Yoga Poses A-Z

Arm Balancing Poses

Crane (Crow) Pose

   Crane (Crow Pose): Step-by-Step Instructions (bahk-AHS-anna) baka = craneSquat down from Tadasana with your...

Dolphin Plank Pose

  Dolphin Plank Pose: Step-by-Step InstructionsStart in Dolphin Pose, knees bent. Then walk...
Yoga Poses Benefit

Wild Thing

  Wild Thing: Step-by-Step InstructionsStart in Adho Mukha Svanasana (Downward-Facing Dog).

Four-Limbed Staff Pose

(chaht-tour-ANG-ah don-DAHS-anna) chaturanga = four limbs (chatur = four anga = limb) danda = staff (refers to the...

Firefly Pose

Firefly Pose: Step-by-Step InstructionsSquat with your feet a little less than shoulder...

Balancing Poses

Side-Reclining Leg Lift

  Side-Reclining Leg Lift: Step-by-Step InstructionsLie on the floor on your right. Press...

Warrior III Pose

  Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having...

Supported Headstand

 (sah-LOM-bah shear-SHAHS-anna) salamba = with support (sa = with alamba = support) sirsa = head Supported Headstand: Step-by-Step Instructions

Half Moon Pose

The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example,...

Lord of the Dance Pose

We’ll start with a modified version of the pose. The full pose will be described...

Binding Yoga Poses

Noose Pose

This position, suitable for intermediate and advanced students, is described in the Full Pose section...

Pose Dedicated to the Sage Marichi I

   Marichi is the great-grandfather of Manu (“man, thinking, intelligent”), the Vedic Adam, and the “father”...

Chest Opening Yoga Poses

Cobra Pose

(boo-jang-GAHS-anna) Cobra Pose: Step-by-Step InstructionsLie prone on the floor. Stretch your legs back,...

Cow Pose

  Cow Pose: Step-by-Step InstructionsStart on your hands and knees in a “tabletop” position....

Bow Pose

Dhanurasana (Bow Pose): Step-by-Step Instructions This pose is so called because it looks like an archer’s bow,...

Fish Pose

Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the...

Lord of the Dance Pose

We’ll start with a modified version of the pose. The full pose will be described...

Core Yoga Poses

Yoga Poses for Fitness

Boat Pose

 (par-ee-POOR-nah nah-VAHS-anna) paripurna = full, entire, complete nava = boat Step by StepSit on the...
scale pose

Scale Pose

 (toe-LAHS-anna) tola = literally “poising one’s self”; usually rendered as “balance” or “scale” Scale Pose: Step-by-Step Instructions

Dolphin Pose

  Dolphin Pose: Step-by-Step InstructionsCome onto the floor on your hands and knees....

Crane (Crow) Pose

   Crane (Crow Pose): Step-by-Step Instructions (bahk-AHS-anna) baka = craneSquat down from Tadasana with your...

Chair Pose

(OOT-kah-TAHS-anna)utkata = powerful, fierce Chair Pose: Step-by-Step InstructionsStand in Tadasana. Inhale and raise...

Forward Yoga Poses

yoga for calm

Child’s Pose

 (bah-LAHS-anna) bala = child Child’s Pose: Step-by-Step InstructionsKneel on the floor. Touch your big...

Head-to-Knee Forward Bend

(JAH-new shear-SHAHS-anna) janu = knee sirsa = head Head-to-Knee Forward Bend: Step-by-Step InstructionsSit on the...

Standing Forward Bend

(OOT-tan-AHS-ahna) ut = intense tan = to stretch or extend Standing Forward Bend: Step-by-Step InstructionsStand...

Extended Puppy Pose

Extended Puppy Pose: Step-by-Step InstructionsCome onto all fours. See that your shoulders...

Standing Half Forward Bend

 (are-dah oot-tan-AHS-anna) ardha = half uttana = intense stretch Standing Half Forward Bend: Step-by-Step Instructions

Hip Opening Yoga Poses

Noose Pose

This position, suitable for intermediate and advanced students, is described in the Full Pose section...

Bound Angle Pose

 (BAH-dah cone-AHS-anna) baddha = bound kona = angle Bound Angle Pose: Step-by-Step Instructions Step by StepSit with your legs...

Reclining Bound Angle Pose

 (SOUP-tah BAH-dah cone-NAHS-anna) supta = lying down, reclining baddha = bound kona = angle Reclining Bound Angle Pose: Step-by-Step...

Bharadvaja’s Twist

(bah-ROD-va-JAHS-anna), Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in...

Extended Hand-To-Big-Toe Pose

Extended Hand-To-Big-Toe Pose: Step-by-Step InstructionsFrom Tadasana, bring your left knee toward your...

Inversion Yoga Poses

Handstand

 Like its inverted cousins such as Forearm Balance and Headstand, a major obstacle to Handstand...

Supported Headstand

 (sah-LOM-bah shear-SHAHS-anna) salamba = with support (sa = with alamba = support) sirsa = head Supported Headstand: Step-by-Step Instructions

Feathered Peacock Pose

   Feathered Peacock Pose: Step-by-Step Instructions (pin-cha my-your-AHS-anna) pinca = feather mayura = peacockPerform a...

