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Mountain Pose
(1) Stand with feet hipwidth apart
(2) Lift your toes and spread them out, then place them back down firmly on the ground
(3) Sway back and forth until your weight is centered evenly on all four corners of your feet
(4) Exhale, engage your knees, quads, and lift up through your pelvic floor
(5) Inhale, lift your arms overhead, keeping your elbows straight
(6) Exhale, lower your shoulders down
(7) Inhale, reach outward from the waist and crown to elongate your spine
(8) Exhale, lower your arms back to center |
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Standing Spinal Twist
(1) Start in Tadasana
(2) Place your right fist or palm behind your right hip, just below the waist.
(3) Exhale, engage in muhla bandha
(4) Inhale, raise your left arm to the side at shoulder level, left palm forward, gazing over your thumb.
(5) Exhale, follow your thumb with your gaze as your hand sweeps in a wide arc in front of your body and to the right, placing your fingertips just below your right shoulder
(6) Inhale, lengthening upward
(7) Exhale, press your shoulder back
(8) Keep pressing your right hip forward to keep both hips facing forward.
(9) Inhale, follow your left thumb with your gaze as you sweep your arm in a wide arc back to the side
Left Side... |
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Half-moon
(1) Tadasana
(2) Inhale, raise your hands overhead, palms facing, elbows straight
(3) Exhale, tighten your kneecaps and rotate your thighs inward, engage muhla bandha
(3) Exhale, press your hips to the left as you tilt your torso to the right
(4) Hold and breath, using the inhale to open your upper chest and each exhale to sink deeper into the pose
(5) Keep your body on one plane and left side in a straight line
(6) Inhale, return to the full upright position
Now left side |
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Standing Back Bend
(1) Tadasana
(2) Place your hands on either side of your sacrum, just below the waist.
(3) Exhale, tighten your knees and inner thighs, engage muhla bandha.
(4) Inhale, tilt your torso and head backwards while pressing your hips forwards.
(5) Take shallow breaths through your nose, focusing on the inhalations to lift your sternum
(6) Inhale, raise back to full upright position
(7) Exhale, lower your arms back by your sides |
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Standing Forward Bend
(1) Tadasana
(2) Exhale, bring your arms out to the sides, left your tailbone and press out through your crown as you fold forward at the hips, swan-diving forward while maintaining an extended spine
(3) On each inhale, lengthen out through your crown
(4) On each exhale, fold deeper into the pose while maintaining an extended spine
(5) If your spine rounds, bend your knees slightly to maintain an extended spine
(6) Come as far forward as you can while maintaining an extended spine. Place your fingertips or palms on the floor or anywhere on your legs.
(6) At some point you may wish to release the extended spine and relax into rag doll.
(if you have spinal problems, maintain an extended spine with hands on your shins)
(7) To release, inhale, bend your knees slightly, press down through your feet and engage your core as you rise up to an extended spine, touching the floor or pressing anywhere on your legs
(8) Once you are back to an extended spine, lift your arms to the sides in a reverse swan dive as you slowly rise to a full upright position.
(9) Exhale, release your arms back to your sides |
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Definition
The Dancer
(1) Tadasana
(2) Exhale, muhla bandha
(3) Inhale, raise your RIGHT arm overhead, palm forward.
(4) Breath normally, focus on a drishti, shift your weight to RIGHT foot, keeping your navel over your supporting foot.
(5) Turn your lower hand forward, then out to the side.
(6) Exhale, lift the LEFT foot (same side as hand) and receive it from the inside, keeping both knees close together. USE THIS AS YOUR FINAL POSE, OR...
(7) Inhale, press your foot back into your hand and slightly arch your back to open your chest. USE THIS AS YOUR FINAL POSE, OR....
(8) Exhale, press up through your upper toes as you fold at the hips, bringing your torso forward while maintaining a gentle arch in your spine
(9) Breath deeply, press your left hip forward and down to make sure it is in alignment with the other hip
(10) Inhale, rise back to vertical, knees close together.
