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Valentines Yoga: All you need is love and yoga
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Image Pose Description
yoga pose Heart Openers
yoga pose MountainStand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.
Benefits: Improves posture and concentration. Strengthens legs. Engages core. Strengthens your thighs, knees, and ankles. Firms your abdomen and buttocks. Relieves sciatica. Reduces flat feet.
Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0
Modifications: A) Palms together in prayer mudra behind the back. B) Hands raised over your head. C) Eyes closed. D) Samashthiti (feet together). E) Feet hip-distance apart. F) Rock gently back and forth and side to side. G) Block between the thighs. H) Palms together in front of the chest in prayer mudra. I) Interlace fingers and extend arms straight in front of you (shoulder stretch). 
Precautions : Avoid locking the knees out (allow your knees to soften).
yoga pose Mountain Palm LockStand with feet together. Interlock fingers behind back. Straighten arms and lower shoulders. Raise hands and bring shoulder blades together. Gaze up. Feel chest opening. Hold.
Benefits: Deepens breath. Stimulates thyroid gland. Opens chest. Improves posture.
Video: https://www.youtube.com/embed/2HTvZp5rPrg
yoga pose Standing Backbend Arms UpStart in Mountain. Raise arms overhead. Squeeze thighs and buttocks. Press hips forward and slowly arch back. Keep legs and buttocks engaged.
Benefits: Stretches sides of torso, spine. Stimulates abs.
Video: https://www.youtube.com/embed/Sjnsyy-sPBc
Modifications: Drop head back.
Precautions : Back or neck injury.
yoga pose Five Pointed StarFrom standing (Mountain), step feet out wide. Arms out to side. Palms face down. Press weight into feet. Straighten legs and squeeze thighs. Tuck tailbone. Feel legs rooted into floor. Reach out through fingertips. Relax shoulders down and back. Open chest. Reach crown of head up to ceiling. Look straight ahead (chin parallel to floor). Inhale into belly and chest. Exhale press into feet, fingers and crown, feeling body expanding out in 5 directions. To release, bend knees and step into Mountain.
Benefits: Lengthens, opens and energises whole body.
Video: https://www.youtube.com/embed/2NJTEy88vUo
Modifications: Place hands on hips.
yoga pose Fig TreeStand in Mountain pose. Inhale, lift left leg behind. Raise right hand. Raise left arm to the side, and turn left palm towards floor. Hold. Return to start. Repeat on other side.
Benefits: Increases blood circulation. Boosts energy levels within the entire body.
Video: https://www.youtube.com/embed/279RwV8g-D8
Modifications: Bring raised foot into Tree pose position.
yoga pose Crescent MoonKneel with knees hip width apart. Keep back straight. Step forward with right foot. Foot extends slightly past knee. To increase stretch in hip, bend more on right knee. Raise both arms and bring palms together. Look forward. Focus attention on one point. Hold. Release.
Alternatives: High Lunge.
Benefits: Stretches legs, groin, hip flexors. Strengthens thighs, buttocks.
Video: https://www.youtube.com/embed/2pCcmxQSETc
Modifications: Move between bent and straight leg. Look up.
Precautions : Knee injury.
yoga pose Cat CowSit with buttocks on heels. Come onto all fours. Wrists under shoulders. Pull navel into small of back. Inhale while raising head. Exhale, while lowering head and arching spine up like a cat. Repeat.
Benefits: Stretches lower back. Engage care. Decompress spine.
Video: https://www.youtube.com/embed/kqnua4rHVVA
Modifications: Knee to chest. Raise leg or arm.
Precautions : Neck injury.
yoga pose Camel NamasteKneel on floor, feet hip width apart. Bring palms together in Namaste. Lift chest and curve spine. Gently lead head backwards while engaging core. Thighs remain perpendicular to floor.
Alternatives: Camel. Half Camel.
Benefits: Stretches ankles, thighs, groin, abs, chest, throat, psoas.
Video: https://www.youtube.com/embed/-xfxwRTobUM
Modifications: Arms up.
Precautions : High or low blood pressure. Back or neck injury.
yoga pose ChildSit on heels. Walk hands forward until forehead touches floor. Arms alongside legs. Alternatives include: Child with head on bolster. Child with bolster between legs. Child pose with arms extended. Child with hands on back. Child with cheek on mat. Child with leg raised and arms extended.
Benefits: Stretches hips, thighs, and ankles. Relieves back pain.
Video: https://www.youtube.com/embed/qYvYsFrTI0U
Modifications: A) Interlock fingers behind back. B) Knees together (instead of separated). C) Curl the toes under (instead of flat). D) Place a rolled towel under your shins (take the stress off of your ankles). E) Place a yoga blanket underneath the knees for padding. F) Place a folded towel underneath the knees for padding. G) Place a bolster or pillow under your stomach or chest and stay for up 10 minutes. H) Go deeper into the hip stretch by spreading your knees wider.
Precautions : Pregnancy. Knee injury.
yoga pose Upward Facing DogFrom Cow Pose (on all fours in a tabletop position) drop hips forward toward floor. Press palms down into floor. Drop shoulders down and back. Press chest forward. Reach crown of head up to ceiling. Lift thighs and legs off floor by pressing tops of feet down and engaging mula bandha (a gentle upward tug in your perineum which is the space between genitals and anus). To release, bend knees and lift hips back to Cow pose.
Benefits: Alertness. Patience. Transformation. Confidence.
Video: https://www.youtube.com/embed/tbh0qyLJRaI
Modifications: A) Block under hands. B) Tuck toes under to lift legs higher. C) Sphinx pose.
yoga pose Downward Facing DogStart in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw.
Alternatives: Dolphin.
Benefits: Stretches spine, hams, shoulders. Calms nervous system.
Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0
Modifications: A) Use a wall. B) Head on a block. C) Leg up. D) Arm up. E) Wide stance.
Precautions : Pregnant. High blood pressure. Headache.
