after a run. Its a relaxing inversion that speeds recovery by draining fluids from the legs, stretching the hamstrings, and relieving tired legs and feet. Using a bolster/cushion under your hips can make this pose even more restful. If you’re stiffer, the support should be lower and placed farther from the wall; if you’re more flexible, use a higher support that is closer to the wall.

Sitting sideways against the wall will make it easier to lay back and bring your legs up. If you are stiffer, you can be further away, with the just heels resting on the wall. 

More Benefits:

  • Alleviates nervous exhaustion
  • Regulates blood pressure
  • Helps stress-related headaches and migraines
  • Brings relief to palpitations, breathlessness and asthma
  • Alleviates arthritis pain
  • Relieves indigestion, diarrhea, and nausea
  • Prevents varicose veins

November Pose of the Month: Warrior III

This is the third and most difficult warrior pose. It combines strength and dynamism with firm balance.


  • Promotes leg and back strength
  • Builds Stability and balance
  • Strengthens the hamstrings  and gluten muscles.
  • Encourages determination and confidence.



* Keep your knees and  toes in alignment to prevent  knee  strain; especially in the standing leg.

* Slightly  bend the  knee  of the  standing  leg if you feel  discomfort  or you have  the tendency to  hyperextend  your knee  joints.

* Your best prop  is a  wall. Move slowly and  consciously when attempting to press your  foot  into the wall.
SOURCE: "Yoga at your  wall", Stephanie Pappas.



Executing the techniques correctly is only  the  start of  Yoga. Gradually  the mind must also  become involved  and it is  necessary to  develop  concentration and willpower. Concentration involves focusing the mind on the postures,paying attention to detail, and maintaining balance. Willpower overcomes flagging  concentration and strength, and recharges  the postures with energy. In  this  way, mind and body work  together. 

SOURCE : B.K.S. Iyengar " Yoga,The Iyengar Way."

About the Sanskrit Name


Vira - bravery, courage

Bhadra - blessed, auspicious

Asana - posture, pose


October Pose of the Month: Warrior II


  • Stretches and strengthens the legs, hips, shoulders, arms and chest
  • Increases stamina 
  • Improves breathing capacity by expanding the chest 
  • Can relieve lower backache 



Keep your front toes pointing forward and align your knee over your ankle in line with the centre of your foot. Steady yourself by keeping your gaze over your front middle finger. Ground firmly through your back leg.


Precautions - proceed with care if you:


  • High blood pressure or heart conditions: practice carefully without long holding times, keep arms on hip
  • Recent or chronic ankle, knee, hip or shoulder injury, inflammation or pain.


About the Sanskrit Name:



Vira - bravery, courage
Bhadra - blessed, auspicious

Asana - posture, pose Virabhadra is a warrior from Indian Mythology.



June Pose of the Month: Warrior I 


“Warrior Pose stretches and strengthens the legs, hips, shoulders, arms and chest.  If you have knee problems, proceed carefully and make sure the front knee is aligned directly over the ankle.  If the front knee extends beyond the ankle, slide the rear foot farther back.

Warrior is a good posture to hold, although its intensity makes prolonged holding challenging.  If you want less challenge, hold with the hands on the knee.  Over time you will build the strength required to raise the arms overhead.  You can also lower the back knee to rest on the floor in a variation called Supported Warrior, which reduces the effort required to hold the posture and makes it easier to balance.

If you want more challenge, sweep the arms overhead and interlace the fingers, extending the index fingers in Steeple Position. Let the hips sink as you arch back and press the fingers skyward”.

-Kripalu Yoga: A Guide to Practice On and Off the Mat
by Richard Faulds and Senior Teachers of Kripalu Center for Yoga & Health


  • Strengthens feet, legs, buttocks, back, abdomen, shoulders arms
  • Stretches legs, abdomen, chest
  • Stabilizes ankles, knees, hips
  • Stimulates circulation and digestion, relieves constipation and sciatica
  • Tones abdominal organs, especially kidneys, helping in the elimination of toxins
  • Stimulates the mind; builds concentration, confidence, strength
Precautions – proceed with care if you have:
  • Recent or chronic ankle, knee, hip or shoulder injury, inflammation or pain.
  • High blood pressure or heart conditions: practice carefully without long holding times, keep arms on hips.

About the Sanskrit Name for this Pose: 

Virabhadrasana Eka 
(veer-ah-bah-DRAHS-anna eka)

Vira – bravery, courage
Bhadra – blessed, auspicous
Eka – one