(11) Exhale, release your arm and leg in one simultaneous movement
Left side... |
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Downward Dog
(1) Kneel in table position, knees directly below hips, hands shoulder-width apart and slightly in front of your shoulders with the index fingers pointing upward and fingers spread apart.
(2) Exhale, flex your toes under and lift your knees off the floor, keeping them bent and your elbows straight, bringing your chest towards your knees and your hips back toward your heels.
(3) Inhale, raise your hips and straighten your legs while maintaining a straight spine (if you tend to round your spine, keep your legs slightly bent)
(4) Breath deeply, on each EXHALE, pressing deeper into the pose, pressing down on your heels; on each INHALE pulling up through tailbone to lengthen your spine, rolling your under-arms toward your chest to open a space between your shoulder blades.
(5) To release the pose, exhale, bend your knees, and return to table top position. |
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Definition
Front Facing Warrior
(1) Stand in Tadasana at the back of your mat facing the long side of your mat, feet hip-width apart.
(2) Exhale, muhla bandha
(3) Inhale, raise your arms overhead, palms parallel or in temple pose, with your arms straight, shoulders down
(4) Exhale, with a big "Ha," lunge forward with your right foot, bending your right knee, and sinking down through your sitz bones, knee over ankle
(5) Breath deeply, press your left heel back and your left hip forward, straightening your left knee, both hips facing forward
(6) Lift out at the waist and arch back slightly
(7) To release the posture, bring your back leg to meet your forward foot, arms by your sides.
Left side....
(1) Turn around to face the opposite wall for the warrior on the left side.
(2) Same as right side, but with the left foot lunging forward.
(3) And the release is different: Exhale, shifting your weight to the forward foot, and exhale, springing back to the starting position, arms by your sides. |
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Side Facing Warrior
(1) If you just finished Virabradasana 1, stay at the end (left side) of your mat and turn your body to face the long side of the mat (mirror) in tadasana
(2) Inhale, raise your arms overhead
(3) Exhale, step wide to the right, feet about 3 feet apart, bringing your arms out to your sides at shoulder height, hands even with your feet, in 5-pointed star
(4) Inhale, turn your right toes to the right and your left toes slightly inward toward the center
(5) Exhale, bend your right knee and sink down through your sitz bones, bringing your thighs close to horizontal, and align your right knee over your ankle; palms facing forward and gazing over your right hand
(6) Breathe deeply, keeping your entire body on one plane, hips facing center.
(7) Inhale, straighten your right knee, go back to 5 pointed star with toes pointing slightly outward
Left side...
(3) Exhale, turn your left toes to the left and your right toes slightly inward toward the center, to do Virabradasana 2 on the LEFT SIDE
(2), same as right side, except after coming back to 5-pointed star, EITHER prepare for trikonasana on the right, OR exhale into a squat in goddess pose with feet turned slightly out, then lean slightly to the right, and inhale to spring back to the left to the beginning position as you bring your arms up and parallel or in temple position with your elbows straight.
(3) Exhale, bring your arms back down by your sides. |
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Triangle
(1) If not already in 5-pointed star from Virabradasana 2, stand in Tadasana at the end (left side) of your mat and face the wide side (mirror) of the mat.
(2) Take a wide step to the right, raise your arms into 5-pointed star, palms facing forward.
(2) Inhale, face your right toes to the right; slightly turn your left foot in toward center, making sure your right knee points toward your right toes.
(3) Exhale, engage the muscles around your knee joints, press your left hip to the left of your mat, extend your torso to the right. DO NOT attempt to square your hips.
(4) Inhale, elongate your torso, sink deeper into the pose
(5) When you have reached your maximum stretch, bring your right arm down, left arm up, palms facing forward, rest the back of your lower hand lightly against your leg.
(6) Keep your core engaged, squeeze your thighs together, engaging your quads and adductors.
(7) Breath deeply, roll your belly and chest upward, press your top shoulder back, arms straight, look up at your upper hand, keep your body on one plane.
