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 […]

Pose Dedicated to the Sage Marichi I


Marichi is the great-grandfather of Manu (“man, thinking, intelligent”), the Vedic Adam, and the “father” of humanity. (mar-ee-chee-AHS-anna) Marichi = literally a ray of light. Pose Dedicated to the Sage Marichi I: Step-by-Step Instructions Sit in Dandasana (Staff Pose). Bend your left knee and place the foot on the floor, with the heel as close […]

Standing Half Forward Bend

  (are-dah oot-tan-AHS-anna) ardha = half uttana = intense stretch Standing Half Forward Bend: Step-by-Step Instructions From Uttanasana (Standing Forward Bend), press your palms or fingertips into the floor (or blocks on the floor) beside your feet. With an inhale, straighten your elbows and arch your torso away from your thighs, finding as much length […]

Intense Side Stretch Pose

  (parsh-voh-tahn-AHS-anna) parsva = side, flank ut = intense tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”) Intense Side Stretch Pose: Step-by-Step Instructions Stand in Tadasana . With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Rest your hands on your hips. Turn […]

Extended Puppy Pose

  Extended Puppy Pose: Step-by-Step Instructions Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under. As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don’t let your […]

Wide-Angle Seated Forward Bend


  Wide-Angle Seated Forward Bend: Step-by-Step Instructions Sit in Dandasana (Staff Pose), then lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex). Press your hands against the floor and slide […]

Wide-Legged Forward Bend

Yoga Poses for headaches

  (pra-sa-REE-tah pah-doh-tahn-AHS-anna) prasarita = stretched out, expanded, spread, with outstretched limbs pada = foot ut = intense tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”) Wide-Legged Forward Bend: Step-by-Step Instructions Stand in Tadasana (Mountain Pose), facing one of the long edges of your sticky mat, then step […]

Child’s Pose

yoga for calm

  (bah-LAHS-anna) bala = child Child’s Pose: Step-by-Step Instructions Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip […]

Downward-Facing Dog: Step-by-Step Instructions

downward facing dog

  Downward facing dog, or Adho Mukha Svanasana, is the most iconic yoga postures around. Think of yoga, and you think of downward facing dog, or often simply called downward dog or down dog. This pose has so many health benefits, and deserves to be so much more than a transition pose—which it so often […]

Head-to-Knee Forward Bend

  (JAH-new shear-SHAHS-anna) janu = knee sirsa = head Head-to-Knee Forward Bend: Step-by-Step Instructions Sit on the floor with your legs straight in front of you. Use a blanket under your buttocks if necessary. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole lightly against your […]