Step by Step of

Tadasana (Mountain Pose)

(tah-DAHS-anna)

tada = mountain



Type of pose: Standing

Tadasana can be practiced as a starting position for standing poses, in between

standing poses, or by itself to improve posture.





Benefits

 Improves posture  Firms abdomen and buttocks

 Strengthens thighs, knees,  Relieves sciatica

and ankles

 Reduces flat feet (by practicing lifting through the arches)



Contraindications/Cautions:

 Headache

 Insomnia

 Low blood pressure





Step by Step

1. Stand feet together, with the bases of your big toes touching, heels

slightly apart. Lift and spread your toes and the balls of your feet, then

lay them softly down on the floor. Rock back and forth and side to

side. Gradually reduce this swaying to a standstill, with your weight

balanced evenly on the feet.

2. Firm your thigh muscles and lift the knee caps, without hardening your

lower belly. Lift the inner ankles to strengthen the inner arches, then

imagine a line of energy all the way up along your inner thighs to your

groins, and from there through the core of your torso, neck, and head,

and out through the crown of your head. Turn the upper thighs slightly

inward. Lengthen your tailbone toward the floor and lift the pubis

toward the navel.

3. Draw shoulders back and down. Lift head, chin parallel to the floor –

aligning the spine. Without pushing your lower front ribs forward, lift

the top of your sternum straight toward the ceiling. Widen your

collarbones. Hang your arms beside the torso.

4. Balance the crown of your head directly over the center of your pelvis,

with the underside of your chin parallel to the floor, throat soft, and

the tongue wide and flat on the floor of your mouth. Soften your eyes.

5. Tadasana is usually the starting position for all the standing poses. But

it's useful to practice Tadasana as a pose in itself. Stay in the pose for

30 seconds to 1 minute, breathing easily.









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Modifications

You can check your alignment in this pose with your back against a wall.

Stand with the backs of your heels, sacrum, and shoulder blades (but not the

back of your head) touching the wall. For tailbone, back injury or weakness –

feet can be hip width apart. For knee injury - knees and quads can be left

slightly relaxed.



Variations

You can alter the position of your arms in a variety of ways; for example: stretch the

arms upward, perpendicular to the floor and parallel with each other, with the palms

facing inward; or, interlace the fingers, extend the arms straight in front of your torso,

turn the palms away, then stretch the arms upward, perpendicular to the floor, so the

palms face the ceiling; or, cross the arms behind your back, holding each elbow with

the opposite-side hand (be sure to reverse the cross of the forearms and repeat for an

equal length of time).



Try to recreate the balanced sensation of Tadasana in all the standing poses.



Beginners Tip

You can improve your balance in this pose by standing with your feet slightly apart, anywhere from 3

to 5 inches.



Deepen the Pose

You can challenge your balance by practicing this pose with your eyes closed.

Learn to balance without any reference to the outer environment.









Notes:









2

Vrksasana (Tree Pose)

(vrik-SHAHS-anna)

vrksa = tree



Type of pose: Standing; Balancing



Benefits

 Strengthens thighs, calves,  Relieves sciatica and reduces

ankles, and spine flat feet by practicing lifting

 Stretches the groins and inner through the arches

thighs, chest and shoulders  Corrects poor posture

 Improves sense of balance,  Calms the mental body, has

promotes concentration and a grounding effect

focus  Improves circulation



Contraindications/Cautions

 Recent or chronic injury or inflammation of the knees

 High blood pressure: Don't raise arms overhead

 Headache  Heart conditions

 Insomnia  Avoid holding during the first

 Low blood pressure trimester of pregnancy





Step by Step

1. Stand in Tadasana. Shift your weight slightly onto the left foot,

keeping the inner foot firm to the floor, and bend your right knee.

Reach down with your right hand and clasp your right ankle.

2. Draw your right foot up and place the sole against the inner left thigh;

if possible, press the right heel into the inner left groin, toes pointing

toward the floor. The center of your pelvis should be directly over the

left foot. Focus on keeping the left leg strong, straight and steady.

3. Rest your hands on the top rim of your pelvis. Make sure the pelvis is

in a neutral position, with the top rim parallel to the floor.

4. Lengthen your tailbone toward the floor. Firmly press the right foot

sole against the inner thigh and equally press with the left inner thigh.

5. Press your hands together in Anjali Mudra. On an exhale you can

extend the arms over the head. Gaze softly at a fixed point in front of

you on the floor about 4 or 5 feet away.

6. Stay for 30 seconds to 1 minute. Lower the raised foot to the ground

with an exhalation stepping back into Tadasana. Release the arms.

7. Repeat for the same length of time with the legs reversed.





Modifications

The foot can go in four positions: foot against ankle with toes on floor; foot

against calf; foot against inner thigh; foot crossed on thigh in half lotus. You

can stand with your back braced against a wall if you feel unsteady in this





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pose.



For weak knees: avoid long holding; For tight shoulders: keep hands on hips or in

anjali mudra (namaste position) at heart; For inner ear problems or injured legs: keep

both legs on the floor; For lameness: have student lie on floor to perform tree.





Variation

Stretch your arms straight up toward the ceiling, parallel to each other,

palms facing, or touch the palms together forming an inverted V with the

arms.





Beginners Tip

If your raised foot tends to slide down the inner standing thigh, put a folded

sticky mat between the raised-foot sole and the standing inner thigh. From

Anjali Mudra at the chest, release the palms, open the arms and circle them

up over head bringing the palms together. Alternately allow arms to stay in a

V position, slightly more open than shoulder width.





Deepen the Pose:

As with Tadasana, you can challenge your balance by practicing this pose

with your eyes closed. Learn to balance without any reference to the outer

environment.





Teaching Tip: Don’t approach a student from the front during this posture;

approach from the side or back so as not to disturb their focus and

concentration. Place a hand above student’s head and tell them to grow their

body up toward your hand while telling them to grow the sacrum and legs

down into the ground like the roots of a tree.







Notes:









4

Virabhadrasana I (Warrior I pose)



(veer-ah-bah-DRAHS-anna)



Named after the mythic warrior-sage, Virabhadra



Type of pose: Standing



Benefits

 Strengthens the legs and back  Relieves acidity and improves

muscles digestion

 Opens the chest and  Relieves menstrual pain and

shoulders reduces heavy menstruation

 Tones abdominal muscles  Strengthens the bladder.

 Relieves backache, lumbago  Creates heat in the body

and sciatica





Contraindications/Cautions



 Recent or chronic injury or  Cardiac condition

inflammation of the ankles,  High blood pressure

knees, hips, shoulders





Step by Step



1. Stand straight with feet and legs together in Tadasana (Mountain

Pose).

2. Step back with the left foot (3 – 4 feet). Ensure the toes of the back

foot are turned in about 20 degrees. Align the heels to each

other.[i)hip width, ii)heel to heel or iii) heel to arch].

