Yoga Poses
Boat Pose
SANSKRIT: Paripurna Navasana (par-ee-POOR-nah nah-VAHS-anah) DESCRIPTION: From a seated position the feet are lifted up so that the thighs are angled about 45-50 degrees relative to the earth. The tailbone is lengthened into the earth and the pubis pulls...
Bound Angle Pose
SANSKRIT: Baddha Konasana (BAH-dah cone-AHS-anah) DESCRIPTION: In sitting position, bend both knees and drop the knees to each side, opening the hips. Bring the soles of the feet together and bring the heels as close to the groin as possible, keeping the...
Bow Pose
SANSKRIT: Dhanurasana (don-your-AHS-anah) DESCRIPTION: From a prone position with the abdomen on the earth, the hands grip the ankles (but not the tops of the feet) with knees no wider than the width of your hips. The heels are lifted away from the...
Bridge Pose
SANSKRIT: Setu Bandha Sarvangasana (set-uu bahn-dah sar-VAHN-GAHS-anna) DESCRIPTION: From a supine position, on your back, the hips are pressed up with the heels of the feet rooted into the earth close to the sits bones. The toes are actively lifted and...
Camel Pose
SANSKRIT: Ustrasana (oosh-TRAHS-anna) DESCRIPTION: From a kneeling position the knees are hip width apart and the thighs are perpendicular to the earth. The inner thighs are narrowed and rotated slightly inward with the buttocks engaged but not hardened....
Cat Pose
SANSKRIT: Marjaryasana (mar-jar-ee-AHS-anna) DESCRIPTION: The wrists, elbows and shoulders are in one line. The abdomen is pulled in and up with the spine arched in a strong Cobra spine. The crown of the head is towards the earth and the neck is relaxed....
Chair Pose
SANSKRIT: Utkatasana (Oot-kah-TAHS-anah) DESCRIPTION: From a standing position, the feet are together and rooted into the earth with toes actively lifted. The knees are bent and the weight of the body is on the heels of the feet. The pelvis is tucked in...
Compass Pose
SANSKRIT: Parivrtta Surya Yantrasana (par-ee-vrt-TAH sir-yah yahn-TRAHS-anah) DESCRIPTION: Keeping the left leg bent and grounded into the mat, place your right hand down in front of your left shin. Bring your right knee up toward your chest, and attempt...
Corpse Pose
SANSKRIT: Matsyasana (mot-see-AHS-anna) DESCRIPTION: The body rests on the earth in a supine position with the arms resting by the side body. The palms are relaxed and open toward the sky. The shoulder blades are pulled back, down and rolled under...
Cow Face Pose
SANSKRIT: Gomukhasana (go-moo-KAHS-anah) DESCRIPTION: One arm reaches up and back from above the shoulder while the opposite arm reaches down and back from under the shoulder and around the torso into a bind at the center of the upper back. The gaze is...
Cow Pose
SANSKRIT: Bitilasana (bee-tee-LAHS-anna) DESCRIPTION: The ribcage is lifted with a gentle sway in the low back. The tailbone lifts up into dog tilt. The eyes are soft and the gaze is to the sky. BENEFITS: Removes fatigue. Improves breathing and the...
Crow Pose
SANSKRIT: Bakasana (bah-KAHS-anna) DESCRIPTION: From an inverted position, with the hips up and the head down, the arms are bent in a 90-degree angle with the knees resting on the elbows. The palms are firmly rooted into the earth with knuckles pressed...
Downward-Facing Dog
SANSKRIT: Adho Mukha Svanasana (AH-doh MOO-kah shva-NAH-sun-uh) DESCRIPTION: The body is positioned in an inverted "V" with the palms and feet rooted into the earth and sits bones lifted up towards the sky. The arms and legs are straight. The weight of the...
Dragonfly Pose
SANSKRIT: Parsva Bhuja Dandasana (pars-vah bhuu-jah dahn-DAHS-anna) DESCRIPTION: Cross your right ankle just above your left knee and flex your foot. Lower into a squat, balancing on your left toes. Bring your fingertips to the floor. Twist your upper body...
Easy Seat
SANSKRIT: Sukhasana (suk-HAS-anna) DESCRIPTION: From a seated position, bring your knees into a simple cross-legged pose. Both knees should be below the hips. Place the hands on the thighs or knees and keep the spine straight. BENEFITS: Opens the hips and stretches...
Mountain Pose
SANSKRIT: Tadasana (tah-DAHS-anna) DESCRIPTION: The body is in the standing position, with the feet together and rooted into the earth. The toes are actively lifted. The weight of the body is evenly distributed on the four corners of the feet. The pelvis...
Standing Forward Bend
SANSKRIT: Uttanasana (oot-tan-AHS-anah) DESCRIPTION: From a standing position, the body is folded over at the crease of the hip with the spine long. The neck is relaxed and the crown of the head is towards the earth. The feet are rooted into the earth with...
Warrior III
SANSKRIT: Virabhadrasana III (VEER-ah-bha-DRAS-anna) DESCRIPTION: From a standing position, one leg is rooted and perpendicular to the earth while the other leg is raised, extended back and parallel to the earth. The head of the thighbone of the standing...
