Yoga for Beginner’s: Level 2 Poses

And directly back to Yoga! As a continuity to my previous post, I’m now sharing Beginner’s Yoga Level 2 Poses. After you have finished and internalized all Level  1 Poses you are ready to move to these Level 2 poses. After having completed all these you are done with Beginner’s Poses and ready to take your yoga to the next level!

My target for Sprint #2 was to master all beginner’s poses and also photo them to secure that I’m doing them right (and to prove I truly have completed them ; ) With this post I can say that my task in completed and I’m ready to put all my focus on Intermediate / Level 3 poses!

 

Beginner’s Yoga Poses: Level 2

Most of the Level 2 poses are continuity for Level 1 poses. Main difference is that on level 2 poses have slightly more challenge e.g. by adding more intense stretch, strength or balance in them. Level 2 poses are though still very moderate and they mainly focus improving the mobility and strengthen / prepare the body for level 3.


Happy Baby Pose

Happy Baby Pose

“Ananda Balasana”
  • Gently stretches the inner groins and the back spine
  • Calms the brain and helps relieve stress and fatigue

Next Level: Garland Pose (Level 3)


Seated Forward Bend Pose

Seated Forward Bend Pose

“Paschimottanasana”
  • Calms the brain and helps relieve stress and mild depression
  • Stretches the spine, shoulders, hamstrings
  • Stimulates the liver, kidneys, ovaries, and uterus
  • Improves digestion
  • Helps relieve the symptoms of menopause and menstrual discomfort
  • Soothes headache and anxiety and reduces fatigue
  • Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
  • Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

Next Level: Pose Dedicated to the Sage Marichi I (Level 3)


Cobra Pose

Cobra Pose

“Bhujangasana”
  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve stress and fatigue
  • Opens the heart and lungs
  • Soothes sciatica
  • Therapeutic for asthma
  • Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Next Level: Upward-Facing Dog Pose (Level 3)



 

Locust Pose

Locust Pose Pose

“Salabhasana”
  • Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
  • Stretches the shoulders, chest, belly, and thighs
  • Improves posture
  • Stimulates abdominal organs
  • Helps relieve stress

Next Level: Camel Pose (level 3)


Extended Puppy Pose

Extended Puppy Pose

“Uttana Shishosana”
  • Stretches the spine and shoulders

Next Level: Wild Thing (Level 3)


Tree Pose

Tree Pose

“Vrksasana”
  • Strengthens thighs, calves, ankles, and spine
  • Stretches the groins and inner thighs, chest and shoulders
  • Improves sense of balance
  • Relieves sciatica and reduces flat feet

Next Level: Eagle Pose (Level 3)


Cow Face Pose

Cow Face Pose

“Gomukhasana”
  • Stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest

Next Level: Fire Log Pose (Level 3)


Half Lord of the Fishes Pose

Half Lord of the Fishes Pose

“Ardha Matsyendrasana”
  • Stimulates the liver and kidneys
  • Stretches the shoulders, hips, and neck
  • Energizes the spine
  • Stimulates the digestive fire in the belly
  • Relieves menstrual discomfort, fatigue, sciatica, and backache
  • Therapeutic for asthma and infertility
  • Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini.

Next Level: Marichi’s Pose (Level 3)


High Lunge Pose

High Lunge Pose

“Utthita Ashwa Sanchalanasana”
  • Stretches the groins
  • Strengthens the legs and arms

Next Level: Half Frog Pose (Level 3)


Extended Side Angle Pose

Extended Side Angle Pose

“Utthita Parsvakonasana”
  • Strengthens and stretches the legs, knees, and ankles
  • Stretches the groins, spine, waist, chest and lungs, and shoulders
  • Stimulates abdominal organs
  • Increases stamina

Next Level: Side Plank Pose (Level 3)


Standing Forward Bend Pose

Standing Forward Bend Pose

“Uttanasana”
  • Calms the brain and helps relieve stress and mild depression
  • Stimulates the liver and kidneys
  • Stretches the hamstrings, calves, and hips
  • Strengthens the thighs and knees
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Reduces fatigue and anxiety
  • Relieves headache and insomnia
  • Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

Next Level: Big Toe Pose (Level 3)


Downward-Facing Dog Pose

Downward-Facing Dog Pose

“Adho Mukha Svanasana”
  • Calms the brain and helps relieve stress and mild depression
  • Energizes the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done with head supported
  • Helps prevent osteoporosis
  • Improves digestion
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Next Level: Supported Headstand (Level 3)


Dolphin Plank Pose

Dolphin Plank Pose

“Makara Adho Mukha Svanasana”
  • Calms the brain and helps relieve stress and mild depression
  • Stretches the shoulders, hamstrings, calves, and arches
  • Strengthens the arms and legs, and core
  • Helps prevent osteoporosis

Next Level: Crane (Crow) Pose (Level 3)


Chair Pose

Chair Pose

“Utkatasana”
  • Strengthens the ankles, thighs, calves, and spine
  • Stretches shoulders and chest
  • Stimulates the abdominal organs, diaphragm, and heart
  • Reduces flat feet

Next Level: Noose Pose (Level 3)


Wide-Legged Forward Bend Pose

Wide-Legged Forward Bend Pose

“Prasarita Padottanasana”
  • Strengthens and stretches the inner and back legs and the spine
  • Tones the abdominal organs
  • Calms the brain
  • Relieves mild backache

Next Level: Monkey Pose (Level 3)


Intense Side Angle, Pyramid pose

Intense Side Angle, Pyramid Pose

“Parsvottanasana”
  • Calms the brain
  • Stretches the spine, shoulders and wrists (in the full pose), hips, and hamstrings
  • Strengthens the legs
  • Stimulates the abdominal organs
  • Improves posture and sense of balance
  • Improves digestion

Next Level: Revolved Triangle Pose (Level 3)


Warrior II Pose

Warrior II Pose

“Virabhadrasana II”
  • Strengthens and stretches the legs and ankles
  • Stretches the groins, chest and lungs, shoulders
  • Stimulates abdominal organs
  • Increases stamina
  • Relieves backaches, especially through second trimester of pregnancy
  • Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

Next Level: Warrior III Pose (Level 3)


Bridge Pose

Bridge Pose

“Setu Bandha Sarvangasana”
  • Stretches the chest, neck, and spine
  • Calms the brain and helps alleviate stress and mild depression
  • Stimulates abdominal organs, lungs, and thyroid
  • Rejuvenates tired legs
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done supported
  • Reduces anxiety, fatigue, backache, headache, and insomnia
  • Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

Next Level: Upward Plank Pose (Level 3)