Pose By Pose

Our Yoga 101: Pose By Pose resource provides pose tutorials, including pictures and detailed descriptions of several fundamental asanas, or yoga poses. Transform your practice by deepening your awareness of alignment and intention within the poses. Though we are not able to provide tutorials of every yoga pose out there, many of the points of alignment can be applied to other yoga poses you come across in class.

Standing Poses

Mountain Pose
Tadasana

Sanskrit: Tadasana
Tada = Mountain; Asana = Pose
Getting into the pose:
*Stand with your feet hip-width apart and the pinky edges of your feet parallel.
*Anchor the four corners of your feet (big and pinky toe mounds, and inner and outer edges of heel) into the earth.
*Draw your shoulder blades slightly together on the back and rotate your palms to face forward.
Points of alignment to transform your practice:
*Inwardly rotate your legs so that your inner thighs spiral back.
*Balance inward rotation with outward rotation by allowing your sacrum to drop down and hugging your navel up.
*Energize the lower half of your body into the ground, and allow that energy to rebound up off the floor to lift your upper body.
*Float a buoyant rib cage up off of your pelvis, lengthening the front, back, and sides of your body equally.
*Activate the arms and point your fingertips to the earth gently and purposefully.
*Release your shoulder blades down your back and float the back of the head up so that your ears draw back to stack over your shoulders.
*Breathe along the earth-sky axis.
Benefits of Mountain Pose:
*Brings awareness to universal principles of alignment
*Cultivates steadiness and comfort in stillness
*Improves posture
*Supports healthy joints
*The weight-bearing aspect of standing poses improves bone density.
Standing Forward Bend
Uttanasana

Sanskrit: Uttanasana
Uttana = Intense Stretching; Asana = Pose
Getting into the pose:
*From Mountain Pose with feet hip-width apart and parallel, take a breath to reach the arms overhead.
*On an exhale, separate your arms and swan dive into a forward bend.
*Touch the floor, let your arms hang, or take a bind such as grabbing for opposite elbows.
Points of alignment to transform your practice:
*Tip your pelvis forward to lift the Sitz bones and deepen the fold.
*Spread your toes and root all four corners of your feet into the earth. Center your weight over the arches of your feet
*Allow the weight of your arms and head to gently traction the low back and draw the torso out of the hips.
*Keep your shoulder blades on your back as you lengthen your spine from tailbone to crown.
*Draw your navel in and soften your solar plexus toward your spine to create space for your kidneys and adrenal glands.
*Draw the kneecaps up to activate the legs.
*Listen to your body: If straight legs feels like too much too soon, give your knees a small bend.
Benefits of Standing Forward Bend Pose:
*Emphasizes cooling the body
*Stretches the hamstrings, calves, and hips
*Improves the function of the digestive and reproductive systems and massages the kidneys
*Relieves menopausal discomfort, headache, and insomnia
*Increases circulation to the brain
Chair Pose
Utkatasana

Sanskrit: Utkatasana
Utkata = Fierce, Powerful; Asana = Pose; aka Chair Pose
Getting into the pose:
*From Mountain Pose, step your feet together so that your big toes touch while leaving an inch of space between your heels. Feel the seal of your inner thighs.
*Inhale to lengthen your spine and add space between your bottom ribs and the top of your pelvis.
*Exhale and bend your knees as if sitting into a chair.
*Fingertips may touch the floor outside of your feet, reach overhead, or hands may stay in prayer mudra at heart level.
Points of alignment to transform your practice:
*Draw your Sitz bones back to take your weight further back toward your heels. Look down and check that you can see your toes.
*Lift your toes, spread them wide, then connect toes down into the mat again.
*Allow your sacrum to slide down and your tailbone to drop. At the same time, hug your navel into your spine to reduce curvature in the low back and draw your ribcage slightly back to keep alignment with the pelvis.
*With each inhale, draw energy up from the earth to the center of the body. With each exhale, drop deeper into the pose.
*Keep your chin parallel to the earth, and relax your shoulders down your back.
*Find the balance of effort and ease as you witness heat and sensations arise within the body.
Benefits of Chair Pose:
*Builds internal heat and digestive fire
*Massages the abdominal organs
*Lengthens the spine and strengthens the core and legs
Downward Facing Dog
Adho-Mukha-Svanasana