(If your neck is vulnerable, look forward and down)
(8) Inhale, come up and back to center in five pointed star, in preparation for trikonasana on the left side.
Left side...
(1) Inhale, face your left toes to the left and slightly turn your right foot in toward center, making sure your left knee points toward your right toes.
(2) Same as right side, except after coming back to 5-pointed star, exhale, sink into goddess pose with your toes pointing slightly outward, inhale, lean slightly to the right, and step back to the left into the starting position. Bring your arms overhead, elbows straight. Exhale, bring your arms back to your sides. |
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Supine Spinal Twist
(1) Lie on your back with feet slightly apart.
(2) Inhale, extend your arms out to the sides in a "T" shape, palms facing up
(3) Exhale, bring both knees toward your chest and across your body to your left side, using your right shoulder for leverage
(4) Breathe deeply, press your right hip bone toward the left, allow your knees to drop to the left while you release your right shoulder toward the floor and turn your head to the right
(5) Exhale, moving deeper into the stretch, continue pressing through your right hipbone and right shoulder
(6) Inhale, release your knees back to center
Right twist... |
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Boat
(1) Lie on your belly, arms at your sides, palms down, chin on the floor
(2) Exhale, muhla bandha
(3 Inhale, press down through your pubic bone, raise your head chest and legs off the ground WITHOUT raising your arms.
(4) Hold and breathe
(5) Exhale, release and relax
Navasana 2 - the flying boat
(1) Inhale, press down through your pubic bone, raise your head, chest, legs, and arms off the floor
(2) Pull your arms up and back half way to shoulder height, press your fingertips back, open and raise your chest as much as possible
(3) If you can, interlace your fingers behind your back with your arms straight; press the knuckles away from your body; squeeze you shoulder blades together to open your heart
(4) Hold for Navasana 3, the Full Boat
Navasana 3
(1) Swing your arms around to the front and next to your ears, framing your head, palms facing each other.
(2) Press through your crown to keep your head as an extension to your spine
(3) Exhale, release and relax |
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Child Pose
(1) Sit on your heels with your knees together or comfortably apart
(2) Exhale, fold forward at the hips, extending your torso over your knees
(3) Bring your forehead to the floor and your arms to your sides, near your feet, palms up
(4) Breath deeply, relax....
(5) Inhale, raise your torso back to center. |
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Definition
Cobra
(1) Lie face down, feet no more than hip width apart, palms on floor under your shoulders, elbows pointing upward and close to your body
(2) Exhale, press down through your pelvis and legs and raise your head and chest without using your hands for support
(3) Inhale, press out through the your crown so that your head and neck follow the natural curve of your spine
(4) Exhale, drop your shoulders down and away from your ears. This is cobra 1. Hold the pose for cobra 2.
Cobra 2
(1) Press down through your palms and bring your torso higher, just to where your naval is still on the ground
(2) If this is too much strain, go into sphinx.
(3) Breath deeply, look slightly upward, pressing out through the crown to elongate the back of your neck
(4) Keep your shoulders down. Hold for cobra 3, or King Cobra.
King Cobra
(1) If you are in sphinx, stay in sphinx. If not, proceed to (2)
(2) Inhale, press firmly into your palms, using your arm strength to extend further, keeping your pubic bone on the floor, shoulders down, elbows close to your body
(3) Breathe deeply, press your palms down, pull your arms back, your chest forward
(4) Exhale, release and relax down to the floor. |
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Half Locust
(1) Lie on your belly, your feet close together, chin on floor.
(2) Bring your arms under your body, palms facing down or up, hips resting on your forearms.
(3) Exhale, press down through your pelvis and arms, raise your right leg pressing out through the toes, both hipbones pressing down evenly, both legs straight, without pressing through your left leg for support.
(4) Hold and breath
(5) Exhale, release and Relax
Half Locust Left side....
