Side Plank Pose: Step by Step Instructions

Side Plank Pose

  The full version of Vasisthasana, as taught by BKS Iyengar, with the top leg raised perpendicular to the floor, is beyond the capacity of most beginners. The pose described here is a modified version suitable for all levels of students. (vah-sish-TAHS-anna) Vasistha = literally means “most excellent, best, richest.” Vasistha is the name of […]

Wild Thing

Yoga Poses Benefit

  Wild Thing: Step-by-Step Instructions Start in Adho Mukha Svanasana (Downward-Facing Dog). Bring your weight into your right hand and roll onto the outer edge of your right foot like Vasisthasana (Side Plank Pose). On an inhalation, lift your hips with buoyancy. Stay strong in your right hand making a clawing action with the fingers. […]

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 Pose II: Step-by-Step Instructions Sit in Dandasana (Staff Pose). Bend your right knee and place the foot on the floor just in front of the right sitting bone. The shin will be approximately perpendicular […]

Revolved Side Angle Pose

Revolved Side Angle Pose

  Since most students can’t easily keep their back heel down in this pose, a modified version will be described here with the back heel raised off the floor. See Deepen the Pose below for a brief description of the full pose. (par-ee-vrt-tah parsh-vah-cone-AHS-anna) parivrtta = to turn around, revolve parsva = side, flank kona […]

Noose Pose

  This position, suitable for intermediate and advanced students, is described in the Full Pose section below. First we’ll look at a simpler version of this twist, using the wall as a prop. (posh-AHS-anna) pasa = a snare, trap, noose, tie, bond, cord, fetter Noose Pose: Step-by-Step Instructions Stand in Tadasana (Mountain Pose) next to […]

Marichi’s Pose

Marichi’s Pose

  (mar-ee-chee-AHS-anna) Marichi = literally means a ray of light (of the sun or moon). Marichi is the son of Brahma and chief of the Maruts (“shining ones”), the war-like storm gods. He’s one of the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), who intuitively “see” and declare the divine […]

Low Lunge

  Low Lunge: Step-by-Step Instructions From Downward-Facing Dog (Adho Mukha Svanasana), exhale and step your right foot forward between your hands, aligning the right knee over the heel. Then lower your left knee to the floor and, keeping the right knee fixed in place, slide the left back until you feel a comfortable stretch in the […]

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 or fingertips into the floor (or blocks on the floor) beside your feet. With an inhale, straighten your elbows and arch your torso away from your thighs, finding as much length […]

Warrior III Pose

Virabhadrasana III

    Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet; wielding a thousand clubs; and wearing a tiger’s skin. (veer-ah-bah-DRAHS-anna) Warrior III Pose: Step-by-Step Instructions Stand in Tadasana (Mountain Pose), exhale and fold foward to Uttanasana. From Uttanasana, exhale […]

Monkey Pose

  (hah-new-mahn-AHS-anna) “It was the greatest leap ever taken. The speed of Hanuman’s jump pulled blossoms and flowers into the air after him and they fell like little stars on the waving treetops. The animals on the beach had never seen such a thing; they cheered Hanuman, then the air burned from his passage, and […]