3. Your shoulders, chest and pelvis face forward. Draw the right hip back

and the left hip forward, so that the hips are squared to the front.

4. Front toes point straight ahead. Bend the forward knee, keeping it

directly in line with the ankle. The thigh should be working toward

parallel with the ground. Safety tip: The bent knee should not pass

the ankle. The big toe should be visible. Ground down through the

back leg, pressing the outside edge of the foot to the mat. This will

allow the weight to shift into the back leg.

5. Bring the arms up from the sides - first parallel to the ground and then

up overhead, palms facing inward.

6. Gaze up towards the thumbs, taking a slight backbend. Create length

in the low back by drawing the sacrum down. Take care not to

compress the neck by dropping the head back.

7. Draw the shoulder blades down the back. Keep the back leg firm.





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8. Inhale and exhale, holding the pose for 20-30 seconds

9. Bring your arms down to your side

10. Step forward with the back foot into mountain pose.

11. Repeat for other side



Alternative: Move into Virabhadrasana I from Downward Facing Dog:

1. pivot on the ball of the back foot and drop the back heel onto the floor

with the toes turned out about 20 degrees from the heel.

2. Step the right foot forward between the hands.

3. Lift the torso to a standing position.

4. Draw the right hip back and the left hip forward, so that the hips are

squared to the front.



Beginners Tip: Step the left foot out hip width apart to allow more room for

the hips to square.



Deepen the Pose: Use a wider foot stance to allow the front thigh to come

parallel to the ground. Make sure the right knee stays directly over the right

ankle. Line up the right heel with the center of the left arch. Ground down

the outer edge of the left foot while lifting the inner arch of that foot. Really

engage the quadriceps. Hold the pose for ten breaths or 15-20 seconds.



Misalignments: Front knee extends too far over foot or not in line with toes;

Back foot crosses behind the forward foot. Back knee collapsed; Abdominal

muscles not engaged; Lower back collapses; Shoulders up too high; Lower

ribs sticking out; Outside edge of back foot lifting; Compressed neck.





Notes:









6

Virabhadrasana II (Warrior II Pose)

(veer-ah-bah-DRAHS-anna)



Named for a fierce warrior, this version of Warrior Pose increases stamina

and strength.



Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described

as having a thousand heads, a thousand eyes, and a thousand feet, wielding

a thousand clubs, and wearing a tiger's skin



Type of pose: Standing



Benefits

 Strengthens and stretches the legs and ankles, hip flexors and knee extensors

 Relieves backaches, especially through second trimester of pregnancy

 Stretches the groins, chest, lungs, and shoulders

 Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and

sciatica

 Stimulates abdominal organs

 Increases stamina



Contraindications/Cautions

 Diarrhea  Cardiac condition, heart palpitations

 High blood pressure  Heartburn

 Neck problems: Don't turn your head to look over the front hand; continue

to look straight ahead with both sides of the neck lengthened evenly.



Step by Step

1. Stand in Tadasana. With an exhalation, step or lightly jump your feet 3

to 4 feet apart. Raise your arms parallel to the floor and reach them

actively out to the sides, shoulder blades wide, palms down.

2. Turn your right foot in slightly to the right (10) and your left foot out

to the left 90. When you turn your foot out to 90, open the hips to

the side of the mat, dropping the sacrum down. Align the left heel with

the right heel [i) heel to heel or ii)heel to arch]. Firm your thighs and

turn your left thigh outward so that the center of the left knee cap is in

line with the center of the left ankle.

3. Exhale and bend your left knee over the left ankle, so that the shin is

perpendicular to the floor. Lower your weight as strength and flexibility

permit and if possible, bring the left thigh parallel to the floor. Anchor

this movement of the left knee by strengthening the right leg and

pressing the outer right heel firmly to the floor. This helps take the

weight off the front knee. Work the muscles of both inner thighs up

toward each other into the groin, as well as activating Mula Bandha.

4. Stretch the arms away from the space between the shoulder blades,

parallel to the floor. Turn the palms up, rotating from the shoulder.

Then, twisting from the wrists, rotate the palms downward keeping the







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arms parallel to the floor. Keep the arms and forearms in line with the

shoulders and the lower extremities. Don't lean the torso over the left

thigh: Keep the sides of the torso equally long and the shoulders

directly over the pelvis. Press the tailbone slightly toward the pubis.

Turn the head to the left and look out over the middle finger.

5. Hold the feet as flat as possible, being careful not to raise the outside

edge of the back foot.

6. Stay for 30 seconds to 1 minute. Inhale and straighten the bent leg to

come up. Reverse the feet and repeat for the same length of time to

the left.





Variation

In the instructions above, the shoulders are centered over the pelvis with the

sides of the torso equally long. You can also lean the torso slightly away from

the left leg, tilting the arms parallel to the line of the top shoulders. This

stretches the left side of the torso. Repeat on the right side.





Beginners Tip

For beginners or those in poor physical condition, start with a narrower

stance. Lower your weight into the posture gradually as able.

On the exhale, lower your weight down with control. Keep the bent knee in

line with the ankle and foot.





Deepen the Pose

Increase the stance of the feet and lower your weight until the bent leg is

perpendicular to the floor. To increase the length and strength of the arms in

the pose, turn the palms and inner elbow creases to face the ceiling while

you draw the shoulder blades down the back. Then maintaining the rotation

of the arms, turn the palms from the wrists to face the floor again.



Misalignments: Do not let the torso tilt or move over the bent thigh. The torso

should be straight and perpendicular to the floor; Don’t let the front leg flex

more than 90 degrees; Keep all the muscles of the extremities firm.





Notes:









8

Utthita Parsvakonasana (Extended Side Angle Pose)

(oo-TEE-tah par-svah-kon-asana)



(“utthita” means “stretch”, ‘parsva’ means ‘side ’or ‘flank’, ‘kona’ means ‘angle’)



Type of Pose: Standing



Benefits:

 Strengthens and stretches  Stimulates abdominal organs.

the legs, knees, and ankles.  Increases stamina.

 Stretches the groins, spine,  Remedies: Constipation,

waist and shoulders. Infertility, Low backache,

 Expands the chest and Osteoporosis, Sciatica, Menstrual

lungs. discomfort.



Contraindications/ Cautions:

 Headache  Insomnia

 High or low blood pressure

 For any neck problems, don’t turn head to look at the top arm; instead

look straight ahead with the sides of the neck lengthened evenly, or

look down at the floor.





Step by Step



1. From tadasana, on an exhalation, step or lightly jump feet 3½ to 4

feet apart. Raise your arms parallel to the floor and reach them

actively out to the sides, shoulder blades wide, palms down. Turn your

left foot in slightly to the right and your right foot out to the right 90

degrees. Align the right heel with the left heel. Firm your thighs and

turn your right thigh outward, so that the center of the kneecap is in

line with the center of the right ankle. Work the muscles of both inner

thighs up toward each other into the groin (Mula Bandha). Roll the left

hip slightly forward, toward the right, but rotate your upper torso back

to the left.

