Standing Half Forward Bend

(are-dah oot-tan-AHS-anna) ardha = half uttana = intense stretch Standing Half Forward Bend: Step-by-Step Instructions From Uttanasana (Standing Forward Bend), press your palms...

Intense Side Stretch Pose

(parsh-voh-tahn-AHS-anna) parsva = side, flank ut = intense tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”) Intense Side Stretch Pose:...

Extended Puppy Pose

Extended Puppy Pose: Step-by-Step Instructions Come onto all fours. See that your shoulders are above your wrists and your hips are above...

Wide-Angle Seated Forward Bend

(oo-pah-VEESH-tah cone-AHS-anna) upavistha = seated, sitting kona = angle Wide-Angle Seated Forward Bend: Step-by-Step Instructions Sit in Dandasana (Staff Pose), then lean your torso back slightly...

Wide-Legged Forward Bend

(pra-sa-REE-tah pah-doh-tahn-AHS-anna) prasarita = stretched out, expanded, spread, with outstretched limbs pada = foot ut = intense tan = to stretch or extend (compare the Latin verb...

Child’s Pose

(bah-LAHS-anna) bala = child Child’s Pose: Step-by-Step Instructions Kneel on the floor. Touch your big toes together and sit on your heels, then separate...

Downward-Facing Dog

(AH-doh MOO-kah shvah-NAHS-anna) adho = downward mukha = face svana = dog Downward-Facing Dog: Step-by-Step Instructions Come onto the floor on your hands and knees. Set...

Head-to-Knee Forward Bend

(JAH-new shear-SHAHS-anna) janu = knee sirsa = head Head-to-Knee Forward Bend: Step-by-Step Instructions Sit on the floor with your legs straight in front of you....

Seated Forward Bend

(POSH-ee-moh-tan-AHS-anna) paschimottana = intense stretch of the west (pashima = west uttana = intense stretch) Seated Forward Bend: Step-by-Step Instructions Sit on the floor with...

Standing Forward Bend

(OOT-tan-AHS-ahna) ut = intense tan = to stretch or extend Standing Forward Bend: Step-by-Step Instructions Stand in Tadasana, hands on hips. Exhale and bend forward...