HALF LOCUST (ard-ha, shal-abh-asana)

How To: Lying face down.  Extend your legs out behind you then reach your arms down by your sides, palms facing downward.  Pressing through the tops of your feet and your palms gently lift your head up as you look about a foot out in front of your mat, then extend one leg up to …

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FIREFLY (tit-ti-bha-sana)

How To: From standing hinge at your hips and fall forward.  Step your feet slightly wider than hips’ distance apart then place your palms down on the ground.  Shift the hands slightly in and behind the feet as you bend the elbows.  Then lift one leg at a time over the triceps, initially place the …

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COW FACE (goum-kha-sana)

How To: From a seated position cross your left knee in front of your right.  Raise your right arm straight up then bend the elbow, resting the fingers behind the right shoulder.  Slightly pull your sternum in to keep the arch out of the back.  Then bring the left arm around the back and reach …

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WILD THING (cam-at-kar-asana)

How To: From downward facing dog raise your right leg up to the sky.  Bend the knee, open the hip up, then flip your dog as you gently descend right leg down to the ground, as you lift your right hand up and over, while rotating on the bottom left arm.  Once you’re organized in …

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PYRAMID (pars-vttan-asana)

How To: From warrior legs, meaning the back foot is flat and the front foot is forward, shorten your stance slightly then hinge out over the front leg while maintaining a flat back.  Release your head to your knee while letting your arms down to touch your thigh, shin, the floor, whatever is available to you. …

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Donec vestibulum eros ultricies tellus lobortis mollis. Curabitur vitae enim faucibus, accumsan risus non, tristique mi. Curabitur volutpat ligula vitae dignissim suscipit. Donec eu lorem justo. Proin malesuada gravida dui. In fermentum ultricies nisi, quis tincidunt velit imperdiet sed. Morbi sit amet mi vitae dolor elementum elementum ac nec elit. Nam et mauris interdum, pretium …

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STAFF (dand-asana)

How To: Sitting on the ground bring your legs straight out in front of you.  Rock side to side to get your butt out from under you, then bring your hands by your hips, fingers spread wide pressing into the mat or raise your arms up to the sky. Modifications to Lessen or Advance the …

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TRIANGLE (tri-kon-asana)

How To: Stepping your (right or left) foot forward, spin the back foot flat.  Now straighten your front leg while making sure the back foot is turned slightly towards the front.  Spread your arms out like wings then hinge over the front hip clasping on to your thigh, shin, the floor or whatever is available …

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POSE OF INFINITY (an-an-tha-sana)

How To: Lie down on your right side with the right arm stretched out.  Bend your right elbow then support your head with your right arm, the hand is just above the ear.  Bend the left knee and clasp on to the big left toe with your first two fingers, keep the bottom leg stretch …

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SUPINE TWIST (jat-hara, pari-var-tan-asana)

How To: *We’ll describe on one side for clarity’s sake, then switch sides reversing the corresponding side.  Lying on your back hug your knees into your chest.  Keep your right leg hugged in, extend your left leg out in front of you, then extend the right arm out to the right, looking out over that …

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HUMBLE WARRIOR

How To: From Warrior One interlace your fingers behind your back, take a big inhale as you lower your shoulders and tilt your head back, then exhale extending the corresponding shoulder to the inside of the knee. Modifications to Lessen or Advance the Pose: Lessen: clasp your hand around your elbows or used a towel …

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BOW (dhan-ur-asana)

How To: Lying on your stomach, keep your forehead on the ground.  Bend your knees, reaching back for your ankles with your hands, palms turned in.  When you’ve clasped your ankles kick through your strong legs to rise on up in the shape of a bow.  Using the leg’s strength peel your shoulder heads back, …

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UPWARD PLANK (pur-vo-ttan-asana)

How To: Sit on the floor and extend your legs out in front of you, now plant your feet hip’s distance apart pressing them firmly into the ground.  Bring your hands by your hips with your fingers facing forward towards your feet.  Now pressing in your hands and feet raise your hips up to the …

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LOTUS (pad-ma-sana)

How To: Sitting upright on the floor pull your (right or left) leg in, placing it at the root of the opposite thigh, so that the heel is right at the navel.  Then take your other leg placing it at the root of the opposite thigh again with the heel at the navel.  Ideally the …

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LOCUST (sala-bha-sana)

How To: Lying on your stomach, keep your forehead on the ground as you extend your legs behind you, keep your arms by your sides hands pointing towards your feet with your palms pressing into the ground.   Lift your legs off the ground, feel the extension out of your hips from your tip toes, …