Sanskrit: Adho Mukha Svanasana
Adho = Downward; Mukha = Facing; Svana = Dog; Asana = Pose
Getting into the pose:
*From tabletop position, walk your hands one handprint forward, turn your toes under, and press down into your feet to float your hips up.
Points of alignment to transform your practice:
*With the hands shoulder-width apart, spread your fingers wide and energize down into fingertips. Middle fingers point ahead.
*Imagine your hands are sliding your sticky mat forward to leverage the shoulders back.
*Allow the shoulders to turn on the back to spin the creases of your elbows to face forward. This is external rotation in the shoulders and will broaden the scapula and collarbones.
*Feet are hip-width apart with middle toes pointing ahead.
*Send your inner thighs back, reach your sitting bones to the sky, and breathe.
Benefits of Downward Facing Dog:
* Strengthens and stretches the legs and shoulders
*Calms the nervous system
*Improves digestion
*Balances the 5 Ayurvedic Elements (Earth, Water, Air, Space, Fire) and the 7 Chakras
Warrior I
Virabhadrasana I

Sanskrit: Virabhadrasana I
Vira = Hero, Brave; Bhadra = Virtuous; Asana = Pose
Getting into the pose:
* From Mountain Pose with the feet hip-width apart and toes pointing ahead, take a giant step back with one foot.
*Turn your back foot out at a 45-degree angle.
*Bend into your front knee. Adjust the distance between your feet as needed to keep your front shin perpendicular to the floor while your front thigh moves toward parallel to the floor.
Points of alignment to transform your practice:
*Square your shoulders, rib cage, and hips toward your front. If this feels unavailable, try widening your stance.
*Energize down into the heel and pinky edge of your back foot to maintain a straight leg and protect your back knee.
*Hug your triceps into your ears. Outwardly rotating your arms will spiral your inner shoulders back and broaden your chest and upper back.
*Draw your navel up and in, and send your sacrum down.
*Color in your low back with breath to float the rib cage up off of the hips and to prevent the low back from compressing.
Benefits of Warrior I:
*Heats the body
*Develops flexibility in the hips and shoulders
*Strengthens the arches, ankles, knees, and thighs
*Cultivates stability and balance
*Tones the abdominal organs and stimulates digestion
*Builds willpower and focus
Warrior II
Virabhadrasana-II

Sanskrit: Virabhadrasana II
Vira = Hero, Brave; Bhadra = Virtuous; Asana = Pose; aka Warrior II Pose
Getting into the pose:
*Extend your arms out to your sides and stand with your feet wide enough that your ankles line up under your wrists. Palms will face down.
*Turn one leg out at the hip so that the heel of one foot lines up with the arch of the other foot.
*Bend into your front knee. Adjust the distance between your feet as needed to keep your front shin perpendicular to the floor while your front thigh moves toward parallel to the floor.
*Turn your gaze past your front fingertips and establish a drishti, a focal point to assist with balance. Draw your chin slightly down so that the back of your neck lengthens.
Points of alignment to transform your practice:
*Activate your front hip by drawing your bent knee open to the pinky edge of your front foot.
*Keep your shoulders stacked over your hips so that your lunge stays in your legs and not in your torso.
*Energize down into the heel and pinky edge of your back foot to maintain a straight leg and protect your back knee.
*Draw your navel up and in, and send your sacrum down.
*Broaden your chest and back equally so that your rib cage stays aligned with the pelvis.
*Relax your shoulders away from your ears.
*From the waist and below, anchor into the earth. Above the waist, open into the sky.
Benefits of Warrior II:
*Opens the hips and adductor muscles of the inner thighs
*Strengthens the arches, ankles, knees, and thighs
*Broadens the chest and increases lung capacity
*Cultivates stability and balance
*Builds willpower and focus
Crescent Lunge/High Lunge
Crescent-Lunge