2. Anchor the left (back) heel to the floor by lifting the inner left groin

deep into the pelvis. Then exhale and bend your right knee over the

right ankle, so that the shin is perpendicular to the floor. As you bend

the knee align the knee toward the middle toe of the foot. If possible,

bring the right thigh parallel to the floor.

3. As you continue to ground your left heel to the floor, exhale and lay

the right side of your torso down onto (or bring it as close as possible

to) the top of the right thigh. Press your right fingertips (or palm) on

the floor just outside of your right foot. Actively push the right knee

back against the inner arm; counter this by burrowing your tail bone

into the back of your pelvis, toward the pubis. The inside of your right

thigh should be parallel with the long edge of your sticky mat.







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4. Firm your shoulder blades against the back ribs. Extend your left arm

straight up toward the ceiling, turn the left palm to face toward your

head and with an inhalation reach the arm over the back of your left

ear, palm facing the floor. Stretch from your left heel through your left

fingertips, lengthening the entire left side of your body. Engage the

abdominals and lift through the torso to keep the weight out of the

grounded hand. Turn your head to look at the left arm or if possible,

hand. Release your right shoulder away from the ear. Try to create as

much length along the right side of your torso as you do along the left.

5. Stay for 30 seconds to 1 minute. Inhale to come up. Push both heels

strongly into the floor and reach the left arm forcefully toward the

ceiling to lighten the upward movement. Reverse the feet and repeat

for the same length of time to the left. Then come up and return to

Tadasana.



Variation: You can also perform this pose with the lower arm in front of the

bent-knee thigh. This will help create more stretch in the front groin. As you

lower your torso to the side, bring the back of your right shoulder against the

inner knee, and press your fingertips to the floor. Push the shoulder firmly

into the knee and lean your torso back against the inner thigh. Lengthen

your side ribs along the inner top thigh.





Beginner’s Tip

This posture requires good athletic strength and flexibility and should be

approached conservatively, gradually widening the stance and dropping the

weight. This posture can be supported by placing the right arm on the bent

knee. This allows the novice to spread their stance enough to bring the right

leg perpendicular and the right thigh parallel to the floor.





Misalignment



Avoid bearing weight in the grounded hand or arm. Watch for the bent knee

pushing forward over the toes (past perpendicular to ground), to correct this,

take a wider stance.





Notes:









10

Utthita Trikonasana (Extended Triangle Pose)

(oo-TEE-tah trik-cone-AHS-anna)

utthita = extended

trikona = three angle or triangle



Triangle Pose is the quintessential standing pose in many styles of yoga.





Benefits

 Stretches and strengthens  Helps relieve stress

the thighs, knees, and  Improves digestion

ankles  Helps relieve the symptoms

 Stretches the hips, groins, of menopause

hamstrings, and calves;  Therapeutic for anxiety, flat feet,

shoulders, chest, and spine infertility, neck pain,

 Stimulates the abdominal osteoporosis, and sciatica

organs

 Relieves backache, especially through second trimester of pregnancy









Contraindications/Cautions

 Diarrhea  depressed or extremely fatigued

 eyestrain  Headache

 varicose veins

 Low blood pressure- gaze downward in final pose.

 Heart Condition: Practice against a wall. Keep the top arm on the hip.

 High blood pressure: Turn the head to gaze downward in the final pose.

 Neck problems: Don't turn your head to look upward; continue looking straight

ahead and keep both sides of the neck evenly long.



Step by Step

1. Stand in Tadasana. With an exhalation, step or lightly jump your feet 3

1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them

actively out to the sides, shoulder blades wide, palms down.

2. Turn your left foot in slightly to the right and your right foot out to the

right 90 degrees. Align the right heel with the left heel. Firm your thighs

and turn your right thigh outward, so that the center of the right knee

cap is in line with the center of the right ankle.

3. Exhale and extend your torso to the right directly over the plane of the

right leg, bending from the hip joint, not the waist. Anchor this

movement by strengthening the left leg and pressing the outer heel

firmly to the floor. Rotate the torso to the left, keeping the two sides

equally long. Let the left hip come slightly forward and lengthen the

tailbone toward the back heel.







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4. Rest your right hand on your shin, ankle, or the floor outside your right

foot, whatever is possible without distorting the sides of the torso.

Stretch your left arm toward the ceiling, in line with the tops of your

shoulders. Keep your head in a neutral position or turn it to the left,

eyes gazing softly at the left thumb.

5. Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly

pressing the back heel into the floor and reaching the top arm toward

the ceiling. Reverse the feet and repeat for the same length of time to

the left.





Modifications

If it isn't possible to comfortably touch the floor with the bottom hand or

fingertips, support the palm on a block.





Variation

Instead of stretching the top arm toward the ceiling, stretch it over the back

of the top ear, parallel to the floor.





Beginners Tip

Brace your back heel or the back of your torso against a wall if you feel

unsteady in the pose.





Deepen the Pose

For more experienced students, align the front heel with the back foot arch.





Notes:









12

Ardha Chandrasana (Half Moon Pose)

(are-dah chan-DRAHS-anna)

ardha = half

chandra = glittering, shining, having the brilliancy of light (said of the gods); usually translated

as “moon”



Benefits

 Strengthens the abdomen,  Opens the shoulders and chest

ankles, thighs, buttocks, and  Improves coordination and

elongates the spine. sense of balance

 Stretches the groins,  Helps relieve stress and

hamstrings and calves. anxiety

 Relieves backache (by toning  Relieves Menstrual pain,

the lumbar and sacral spine) Constipation

 Relieves Osteoporosis,  Improves circulation in the

Sciatica, Fatigue feet

 Relieves Indigestion



Contraindications/Cautions

 Headache or migraine  Eye strain

 Low blood pressure  Varicose veins

 Diarrhea  Chronic fatigue syndrome or

 Insomnia tiredness

 Hypertension – do not look up at the raise arm – look straight ahead.

 For neck problems, don’t turn head to look upward; continue looking

straight ahead and keep both sides of the neck evenly long.



Step by Step

1. Perform Utthita Trikonasana to the right side, with your left hand

resting on the left hip. Inhale, bend your right knee, and slide your left

foot about 6 to 12 inches forward along the floor. At the same time,

reach your right hand forward, beyond the little-toe side of the right

foot, at least 12 inches.

2. Exhale, press your right hand and right heel firmly into the floor, and

straighten your right leg, simultaneously lifting the left leg parallel (or

a little above parallel) to the floor. Extend actively through the left

heel to keep the raised leg strong. Be careful not to lock (thus,

potentially hyperextending) the standing knee: make sure the kneecap

is aligned straight forward and isn’t turned inward.

3. Rotate your upper torso to the left, but keep the left hip moving

slightly forward. Most beginners should keep the left hand on the left

hip and the head in a neutral position, gazing forward.

