yoga

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Anonymous
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95243
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yoga
Updated:
2011-07-26 00:00:04
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yoga
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yoga
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  1. Mountain
    Stengthens: mind-body
  2. Moonflower
    Strengthens: Quads, hamstrings, abs, upperback, shoulders
  3. Sunflowers
    Strengthens: Quads, hamstrings, abs, upper and lowerback, shoulders
  4. Cat and Cow
    • Stengthens: Abs (cat) back (cow)
    • Stretches: Back (cat) chest (cow) abs (cow)
  5. 108 Downward-facing Dog
    • Strengthens: shoulders, upperback, abs, lowerback
    • Stretches: Glutes, hams, shoulders, calves
  6. 46 Upward-facing Dog
    • Strengthens: Glutes, back ,triceps
    • Stretch: chest, abs, hip flexors
  7. 44 Cobra
    • Strength: Upperback
    • Stretch: Abs, Chest
  8. 164 Child’s Pose
    • Strength: Mind-body
    • Stretch: Lowe back, glutes, shoulders
  9. 40 Planks
    Strength: Abs, lowerback, chest, shoulders, triceps
  10. 42 Crocodiles
    Strength: Abs, lowerback, chest, shoulders, triceps
  11. 166 Kneeling and Crescent Lunges
    • Strength: quads, hams
    • stretch: hip flexor, quads
  12. 88 Chair and Balance Chair
    Strength: quads, lower back, shoulders, abs, calves
  13. 74 Standing Lateral Flexion
    • Strength: quads, obliques,abs,shoulders
    • stretch: obliques,
  14. 116 Standing Chest Expansion with Forward Fold
    • Strength: Abs, upperback,
    • Stretch: hams, chest, shoulders
  15. 72 Sun Pose
    • Strength: Quads, hams, upperback, shoulders
    • Stretch: chest
  16. 56 Spinal Balance
    Strength: glutes, upper back, lower back,abs, shoulders
  17. 76 Warrior I
    • Strength: Quads, hams, upperback, shoulders
    • stretch: Hip flex, Hip add, calves
  18. 78 Warrior II
    • Strength: quads, hams, hip add, shoulders
    • stretches: hip add and hip flexors
  19. 54 Abdominal Curl and Bike
    Strength: Abs
  20. 80 Reverse Warrior
    • Stremgth: quads, hams, lower back, upper back, abs, shoulders.
    • Stretches: Hip flexors, hip add, olbiques
  21. 84 Side Angle and Extended Angle
    • Strength: quads, obliques, hip flexors, hip abd, shoulders
    • Stretch: Hip add, calves
  22. 82 Triangle and Extended Triangle
    • Strength: quads, obliques, hip flexors, shoulders
    • Stretches: hams, hip abd
  23. 86 Bound Angle and Bound Triangle
    • Strength: quads, hip flex, obliques,
    • Stretch: hip add, hams, chest, shoulders
  24. 114 Pyramid
    • Strength: quads, abs, hip ab and add
    • Stretch: glutes, hams
  25. 112 Airplane
    • Strength: quads lower back, abs,
    • Stretch: hamstrings
  26. 120 Monkey
    • Strength: lower back, upper back, abs,
    • stretch: glutes, hams
  27. 118 Gorilla
    • Strength: Biceps
    • Stretches: glutes. hams, wrists
  28. 122 Standing Straddle Splits
    • Strength: quads, hip flex, abs
    • stretches: hip ab, hams, lowerback,ankles
  29. 130 Standing Back Bend
    • Strength: glutes and lower back
    • Stretch: chest, shoulder, hip flex, abs,
  30. 132 Sunbird
    • Strength: glutes, hams, lower back, arms
    • Stretch: hip flexors
  31. 96 Tree
    • Streng: hip ab, abs, shoudlers, concentration
    • stretch: lats, hip add
  32. 90 Warrior III
    • Streng: glutes, uppeback lowerbackk, abs, concent.
    • Stretc: hams
  33. 100 Standing Balance Pigeon
    • streng: quads. lowerback, concen
    • stretch: hip add, hip ab
  34. 98 Eagle
    • Streng: quads, glutes, hip ab, concen
    • Stret: glutes, upperback, shoulders, calves
  35. 102 Dancer
    • Strength: upper and lower back, shoulders, conce
    • Stretch: hip flex, hams, quads, shoulders
  36. 92 Standing Splits
    • Strength: Quads, concen
    • Stretch: hams, hip flexors
  37. 94 Balancing Half Moon
    • Strength: ob, hip ab , concen
    • Stretch: hams
  38. 152 Standing Spinal Twist
    • Strength: upperback, ob, abs, hip flex
    • Stretch: hams, lowerback, obs, shoulders
  39. 48 Incline Plank
    • Strength: glutes, shoulders, triceps, calves
    • Stretch: chest
  40. 50 Table Top
    • St: glutes, hams, shoulders, triceps
    • Stret: chet, hip flexors
  41. 52 Side Plank and Kneeling Side Plank
    • St: abs, loweback, shoulders,
    • Stret: obs
  42. 58 Boat
    St: abs, hip flex, quads
  43. 60 Big Toe Wide Boat
    • St: upperback ,biceps
    • Stret:hams, hip add
  44. 110 Dolphin
    • St: upperback, shoulders
    • Stret: glutes, hams, shoulders,chest
  45. 124 Seated Forward Fold
    • St: quads, flexors
    • Stretch: glutes, hams, lower back
  46. 126 Seated Straddle Splits
    • St: quads, hip flexors
    • Stretch: hip addd, hams, lower bsck
  47. 134 Camel
    • St; glutes, lowse back, abs
    • Stretch: hip flex, vhest shoulders
  48. 136 Locust and Superma
    • St: glutes, upper and lower back
    • Stretch: hip flexors, abs, chest
  49. 154 Seated Spinal Twist
    • St: uppeback, obs
    • Stretch: hams, lowerback, ob, shouldes
  50. 150TwistingChair
    • St: obs, lowerback, quads
    • Stretc: back, obs
  51. 140Bridge
    • St: glutes, hams, hip add, lower back
    • Stretch: hip flex,abs, chest, shoulders
  52. 146 TwistingLunge and Prayer Twisting Lunge
    • St; quads, hip add, upperback ,obs
    • Stret: hip flex ,ob
  53. 148TwistingTriangle
    • St; quads, hip add, upperbvack, obs, shoulders
    • Stret: hams, lower back, upper back, obs
  54. 184 DeadBug
    • St: biceps
    • Stret:hip add, glutes
  55. 174 Frog
    stretch; hip ab
  56. 180 SupineHalf-Lotus
    Stret: hip add

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