Full Locust
(1) Lie on your belly, feet close together, chin on the floor
(2) Bring your arms under your body palms or fists facing down or up, hips resting on your forearms.
(If you felt strain in the half locust you might want to place a cushion under your belly with its edge just below where your thighs meet your belly, and place your arms under it with palms or fists facing down or up.)
(3) Look down slightly so that your nose almost touches the floor.
(4) Exhale, take a few deep breaths. DO NOT engage in muhla bandha.
(5) Inhale (or forcefully exhale), press down through your arms, sweep your legs up, pressing out through your toes, keeping your legs straight
(6) Hold and breathe.
(7) Exhale, release and relax back down to the floor. |
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Head to Knee
(1) From a seated position, extend your right leg in front of you, bend your left knee, place your left foot onto your right inner thigh.
(2) Place your palms on the floor next to your hips.
(3) Keep your left knee down if you can, your torso facing your extended foot.
(4) Shift your right hip back so both hips are even.
(5) Exhale, muhla bandha
(6) Inhale, raise your arms overhead, palms facing, keep your arms straight, drop your shoulders away from your ears.
(7) Exhale, fold forward at the hips over your right leg, keeping your spine straight, abdominal muscles pulled in
(8) Breath deeply, pressing forward on the exhale and lengthening the spine on the inhale.
(If you have trouble maintaining a straight spine, bend your right knee slightly.)
(9) When you have reached your edge with an extended spine, bring your hands to a holding place on your right foot or leg, as you press out through your extended heel, straightening your extended leg as much as possible.
(10) Exhale, allow your head, neck, and back to release and round; keep your elbows close to your leg, pressing them down evenly.
(If you have spinal problems, keep an extended spine with your hands on your legs or feet)
(11) To release the posture, keep your hands on your leg or foot, inhale, lift your tailbone and press out through the crown to bring your torso back to a extended spine.
(12) Raise your arms to frame your head as you raise your torso to a full upright position.
(13) Exhale, lower your arms, palms on the floor next to your hips.
Left side.... |
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Posterior Stretch
(1) From a seated position, extend both legs in front of you, palms by your sides; press down through your sitz bones and up through your crown, straightening your spine.
(2) Inhale, raise your arms overhead, shoulder width apart, palms facing, arms straight.
(3) Lift out through the waist, elongate your spine, and open your chest.
(4) Exhale, pull your abdominal muscles in and up, fold forward at the hips while keeping your spine extended.
(5) Bring your hands down to hold your foot or leg.
(6) Breathe deeply, moving downward on each exhalation and lengthening your spine with each inhalation.
(6) Press out through your heels, straightening your legs as much as possible.
(If you have trouble maintaining a straight spine, bend your knees slightly)
(7) When you have reached your edge with an extending spine, allow your head, neck, and spine to release and round.
(If you have spinal problems, maintain an extended spine, with your hands on feet or legs)
(8) To release the posture, keeping your hands on your legs or feet, inhale, lift your tailbone and press out through the crown to bring your torso back to a straight spine position.
(9) Raise your arms to frame your head as you raise your torso to a full upright position.
(10) Exhale, lower your arms, placing your palms on the floor next to your hips. |
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Inclined Plane
(1) From a seated position, legs extended in front, place your palms on the floor a few inches behind your hips, shifting your weight back onto your palms.
(2) Drop your toes, lift your chin, and tilt your head back.
(3) Inhale, press your palms downward, engage your core, and press your pelvis upward.
(4) Breath deeply, press out and down through the tips of your toes, trying to get your feet flat on the floor as you press your pelvis and shoulders into a straight line.
(5) Exhale, release your pelvis back down to the floor, engaging your core to control your descent.
(6) Bring your head back to center last. |
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Bound Angle
(1) Sit with the soles of your feet together, knees opened out to the sides.
(2) Place your feet far enough from your groin so that you can sit comfortably.
(3) Hold your feet or ankles in both hands, press down through your sitz bones and knees and up through your crown, lengthening your spine.
(4) Inhale, lift up out of the waist and open your chest.
