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 […]

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 […]

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, […]

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 […]

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 […]

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 […]