Sphinx Yoga Pose: Step-by-Step Instructions

sphinx pose

  Sphinx Pose: Step-by-Step Instructions Lie on your belly, legs side by side. Firm your tailbone toward your pubis and lengthen it toward your heels. Then, rotate your thighs inwardly by rolling your outer thighs toward the floor. This helps broaden and lengthen your lower back and sacrum (the downward-facing triangular bone at the back […]

Side-Reclining Leg Lift

Side-Reclining Leg Lift: Step-by-Step Instructions

  Side-Reclining Leg Lift: Step-by-Step Instructions Lie on the floor on your right. Press actively through your right heel, flex the ankle, and use the outside of the foot to stabilize the position (if you still feel unstable, brace your soles against the wall.) Stretch your right arm straight out along the floor parallel to […]

Side Crane (Crow) Pose

Side Crane Pose

  Side Crane (Crow) Pose: Step-by-Step Instructions Bend your knees to a half-squat, thighs parallel to the floor. If your heels don’t rest comfortably on the floor, support them on a thickly folded blanket. Take your left elbow to the outside of your right thigh as you soften your belly. Exhaling, twist your torso to […]

Scale Pose

scale pose

  Scale Pose or Tolasana (toe-LAHS-anna) literally means “poising one’s self”; usually rendered as “balance” or “scale” Scale Pose: Step-by-Step Instructions To perform Scale Pose first perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips. Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and […]

Revolved Head-to-Knee Pose

parivrtta = revolvedjanu = kneesirsa = head Revolved Side Angle Pose: Step-by-Step Instructions Sit on the floor with your torso upright and your legs wide. Bend your left knee and snug the heel into your left groin. Then slightly bend your right knee and slide the heel a few inches toward the right buttock. Exhale, […]

Pose Dedicated to the Sage Koundinya II

sage image

  Pose Dedicated to the Sage Koundinya II: Step-by-Step Instructions Start in Adho Mukha Svanasana, hands shoulder width apart. Step your left foot far forward, past the outside of your left arm, and place it on the floor well in front of your left hand. Bend your left elbow and twist your torso to the […]

Pose Dedicated to the Sage Koundinya I

Yoga Poses by Type

  Pose Dedicated to the Sage Koundinya I: Step-by-Step Instructions Come into it from a standing position. First bend your knees as if to squat, then take your left knee to the floor. Turn your left foot so it points to the right and sit on the heel. Cross your right foot over your left […]

Pigeon Pose

King Pigeon Pose: Step-by-Step Instructions

  King Pigeon Pose: Step-by-Step Instructions Kneel upright, with your knees slightly narrower than hip width apart and your hips, shoulders, and head stacked directly above your knees. With your hands, press down against the back of your pelvis. On an inhalation, tuck your chin toward your sternum and lean your head and shoulders back […]

Peacock Pose

Peacock pose, Mayurasana

  (my-yer-ahs-anna) mayura = peacock Peacock Pose: Step-by-Step Instructions Kneel on the floor, knees wide, and sit on your heels. Lean forward and press your palms on the floor with your fingers turned back toward your torso (thumbs pointing out to the sides). Bend your elbows slightly and touch the pinky sides of your hands […]

Standing Split

  Standing Split: Step-by-Step Instructions Perform Virabhadrasana II (Warrior II Pose), right leg forward. Inhale and cartwheel your left arm up and over your head, creating a nice opening in the left ribs. With an exhale, twist your torso to the right, pivoting on the ball of the left foot to lift the heel off […]