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PEACOCK (may-ur-asana)

How To: Come on to all fours, onto your hands and your knees.  Notice your knees are under your hips and your wrists are under your shoulders.  Turn your palms facing back wards bringing your arms in closer until you can get the pinky fingers touching.  Bend the elbows as you keep your forearms together.  …

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HAND STAND (adho, muk-ha, vrks-asana)

How To: From standing up straight, bend forward and place your hands six inches to a foot away from the wall.  The palms are shoulders distance with the arms fully out stretched.  Plant the hands into the floor as you bend the knees then gently raise up the legs together or one at a time …

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SPHINX (ard-ha, bhu-jang-asana)

How To: From laying down plant your elbows at your breast line, then rise on up to your forearms.  Gently tilt the head back if it feels good.  As you extend through the legs, soften the butt. Modifications to Lessen or Advance the Pose: Lessen: lower your head to the ground. Advance: pull the chest …

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EASY POSE (sukh-asana)

How To: Come to a seated position, cross your legs at your shins, then place your palms on your knees.  Palms up to receive or palms down to give or ground.  Releasing your tailbone, feel the alignment up your spine to the crown of your head as you slightly tilt your chin in to your …

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GODDESS (dev-i-asana)

How To: Stand up straight, spread your legs shoulder’s distance then pivot your heels, left to the left, right to the right, as you slowly descend into your hips don’t allow your knees to edge over your toes, if that happens simply widen your stance.  Then place your hands on your thighs and sink deeper …

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SIDE PLANK (vasi-stha-sana)

How To: Come to plank pose AKA upper push up position.  Bring your big toes and heels together then spin  on the outer edge of your right heel as you raise your left hand up to the sky.  You can place your right knee down to modify.  Now press firmly into your right hand rising …

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HALF-MOON (ardha, chan-drasana)

How To: Half-moon may also be approached from Runner’s Lunge or Side Angle, we will enter it through Warrior 2.  Bending your front knee a little bit deeper bring your forward hand about a foot out in front of you, then lift your back leg to the sky.  While keeping your front hand down see …

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TIGER (vya-ghra-sana)

How To: From downdog, take a big inhale, raise your right leg up to the sky, now bring your knee to your forehead, raise the leg back up, exhale knee to left elbow, inhale leg high, exhale knee to right elbow. Modifications to Lessen or Advance the Pose: Lessen:  you may bend your elbow and/or …

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TREE (vrks-asana)

How To: Stand up straight then bend your (right or left) knee placing the heel of the foot near the groin on the opposite thigh.  Balancing on one leg place your hands on your hips or place them in prayer in front of your heart or if you want to interlace them except for your …

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THREAD THE NEEDLE

How To: Come on to your hands and knees.  Gently extend your arm through the left side of your body behind your left arm.  Gently lower your right ear down on the ground.  Feel the arm extend and turn the palm up or down depending on how your shoulder feels. Then, simply switch sides. Modifications …

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SUNBIRD (chak-ra-va-kasana)

How To: Coming to all fours on your hands and your knees.  Now gently extend your left leg out behind you, make sure to turn those toes downward and flex them as you try to kick the back wall.  Extend the right arm forward, making sure to turn the front thumb upwards like you are …

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LION (sim-ha-sana)

How To: Come down on to your knees then bend the right knee placing the right foot under the left buttock, then bend the left knee and place it under your right butt cheek as you sit down on your legs.  Lean forward to give the weight to the thighs and knees, placing your palms …

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WARRIOR 3 (vira-bha-dra-sana 3)

How To: Warrior 3 can be approached from Warrior 1, 2 or crescent pose.  We’ll just approach it from Tadasana (standing pose).  Hug your (right or left) knee into your chest, now bend the corresponding leg then kick the hugged leg back in the air.  Keeping your hands on your thigh begin to flatten your …

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SIDE CRANE (pars-va, ba-kasana)

How To: Coming down to a half squat, make sure your heels are on the floor, if not use a blanket or towel to support them.  Place your right elbow to the outside of your left thigh then twist your torso to the right.  Bring the left side of your body over to your right …

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HEAD STAND (sal-amba, sirs-asana)

How To: Firstly place down a towel or blanket flatly, practice this way until the crown of your head is comfortable on just your yoga mat.  Get on your hands and knees then place your forearms down on the ground and interlace your fingers, then gently lower your head down to the crown as you …