yoga pose ChildSit on heels. Walk hands forward until forehead touches floor. Arms alongside legs. Alternatives include: Child with head on bolster. Child with bolster between legs. Child pose with arms extended. Child with hands on back. Child with cheek on mat. Child with leg raised and arms extended.
Benefits: Stretches hips, thighs, and ankles. Relieves back pain.
Video: https://www.youtube.com/embed/qYvYsFrTI0U
Modifications: A) Interlock fingers behind back. B) Knees together (instead of separated). C) Curl the toes under (instead of flat). D) Place a rolled towel under your shins (take the stress off of your ankles). E) Place a yoga blanket underneath the knees for padding. F) Place a folded towel underneath the knees for padding. G) Place a bolster or pillow under your stomach or chest and stay for up 10 minutes. H) Go deeper into the hip stretch by spreading your knees wider.
Precautions : Pregnancy. Knee injury.
yoga pose Pelvic Floor Exercises
yoga pose SquatStand upright with back straight. Feet shoulder width apart. Feet at 45 degrees. Bend knees. Squat as if you are about to sit on an invisible chair.
Alternatives: Horse pose.
Benefits: Hip opener. Strengthens thighs, buttocks, hamstrings.
Video: https://www.youtube.com/embed/IXpJEqssze8
Modifications: A) Sit on the front edge of a chair. B) Folded blanket under heels. C) Lift all ten toes up. D) Bring arms to tops of legs and reach outward. E) Sit back against a wall like you are in a chair. F) Add a twist. G) Sit on a block. H) Roll a blanket and place it in the crease of both knees.
Precautions : Knee injury.
yoga pose Reclined Bound Angle WallLie on back close to a wall. Raise legs up the wall. Shuffle hips until hips touch wall and legs are straight. Bend knees and slide feet down. Bring soles of feet together. Lower knees as much as possible. Use hands as leverage to press thighs against wall.
Alternatives: Reclined Bound Angle.
Benefits: Pregnancy. Stretches inner thighs. Opens groins.
Video: https://www.youtube.com/embed/WAG-BtbWqdE
Modifications: Bolster under back.
Precautions : Knee injury.
yoga pose Reclined Bound Angle IILie on back. Legs extended. Arms by sides. Palms facing up. Bend knees to bring soles of feet together together. The outer (pinky toe) edges of feet rest on mat. Let legs fall open. Allow gravity to support weight of legs. Check in with your body. If hips and groin are feeling tight, take feet further away from body. If you’re feeling more open, bring feet closer toward body to deepen the stretch. Relax shoulders away from ears. Extend arms behind head with palms together. Allow back body to sink deeply into the mat.
Benefits: Stretches groin, thighs. Stimulates digestion. Relieves menstrual pain.
Video: https://www.youtube.com/embed/fHrvDweT9W8
Modifications: Arms by sides.
yoga pose BridgeLie supine. Bend knees. Set feet on floor. Heels close to sitting bones. Press inner feet and arms into floor. Push tailbone up. Lift buttocks. Clasp hands below pelvis.
Benefits: Chest, neck, spine stretch. Reduces backache.
Video: https://www.youtube.com/embed/EU2JS2Pm2EY?rel=0
Modifications: A) Baby Bridge (raise up to a comfortable position). B) Bridge with a blanket under shoulders. C) Bridge with leg up. D) Clasp hands around ankles. E) Block below shoulders. F) Block, or bolster, below the lower back. G) Feet close to a wall to prevent slipping.
Precautions : Knee or neck injury.
yoga pose Partner Yoga
yoga pose Engage Core I PartnerSit back to back with knees up. Use core, arm, and leg muscles to rise up to standing.
Benefits: Core, arm and leg workout.
Video: https://www.youtube.com/embed/cHiIZvUCyo8
Precautions : Back or knee injury.
yoga pose Seated Twist PartnerSit cross legged, back to back with your partner. Reach arms up. Press into shoulder blades of your partner. Lower arms and bring palms together with your partner. Twist to right. Take hand to partner’s thigh. Press down on your own thigh to give leverage to the twist. Repeat on other side.
Benefits: Relief from sciatica, lower back pain and neck pain.
Video: https://www.youtube.com/embed/y8IA_xtUjlc
Precautions : Back injury.
yoga pose Seated Side Bend PartnerPartner A and B face each other in Wide Leg Seated Pose. Interlock right arms. Both A and B reach up with their left arm and bend to the side. Repeat on the other side.
Benefits: Stretches sides of torso and spine.
Video: https://www.youtube.com/embed/oEyCe0kniVg
Precautions : Back injury.
yoga pose Camel PartnerPartner A and B face each other in kneeling position. Interlock arms and bend backwards.
Benefits: Opens chest, spine, thighs. Strengthens arms.
Video: https://www.youtube.com/embed/oS3zSrhn7wE
Precautions : Back injury.
yoga pose Elevator PartnerStand facing your partner. Hold your partner by both wrists. Lean away so you’re holding each other. Bend knees until you're fully in Squat Pose. Keep leaning away from each other. Straighten your legs to return to the start position. Repeat.
Benefits: Strengthens arms, core, and legs.
Video: https://www.youtube.com/embed/tNpZ9DZa9KI
Precautions : Wrist injury.
yoga pose Tree PartnerPartner A and B stand side be side in Mountain Pose with hands in Namaste. Come into Tree Pose. Partner A and B bring right palms together. Partner A and B raise left arms up and bring palms together. Repeat on other side.
Benefits: Stretches inner thighs, chest, shoulders. Balance. Sciatica.
Video: https://www.youtube.com/embed/emGRHyG9yNY?rel=0
Modifications: Stand with back against a wall if you feel unsteady.
Precautions : Low blood pressure.
yoga pose Heart Opener PartnerPartner A stands behind B and holds onto their wrists. Partner B leans forward and opens their chest.
Benefits: Strengthens arms, and core. Opens chest.
Video: https://www.youtube.com/embed/iY3-sKjbeTc
Precautions : Wrist injury.
yoga pose Triple Hill PartnerStand facing partner about a foot apart. Raise hands overhead and touch palms with your partner. Walk backward until hips are over heels and foreheads are touching. Arch spines down with abdominals engaged. After a few breaths lower heads down, drawing chins to own chests. Hold. To release, walk feet towards one another.
Benefits: Strengthens arms, core, legs. Stretches lower back.
Video: https://www.youtube.com/embed/r0mtZ1ty-rI
Precautions : Wrist injury.

