Yoga Classes with Michelle Health & Wellbeing

Hatha Yoga

Yoga Asanas

  1. Mountain Pose Tadasana

    Summary: Foundation for all standing poses; improves posture, balance, and calm focus.

    Steps: Stand straight with feet together, hands by sides, evenly distribute weight through soles, lift chest, and relax shoulders. Breathe evenly.

  2. Downward Facing Dog Adho Mukha Svanasana

    Summary: Stretches and strengthens the whole body.

    Steps: Form a table with your body. Then, lift hips up, straightening legs and arms, forming an inverted V-shape. Keep hands shoulder-width apart, feet hip-width apart, and ears aligned with arms.

  3. Warrior I Virabhadrasana I

    Summary: Builds focus, power, and stability.

    Steps: Start in a lunge position with your back foot flat on the ground. Raise your arms above your head, perpendicular to the floor, and look up.

  4. Warrior II Virabhadrasana II

    Summary: Increases stamina and concentration.

    Steps: From a standing position, step feet wide apart, raise arms to shoulder height and parallel to the floor, turn one foot out 90 degrees and other foot in slightly, and bend knee over ankle.

  5. Triangle Pose Trikonasana – Asymmetrical Triangle

    Summary: Stretches and strengthens the thighs, knees, and ankles.

    Steps: Spread legs wide, turn one foot out, extend arms at shoulder level, then tilt from the hip over your leg, keeping waist long, and touch your hand to ankle, shin, or floor.

  6. Child’s Pose Balasana

    Summary: A resting pose that helps quiet the mind and ease stress.

    Steps: Kneel on the floor, touch big toes together, sit on heels, then separate knees about hips’ width and lay torso down between thighs.

  7. Cat-Cow Pose Marjaryasana-Bitilasana

    Summary: Warms the body and brings flexibility to the spine.

    Steps: Start on your hands and knees in a “tabletop” position. Inhale as you arch your back, lifting your head and tailbone, and exhale as you round your back, dropping your head and tailbone.

  8. Cobra Pose Bhujangasana

    Summary: Strengthens the spine.

    Steps: Lie prone on the floor, stretch legs back, tops of the feet on the floor, spread hands under shoulders, hug elbows to your body, and press tops of feet and thighs into the floor as you lift your chest.

  9. Tree Pose Vrikshasana

    Summary: Builds balance and strength in the legs.

    Steps: Stand with arms at sides, shift weight onto one leg, bend other knee, place foot of bent leg on inner thigh or calf (not knee), bring hands in front of chest in prayer position, and then raise overhead.

  10. Seated Forward Bend Paschimottanasana

    Summary: Stretches the spine, shoulders, and hamstrings.

    Steps: Sit on the floor with legs extended in front, inhale and stretch arms over head, then exhale and bend forward from hip joints, reaching towards feet.

These asanas and poses offer a balance of strengthening, stretching, and relaxation and are great for beginners or as part of a regular yoga practice.