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WARRIOR 1 (vira-bha-dra-sana 1)

How To: Stepping your (right or left) leg forward while turning your back foot flat, bend your front knee, while gripping the outer edge of your back foot into the mat.  You should have a heel-to-heel alignment, then try to get both of your hip points forward as your reach your arms up from your …

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MOUNTAIN POSE (ta-das-ana)

How To: Standing up straight simply bring your big toes and heels together, your arms are by your sides with your palms turned slightly outward, your gait is erect. Modifications to Lessen or Advance the Pose: Lessen:  Slightly part the feet hips distance and slightly bend the knees to ease any low back tension. Advance: …

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UPWARD PLANK (purvo-ttan-asana)

How To: Lie down on your back.  Hug your knees into your chest then plant your feet hips distance apart.  Then tuck your arms under your shoulders rising on up to your palms, which will be facing towards your toes.  Extend one leg at a time out in front of you.  Press all ten toes …

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CAT (mari-jari-asana)

How To: Coming on to all fours, your hand and knees.  Notice that your wrists are under your shoulders and your knees are under your hips.  We start out with COW pose, dip your belly, arch your back and look up to the sky on an inhale.  Exhale round that back like an angry cat, …

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DOLPHIN PLANK

How To: From lying on the ground rise up to plank (push-up) pose, then lower down to your forearms, stepping your feet back into Dolphin plank. Modifications to Lessen or Advance the Pose: Lessen: place your knees on the ground. Advance: pressing back through your heels, ignite your knees up off your kneecaps, feel your …

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CROW (ba-ka-sana)

How To: Squat down planting your hands shoulders distance apart as you dig your index fingers and thumbs into the mat.  Widen the knees to bring yourself forward.  Now with bent elbows raise on to your tippy toes trying to get the knees on top of your elbows.  From there lean forward onto your hands …

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SEATED TWIST (pari-vrtta, mari-chy-asana)

How To: *We’ll describe on one side for clarity’s sake, then switch sides reversing the corresponding side.  Sitting with your legs out in front of you bend your right knee planting your right foot it into the ground next to your left knee.  Extend your right arm out behind you, lowering the right shoulder.  Place …

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SPRINTER’S STRETCH (ma-ha, mu-dra)

How To: From a seated position extend one leg out in front of you while bending the other knee inward and bring that heel into your groin.  Reach your arms up in the air then hinge from your torso over your extended leg.  When your low back and hamstrings say stop, then lower your arms …

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DOLPHIN

How To: From downward facing dog press forward to plank pose (push-up position).  Lower down to your forearms.  Then lower your head, tuck your toes as you walk them closer to your hands and raise your tailbone to the sky. Modifications to Lessen or Advance the Pose: Lessen: walk the feet back. Advance: walk the …

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ELEVATED PEACOCK (pin-cha, may-ur-asana)

How To: Start out kneeling on the floor then bend forward as you place your elbows, forearms, and palms down on the ground, shoulders distance apart.  Tilt the head up then kick the legs up to the air together or one at a time.  *I’d recommend having a wall nearby during your first few attempts …

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FISH (mats-yasana)

How To: Lie on your back place your arms by your side palms down.  Extending your legs out, bringing your feet together and grip the heels into the floor.  Then slowly arch the back lifting your neck and chest, rest on the crown of your head.  Now bring your arms under your arched back slightly, …

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PLOW (hal-asana)

How To: Lying on your back raise your legs up to the sky, then descend them gently over your head supporting your lower back with your hands, bring your elbows in tightly to add to the support.  See if you can get your toes to touch behind you. Modifications to Lessen or Advance the Pose: …

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WARRIOR 2 (vira-bha-dra-sana 2)

How To: Stepping your (right or left) leg forward while turning your back foot flat, bend your front knee, while gripping the outer edge of your back foot into the mat.  Bring your hands to your heart then spin out to the opposite side of the front leg, spreading your arms like wings.  Bring the …

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SIDE ANGLE (pars-va-kon-asana)

How To: Stepping your (right or left) leg forward while turning your back foot flat place your front forearm on your thigh then raise the other arm up to the sky or extend it our over your ear. Modifications to Lessen or Advance the Pose: Lessen: The passive part of the pose is to just …

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BRIDGE (setu, ban-dha, sar-van-gasana)

How To: Lie on your back then hug your knees in to your chest.  Plant your feet hips distance apart, lightly graze your heels with your fingertips.  Then press through your feet as you raise your hips up to the sky, then interlace your fingers and cup your hands under your pelvis, roll one shoulder …