Sanskrit: Alanasana
Alana = Tie, Fetter; Asana = Pose; aka Crescent Lunge/High Lunge
Getting into the pose:
* From Mountain Pose with feet hip-width apart and toes pointing ahead, take a giant step back with one foot.
*Anchor and balance on the ball of your back foot so that your back heel is pointing up.
*Bend into your front knee. Adjust the distance between your feet as needed to keep your front shin perpendicular to the floor while your front thigh moves toward parallel to the floor.
*Reach up through the arms and externally rotate the shoulders so that inner shoulder spirals back and your shoulder blades glide down the back.
Points of alignment to transform your practice:
*Square your shoulders, rib cage, and hips toward your front. If this feels unavailable, try widening your stance.
*Bend your back leg and drop your tailbone down toward the floor. Keep your tail down as you straighten your back leg.
*Color in your low back with breath to float the rib cage up off of the hips and to prevent the low back from compressing.
*Experience the rooting action of the low body into the floor, and the rising action of the upper body into the sky.
Benefits of High Crescent Lunge Pose:
*Increases muscular endurance
*Develops flexibility in the hips and shoulders
*Strengthens the arches, ankles, knees, and thighs
*Cultivates stability and balance
*Tones the abdominal organs and stimulates digestion
Triangle Pose
Trikonasana

Sanskrit: Trikonasana
Tri = Three; Kona = Angle; Asana = Pose
Getting into the pose:
*Extend your arms out to your sides and stand with your feet wide enough that your ankles line up under your wrists.
*Turn one leg out at the hip so that the heel of one foot lines up with the arch of the other foot.
*Reach forward through the arm over the turned out leg and allow your hip to crease and soften.
*Rest your hand down on your shin, ankle, or on the floor near your foot.
Points of alignment to transform your practice:
*Roll your top ribs up and back and send your bottom ribs under. Reach up with your top arm as if it is a natural extension from your chest.
*Keep the right and left sides of your waist evenly extended.
*Lean your head and shoulders slightly back, send your tailbone slightly down and forward, and draw your navel up and in.
*Look up to your top hand if it feels comfortable on your neck, otherwise keep your chin in line with your chest or look at the floor.
Benefits of Triangle Pose:
*Stretches and strengthens the legs and hips, especially the hamstrings and groins
*Stabalizes the sides of the torso, opens the chest, and creates traction for a lengthened spine
*Increases muscular endurance
*Opens the heart chakra
Extended Side Angle Pose
Parsvokonasana

Sanskrit: Parsvakonasana
Parsva = Lateral, Side; Kona = Angle; Asana = Pose; aka Extended Side Angle Pose
Getting into the pose:
*Extend your arms out to your sides and stand with your feet wide enough that your ankles line up under your knees. Palms will face down.
*Turn one leg out at the hip so that the heel of one foot lines up with the arch of the other foot.
*Bend into your front knee. Adjust the distance between your feet as needed to keep your front shin perpendicular to the floor while your front thigh moves toward parallel to the floor.
*Fold at the hip to lower your body over your bent leg. Your hand can touch the floor outside of your front foot, or your elbow can connect to your front thigh.
*Externally your top arm so that the palm faces the floor as you hug the arm in toward your ear.
Points of alignment to transform your practice:
*Hug your navel into your spine and drop your tailbone down.
*Reach out through your ribcage and arm and experience one long line of energy from your back foot to your top fingertips.
*Rotate your torso so that your top ribs open up to the sky. If it’s comfortable on your neck, look under your arm to see the ceiling.
*Extend forward through the crown of your head while leaving your shoulder blades down your back.
Benefits of Extended Side Angle Pose:
*Balances grounding, opening, and heating with the Ayurvedic elements of earth, air, fire, and space
*Tractions and rotates the spine
*Strengthens the ankles, knees, calves, thighs, and shoulders
*Opens the hips and groin
*Deepens our understanding of energetic lines

 

Mid-Level Poses

Easy Pose
Suhkasana

Sanskrit: Sukhasana
Sukh = Joy, Happiness, Ease; Asana = Pose; aka Easy Pose

Getting into the pose:
*Take a seated position and cross your shins so that your knees separate and your foot tucks under or in front of your opposite knee.
*If your knees cannot open to the side comfortable, try sitting on a blanket or block to elevate the hips. Ideally, your thighs will be parallel to the floor, if not descending toward the floor.
*Draw the flesh out from underneath your hips, and experience the feeling of balancing atop wide Sitz bones.
*Open your palms up inside your knees to cue your body to be ready to receive, and breathe.