(5) Exhale, muhla bandha, fold forward at the hips, keeping your spine extended.
(6) Breath deeply, moving downward on each exhale, and on each exhale, pressing out through your crown to elongate your spine.
(7) Keep your elbows close to your legs or the floor and press them downward.
(8) When you have reached your edge with an extended spine, release head, neck, and spine into a rounded spine and relax into the stretch.
(If you have spinal problems, continue maintaining an extended spine)
(9) Inhale, rise back up to a vertical position with extended spine.
(10) Lift up out of your waist and open your heart. Breath and relax. |
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Bridge
(1) Lie on your back, feet on the floor close to your buttocks, feet and knees hip-width apart, palms by your sides.
(2) Exhale, engage in muhla bandha.
(3) Inhale, press down through the soles of your feet and upward through your pelvis, keeping your knees hip-width apart.
(4) Breath deeply, shifting your weight toward your shoulders.
(5) Bring your arms further under your body, walk your shoulder-blades close together and if you can, interlace your hands, palms together.
(6) Press out through your knuckles, straightening your arms, opening your chest.
(If your arms will not straighten, hold a strap between your hands and around your ankles)
(7) Release your hands and open the space between your shoulder blades.
(8) Keep pressing down through your arms as you press your chest toward your chin.
(9) Exhale, roll down slowly keeping your core engaged to control your descent.
(10) Release and relax. |
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Definition
Half Shoulder Stand
(1) Lie on your back, knees bent, feet close to buttocks, palms by your sides.
(2) Exhale, engage your core, press your palms down, swing your hips upward, catching them in your hands.
(3) Bring your knees toward your chest, careful to keep your weight off of your head or neck.
(4) With your knees toward your chest, adjust your elbows to shoulder-width, position your hands on each side of your waist with the large pelvic bones above your hands.
(5) Tilt your tailbone back to bring your spine into a dog-tilt.
(6) Inhale, extend your legs overhead, adjust the position of your legs so that the weight is evenly distributed between your elbows and shoulders and no weight falls on your neck or head.
(If the weight is uncomfortable on your elbows, slightly lower your legs.)
(7) Exhale, bring your knees toward your chest or forehead, extend your arms behind your back, fingertips on the floor and wrists lifted into little tents.
(8) Keep your head grounded as you slowly roll out of the posture, vertebra by vertebra. |
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Definition
Fish
(1) Lie on your back with your legs straight, feet close together, pressing out through the toes.
(2) Hold your thighs firmly from underneath, palms facing upward, thumbs against the outside thigh.
(3) Exhale, muhla bandha
(4) Inhale, lift your waist and drop your tailbone, bringing your pelvis into a dog-tilt.
(5) Press down through your sitz bones and elbows to lift your chest and bring the crown of your head to the floor, your weight supported mostly by your sitz-bones and not your head and neck.
(6) Breathe deeply, expanding your chest with each exhalation.
(7) Exhale, take your weight in your sitz-bones and elbows as your bring your head and torso back to the floor. |
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Definition
Seated Spinal Twist
(1) Sit with both legs extended in front of you, bend your right knee and bring your right foot to the outside of your left knee, placing the sole of the right foot flat on the floor, knee pointed up.
(2) Keep your weight firmly distributed over both sitz-bones.
(If this is uncomfortable, sit on a cushion, bend your left knee, or place a rolled blanket under your left knee)
(A variation is to bend the left leg outward, heel against the left buttock, but only do this if you can keep both sitz-bones on the floor)
(3) Hold your right knee with your left hand and place your right hand on top of your right thigh.
(4) Inhale, engage your core as you rotate to the right, and exhale, moving back to center. Repeat this several times as a warm up.
(5) Exhale, rotate to the right and wrap your left elbow around your right knee or hold it with your hand, hugging it into your chest.
(6) Inhale, raise your right arm to the side, palm facing down.
(7) Exhale, follow your little finger with your gaze as you sweep your right arm around your body to the right; place your right palm on the floor behind you.