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NOOSE (pas-asana)

How To: From standing, bring your big toes and heels together then squat your butt down on your haunches.  Release your hands to your fingertips.  Then place your left arm over your right leg just above the knee, thread the hand across your shins toward the left leg.  Reach your right arm behind you until …

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CROCODILE (ma-ka-rasana)

How To: Lying face down with your legs out behind you, place the tops of the feet on the ground and your arms by your sides.  Reach your arms out and fold them in bringing your hands together like a pillow as you rest your forehead on top of your hands. Modifications to Lessen or …

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EXTENDED PUPPY (utt-ana, shi-sho-sana)

How To: Place your forehead down on the ground, bring your knees in hips distance apart, then extend your arms out if front of you, pull your navel in and up as you raise your tailbone off the floor, raising your hips up. Modifications to Lessen or Advance the Pose: Lessen:  lower your chest to …

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HALF FORWARD BEND (ard-ha, utt-an-asana)

How To: Coming to the front of your space hinge at your hips falling forward, spread your legs shoulder’s distance apart then slide your palms up your shins.  With your knees bent or straight flatten your back by doing the following:  look about two feet out in front of you, turn your elbow eyes outward, …

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GARLAND (mal-asana)

How To: From standing, spread your feet wider than hips distance apart, squat down into your hips, bring your hands into prayer.  Duck spread your feet out as you place your elbows on the inside of your knees.  Keep your back erect, chin tucked in to chest and breathe. Modifications to Lessen or Advance the …

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COBRA (bhu-jang-asana)

How To: Lying face down on the mat, make sure to release your toes, place your hands by your sides at your breast line.  Bring your forehead to the ground, then as you velcro the tops of your feet into the mat, energize your thighs off the ground, while softening the butt, gently pull your …

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BOAT (pari-pur-na, na-va-sana)

How To: Sitting upright on the floor, bring your knees to your chest as you balance on your sit bones, then clasp your hands behind your knees, now extend your legs out straight and reach your arms out as well.  You can also interlace the fingers and place them behind your head to support it. …

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SPLITS (hanu-man-asana)

How To: From a kneeling position place your hands on the floor by your sides.  Lift your knees up and extend the right leg forward, from here you may hinge over your leg or if you’re flexible enough extend your left leg back whilst balancing on your hands to gauge the flexibility in your hips.  …

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DANCER (nat-ara-jasana)

How To: Stand up straight.  Stretch your left arm out in front of you then bend your right knee and reach back with your right arm, palm turned outward to open up the shoulder.   Once you feel stable then gently lean forward as you kick through your strong leg to open up the pose further.  …

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CHILD’S POSE (bal-asana)

How To: Placing your forehead down on the ground bring your bog toes together, spread your knees wider than your hips, then place your arms out in front of you or by your sides. Modifications to Lessen or Advance the Pose: Lessen:  place your hands under your forehead or interlace your fingers resting your head …

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SAGE TWIST (bha-rad-vaj-asana)

How To: Start out sitting on your legs with your thighs and toes tucked underneath.  Rock to the right side lowering butt down.  Bring the right sole to the inside of the left thigh or place the right ankle on top of the left thigh in half lotus.  Now bring the left hand to the …

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TRIPOD HEADSTAND (sal-amba, sirs-asana 5)

How To: This pose is typically taken from standing with your legs spread, place your hands on your hips and hinge forward with a flat back.  Place your palms shoulder distance apart on the floor with your palms flat.  Keeping your elbows bent lean forward until the crown of the head is touching the floor …

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SCALE (tol-asana)

How To: Sit in a cross-legged position.  Place your palms by your hips, raise up your body and legs whilst balancing on your hands. Modifications to Lessen or Advance the Pose: Lessen:  Keep the body on the ground or bend the elbows deeper. Advance: Straighten the elbows further.  Swing your torso through your arms. Benefits: …

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RABBIT (sha-shan-ka-sana)

How To: From your hands and knees lower your head down to the ground, supporting the weight with your hands.  Begin to inch your head towards your knees.  Once your head touches your knees, be sure to be on the crown of your head, then tuck further if it feels okay to be on the …

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CAMEL (us-tra-sana)

How To: Coming down on your knees, place your hands on your buttocks facing downwards.  As you gently press your hips forward try to continually raise your chest as you gently lean backwards.  A good indicator is to try and speak once your voice is cut off you’ve leaned back far enough. Modifications to Lessen …