4. Bear the body’s weight mostly on the standing leg. Press the lower hand lightly to the

floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing

foot strongly upward, as if drawing energy from the floor into the standing groin. Press

the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward

the raised heel.

5. Stay in this position for 20-30 seconds. Then lower the raised leg to





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the floor with an exhalation, and return to Trikonasana. Then perform

the pose to the left for the same length of time.



Modifications

Balance is always tricky in this pose for beginners. A wall is a useful prop,

which you can use in one of two ways. Stand with your back to the wall, one

leg’s length away from the wall. Exhale and bend forward into a standing

forward bend, then inhale and raise your left leg parallel to the floor and

press the left sole against the wall. Start with your toes turned toward the

floor. Exhale again and rotate your torso to the left; at the same time, turn

the left leg and foot until the inner foot is parallel to the floor. Rest your left

hand on the left hip. The pressure of the raised heel against the wall will help

you maintain your balance. You can also perform the pose with your back to,

and leaning against, the wall.



Beginners Tip

Many beginning students have difficulty touching the floor with their lower

hand, even when resting it on the fingertips. These students should support

their hand on a block. Start with the block at its highest height and, if your

balance is steady and comfortable, lower it down first to its middle height,

then finally if possible to its lowest height.



Deepen the Pose

Advanced students can raise the top arm, with an inhalation, perpendicular

to the floor. Firm the top scapula against the back. Imagine there’s a wall in

front of you, and press the top hand actively into this pretend wall. Then, if

your balance is steady, try slowly rotating the head to gaze up at the raised

hand.

To increase the challenge of this pose, raise the lower hand away from the

floor and rest it on the standing thigh. To go further, bring the lower hand to

the heart to the position of anjali mudra. Secondly, lower the raised hand to

join in anjali mudra. Balance solely on the standing leg for 15 to 30 seconds.



Teaching Tip: Play the role of a “living wall” for your student. Make

adjustments to help the chest and hips open and square off perpendicular to

the floor. Make sure the leg is lifting so that there is a strong line reaching

from the torso through the leg to the ball of the foot.



Notes:









14

Parsvottanasana – Intense Side Stretch

(parsh-vo-tan-as-anna)



Type of Pose: Standing



Parsvottanasana (Intense Side Stretch Pose) is equal parts balancing posture

and forward bend. Parsvottanasana is a pose half-way between Trikonasana

and Parivrtta Trikonasana





Benefits

 Cools the brain, soothes the nerves

 Strengthens abdominal organs; Tones liver and spleen.

 Relieves arthritis of the neck,  Reduces menstrual pain;

shoulders, elbows and wrists;  Strengthens and stretches the

 Improves digestion; legs, hips and torso.





Contraindications/ Cautions

 High blood pressure;  Dysentery

 Abdominal hernia (Can arch back but don’t fold forward).

 Cardiac condition; (Avoid the initial step of arching back before folding

forward)





Step by Step

1. Start in tadasana, take the left leg back 3-3.5 ft, rotating the left

foot 75-80. Keep the hips square by establishing a strong forward

action in your left hip, combined with a rearward turning of your

front hip and buttocks.

2. Bring your hands into anjali mudra behind your back, a hand

position technically known as prstanjali mudra (prsta, pronounced

prish-ta, meaning "the back or rear of anything"). Your entire

palms should be pressing together firmly, especially the base

knuckles of your forefingers which will have a tendency to bow

outward. Press the base of your thumbs together. Use this hand

and arm position to broaden your shoulders and collar bones and

help expand your chest. Press your elbows toward each other to

allow you to press your palms together more strongly. Press your

little fingers into your back allowing the chest to broaden.

3. As in Tadasana, lengthen and broaden the soles of both feet, by

lifting the toes off the ground. Spread all of your toes wide,

lengthen them and place them back on the floor-avoid gripping the

floor. Root the rear heel into the ground. Push energy up from the

floor with this foot, into your back leg. Press strongly into the floor







15

with both heels and use that energy to assist the action in your

pelvis and torso. Engage the quadriceps of both your thighs to lift

your kneecaps toward your groins. Lift the hamstring muscles on

the backs of your thighs toward your buttocks and engage Mula

bandha.

4. With the torso facing front, inhale arching the chest and head up

and back, lifting your sternum toward the ceiling as much as

possible. Maintain the tailbone elongating downward.

5. Center your torso over your front thigh and hinge down from the

hips, elongating through the spine leading the torso down with the

sternum. To assist going deeper, flex the abdominal muscles. Draw

your navel as close to the center of your right thigh as possible.

6. Move the left ribs forward more strongly toward your front leg in

order to help you center your torso over your leg. Draw your

forward hip back so that both sides of your torso are extending

equally out of your pelvis. Maintain your pelvis squared to the front

of the mat and leveled from side to side so that it is not tilting in

one direction.

7. Lengthen both sides of your torso from your hips to your armpits

away from your pelvis. Draw your sitting bones up and back. Draw

the shoulder blades down your back. Keep the back and front of the

torso elongated, with the intention of taking the forehead to the

knee or if possible the shin.

8. In the final position of the asana, raise your elbows up toward the

ceiling to open and broaden your chest. Allow your head and neck

to relax and hang naturally with the pull of gravity. Hold for 20-30

seconds.







Beginner’s Tips

 If the hamstrings are stiff, bend the front knee slightly. As the hamstrings

loosen, slowly straighten the front leg without disturbing any of the other

alignments achieved in the pose.

 If the prstanjali mudra is too difficult, one can hold the elbows behind the

back. Alternately, hands can be on the floor on either side of the front foot to

gain leverage in raising the tailbone.

 Take the feet hip width distance apart to allow more room for the hips as

well as for an easier balance.







Notes:









16

Prasarita Padottanasana – Wide-legged Forward Bend

(pra-sa-rita pa-dot-anas-ana)





Type of Pose: Standing, Inversion







Benefits



 Strengthens and stretches the inner and back legs and spine.



 Tones the abdominal organs;



 Calms the brain and sympathetic nervous system;



 Relieves mild backache, fatigue, and mild depression.



 Energizes heart and lungs; reduces blood pressure.



 Relieves stomach ache by reducing acidity;



 Strengthens knees joint and makes hip joint supple.



 Regulates menstrual flow









Contraindications/ Cautions



 Lower-back problems: Avoid the full forward bend.



 Low blood pressure – come out gradually to avoid dizziness.



 If you are able to reach your head to the ground, avoid tilting head and compressing neck.









Step by Step



1. Stand in tadasana, facing one of the long edges of your sticky mat,

then step or lightly hop your feet apart from 3 to 5 feet (depending on

your height: taller people should step wider). Rest your hands on your

hips. Make sure your inner feet are pigeon toed. Lift your inner arches

by drawing up on the inner ankles, and press the outer edges of your

feet and ball of the big toe firmly into the floor. Engage the thigh

muscles by drawing them up as well as engaging mula bandha. Inhale









17

and lift your chest, making the front torso slightly longer than the

back, while still maintaining a slight posterior pelvic tilt.

