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 […]

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 […]

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 […]

Seated Forward Bend

  (POSH-ee-moh-tan-AHS-anna) paschimottana = intense stretch of the west (pashima = west uttana = intense stretch) Seated Forward Bend: Step-by-Step Instructions Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your heels. Rock slightly onto your left buttock, and pull your […]

Standing Forward Bend: Step-by-Step Instructions

  (OOT-tan-AHS-ahna) ut = intense tan = to stretch or extend Standing Forward Bend: Step-by-Step Instructions Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. […]

Extended Triangle Pose

digestion yoga

  (oo-TEE-tah trik-cone-AHS-anna) utthita = extended trikona = three angle or triangle Extended Triangle Pose: Step-by-Step Instructions Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. […]

Bridge Pose

bridge pose

  (SET-too BAHN-dah) setu = dam, dike, or bridge bandha = lock Bridge Pose: Step-by-Step Instructions Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. […]

Bow Pose

Dhanurasana (Bow Pose): Step-by-Step Instructions This pose is so called because it looks like an archer’s bow, the torso and legs representing the body of the bow, and the arms the string. (don-your-AHS-anna) dhanu = bow Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to […]

Big Toe Pose

  Big Toe Pose: Step-by-Step Instructions Stand upright with your inner feet parallel and about six inches apart. Contract your front thigh muscles to lift your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your torso and head as one unit. Slide the index and middle fingers of […]

Bound Angle Pose

bound angle

  (BAH-dah cone-AHS-anna) baddha = bound kona = angle Bound Angle Pose: Step-by-Step Instructions Step by Step Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out […]