Poses in Da Vinci 8
I. Head (Brain, Senses)
A. Brain
Breathing Techniques to clear the mind- Ujjayi
Meditation to non-attachment
Inversions
B. Senses
Mouth/Taste- Sitali for cotton mouth
Nose - Sinus - Alternate nostril, Lymph Massage, pressure points
Eyes - Eye Circles, Eye Presses, Rubbing Hands to eyes/Heat,
Brow & Temple Massage
Ears - Pull Ears (up, down, away), Massage Around Ears (SCM),
II. Shoulders, Wrists & hands
Shoulders, Wrists, Hands
Shoulder Rolls (Front, Back, Alternate, Opposite)
Cow/Cat
Gorilla Hands, Flip hands in all directions
Forward Fold with Traction - Arms Hands for Space
Down Dog for Strengthening & Shoulder Stability
Plank
Side plank
Clock
Thread the Needle for Upper Trap Stretched
Legs up, hands palm down under hips to massage & open bones of hands
III. Spine – Cervical/Thoracic/Lumbar
A. Cervical/Neck
Neck Circles, Spirals & Circle 8’s
Ear to Shoulder
Yes & No’s - Left & Right
Rainbow, Press under Collarbones
Opposing Forces (Hand into Head,Head into Hand)
Twist into Neck
Half Lift
Neck Traction in Standing Forward Fold
B. Thoracic
1. Chest Openers
a . Standing
Low & High Lunge
Warriors
Triangle
Dancer
b. Floor
Hero
Cobra
Sphinx
Clock
Twist
Half Moon
Pigeon
2. Back Openers
Cat/Cow
Downward Dog
Twists
a. Upper
Thread the Needles for Upper Trap Stretch
Chair
Triangle Pose
Warrior
Boat Pose
b. Lower
Seated Forward Fold
Child Pose
Cobra
Bridge
Warrior
IV. Waist/Abdomen
A. Waist
Twists
Side Bends
Backbends
Folds
Side Plank
Clock
Mermaid
B. Abdomen
Plank
Cat/Cow
Balancing Table Pose
Boat
Rounded Boat
Yoga Bicycles
Side bends for obliques
Banana Pose
Seated
Crescent Moon
V. Hips - Working vs Stretching
A. Front - Hip Flexors
1. Work
Any FOLDS work hip flexors
Child’s pose
Standing Knee Lift
2. Stretch
Cobra
Pigeon
High and low lunge
Warriors
Camel
Half Moon
Dancer pose
Bow Pose
Lizard Pose
Side Plank
B. Outer Hips/Abductors - Gluteus Medius and Minimus
1. Work – Hip openers (Pigeon toed people or knees turned in)
Triangle,
Half Moon
Warrior 2
Reclining Pigeon (stretch piriformis)
?Chair
?Bridge
2. Stretch – Hip Closers(Toes turned out or waddlers)Activate the Adductors
crossing the midline
Eagle Pose
Reclining Twist
C. Inner Hips/Adductors
1. Work- Hip Closers (Activate Adductors, Internal Rotators)
Crossing the midline
Eagle Pose
Reclining Twist
Pinwheel – reclining or Seated
Reverse Bridge (? knees turned in)
2. Stretch- Hip Openers (Activate -Abductors/Outer Hips -External Rotators)
Triangle
Half Moon
Warrior 2
reclining pigeon to stretch piriformis
D. Glutes
1. Work
Chair
Warrior 1, 3
Goddess
Pyramid – back leg
Bridge
2. Stretch
Pyramid – front leg
Pigeon
VI. Thighs
A. Quadriceps
1. Work
Warriors
Triangle Pose
Extended Side Angle Pose
2. Stretch
Hero
Camel
Dancer
Low Lunge
B. Hamstrings
1. Work
Bound Angle Pose
Camel
Warrior III
Side Angle Pose
2. Stretch
Folding Poses
Downward Dog
Pyramid
VII. Knees/Lower Legs
Chair
Lunges (stretch or work calves)
Pyramid
Triangle
Bridge Pose
Mountain Pose
Warrior 1 and 2
VIII. Feet/Balance
Mountain
Tree
Half Moon
Warrior 1, 2, 3
Pada Bandha awareness
Plantar/Dorsi Flexion