2. Exhale, maintaining the length of the front torso, lean the torso

forward from the hip joints. As your torso approaches parallel to the

floor, press your fingertips onto the floor directly below your

shoulders. Extend your elbows fully. Your legs and arms then should

be perpendicular to the floor and parallel to each other. Move your

spine evenly into the back torso so that your back is slightly concave

from the tailbone to the base of the skull. Bring your head up, keeping

the back of the neck long, and direct your gaze upward toward the

ceiling.

3. Lengthen the front torso, and draw the inner groins away from each

other to widen the base of your pelvis. Take a few breaths. As you

maintain the concavity of your back and the forward lift of your

sternum, walk your fingertips between your feet. Take a few more

breaths and then, with an exhalation, bend your elbows and lower

your torso and head into a full forward bend. Make sure as you move

down that you keep your front torso as long as possible. If possible

rest the crown of your head on the floor.

4. Press your inner palms actively into the floor, fingers pointing forward.

If you have the flexibility to move your torso into a full forward bend,

walk your hands back until your forearms are perpendicular to the

floor and your upper arms parallel. Be sure to keep your arms parallel

to each other and widen the shoulder blades across the back. Draw

your shoulders away from your ears.

5. Stay in the pose anywhere from 20 seconds to 1 minute. To come out,

bring your hands back on the floor below your shoulders and lift and

lengthen through the torso. Then with an inhalation, rest your hands

on your hips, pull your tail bone down toward the floor, and swing the

torso up. Walk or hop your feet back into Tadasana.



Variations



The pose as described here is technically known as Prasarita Padottanasana I. Prasarita Padottanasana II is a

more challenging variation. Perform step 1 above then bring the hands into anjali mudra but behind the back

- prstanjali mudra. To do this lean the torso slightly forward and round the back. Then press the palms

together behind the back with the thumbs resting on the sacrum, fingers pointing toward the floor. Exhale

and turn the fingers, first toward the back, then upward, so they point toward the ceiling. Slip the pinky sides

of the hands up the back as high as possible, ideally between the shoulder blades. Roll the shoulders back

and lift the chest, pressing the pinkies deeply into the spine. Finally exhale into the forward bend and bring

the head close to or onto the floor. If this hand position isn't possible, simply cross arms behind the back and

hold the elbows with the opposite hands.









Beginner’s Tips



Some beginners aren't able to easily bring their hands to the floor and need a good deal of support in this

forward bend to protect their lower back. Try raising the hands off the floor by resting each on the end of a







18

block. If the back is still rounded, then use a folding chair to support the forearms. Always remember in

forward bends to emphasize the length of the front torso.









Misalignments

Watch for students leaning back into their knees. Have them shift their

weight slightly forward to the balls of the feet, drawing the sit bones up

towards the sky thus causing the legs to become perpendicular to the floor.

This will help to increase the hamstring stretch and will protect the knees.





Notes:









19

Uttanasana Standing Forward Bend

(OOT-tan-AHS-ahna)

ut = intense

tan = to stretch or extend





Type of Pose: Standing, Inversion









Benefits

• Calms the brain and helps relieve insomnia

stress and mild depression • Improves digestion, relieves stomach

• Stimulates the liver, spleen and ache.

kidneys • Helps relieve the symptoms of

• Stretches the hamstrings, calves, and menopause

hips  Relieves abdominal and back pain

• Strengthens the thighs and knees during menstruation

• Reduces fatigue and anxiety

• Relieves headache, migraine and

• Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and

sinusitis





Contraindications/Cautions

 Osteoarthritis of the knees

 Diarrhea

 Scoliosis or excessive curvature of lumbar spine

 Back injury: Do this pose with bent knees, or perform Ardha Uttanasana

(ardha= half), with your hands on the wall, legs perpendicular to your torso,

and arms parallel to the floor. For slipped discs or other spinal disorder:

forward bend to the point of having a flat back. Don’t put the head between

the knees.

 Dizziness or Acidity: Place feet hip width apart





Step by Step

1. Stand in Tadasana, hands on hips (feet together or hip width distance

apart). Exhale and bend forward from the hip joints, not from the

waist. As you descend draw the front torso out of the groins and open

the space between the pubis and top sternum. As in all the forward

bends, the emphasis is on lengthening the front torso as you move

more fully into the position.

2. If possible, with your knees straight, bring your palms or finger tips to

the floor slightly in front of or beside your feet, or bring your palms to

the backs of your ankles. If this isn't possible, cross your forearms and

hold your elbows. Press the heels firmly into the floor and lift the





20

sitting bones toward the ceiling. Turn the top thighs slightly inward.

3. With each inhalation in the pose, lift and lengthen the front torso just

slightly; with each exhalation release a little more fully into the

forward bend. In this way the torso oscillates almost imperceptibly

with the breath. Let your head hang from the root of the neck, which

is deep in the upper back, between the shoulder blades.

4. Stay in the pose for 30 seconds to 1 minute. Uttanasana can be used

as a resting position between the standing poses. It can also be

practiced as a pose in itself.

5. Bring the hands back onto the hips and reaffirm the length of the front

torso. Have a micro bend in the knees for coming up. Press the

tailbone down and into the pelvis and come up on an inhalation with a

long front torso.









Beginner’s Tip

If a student cannot touch the ground, hold onto the backs of the legs

wherever the hands fall (except for the knees) or cross the arms in front of

the body holding onto the elbows. Let the head hang with gravity. If this is

still too intense, take tension off the hamstrings and low back by bending the

knees. Working with the breath, try “inhaling, bending”, “exhaling,

straightening”.





Deepen the Pose



To increase the stretch on the backs of the legs, stand in the forward bend

with the balls of your feet elevated an inch or more off the floor on a sand

bag or thick book or lean slightly forward and lift up onto the balls of your

feet, pulling your heels a half-inch or so away from the floor. Draw your inner

groins deep into the pelvis, and then, from the height of the groins, lengthen

your heels back onto the floor.





Misalignments

Watch for students leaning back into the hamstrings. Legs should be perpendicular (90) to the floor

with the weight slightly more into the toes.



Teaching Tip

If a student is having difficulty folding deeply into this pose, massage the

lower back on both sides, a few inches away from the spine.





Notes:





21

Variations On the Standing Forward Bend



Padangusthasana Foot to Fingers Forward Bend

(Pa-dang-us-thas-anna)





Step by Step

1. Stand in Tadasana, hands on hips (feet together or hip width distance

apart). Exhale and bend forward from the hip joints, not from the

waist. As you descend draw the front torso out of the groins and open

the space between the pubis and top sternum. As in all the forward

bends, the emphasis is on lengthening the front torso as you move

more fully into the position.

