Poses

Abdomen

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  Paripurna Navasana (Full Boat Pose)

  Abdominal and deep hip flexor strengthener, requires you to balance on the tripod of your sitting bones and tailbone.

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  Parighasana (Gate Pose)

  The torso is curved to the side over the straightened leg.

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  Ardha Chandrasana (Half Moon Pose)

  Highly effective strengthener for the legs and ankles.

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  High Lunge, Variation

  This variation of High Lunge is also a great preparation for the full version of Virabhadrasana I Pose (Warrior I Pose).

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  Viparita Karani (Legs-Up-the-Wall Pose)

  Modern yogis agree that Viparita Karani may have the power to cure whatever ails you.

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  Natarajasana (Lord of the Dance Pose)

  Nataraja is another name for Shiva. His dance symbolizes cosmic energy.

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  Anjaneyasana (Low Lunge)

  This lunge variation stretches the thighs and groins and opens the chest.

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  Hanumanasana (Monkey Pose)

  Hanuman, is a figure in Hindu mythology. The word "Hanuman" literally means "having large jaws."

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  Pasasana (Noose Pose)

  In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."

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  Malasana (Garland Pose)

  This pose stretches the ankles, groin, and back torso. If your heels don't reach the floor, rest them on a folded blanket.

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  Ardha Bhekasana (Half Frog Pose)

  This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.

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  Virasana (Hero Pose)

  Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.

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  Kapotasana (King Pigeon Pose)

  Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.

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  Simhasana (Lion Pose)

  In this seated pose, you can kneel on a folded blanket to pad the knees, shins, ankles, and the tops of the feet.

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  Padmasana (Lotus Pose)

  The ultimate yoga pose, Padmasana requires open hips and consistent practice.

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  Marichyasana III (Marichi's Pose)

  Marichi's Pose is sometimes called the Sage's Pose.

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  Tadasana (Mountain Pose)

  Practiced as a starting position for standing poses, in between standing poses, or by itself to improve posture.

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  Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II)

  Nowadays we simply shoo pigeons away from our public gathering places. But in Vedic times, 3,000 years ago, the pigeon was a bird of ill omen, the messenger of the goddess Nirriti, a personification of misfortune, misery, and death.