This Valentine's lesson plan is filled with partner yoga exercises.

Partner yoga is good for cultivating “love” because it: enhances communication (involves listening to your partner’s verbal and non-verbal cues), deepens the connection between the two of you, and is also a lot of fun. And because partner yoga helps to deepen the effects of yoga poses, you’ll both be more flexible, which will make you better in the love-making department. So, what’s not to love about partner yoga?

There are some heart-opening poses: Upward-Facing Dog Pose, Supine Star Pose, Camel With Namaste Hands Pose, and Standing Backbend Pose. There are some pelvic floor exercises to help with love-making: Bridge Pose, Squat Pose, and Reclined Bound Angle Pose.

Pick a Love Quote to tune into while practicing Valentines Yoga: 

“Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.” ― Martin Luther King Jr

“Lovers don’t finally meet somewhere. They’re in each other all along.” – Rumi

“The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.” – Helen Keller

“Without Valentine’s Day, February would be…well, January.” – Jim Gaffigan

“What the world really needs is more love and less paperwork.” – Pearl Bailey

When love is not madness, it is not love.” – Pedro Calderon de la Barca

"All you need is love. But a little yoga now and then doesn't hurt." 

"For it was not into my ear yoga whispered, but into my heart. It was not my lips you kissed, but my soul." 

"Where there is great love, there is yoga in action." 

"They invented yoga to let people know you love them without saying anything." 

"Yoga, you are always new, the last practice was ever the sweetest." 

"I'd kiss a frog even if there was no promise of a Prince Charming popping out of it. I love frogs. That's yoga."

“Roses are Red, Violets are Blue, My heart is Full of Love for yo...ga.”

“Roses are Red, Violets are Blue, I’ve never met anyone as beautiful as yo...ga.”