Poses

Spine

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  Tittibhasana (Firefly Pose)

  This arm balance requires more core strength than arm strength.

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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 Matsyendrasana (Half Lord of the Fishes Pose)

  This twist energizes the spine and stimulates the digestive fire.

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  Adho Mukha Vrksasana (Handstand)

  The alignment in Handstand is exactly the same as it is in Mountain, the only difference being in the position of the arms.

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  Parsvottanasana (Intense Side Stretch Pose)

  This beginner variation is done with the hands on the floor.

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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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  Marichyasana III (Marichi's Pose)

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

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  Plank Pose

  Plank Pose is a good precursor to more challenging arm balances.

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  Matsyasana (Fish Pose)

  It is said that if you perform this pose in water, you will be able to float like a fish.

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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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  Ardha Chandrasana (Half Moon Pose)

  Highly effective strengthener for the legs and ankles.

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  Janu Sirsasana (Head-to-Knee Forward Bend)

  A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.

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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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  Padmasana (Lotus Pose)

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

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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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  Halasana (Plow Pose)

  Plow Pose reduces backache and can help you get to sleep.