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...

read more

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...

read more

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...

read more

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...

read more

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....

read more

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....

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

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...

read more

Ready to Make a Change?

Get Bent in Norwich believes in an open studio community where we listen to the wants and needs of our students to create an interactive space of health and happiness. Join us today!

 

 

Sign up for updates!

Get news and updates from Get Bent in Norwich in your inbox. Don't worry, your email is safe with us, we don't spam!

Directions to Studio