Poses

Spine

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  Eka Pada Koundiyanasana I (Pose Dedicated to the Sage Koundinya I)

  Eka Pada Koundinyasana I is a twist, but it's one in which the legs go in separate ways.

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  Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)

  There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.

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  Parivrtta Trikonasana (Revolved Triangle Pose)

  Usually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.

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  Paschimottanasana (Seated Forward Bend)

  Paschimottanasana can help a distracted mind unwind.

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  Sphinx Pose

  Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

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  Salamba Sarvangasana (Supported Shoulderstand)

  This version of Shoulderstand is performed with blanket support under the shoulders.

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  Urdhva Dhanurasana (Upward Bow or Wheel Pose)

  Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.

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  Purvottanasana (Upward Plank Pose)

  Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

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  Virabhadrasana III (Warrior III Pose)

  Customarily entered from Virabhadrasana I. Here we'll move into the pose from a high lunge position.

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  Eka Pada Koundiyanasana II (Pose Dedicated to the Sage Koundinya II)

  Tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.

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  Parivrtta Parsvakonasana (Revolved Side Angle Pose)

  One of three revolved variations of standing poses.

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  Tolasana (Scale Pose)

  The head, torso, and legs hang from and balance on the hands like the pans of an old-fashioned scale.

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  Parsva Bakasana (Side Crane Pose)

  The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.

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  Dandasana (Staff Pose)

  It might look easy, but there's more to Staff Pose than meets the eye.

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  Vrksasana (Tree Pose)

  Vrksasana clarifies just how challenging it can be to stand on one leg.

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  Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )

  Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

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  Urdhva Mukha Svanasana (Upward-Facing Dog)

  Upward-Facing Dog will challenge you to lift and open your chest.

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  Upavistha Konasana (Wide-Angle Seated Forward Bend)

  A good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.