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 […]

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 […]

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 […]

Revolved Triangle Pose

  (par-ee-vrit-tah trik-cone-AHS-anna) parivrtta = to turn around, revolve trikona = three angle or triangle Revolved Triangle Pose: Step-by-Step Instructions Stand in Tadasana. With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, […]

Extended Side Angle Pose

  It might be better, then, to think of Utthita Parsvakonasana as the “Extended Sides Angle Pose.” (oo-TEE-tah parsh-vah-cone-AHS-anna) utthita = extended parsva = side, flank kona = angle Extended Side Angle Pose: Step-by-Step Instructions Stand in Tadasana. On an exhalation, step or lightly jump your feet 3.5 to 4 feet apart. Raise your arms […]

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 […]

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 […]