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 […]

Upward Salute

  (oord-vah hahs-TAHS-anna) urdhva = raised (or upward) hasta = hand Upward Salute: Step-by-Step Instructions Stand in Tadasana. Turn your arms outward (or laterally) so your palms face away from your torso and thumbs point backward. With an inhale, sweep your arms out to the sides and up toward the ceiling. If you’re tighter in […]

Revolved Side Angle Pose

Revolved Side Angle Pose

  Since most students can’t easily keep their back heel down in this pose, a modified version will be described here with the back heel raised off the floor. See Deepen the Pose below for a brief description of the full pose. (par-ee-vrt-tah parsh-vah-cone-AHS-anna) parivrtta = to turn around, revolve parsva = side, flank kona […]

Low Lunge

  Low Lunge: Step-by-Step Instructions From Downward-Facing Dog (Adho Mukha Svanasana), exhale and step your right foot forward between your hands, aligning the right knee over the heel. Then lower your left knee to the floor and, keeping the right knee fixed in place, slide the left back until you feel a comfortable stretch in the […]

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 […]

Warrior III Pose

Virabhadrasana III

    Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet; wielding a thousand clubs; and wearing a tiger’s skin. (veer-ah-bah-DRAHS-anna) Warrior III Pose: Step-by-Step Instructions Stand in Tadasana (Mountain Pose), exhale and fold foward to Uttanasana. From Uttanasana, exhale […]

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 […]

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 […]

Warrior I Pose

Warrior 1

Virabhadra’s Pose is also known as the Warrior Pose (there are three variation of Warrior, of which this is customarily numbered I). It may seem strange to name a yoga pose after a warrior; after all, aren’t yogis known for their non-violent ways? But remember that one of the most revered of all the yoga […]

High Lunge, Crescent Variation

High Lunge

  High Lunge, Crescent Variation: Step-by-Step Instructions Start in Adho Mukha Svanasana (Downward-Facing Dog). Exhale and step your right foot forward between your hands, aligning your knee over the heel. Keep your left leg strong and firm. Inhale and raise your torso to upright. At the same time, sweep your arms wide to the sides […]