One-Legged King Pigeon Pose

  The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we’ll practice the leg position only, which should be accessible to most experienced beginners. (aa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna) eka = one pada = foot or leg raja = king kapota = pigeon or dove One-Legged King […]

Lord of the Dance Pose

lord of dance

  We’ll start with a modified version of the pose. The full pose will be described in the Variation section below. (not-ah-raj-AHS-anna) nata = actor, dancer, mime raja = king Lord of the Dance Pose: Step-by-Step Instructions Stand in Tadasana (Mountain Pose). Inhale, shift your weight onto your right foot, and lift your left heel […]

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: Step-by-Step Instructions Stand in Tadasana . With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Rest your hands on your hips. Turn […]

Warrior I Pose

Warrior 1

Virabhadra’s Pose is also known as the Warrior Pose (there are three variation of Warrior, of which this is customarily numbered I). It may seem strange to name a yoga pose after a warrior; after all, aren’t yogis known for their non-violent ways? But remember that one of the most revered of all the yoga […]

High Lunge, Crescent Variation

High Lunge

  High Lunge, Crescent Variation: Step-by-Step Instructions Start in Adho Mukha Svanasana (Downward-Facing Dog). Exhale and step your right foot forward between your hands, aligning your knee over the heel. Keep your left leg strong and firm. Inhale and raise your torso to upright. At the same time, sweep your arms wide to the sides […]

High Lunge

  High Lunge: Step-by-Step Instruction From Uttanasana (Standing Forward Bend), bend your knees and, with an inhale, step your left foot back toward the back edge of your mat, with the ball of the foot on the floor. Step back far enough so that your right knee can form a right angle. Lay your torso […]

Heron Pose

  Vyasa, Patanjali’s oldest extant commentator, mentions this pose, though he doesn’t describe how to do it: “The curlew and other seats [asana] may be understood by actually seeing a curlew and the other animals seated” (Yoga Sutra 2.46). Heron Pose: Step-by-Step Instructions Sit in Dandasana (Staff Pose). Bring your left leg into Ardha Virasana. […]

Happy Baby Pose

happy baby pose

  Happy Baby Pose: Step-by-Step Instructions Lie on your back. With an exhale, bend your knees into your belly. Inhale, grip the outsides of your feet with your hands (if you have difficulty holding the feet directly with your hands, hold onto a belt looped over each sole.) Open your knees slightly wider than your […]

Handstand: Step-by-Step Instructions


Like its inverted cousins such as Forearm Balance and Headstand, a major obstacle to Handstand is a natural fear of falling. So the basic pose will be described with the heels supported against a wall. Make sure that there are no hanging pictures or other decorations on the wall directly above you. (ah-doh moo-kah vriks-SHAHS-anna)adho […]

Revolved Triangle Pose

  (par-ee-vrit-tah trik-cone-AHS-anna) parivrtta = to turn around, revolve trikona = three angle or triangle Revolved Triangle Pose: Step-by-Step Instructions Stand in Tadasana. With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, […]