Warrior II
SANSKRIT: Virabhadrasana II (VEER-ah-bha-DRAS-anna) DESCRIPTION: From a standing position, the legs are separated into a wide stance. The front knee is bent in a 90-degree angle directly above the ankle. The back leg is extended and straight with the...
Warrior I
SANSKRIT: Virabhadrasana I (VEER-ah-bha-DRAS-anna one) DESCRIPTION: From a standing position, the legs are in a wide stance with the feet aligned and flat on the earth. The back foot is in a 60-degree angle towards the front. The hips are squared. The...
Upward-Facing Dog
SANSKRIT: Urdhva Mukha Svanasana (OORD-vah MOO-kah shvon-AHS-anna) DESCRIPTION: The body is in a prone position parallel to the earth. The weight of the body is supported equally by the straight arms and the tops of the feet which press firmly into the...
Happy Baby Pose
SANSKRIT: Ananda Balasana (ah-NAHN-dah bah-LAHS-anna) DESCRIPTION: From a supine position, on your back, the knees are bent slightly wider than the hips. The ankles and shins track the knees in a 90-degree angle perpendicular to the earth. The hands grip...
Half Moon Pose
SANSKRIT: Ardha Chandrasana (ar-dha chahn-DRAHS-anna) DESCRIPTION: From a standing position one leg is straight while the other is extended back parallel to the earth (or a little above parallel) and one hand is on the earth (beyond the little-toe side of...
Garland Pose
SANSKRIT: Malasana (mah-LAHS-anah) DESCRIPTION: From a squatting position the feet are as close together as possible (keep your heels on the floor if you can; otherwise, support them on a folded mat). The thighs are slightly wider than the torso. The torso...
Low Plank
SANSKRIT: Chaturanga Dandasana (chaht-tour-ANG-ah don-DAHS-anna) DESCRIPTION: From a prone position, the weight of the body is supported on the hands and the toes. The body is approximately 5 inches above and parallel to the earth. The abdomen is pulled up...
Fish Pose
SANSKRIT: Matsyasana (mot-see-AHS-anna) DESCRIPTION: From a supine position, lying on the back, the pelvis and upper torso are arched up and lift off the earth. The head is released back and rests on the crown of the head (there should be a minimal amount...
Flying Man Pose
SANSKRIT: Eka Pāda Kouṇḍinyāsana DESCRIPTION: From a lunge position, the palms are rooted into the earth on the inside of the thigh. Both elbows are bent in a 90-degree angle with one leg forward, extended and resting softly on the elbow. The other leg is...
Firefly Pose
SANSKRIT: Tittibhasana (ti-tee-BHAS-anna) DESCRIPTION: The arms are straight and the palms are pressed into the earth. The body is supported on the straight arms with the eye of the elbows to the front. The legs are extended straight and forward from on...
Feathered Peacock Pose
SANSKRIT: Pincha Mayurasana (pin-chah my-yur-AHS-anna) DESCRIPTION: From an inverted position, with the body perpendicular to the earth, the weight of the body is supported on the forearms that are parallel and pressed firmly into the earth. The palms are...
Extended Triangle Pose
SANSKRIT: Utthita Trikonasana (oo-tee-tah tree-koh-NAHS-anna) DESCRIPTION: From a standing position, the legs are straight and separated into a wide stance. The feet are aligned and flat on the earth with the back foot in a 60-degree angle towards the...
Extended Side Angle Pose
SANSKRIT: Utthita Parsvakonasana (oo-TEE-tah parsh-wah-cone-AHS-anna) DESCRIPTION: From Warrior II (Vīrabhadrāsana II), the lower body stays static while the upper body is folded forward at the crease of the hip. One arm is extended toward the front with...
Extended Hand to Big Toe Pose
SANSKRIT: Utthita Hasta Padangustasana (oo-tee-tah ha-sta pad-an-goosh-TAHS-anah) DESCRIPTION: From Mountain (Tāḍāsana) pose, lift one foot. Bend forward and catch the toes with the fingers. Place the other hand on the hip to square the hip towards the...
Eight Angle Pose
SANSKRIT: Astavakrasana (AHSH-tak-vah-KRAHS-anah) DESCRIPTION: Begin in Easy (Sukhāsana) pose, lift one knee up and make a shelf with the respective arm. Slip the shoulder underneath this knee until the knee rests high up on the back of the shoulder. Bend...
Eagle Pose
SANSKRIT: Garudasana (gah-rue-DAHS-anah) DESCRIPTION: From a standing position the one thigh is crossed over the other with the toes and/or the ankle hooked behind the lower calf. The weight of the body is balanced on the standing foot. The arms are...
Head to Knee Pose
SANSKRIT: Janu Sirsasana (JAHN-nuu sher-SHAHS-anna) DESCRIPTION: Sit on the floor with your legs outstretched. Bend your left leg and place the sole of your left foot against your right thigh, close to the groin. Inhale and reach both hands toward the sky...
Child’s Pose
SANSKRIT: Balāsana (bah-LAHS-anna) DESCRIPTION: From a kneeling position, the toes and knees are together with most of the weight of the body resting on the heels of the feet. The arms are by the side body and the fingers are relaxed. The forehead rest...
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