Plow Pose

 (hah-LAHS-anna) hala = plow Plow Pose: Step-by-Step InstructionsFrom Salamba Sarvangasana, exhale and bend from...

Supported Shoulderstand

 (sah-LOM-bah sar-van-GAHS-anna) salamba = with support (sa = with alamba = support) sarva = all anga = limb. There...

Restorative Yoga Poses

Corpse Pose

 (shah-VAHS-anna) sava = corpseThis pose is also called Mrtasana (pronounced mrit-TAHS-anna, mrta = death) Corpse Pose: Step-by-Step...
happy baby pose

Happy Baby Pose

  Happy Baby Pose: Step-by-Step InstructionsLie on your back. With an exhale, bend...

Legs-Up-the-Wall Pose

(vip-par-ee-tah car-AHN-ee) viparita = turned around, reversed, inverted karani = doing, making, action Legs-Up-The-Wall Pose: Step-by-Step InstructionsThe pose...

Reclining Hand-to-Big-Toe Pose

 (soup-TAH pod-ang-goosh-TAHS-anna) supta = lying down, reclining pada = foot angusta = big toe Reclining Hand-to-Big-Toe Pose: Step-by-Step Instructions

Reclining Bound Angle Pose

 (SOUP-tah BAH-dah cone-NAHS-anna) supta = lying down, reclining baddha = bound kona = angle Reclining Bound Angle Pose: Step-by-Step...

Seated Yoga Poses

Bound Angle Pose

 (BAH-dah cone-AHS-anna) baddha = bound kona = angle Bound Angle Pose: Step-by-Step Instructions Step by StepSit with your legs...

Head-to-Knee Forward Bend

(JAH-new shear-SHAHS-anna) janu = knee sirsa = head Head-to-Knee Forward Bend: Step-by-Step InstructionsSit on the...

Bharadvaja’s Twist

(bah-ROD-va-JAHS-anna), Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in...

Cow Face Pose

(go-moo-KAHS-anna) go = cow (Sanskrit go is a distant relative of the English word “cow”) mukha =...

Fire Log Pose

Fire Log Pose: Step-by-Step InstructionsSit on one edge of a thickly-folded blanket,...

Standing Yoga Poses

Intense Side Stretch Pose

(parsh-voh-tahn-AHS-anna) parsva = side, flank ut = intense tan = to stretch or extend (compare the Latin...

Mountain Pose

(tah-DAHS-anna) tada = mountain Mountain Pose: Step-by-Step InstructionsStand with the bases of your big...

Half Moon Pose

The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example,...
Down Dog for depression

Downward-Facing Dog: Step-by-Step Instructions

   Downward-Facing Dog: Step-by-Step InstructionsTo do downward-facing dog come onto the floor on...

Warrior III Pose

  Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having...

Strengthening Yoga Poses

Four-Limbed Staff Pose

(chaht-tour-ANG-ah don-DAHS-anna) chaturanga = four limbs (chatur = four anga = limb) danda = staff (refers to the...

Dolphin Plank Pose

  Dolphin Plank Pose: Step-by-Step InstructionsStart in Dolphin Pose, knees bent. Then walk...
Yoga Poses for Fitness

Boat Pose

 (par-ee-POOR-nah nah-VAHS-anna) paripurna = full, entire, complete nava = boat Step by StepSit on the...
Yoga for Weight Loss

Upward Plank Pose

  Upward Plank Pose: Step-by-Step InstructionsSit in Dandasana (Staff Pose) with your hands...

Warrior I Pose

Virabhadra’s Pose is also known as the Warrior Pose (there are three variation of Warrior,...

Twisting Yoga Poses

Noose Pose

This position, suitable for intermediate and advanced students, is described in the Full Pose section...

Bharadvaja’s Twist

(bah-ROD-va-JAHS-anna), Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in...

Revolved Side Angle Pose

 Since most students can’t easily keep their back heel down in this pose, a modified...

Revolved Head-to-Knee Pose

 parivrtta = revolved janu = knee sirsa = head Revolved Side Angle Pose: Step-by-Step InstructionsSit...
Yoga Poses by Type

Pose Dedicated to the Sage Koundinya I

  Pose Dedicated to the Sage Koundinya I: Step-by-Step InstructionsCome into it from...

Yoga Backbends

Lord of the Dance Pose

We’ll start with a modified version of the pose. The full pose will be described...

One-Legged King Pigeon Pose

 The full pose, which is suitable for intermediate students, will be described in the Full...
yoga for energy

Pigeon Pose

King Pigeon Pose: Step-by-Step InstructionsKneel upright, with your knees slightly narrower than...

Upward Bow (Wheel) Pose

 (OORD-vah don-your-AHS-anna) urdhva = upward dhanu = bow Upward Bow (Wheel) Pose: Step-by-Step InstructionsLie supine...

One-Legged King Pigeon Pose II

 (A-kah pah-dah rah-jah-kah-poh-tahs-anna)eka = one pada = foot raja = king kapota = pigeon (or dove) One-Legged King Pigeon...
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