Points of alignment to transform your practice:
*Sit lightly forward on the Sitz bones to lengthen the round out of your low back. Here, the spine is neither arching forward nor leaning back. Discover the feeling of your buoyant ribcage floating above your pelvis.
*Broaden your collarbones and chest without becoming hard between the shoulder blades.
*Position your head at neutral so that the chin is neither jutting forward nor tucking in and all sides of the neck feel equally long. The centers of your ears align over your shoulders.
*Allow your shoulder blades to descend down your back, and draw your navel up your front.
*Soften the muscles of your face. Observe your breath.
Benefits of Easy Pose:
*Opens the hips and lengthens the spine
*Promotes groundedness
*Amplifies states of serenity and tranquility
Low Lunge
Low-Lunge

Sanskrit: Anjaneyasana
Anjaneya = Son of Anjani (Mother of Hanuman); Asana = Pose; aka Low Lunge
Getting into the pose:
*From Downward Facing Dog, step one leg forward inside the corresponding wrist.
*Lunge deeply into your front leg so that at your farthest point, your front knee is stacked over your front ankle. If your front knee bends past your ankle, lengthen your stride by inching you front foot further forward.
*Reach up through the arms and externally rotate the shoulders so that inner shoulder spirals back and your shoulder blades glide down the back.
Points of alignment to transform your practice:
*Bend deeply into your front leg while drawing your navel up and releasing your tailbone down to open your hip flexors.
*Color in your low back with breath to float the rib cage up off of the hips and to prevent the low back from compressing.
*Experience the rooting action of the low body into the floor, and the rising action of the upper body into the sky.
*Try a slight arch up and back without hardening the space between your shoulder blades.
Benefits of Low Lunge:
*Opens the hip flexors and chest
*Cultivates stability and balance
*Relieves symptoms of sciatica
Four-Limbed Staff Pose
Chaturanga

Sanskrit: Chaturanga Dandasana
Chatur = Four; Anga = Limbs; Danda = Staff; Asana = Pose
Getting into the pose:
*From Plank Pose with shoulders over wrists (the position at the top of a push-up), shift forward and bend your elbows so that your elbows stack over your wrists and your upper arms are parallel to the floor.
*This pose may be performed on the balls of your feet or with knees on the ground.
Points of alignment to transform your practice:
*Release your shoulders down away from your ears, and widen your upper back and chest equally.
*Hug your elbows in toward your waist to access your triceps muscles.
*Spread your fingers wide utilize your whole hand as a base of support, including your knuckles and fingertips.
*Keep your head in line with your spine and your neck easy as you gaze directly downward.
*Engage your abdominals by hugging your bellybutton in toward your spine and lengthening your tailbone toward your heels. Lift the sides of your waistline up to keep your torso in line with your head and legs.
Benefits of Four-Limbed Staff Pose:
*Strengthens and aligns the arms and shoulder joints
*Build core strength
*Energizes the body
Cobra Pose
Bhujangasana

Sanskrit: Bhujangasana
Bhujanga = Cobra; Asana = Pose
Getting into the pose:
*Lie on your abdomen, and bring your hands to the sides of your rib cage so that your elbows are stacked above your wrists and your middle fingers point straight ahead. The elbows gently hug into the sides of your body.
*On an inhale, energize down into your hands, knuckles, and fingertips, and lift your head and chest off the floor.
*Keep your elbows bent and your thighs on the floor as you draw your shoulder blades onto your back and away from your ears.
Points of alignment to transform your practice:
*Without moving your hands, energetically drag your wrists back towards your hip bones to lengthen the sides of your body and heart forward.
*From the core of your pelvis lengthen up the spine through the crown of your head.
*Imagine the vertebrae of your spine are softening into your body, and share the curve of this upward arch through the length of the whole spine.
*Anchor down through the tops of your feet and your tailbone.
*Keep your neck long and draw the sides of your neck back.
Benefits of Cobra Pose:
*Stimulates the circulatory, digestive, endocrine, and lymphatic systems
*Opens the chest, shoulders, and throat, and strengthens the back
*Improves posture
*Reduces fatigue
Upward Facing Dog Pose
Urdva-Mukha-Svanasana

Sanskrit: Urdhva Mukha Svanasana
Urdva = Upward; Mukha = Facing; Svana = Dog; Asana = Pose
Getting into the pose:
*Lie on your abdomen, and bring your hands to the sides of your rib cage so that your elbows are stacked above your wrists and your middle fingers point straight ahead. The elbows gently hug into the sides of your body.
*On an inhale, energize down into your hands, knuckles, and fingertips, and lift your head and chest off the floor.
*Straighten your arms without locking your elbows, and draw your shoulder blades onto your back and away from your ears.
*Press down into the tops of your feet and lift your thighs off the mat.