2. If possible, with your knees straight, bend forward, wrap the index and

middle fingers around the big toe, joining the thumb (“yogi grip”).

With an inhalation straighten your arms and lift your front torso away

from your thighs, making your back as concave as possible. Hold for a

few breaths, then exhale and lengthen down and forward, bending

your elbows out to the sides, using the biceps to assist going deeper

into the pose. Keeping space between the shoulders and the ears,

draw the shoulder blades down the back. Press the heels firmly into

the floor and lift the sitting bones toward the ceiling. Turn the top

thighs slightly inward.

3. With each inhalation in the pose, lift and lengthen the front torso just slightly;

with each exhalation release a little more fully into the forward bend. In this way

the torso oscillates almost imperceptibly with the breath. Let your head hang from

the root of the neck, which is deep in the upper back, between the shoulder blades.

Stay in the position for 20 seconds.

4. To come out of the pose, release the fingers, bring the hands to the hips and

inhale, come up with a flat back.





Beginner’s Tip

If student can’t reach the toes, have them hold the backs of their calves or thighs





Misalignments

Legs should be perpendicular (90) to the floor. Watch for students leaning back into the hamstrings.









Padahastasana Foot to Hand Forward Bend







22

Step by Step

1. Stand in Tadasana, hands on hips (feet together or hip width

distance apart). Exhale and bend forward from the hip joints, not

from the waist. As you descend draw the front torso out of the

groins and open the space between the pubis and top sternum. As

in all the forward bends, the emphasis is on lengthening the front

torso as you move more fully into the position.

2. If possible, with your knees straight, bend forward, place the hands

under the feet (palms facing up), bringing the toes to meet the

wrist.

3. With an inhalation straighten your arms and lift your front torso

away from your thighs, making your back as concave as possible.

Hold for a few breaths, then exhale and lengthen down and

forward, bending your elbows out to the sides, framing the head.

Keeping space between the shoulders and the ears, draw the

shoulder blades down the back. Keep the weight evenly distributed

through the feet and lift the sitting bones toward the ceiling. Turn

the top thighs slightly inward.

4. With each inhalation in the pose, lift and lengthen the front torso just slightly;

with each exhalation release a little more fully into the forward bend. In this

way the torso oscillates almost imperceptibly with the breath. Let your head

hang from the root of the neck, which is deep in the upper back, between the

shoulder blades. Stay in the position for 20 seconds.

5. To come out of the pose, release the hands. Bring the hands to the hips and

inhale, come up with a flat back.







Beginner’s Tip

Starting with bent knees, position hands with palms facing up under the feet, toes touching the wrist.

Straighten the legs as much as possible, lifting from the buttocks and hamstrings.





Misalignments

Legs should be perpendicular (90) to the floor. Watch for students leaning back into the hamstrings.





Notes:









23

Adho Mukha Svanasana (Downward-Facing Dog)

(AH-doh MOO-kah shvah-NAHS-anna)

adho = downward mukha = face svana = dog



Downward-Facing Dog is an all-over, rejuvenating stretch.





Benefits

• Calms the brain and helps relieve stress and mild depression

• Energizes the body

• Stretches the shoulders, hamstrings, calves, arches, and hands

• Helps relieve the symptoms of menopause, moderates heavy menstrual flow

• Improves digestion and relieves chronic constipation

• Relieves headache, insomnia, lower back pain, and fatigue

• Therapeutic for high blood pressure, asthma, flat feet (by strengthening

the arches of the feet), sciatica, sinusitis

 Reduces stiffness in shoulder blades and arthritis in shoulder joints, wrists

and fingers.

• Helps prevent osteoporosis

 Relieves pain in the heels.

 Counters the damage to the cartilage of the knee or hamstring muscles

caused by jogging, walking and other sports





Contraindications/Cautions

 Carpal tunnel syndrome  Pregnancy: Do not do this pose

 Diarrhea late-term.

 Varicose veins

High blood pressure or headache: Support your head on a bolster or block,

ears level between the arms.

 Prone to shoulder dislocations – ensure that the arms to not roll out.



Step by Step

1. Come onto the floor on your hands and knees into a table top position.

Set your knees directly below your hips and your hands slightly

forward of your shoulders, with the hands shoulder width apart or

slightly wider. Spread your palms, wrists parallel to the edge of the

mat and turn your toes under.

2. Exhale and lift your knees away from the floor. At first keep the knees

slightly bent and the heels lifted away from the floor. Feet are hip

width or one foot apart. Feet and hands should be far enough apart to

allow for an ideal 90 angle between the legs and the torso, forming an

inverted “V”. Lengthen your tailbone away from the back of your pelvis

and press it lightly toward the pubis. Against this resistance, lift the

sitting bones toward the ceiling, and from your inner ankles draw the

inner legs up into the groins.

3. Then with an exhalation, push your top thighs back and stretch your





24

heels onto or down toward the floor. Straighten your knees but be

sure not to lock them. Firm the outer thighs and roll the upper thighs

inward slightly. Narrow the front of the pelvis.

4. Firm the outer arms and press the bases of the index fingers actively

into the floor. From these two points lift along your inner arms from

the wrists to the tops of the shoulders. Firm your shoulder blades

against your back, then widen them and draw them toward the

tailbone. In terms of placement of the head there are different schools

of thought. Some say to keep the body in the two planes of an

inverted “V”, keeping the head between the upper arms; don't let it

hang. Others emphasize not holding tension in the neck and to let the

head hang loosely. Iyengar says to rest the crown of the head

weightlessly on the floor if you can, using a block if necessary.

5. Adho Mukha Svanasana is one of the poses in the traditional Sun

Salutation sequence. It's also an excellent yoga asana all on its own. It

can also be used as a resting pose. Stay in this pose anywhere from 1

to 3 minutes (Beginners’ 30 seconds). Then bend your knees to the

floor with an exhalation and rest in Child's Pose.



Variation

To challenge yourself in this pose, inhale and raise your right leg parallel to

the line of your torso, and hold for 30 seconds, keeping the hips level and

pressing through the grounded heel. Release with an exhalation and repeat on

the left for the same length of time.





Beginner’s Tip



If you have difficulty releasing and opening your shoulders in this pose, raise

your hands off the floor on a pair of blocks or the seat of a metal folding

chair.



Deepen the Pose

To increase the stretch in the backs of the legs, lift slightly up onto the balls

of the feet, pulling the heels a half-inch or so away from the floor. Then draw

the inner groins deep into the pelvis, lifting actively from the inner heels.

Finally, from the height of the groins, lengthen the heels back onto the floor,

moving the outer heels faster than the inner.





Misalignments



The back may be rounded. The student should have the intention of trying to

flatten the back, drawing the chest in the direction of the floor. Students

tend to take too much weight in the shoulders, wrists and arms. The posture

should be supported equally between the upper and lower extremities. To

correct this, engage the muscles of the arms isometrically toward each other







25

and draw the shoulders down the back, staying open between the neck and

shoulders. Ground the index fingers and the thumbs to draw the weight out

of the wrists and arms, shifting it more into the legs.





