Poses

Seated & Twist Poses

• 

  Bharadvajasana I (Bharadvaja's Twist)

  This gentle twist is a tonic for the spine and the abdominal organs.

• 

  Gomukhasana (Cow Face Pose)

  Can't see the cow face? Notice that the crossed legs look like the lips. The bent-elbow arms, one up and one down, are the ears.

• 

  Agnistambhasana (Fire Log Pose)

  Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

• 

  Ardha Matsyendrasana (Half Lord of the Fishes Pose)

  This twist energizes the spine and stimulates the digestive fire.

• 

  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.

• 

  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.

• 

  Marichyasana III (Marichi's Pose)

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

• 

  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."

• 

  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.

• 

  Baddha Konasana (Bound Angle Pose)

  Bound Angle Pose is an excellent groin and hip-opener.

• 

  Sukhasana (Easy Pose)

  Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.

• 

  Paripurna Navasana (Full Boat Pose)

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

• 

  Janu Sirsasana (Head-to-Knee Forward Bend)

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

• 

  Krounchasana (Heron Pose)

  Intensifies the stretch of Triang Mukha Eka Pada Pashcimottanasana.

• 

  Padmasana (Lotus Pose)

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

• 

  Hanumanasana (Monkey Pose)

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

• 

  Marichyasana I (Pose Dedicated to the Sage Marichi, I)

  Marichi is the Vedic Adam, and the "father" of humanity.

• 

  Dandasana (Staff Pose)

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