(6) Inhale, press down through your sitz bones, right palm, and right foot or leg, and press up through your crown lengthening your spine and keeping it vertical.
(7) Exhale, continuing to twist to the right, beginning at the waist and moving up through the rib-cage, chest, shoulders, neck, chin, and eyes.
(8) Inhale, release back to center.
Left twist..... |
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Definition
Knee to Chest
Begin with half knee to chest, right side:
(1) Lie on your back, legs straight, feet together
(2) Exhale, bring your right knee to your chest, interlace your fingers just below your knee, hugging it to your chest
(3) Breath deeply, gently pump your knee, hugging in with each exhale, and on each inhale, releasing the hug, pressing down through your tailbone, and lengthening the back of your neck on the floor.
(4) Inhale, release your leg, pressing out through your heel, back to starting position.
Repeat on Left Side...
Both Knees to Chest:
(1) Bring both knees to your chest.
(2) Wrap your arms around your knees and hold your elbows.
(3) Breath deeply, gently pumping your knees, hugging them in with each exhale, and on each inhale, releasing the hug, pressing down through your tailbone, and lengthening the back of your neck on the floor.
(5) Inhale, release your legs, pressing out through your heels, back to starting position. |
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Definition
Symbol of Yoga
(1) Sit on your heels, knees together.
(2) Exhale, engage your core, press down through your sitz bones and up through your crown.
(3) Inhale, raise your arms in front of you at shoulder height.
(4) Exhale, turn your palms toward each other.
(5) Inhale, open your arms wide to your sides.
(6) Inhale, press your knuckles down toward the floor, keeping your arms straight, shoulder blades squeezed together, chest open, interlace your fingers, palms together if you can do so while keeping your arms straight.
(7) Exhale, lift your tailbone and fold forward from the hips, extending your torso over your knees, and bringing your forehead to the floor or on a block.
(8) Stretch your arms overhead, pressing into the resistance of your shoulders.
(9) Inhale, lift your buttocks off of your heels and roll onto the crown of your head, keeping your fingers interlaced, arms stretching overhead.
(10) Exhale, bring your buttocks back to your heels.
(11) Inhale, raise your torso to vertical.
(12) Exhale, relax your arms, release your fingers, and allow your hands to float back to your knees. |
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Definition
Corpse
(1) Get props if you need them: cushion, blanket, neck roll, and/or kleenex and eye pillow.
(2) Lie on your back, feet spread slightly apart, arms at your sides, palms facing up, fingers curling naturally.
(3) Close your eyes, lift your pelvis slightly and roll gently down.
(4) Keep your legs comfortably apart and let your feet and knees relax completely.
(4) Exhale slowly, first emptying your upper chest, then your middle chest, then your belly, sucking it in to empty out every last bit of air.
(5) Inhale slowly, first filling your belly, then your middle chest, then your upper chest.
(6) Exhale, release tensions and relax.
(7) Focus your next inhale on your feet, sending fresh air and oxygen to them. As you exhale relax your feet and each toe.
(7) Inhale and exhale slowly and gradually up through your entire body: now ankles, relax; calves, relax; thighs, relax;
fanny, hips and entire pelvic area, relax;
abdomen, relax; lower back, relax;upper back and shoulders, relax;
arms, relax; wrists, relax; fingers all the way to the tips, relax;
chest, relax; neck relax; head, relax;
scalp, relax; jaw, relax; tongue, relax;
eyes, relax, forehead, relax; relax all the way to the tips of your hair
(8) Keep breathing slowly, drop all sense of hurry or urgency or need to attend to anything else. Just be with the body and the breath. Surrender the whole body to the floor and let go.....
(9) Keeping your eyes closed, bend your knees to your chest and slowly roll on your side. Enjoy the serenity and comfort for a moment.
(10) Using your arm for support, gently move to a seated position.
(11) Keep this feeling of relaxation with you as you become more awake and return to your day. |
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