Teacher’s Tip

 Stand behind the student, place one foot in between the student’s feet to

give yourself stability. Take your hands into the creases of the student’s hips

and gently pull back at the same angle as the student’s torso. This will help

shift the weight into their legs and out of their arms.

 Stand in front of the student and press gently with your hands into their

shoulder blades, taking the weight out of their arms and into their legs. This

will also help to deepen the posture.

 For students who are comfortable in this posture, stand in front of the

student (facing away), place your hands out in front of you on the ground

(shoulder width apart). One leg at a time, place your feet on the mid section

of the student’s back. Only shift as much weight out of your arms as the

student can manage. You are eventually working towards a downward dog

position yourself.









Notes:









26

Dandasana (Staff Pose or Stick Pose)

(Dan-das-ana)





Type of Pose: Seated



Dandasana is the starting point for all the seated forward bends and twists. It helps

improve sitting posture. It is an isometric, whole body exercise without movement.





Benefits

 Improves digestion, tones kidneys;  Strengthens the back.

 Helps prevent sciatic pain;

 Stretches and activates the muscles of the

legs.

 Prevents tiredness in the feet by stretching the muscles of the feet;





Contraindications/Cautions

Practice against a wall if you have asthma, bronchitis, breathlessness, ulcers

or bulimia.





Step by Step

1. Sitting on the mat with the spine erect, legs straight out in front. Pull

the flesh away from your sitting bones so that you are able to feel

your sit bones on the ground. Your hands are on the ground beside

your hips, fingers pointing forward, palms pressing down lightly.

Recheck your shoulders to make sure you are not pressing too hard.

Don't lock out your elbows. If the arms are not long enough for the

heel of the hands to reach the floor, place as much of the hand on the

ground as possible. Otherwise use a block.

2. Draw the legs together. Engage the leg muscles, with the thigh

muscles rotating inward, kneecaps facing directly up. Lengthen the calf

muscles. Press the backs of the knees into the floor. Your legs should

be long and straight. Be firm without being forceful.

3. There are a few variations of what to do with the feet: Your feet should

be vertical, the center of your heels resting on the ground. They are

flexed and parallel to each other, with the balls pressing away from

you. Spread your toes - fan them out. Alternately, the feet are relaxed

(ie. not flexed) but feeling extension through the top of the foot and

into the toes. Or, flexing the foot, press through the heel – with the

intention of engaging the legs enough that the heel comes off the

floor.

4. The back should be working toward being perpendicular to the floor

with out slumping or arching the back. The chest is opening while still





27

maintaining length through the back with the tailbone drawing

downward. The abdomen is slightly engaged.

5. The chin should be parallel with the floor. Shoulders and neck should

be relaxed. Shoulder blades drop down the back and are coming

toward each other. Gaze straight ahead.

6. Sit tall, as if there is a string pulling you up from the crown of your

head. Your legs should feel energized, your torso light.

7. Breathe. Hold this pose for any length of time. If this posture is done

correctly, after 5 minutes you can break a sweat.





Beginner’s Tips

If the student’s back is rounded and/or hip flexibility is poor, or if there is any

discomfort in the back or the backs of the legs, have them sit on a block or

folded blanket. Give more or less height depending on their flexibility. This

allows them to have a more erect spine and to sit up straighter. It also

releases tension from the hamstrings and hip flexors.





Notes:









28

Gomukhasana Cow Face Pose

(go-moo-KAHS-anna)

go = cow mukha = face



Type of Pose: Seated



Benefits

• Stretches the ankles, hips and thighs, shoulders, armpits and triceps, and

chest



Contraindications

• Serious neck or shoulder problems





Step by Step

1. Sit in Dandasana (Staff Pose), then bend your knees and put your feet

on the floor. Slide your left foot under the right knee to the outside of

the right hip. Then cross your right leg over the left, stacking the right

knee on top of the left, and bring the right foot to the outside of the

left hip. Try to bring the heels equidistant from the hips: with the right

leg on top you'll have to tug the right heel in closer to the left hip. Sit

evenly on the sit bones.

2. With an inhalation, take the right arm behind the back, bending the

elbow and taking the hand up toward the shoulder blades, palm facing

out. Tuck the forearm in the hollow of your lower back, with the right

elbow against the right side of your torso. Roll the shoulder back and

down, then work the forearm up your back until it is parallel to your

spine.

3. Now inhale, circle the left arm up and over head. Exhale, bend the

elbow and reach to clasp the right hand. If possible, hook the right and

left fingers.

4. Lift the left elbow toward the ceiling and, from the back armpit,

descend the right elbow toward the floor. Firm your shoulder blades

against your back ribs and lift your chest. Keep the spine lifted,

tailbone growing into the ground. Try to keep the left arm right beside

the left side of your head. Head stays lifted, gazing forward.

5. Stay in this pose 30 seconds to 1 minute. Release the arms, uncross

the legs, and repeat with the arms and legs reversed for the same

length of time. Remember that whichever leg is on top, the same-side

arm is lower.







Modification

Gomukhasana is a difficult pose for tight-shouldered people, who aren't able

to hook their fingers together. To resolve this, use a strap to hold between

the hands. Begin the pose with a strap draped over the shoulder of the





29

bottom arm. In step 2, as the bottom arm swings behind the back, slide the

forearm as high on the back torso as possible (Remember to keep the elbow

close to the side of the body), then grab the bottom end of the strap. In step

3, stretch the other arm overhead and then reach down the back for the

other end of the strap. Pull with the top arm. See if you can draw the bottom

arm higher onto the back, trying to work the hands toward each other to

eventually clasp them. Some students may be able to clasp the hands on one

side, but not the other.



Another way to bring the arms into position: Take both arms behind the back

and clasp opposite elbows. With the right hand, pull the left elbow towards

the spine. Bring the left hand in between the shoulder blades. Release the

right hand. Raise the right arm, bend at the elbow and reach down to clasp

the left hand. Use a strap as necessary.





Beginners Tip

Beginners often have a difficult time getting both sit bones to rest evenly on

the floor, which can make it difficult for the knees to stack on top of each

other evenly. When the pelvis is tilted, the spine can't properly extend. Use a

folded blanket or bolster to lift the sit bones off the floor and support them

evenly.





Variation

From the full pose, lean forward and lay the front torso down on the inner

top thigh. Stay for 20 seconds, then inhale and come up.





Notes:









30

Paschimottanasana Seated Forward Bend

(POSH-ee-moh-tan-AHS-anna)

paschimottana = intense stretch of the west (pashima = west

uttana = intense stretch)



Literally translated as "intense stretch of the west," Paschimottanasana can

help a distracted mind unwind.