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UPWARD SALUTE (urd-hva, hast-asana)

How To: From standing place your feet shoulder’s distance apart.  Feel an even balance from the heels to the toes.  Then extend the arms up over your head evenly, try not to crowd your shoulders around your ears.  Energize the fingers. Modifications to Lessen or Advance the Pose: Lessen: keep the head straightforward and/or reach …

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CORPSE (sa-va-sana)

How To: Lying down on your back extend your legs out in front of you as your feet flop open, then place your arms by your sides, palms turned up, for true anatomical position, just like DaVinci’s Vitruvian Man. Modifications to Lessen or Advance the Pose: Lessen: not relevant Advance: not relevant Benefits: All systems …

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FROG (man-duk-asana)

How To: Lying face down bend bring your hands at your breast line.  Bend at the knees bringing them perpendicular to your torso keeping them on the ground, then splay your feet out lying the inner arches flat on the ground as your flex your feet.  Rise on up to your fore arms shoulders distance …

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COW (bit-il-asana)

How To: Rise on to all fours.  Firstly we do COW then CAT which is the counter to COW.  Inhale dip your belly arch your back (COW), then exhale round your shoulders roll your back (CAT). Modifications to Lessen or Advance the Pose: Lessen: lessen the dip in the belly also keep from looking up. …

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GATE (pari-gha-sana)

How To: From kneeling stretch the left leg out to the left, keeping the toes facing upwards.  Inhale rising both arms up overhead then raise up and out of the left oblique, then hinge left out over the left leg.  Place the left hand on the left ankle and extend up through the right arm.  …

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SUPINE CRESCENT (ta-daka, mud-ra)

How To: From standing, step your feet shoulders distance apart.  Reach both arms up to the sky then lower your left arm down to your side, feel it press in to your side body.  Then pressing through your feet extend your right arm up higher as you lift out of your oblique and gently lower …

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PLANK (chat-ur-anga, dand-asana)

  How To: Lie flat on the floor.  Bring your hands by your breast line, keep your elbows by your ribs, dig into your index fingers and thumbs into the mat as your press up into a push up. Make sure your wrists, elbows, and shoulders are stacked neatly on top of each other, gently …

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EIGHT ANGLE (asta-va-krasana)

How To: From a seated position extend both legs out to your right as you balance on your hands.  Hook the right leg under the left leg then plant the right arm between the legs as the left palm presses next to the left hip.  Bring the right shoulder under the right knee as you …

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HERON (krounch-asana)

How To: Sitting down on the ground with your legs extended out in front of you, bend one leg clasping the foot, bring it back by your hip with your knee and calf on the ground.  Extend the other leg up, clasping your hands around the thigh then working them closer to your foot.  Then …

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EAGLE (ga-rud-asana)

How To: We’ll describe it from one side to keep away any confusion in this intricate posture.  For the other side simply reverse the process.  From standing up straight slight bend your right knee as you place your left leg over the right thigh above the knee, then move the left foot behind the right …

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HAPPY BABY (an-anda, bal-asana)

How To: Lie on your back then hug your knees in to your chest.  From there clasp the outer edges of your feet try to keep your lower back on the ground as you curl your toes back kick your heels upward. Modifications to Lessen or Advance the Pose: Lessen: straighten the legs to lessen …

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SCORPION (vrs-chi-ka-sana)

How To: Start out kneeling on the floor then bend forward as you place your elbows, forearms, and palms down on the ground, shoulders distance apart.  Tilt the head up then kick the legs up to the air together or one at a time.  *I’d recommend having a wall nearby during your first few attempts …

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HERO (vir-asana)

How To: Kneel on the floor then spread your feet out from underneath you wider than your hips.  You can support yourself with your hands if your knees are uncomfortable. Modifications to Lessen or Advance the Pose: Lessen: Keep your hands on the ground to support your weight off your legs or bring your knees …

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RECLINING PIGEON

How To: Lie on your back, hug your knees into your chest.  Then gently lower the left foot down in to the mat hips distance apart.  Place the right ankle on top of the left knee.  Then extend the right arm through the hole and extend left arm out to meet right around right thigh …

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GODDESS AKA CACTUS (devi-asana)

How To: Typically we arrive at this pose from being bent over our legs, which are about four feet apart.  Placing your hands on your hips, pigeon toe your feet, then flatten your back as you gently rise up.  Once standing place your hands on your thighs as you turn your feet outward and your …

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