Anahatasana: Yoga pose for opening your heart

Puppy dog yoga pose

Open your heart Anahatasana, or Melting Heart pose (sometimes referred to as Extended Puppy pose), deeply opens the shoulders, pectoral muscles of the chest, thoracic spine, neck and lower back. Heart and lung meridians receive a fresh burst of prana. Try this yoga pose first thing in the morning to set the tone for the […]

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 […]

Upward Facing Two-Foot Staff Pose

  Upward Facing Two-Foot Staff Pose: Step-by-Step Instructions Begin by preparing as you would for Urdhva Dhanurasana (Upward Bow Pose). Lie on your back, feet on the floor, heels under the knees, and step your feet a little wider than your hips. Bend your arms and place your palms on the floor by your ears, […]

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. […]

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 […]

Half Frog Pose

frog half

  Half Frog Pose: Step-by-Step Instructions Lie on your belly. Press your forearms against the floor and lift your head and upper torso. Bend your right knee and bring the heel toward the same-side buttock. Then, supporting yourself on the left forearm, reach back with your right hand and clasp the inside of your foot. […]

Cow Pose

  Cow Pose: Step-by-Step Instructions Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. As you inhale, lift your […]

Upward Bow (Wheel) Pose

upward bow

  (OORD-vah don-your-AHS-anna) urdhva = upward dhanu = bow Upward Bow (Wheel) Pose: Step-by-Step Instructions Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular […]

Fish Pose

fish pose

  Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the capacity of most beginning students, here we?ll work either with the knees bent, feet on the floor, or with the legs straight pressed against the floor. (mot-see-AHS-anna) matsya = fish Fish Pose: Step-by-Step Instructions Lie on your back on […]

Upward-Facing Dog Pose

upward facing dog

  (OORD-vah MOO-kah shvon-AHS-anna) urdhva mukha = face upward (urdhva = upward mukha = face) svana = dog Upward-Facing Dog Pose: Step-by-Step Instructions Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so […]