Eight-Angle Pose

(ahsh-tah-vah-krahs-anna) asta = eightvakra = bent, curved Eight-Angle Pose: Step-by-Step Instructions Stand in Tadasana (Mountain Pose), with your feet separated a bit wider than usual. Exhale, bend forward to Uttanasana (Standing Forward Bend), press your hands to the floor outside your feet. Then with your knees slightly bent, slip your right arm to the inside […]

Dolphin Plank Pose

  Dolphin Plank Pose: Step-by-Step Instructions Start in Dolphin Pose, knees bent. Then walk your feet back until your shoulders are directly over the elbows and your torso is parallel to the floor. Press your inner forearms and elbows firmly against the floor. Firm your shoulder blades against your back and spread them away from […]

Four-Limbed Staff Pose

Four-Limbed Staff Pose

(chaht-tour-ANG-ah don-DAHS-anna) chaturanga = four limbs (chatur = four anga = limb) danda = staff (refers to the spine, the central “staff” or support of the body) Four-Limbed Staff Pose: Step-by-Step Instructions Perform Adho Mukha Svanasana, then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis. With […]

Plank Pose

plank pose

  Plank Pose: Step-by-Step Instructions Start in Adho Mukha Svanasana. Then inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor. Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your […]

Crane (Crow) Pose

crow or Bakasana

    Crane (Crow Pose): Step-by-Step Instructions (bahk-AHS-anna) baka = crane Squat down from Tadasana with your inner feet a few inches apart. If it isn’t possible to keep your heels on the floor, support them on a thickly folded blanket. Separate your knees wider than your hips and lean the torso forward, between the […]