1. Gomukhasana (Cow-Face Pose)
Benefits:
Opens hips and shoulders and releases tension in both areas
How To:
Go into a seated forward pose initially and begin to cross one leg under and then the other. Make sure to sit up straight with your spine aligned. Hold out both arms to your side and rotate one shoulder in and place your hand behind your upper back, reaching as far up as you can comfortably. With the other arm, raise it over your head and reach for your fingertips. Closing the gap. If you cannot close the gap, grab the yoga strap with your top arm and lower it to your other hand. You can begin to close the gap by inching your fingertips together. Hold for several breaths.
2. Supta Padangusthasana (Reclining Hand-to-Big-Toe-Pose)
Benefits:
Stretches and Lengthens your hamstrings
How To:
Lay flat on your back on your mat and adjust accordingly until you’re comfortable. Bend your knees and keep one foot grounded to the mat. Bend your other knee to your chest and place the yoga strap on the ball of your foot. Begin to straighten your leg and keep your toes flexed, pointing towards your face. Make sure to keep your spine in alignment and your hips squared. Remember to breathe deeply into your stretch.
3. Shoulder Opener
Benefits:
Better range of motion and less tension in the shoulders.
How To:
Sit or stand with a nice posture. Extend both arms to the side and with one hand, hold onto the yoga strap above your head. With your other arm, rotate your shoulder internally and place it behind your upper back as far as you can without adding too much pressure. Drop the yoga strap to the lower hands and bend at the elbow. Inching your fingers closer to each other on the yoga strap. Start to pull in this position to open the shoulders up. Repeat on the other side until a sense of relief.
4. Paschimottanasana (Seated Forward Fold)
Benefits:
Stretches the entire backside of your body, from your heels to your neck to your fingertips. Seated forward fold is great for the spine as it allows blood to flow through the vertebra which soothes your nervous system.
How To:
Come to a sitting pose on your mat. Find a comfortable spot for your sit bones and allow your legs to be all the way forward in front of you making sure to sit nice and tall in your spine. Grab the yoga strap and place the middle of it on the balls of your feet. Once you have a solid grip on the strap, start to bend forward with a straight back the whole time. Remember to point your toes towards the sky or to your face. Stay there for a few breaths and exhale into a deeper stretch.
5. Parsvakonasana (Extended Side Angle Pose)
Benefits:
Lengthens and strengthens your side body, relieving tension. Strengthens quadriceps and opens your chest.
How To: Begin at the top of your mat in mountain pose. Then go into the forward fold (Uttanasana) remaining strong in the legs and spine. When you’re ready, extend one leg back going into a runner's lunge pose. Make your back foot almost parallel to your mat. Engage your inner thigh as you extend over your front leg. Make sure to have the yoga strap in one hand. Bend your elbow and use your quad to find stability in your pose. Extend your other arm up and over, opening your chest and breathing along the way. Internally rotate your upper arm (with strap) behind your back making sure to keep your shoulders stacked on top of each other. With the bent elbow arm, loop under your thigh and find the strap and bind the pose. Hold here for a few breaths and try to relax as you are working your whole body.
6. Marichyasana III (Seated Spinal Twist)
Benefits:
Chest and ribs open, hips, shoulders, back, and neck stretch and lengthen all at the same time. Digestion improvement along with the stimulation of your kidney and liver as the spine allows healing blood flow to these organs.
How To:
Come to a seated position on your mat with your legs straight in front of you. Bend your left knee and bring your heel close to your thigh. Grab the yoga strap with the right arm. Carry your right bicep to the left knee and internally rotate your arm behind your back. Then lower the strap to your left hand behind your back, binding this pose. Keep your spine elongated to the ceiling. Stay here for a few breaths.
7. Eka Pāda Rājakapotāsana (King Pigeon)
Benefits:
Strengthens the back and relieves back pain when done properly. It also opens and stretches the hips, abdominals, and quadriceps.
How To:
Come to table pose (hands and knees on the mat, making your back flat). Bring one knee between your hands and your ankle to the opposite twist. Make sure to keep your shin parallel to your mat. You may need a yoga block or blanket under your front hip has your hips may not reach the floor. Once your hips are squared with the mat, extend the back leg straight behind you. For more advanced yogis, you can grab your strap and wrap it around your back foot. Pull your foot, stretch your quadriceps, and breathe while you close the gap between your toes and your head. Stay here for a few breaths and release slowly.
8. Bakasana (Crow Pose)
Benefits:
Gain strength in the upper arms, forearms, and wrists and tone your abdominals as well. You’ll also gain better balance and alignment with the pose.
How To:
The first thing you’ll want to do is adjust your yoga strap to the right length for your shoulder width. Place the yoga strap right above your elbows. This prevents your elbows from caving in. Pull the strap taut so that it does not move while in crow pose. Now come to the top of your mat into mountain pose and then into standing forward fold. Lift your chest up and come to chair pose. Bring your palms to your mat using the strap to keep your elbows tight. Press your shins to the back of your triceps and tuck your knees in as close to your underarms as possible. For beginners, you can now lift one foot up and balance there. You can use a yoga block to support the pose. For advanced yogis, you can now begin to balance with both feet lifted from your mat. Stay here for a few breaths and release slowly.
9. Paripurna Navasana (Boat Pose)
Benefits:
Abdominals become strengthened and toned. Hamstrings lengthen and stretch. The spine and hip flexors become strengthened. Improves balance and digestion and aids in the proper function of the kidneys, thyroid, prostate glands, and intestines.
How To:
Come to a seated position on your mat. Place a yoga strap on the balls of your feet. Extend legs in front of you, bending at the knee with your feet flat on your mat. Make sure to keep your spine straight and lean back slightly. Begin to lift your feet and extend your legs as straight as possible. Use the yoga strap to adjust your posture and create alignment in your spine, hips, and legs. Make sure to draw in your low back to the front and lift your chest. Stay here and breathe. And release slowly.
10. Ardha Pincha Mayurasana (Dolphin Pose)
Benefits:
Stretches and strengthens the shoulders, upper back, arms, and legs. Improves flexibility of the spine, hamstrings, calves, and arches of the foot.
How To:
Much like crow pose, you’ll want to adjust the strap shoulder-width apart and place it right above your elbows to keep them from caving in. Come to table pose and place your forearms on the mat and place your palms flat on the mat. Straighten your legs and remember to tuck your belly button into your spine. Pressing your shoulders away from the mat and opening the heart as you push away. Breath slowly for a few breaths and release slowly.