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 […]

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 Lord of the Fishes Pose

Half lord of the fishes

  (ARE-dah MOT-see-en-DRAHS-anna) ardha = half Matsyendra = king of the fish (matsya = fish indra = ruler), a legendary teacher of yoga Half Lord of the Fishes Pose: Step-by-Step Instructions Sit on the floor with your legs straight out in front of you, buttocks supported on a folded blanket. Bend your knees, put 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 […]

Upward-Facing Dog Pose

upward facing dog

  (OORD-vah MOO-kah shvon-AHS-anna) urdhva mukha = face upward (urdhva = upward mukha = face) svana = dog Upward-Facing Dog Pose: Step-by-Step Instructions Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so […]

Cobra Pose

  (boo-jang-GAHS-anna) Cobra Pose: Step-by-Step Instructions Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body. Press the tops of the feet and thighs and the pubis firmly into the floor. On an […]

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 […]

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. […]