NUTLEY HIGH SCHOOL
Physical Education- Yoga Guide To Poses (Asanas)
Miss Toritto
Standing Strength Poses
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Strengthens lower back, glutes, quadriceps, feet and ankles
Stretches shoulders and chest and back
Warrior 1 *
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Strengthens the quadriceps, glutes, and upper body
Stretches the chest, lats, hip flexors and calves.
Improves posture
Improves mobility in shoulders
Warrior 2 *
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Strengthens the legs, glutes, upper back and arms.
Stretches the inner thighs, groin, chest and shoulders
Opens hips
Increases stamina
Triangle *
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Strengthens the legs and back
Stretches inner thighs, hamstrings, calves, shoulders and chest.
Opens hips
Stimulates the abdominal organs and Improves digestion
Helps to relieve stress and back pain
Pyramid
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Stretches the lower back, shoulders, hips, and hamstrings
Stimulates the abdominal organs and Improves digestion
Calms the brain
Side Angle *
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Strengthens the legs, knees, and ankles
Stretches the groin, waist, chest and shoulders
Opens the hip joints, chest and lungs
Stimulates abdominal organs
Increases stamina
Reverse Warrior
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Strengthens legs and glutes
Stretches inner thighs, waist and lats (back)
Expands ribcage and extends spine
Chair *
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Revolved
Twisting Lunge
Strengthens core muscles and legs
Stretches latissimus dorsi (back), obliques and hip flexors (psoas)
Opens chest and shoulders
Balance Poses
Tree *
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Strengthens quadriceps, glutes and ankles
Stretches the groin, inner thigh and lats
Opens the hips
Lengthens the spine
Improves concentration and focus
Eagle *
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Strengthens quads, glutes and ankles
Stretches hips, rear shoulders, upper back and calves
Improves concentration and focus
Warrior 3 *
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Strengthens back, core stabilizers, hips and glutes
Stretches hamstrings and shoulders
Increases concentration and focus
Improves posture
Balancing ½
Moon
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Strengthens the obliques and outer hips
Stretches the groins, hamstrings, calves and shoulders
Opens chest and hips
Improves coordination
Helps relieve stress
Dancer
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Strengthens back, glutes, and ankles.
Stretches shoulders, hips, hamstrings and quadriceps
Opens chest and improves posture
Core:
Plank *
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Strengthens the shoulders, arms, wrists, and chest
Increases core strength of abdominals and back
Prepares the body for more challenging arm balances.
Forearm Plank
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Strengthens the arms, shoulders, legs and core
Stretches the hamstrings, calves, and arches
Boat *
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Strengthens the core stabilizers, hip flexors, and quadriceps
Stretches hamstrings
Stimulates circulation in the abdomen and improves digestion
Spinal Balance*
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Strengthens back and core stabilize muscles
Improves coordination, focus and balance
Back Bends
Locust *
Cobra
Camel
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Strengthens the upper and lower back, buttocks, hamstrings and
triceps
Stretches the shoulders, chest, belly, and thighs
Improves posture
Stimulates abdominal organs
Increases body heat and boosts energy levels
Strengthens legs, upper back, arms and shoulders.
Stretches the chest, shoulders and abs
Opens the heart.
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Strengthens back, glutes and hamstrings
Stretches the entire front of the body, the ankles, thighs and the deep
hip flexors (psoas)
Improves posture
Stimulates the organs of the abdomen and neck
Increases energy level
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Gently stretches the back, hips, thighs, and ankles
Calms the brain and helps relieve stress and fatigue
Half Lord of the
Fishes *
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Stretches the shoulders, hips, and neck
Stimulates the liver and kidneys and improves digestion
Relieves Stress and Anxiety
Relieves menstrual discomfort, fatigue, sciatica, and backache
Reclining Easy
Twist
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Stretches lower back, chest, hips and shoulders
Relieves stress and anxiety
Re-aligns spine to prepare for meditation/relaxation
Reclining
Extended Spinal
Twist *
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Stretches lower back, chest, hips and shoulders
Relieves stress and anxiety
Re-aligns spine to prepare for meditation/relaxation
Child’s Pose *
Serves as counter-pose
to back bends.
Twists
Hip Stretches
TABLE TOP *
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Strengthens abdominals, triceps and glutes.
Stretches the shoulders and hip flexors
Opens chest and front of shoulders
Bridge *
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Strengthens glutes, hamstrings, ankles.
Stretches the hips, chest, abs and spine
Calms the brain and helps alleviate stress, anxiety, fatigue and mild
depression
Butterfly *
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Stretches groin, inner thighs, lower back and ankles.
Helps in opening your hips.
Stimulates the heart and improves general circulation
Helps relieve mild depression, anxiety, and fatigue
Pigeon *
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Stretches the thighs, groin and hip flexors
Stimulates the abdominal organs
For those with knee/hip issues, use “90/90” seated variation
Dead Bug/Happy
Baby Pose
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Gently stretches the inner groins and the back
Helps to open hips
Calms the brain and helps relieve stress and fatigue
RECLINING
PIGEON
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Stretches glutes, calves and lower back
Calms the brain and helps relieve stress and fatigue
Seated Forward
Fold
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Stretches the low back, hamstrings, and shoulders.
Calms the brain and helps relieve stress and mild depression
Soothes headache and anxiety and reduces fatigue
Therapeutic for high blood pressure, Insomnia and sinusitis.
Head to Knee
Forward Bend *
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Stretches the back, shoulders, hamstrings, and groins
Massages internal organs and Improves digestion
Calms the brain and relieves anxiety, fatigue, headache
Reclining Hand
to Big Toe *
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Stretches hips, thighs, hamstrings, groins, and calves
Strengthens knees
Relieves backache, sciatica, and menstrual discomfort
Hamstrings
If hamstrings or back is very tight, bend bottom knee
Downward
facing Dog *
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Stretches shoulders, hamstrings, calves
Strengthens upper body
Calms brain, helps relieve stress and mild depression