Points of alignment to transform your practice:
*Without moving your hands, energetically drag your wrists back towards your hip bones to lengthen the sides of your body and heart forward.
*From the core of your pelvis lengthen up the spine through the crown of your head.
*Imagine the vertebrae of your spine are softening into your body, and share the curve of this upward arch through the length of the whole spine.
*Lengthen your tailbone down toward your feet.
*Keep your neck long and draw the sides of your neck back.

Benefits of Upward Facing Dog Pose:
*Stimulates the circulatory, digestive, endocrine, and lymphatic systems
*Opens the chest, shoulders, throat, and tops of the feet
*Strengthens the back and core muscles
*Improves posture
*Reduces fatigue
Half Lord of the Fishes Pose
Half-Lord-of-the-Fish

Sanskrit: Ardha Matsyendrasana
Ardha = Half; Matsya = Fish; Matsyendra = Name of a Yogi; Asana = Pose
Legend has it that Matsyendra, the “King of Fish,” learned the mysteries of hatha yoga by listening to Shiva’s teachings.
Getting into the pose:
*Begin in a seated position with your legs extended forward.
*Step one foot across your opposite knee. Bend your bottom leg to tuck your foot near your opposite hip.
*Root down into your Sitz bones to lengthen your spine upward. At your tallest, twist toward your top leg.
*Reach your back arm to the middle of the mat behind you. Anchor your front arm across your top leg. If this feels like too much rotation, hug your top leg instead.
Points of alignment to transform your practice:
*With each inhale lengthen your spine upward, and with each exhale deepen the twist without losing any height.
*Press the sole of your top foot into the earth to leverage extra length upward and to open your hip.
*Begin twisting from behind the bellybutton, and allow the twist to spiral up your spine like a barbershop pole until at last the head turns with the chin parallel to the floor. If this creates strain for your neck, keep your chin in line with your chest.
*Sense the deep massage of all your abdominal organs as you twist.
Benefits of Half Lord of the Fishes Pose:
*Stimulates the digestive system and massages the abdominal organs
*Opens space in the spine for the vertebral discs to expand and thereby slows down the degeneration of the spine
*Stimulates the flow of lymph and the immune system
Bound Angle Pose
Baddha-Konasana

Sanskrit: Baddha Konasana
Baddha = Bound, Restrained; Kona = Angle; Asana = Pose
Getting into the pose:
*Begin in a seated position with your legs extended forward.
*Bend and open your knees like butterfly wings, and bring the soles of your feet together.
*On an inhale, lengthen your spine upward. As you exhale, fold forward by reaching your two lowest ribs toward your feet to keep your spine long and straight.
Points of alignment to transform your practice:
*Gently squeeze your feet together to open the Sacro-Iliac joint. The more your knees open, the more squeeze moves to the pinky edges of your feet. Then your big toe mounds may open apart.
*Gently press your elbows into your inner knees to open your thighs apart.
*Lengthen the round out of your low back by rooting through your Sitz bones and reaching through the crown of your head. Broaden your chest and collarbones.
*Position your head at neutral so that your neck is a natural extension from the line of your spine.
Benefits of Bound Angle Pose:
*Opens the inner thighs and outer hips
*Increases blood circulation in the low spine and body
*Calms the nervous system

 

Reclined Poses

Bridge Pose
Bridge

Sanskrit: Setu Bandha Sarvangasana
Setu = Bridge; Bandha = Lock; Sarvanga = Support; Asana = Pose; aka Supported Bridge Pose
Getting into the pose:
*Lie on your back with your knees bent and your feet hip-width apart and parallel.
*Press your palms into the floor outside your hips.
*Inhale and press your feet and hands into the floor to lift your hips.
*Walk your shoulder blades together and open a hollow space between your heart and the floor.
*Lace your fingers under your pelvis and press the pinky edge of your hand into the floor.
Points of alignment to transform your practice:
*Lengthen your tailbone and energetically extend your pelvis toward your knees.
*Expand your chest, and free your diaphragm and solar plexus.
*Without moving your feet, energetically drag your heels back toward your shoulders to engage your hamstrings.
*Press the back of your head into the floor, and slightly lift your chin off your chest to preserve the natural curve of your neck.
*Imagine you are holding a block between your knees to keep your inner thighs energetically connected to your midline.
Benefits of Bridge Pose:
*Improves flexibility in the spine, chest, and shoulders
*Strengthens the back, gluteus, and hamstrings
*Stimulates the thyroid gland
*reduces fatigue
*Relieves menstral and menopausal discomfort
*Energizes the mind and relieves mild depression
Knee to Chest Pose
Apanasana

