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 […]

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 […]

Side Plank Pose: Step by Step Instructions

Side Plank Pose

  The full version of Vasisthasana, as taught by BKS Iyengar, with the top leg raised perpendicular to the floor, is beyond the capacity of most beginners. The pose described here is a modified version suitable for all levels of students. (vah-sish-TAHS-anna) Vasistha = literally means “most excellent, best, richest.” Vasistha is the name of […]

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 […]

Dolphin Pose

dolphin pose

  Dolphin Pose: Step-by-Step Instructions To start dolphin pose, come onto the floor on your hands and knees. Set your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists. Firmly press your palms together and your forearms into the floor. Curl your toes under, then exhale […]

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 […]

Cat Pose

  Marjari = cat Cat 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 […]