Sanskrit: Apanasana
Apana = Vital Force Moving Outward; Asana = Pose; aka Knee to Chest Pose
Getting into the pose:
*Lie on your back with your knees bent and your feet hip-width apart and parallel.
*Hug one knee into you chest, and extend the other leg toward the front of your mat.
Points of alignment to transform your practice:
*Hold efficiently on to your leg, using only the muscles required and relaxing everything else, especially your shoulders, neck, and the muscles of your face.
*Allow the hip flexors of your bent leg to soften and fold.
*Flex the ankle of your extended leg and push out your heel to stabilize your hip and keep a neutral pelvis.
*Sense the subtle lengthening of the spine and opening at the back of the pelvis
Benefits of Knee to Chest Pose:
*Emphasizes cooling
*Releases the muscles that insert onto the low back and back of the pelvis
*Massages and purifies the abdominal organs
Plow Pose
Halasana

Sanskrit: Halasana
Hala = Plow; Asana = Pose
Getting into the pose:
*Lie on your back and extend your legs vertically up toward the ceiling.
*Press your palms into the floor outside your hips.
*Inhale and energize through your hands while kicking your legs overhead behind you. Bring your toes to the ground or as close as you can.
*Bring your hands to your low back or interlace your fingers and anchor the pinky edge of your hands into the earth.
Note: Inversions are not recommended for women when they are on their cycle.
Points of alignment to transform your practice:
*Walk your shoulder blades together under your back to create a shelf for the weight of your body.
*Press the back of your head into the floor, and slightly lift your chin off your chest to preserve the natural curve of your neck.
*Lift your pelvis higher and straighten your legs. Press into your feet to gently contract your quadriceps and open your hamstrings.
Benefits of Plow Pose:
*Jumpstarts circulation
*Opens and stimulates the back of the body, including the kidneys and adrenal glands
*Relieves menopausal discomfort, backache, and insomnia
*Stimulates the thyroid gland
*Invokes a relaxation response
Happy Baby Pose
Happy-Baby

Sanskrit: Ananda Balasana
Ananda = Happy, Bliss; Bala = Baby; Asana = Pose
Getting into the pose:
*Lie on your back with your knees bent and your feet hip-width apart and parallel.
*On an exhale, hug your knees into you chest.
*Outwardly rotate your legs and face the soles of your feet up to the ceiling. Ankles will stack above the knees so that your shins are perpendicular to the floor.
*Run your arms along inside your knees and grab for your ankles, feet, or hook in your index and middle fingers around your big toe for a yogi toe lock.
Points of alignment to transform your practice:
*Deepen the opening for your hips by coaxing your knees down to the sides of your ribcage.
*Slightly tip your pelvis forward to flatten your sacrum on the floor and to release the pressure of your low back out of the floor.
*Hold efficiently, using only the muscles required and relaxing everything else, especially your shoulders, neck, and the muscles of your face.
*Lengthen the base of your skull away from your neck.
Benefits of Happy Baby Pose:
*Opens the inner thighs, groins, and hips
*Reduces stress and fatigue
Corpse Pose
Savasana

Sanskrit: Savasana
Sava = Corpse; Asana = Pose
Getting into the pose:
*Lie on your back with your knees bent and your feet hip-width apart and parallel.
*Extend your legs to the front of your mat, and allow your legs to roll open to wherever they comfortably land.
*Open your palms up about ten inches away from your hips.
*Close your eyes and observe your breath.
Points of alignment to transform your practice:
*Allow the weight of your body to release into the cradle of the earth.
*Soften your spine and scalp, and release your shoulders down toward the floor.
*Allow your eyes and organs to recede and settle in the back of your body.
*Relax all facial muscles, including the muscles around the eyes and jaw
*Surrender effort.
Benefits of Corpse Pose:
*Calming and balancing for all body systems
*Lowers blood pressure
*Promotes focus and concentration as the mind follows the breath
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