Type of Pose: Seated



Benefits

• Calms the brain and helps relieve stress and mild depression

• Stretches the spine, shoulders, hamstrings

• Stimulates the liver, kidneys, ovaries, and uterus

• Improves digestion

• Helps relieve the symptoms of menopause and menstrual discomfort

• Soothes headache and anxiety and reduces fatigue

• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis

• Traditional texts say that Paschimottanasana increases appetite, reduces

obesity, and cures diseases.



Contraindications/Cautions

• Asthma

• Diarrhea

• Back injury: Only perform this pose under the supervision of an

experienced teacher.





Step by Step

1. Sit on the floor with your legs straight in front of you. Rock slightly

onto your left buttock, and pull the flesh away from your right glute,

(lifting your gift), allowing the right sit bone to sit directly on the floor.

Repeat on the other side. Turn the top thighs in slightly and press

them down into the floor. Press actively through your heels. Press

through your palms or finger tips on the floor beside your hips and lift

the top of the sternum toward the ceiling as the top thighs descend.

2. Draw the inner groins deep into the pelvis. Inhale, stretch up with the torso,

extend forward from the hip joints, (not the waist). Lengthen the tailbone away

from the back of your pelvis.

3. There are several options for holding the feet: place the hands flat on the floor

beside the feet or as far as they can go; or hold the out edges of the feet with the

hands; or clasp either the big toes with the yogi grip; or bring the hands over the

toes and pull the toes toward the head with the hands; or interlace the fingers

around the feet; or take the hands around the feet and clasp one wrist with the

opposite hand - the hand that is not clasping has the palm facing outward. If you





31

choose this option, be sure to change wrists, holding each wrist for equal amounts

of time. Be sure your elbows are straight, not bent. The back should remain as

straight as possible at this point.

4. To deepen further into the pose, don't forcefully pull yourself into the

forward bend. Instead, lengthen the front torso into the pose, keeping

the head raised. If you are holding the feet, bend the elbows out to

the sides and lift them away from the floor. The lower belly should

touch the thighs first, then the upper belly, then the ribs, and lastly

the head.

5. With each inhalation, lift and lengthen the front torso just slightly; with

each exhalation release a little more fully into the forward bend. In

this way the torso oscillates and lengthens almost imperceptibly with

the breath. Eventually you may be able to stretch into one of the

deeper hand positions previously mentioned.

6. Stay in the pose anywhere from 1 to 5 minutes. To come up, release

the hands, straighten the elbows and lift the torso away from the

thighs, inhale and lift the torso up in a flat back by pulling the tailbone

down and into the pelvis and engaging the abdominal muscles.



Beginner Tips

Never force yourself into a forward bend, especially when sitting on the floor.

Coming forward, as soon as you feel the space between your pubis and navel

shortening, stop, lift up slightly, and lengthen again. Often, because of

tightness in the backs of the legs, a beginner's forward bend doesn't go very

far forward and might look more like sitting up straight.

Place a folded blanket under the buttocks if the student has poor back or

hamstring flexibility. Some students may need to hold a strap around the

feet, especially if they are far from reaching their feet. If the student is not

able to relax their head to their legs, place a bolster or folded blanket on the

legs and lay the forehead down on it-this type of student will most likely also

need a bolster or blanket under their buttocks as well. Extremely stiff

students can place a rolled up blanket under their knees.







Deepen the Pose

Try one of the deeper hand positions mentioned in step 3 above. You can

also place a block against the soles of your feet and grip the sides of it with

your hands. Have the intension of touching the crown of the head to the tops

of the feet with the back fully extended.





Teacher’s Tip

You can help release the student’s lower back in this pose. Stand facing the

student’s back. Observe their breathing so that you can move in conjunction

with it. Place your hands on the student’s lower back and pelvis area with

the fingers point towards their tailbone and press. Remember though that







32

the pressure isn't to push them deeper into the forward bend; rather, gentle

pressure (parallel to the line of the back) encourages the back spine and

tailbone to lengthen away from the torso. Tell the student to extend the front

torso against this downward action.

Another assist, is to sit back to back and as your student bends forward, you

will lie back on their back giving them a soft pressure. Depending on the

students flexibility you may be reclined only slightly back or possibly laying

completely on top of them, allow your arms to either spay out to the sides or

up over head and back to give you a nice stretch in the chest and armpits.





Variation

Urdhva Mukha (urdhva = upward; mukha = face) Paschimottanasana



Lie on your back, exhale, and bend your knees into your torso. Then inhale

and extend the heels toward the ceiling. Slowly, on an exhalation, swing your

feet toward the floor above your head. You may or may not be able to reach

all the way to the floor. The pelvis may try to lift off the floor, keep it as

grounded as possible. This is an upside-down version of Paschimottanasana.









Notes:









33

Halasana Plow Pose

(hah-LAHS-anna)

hala = plow





Type of Pose: Inversion



Benefits

 Calms the brain  Helps relieve the symptoms of

 Stimulates the abdominal organs, and thyroid menopause

gland  Reduces stress and fatigue

 Stretches the shoulders and spine

 Controls hypertension

 Therapeutic for backache, headache, infertility, insomnia, sinusitis



Contraindications/Cautions

This pose is considered to be intermediate to advanced with the feet on the

floor. It is not advisable to perform the pose with feet on the floor without

sufficient prior experience or unless with the supervision of an experienced

instructor.



 Diarrhea  Neck injury

 Menstruation  Blocked arteries

 Asthma or high blood pressure: Practice Halasana with the legs supported

on props.

 Pregnancy: If experienced with this pose, one can continue to practice it late into



pregnancy. However, don't take up the practice of Halasana after you become pregnant.









Step by Step

1. From Salamba Sarvangasana, exhale and bend from the hip joints to

slowly lower your toes to the floor above and beyond your head. As

much as possible, keep your torso perpendicular to the floor and your

legs fully extended.

2. With your toes on the floor, lift your top thighs and tailbone toward the

ceiling and draw your inner groins deep into the pelvis. Imagine that

your torso is hanging from the height of your groins. Continue to draw

your chin away from your sternum and soften your throat.

3. You can continue to press your hands against the back torso, pushing

the back up toward the ceiling as you press the backs of the upper

arms down into the ground. Or you can release your hands away from

your back and stretch the arms out behind you on the floor, opposite

the legs. (Note: Only release the hands from the back torso if the toes

are on the floor. There can be too much pressure on the back of the

neck without support from the hands or the toes.) Clasp the hands and





34

press the arms actively down into the ground as you lift the thighs

toward the ceiling.

4. Relax the muscles of the face. Do not look up but keep the gaze on the

chest. The neck should be soft. Lift the sternum and chest to relax the

throat and to ensure effortless breathing. Separate the legs if feeling

choked in final posture.

5. Halasana is usually performed after Sarvangasana for anywhere from

1 to 5 minutes. To exit the pose bring your hands onto your back

again, lift back into Sarvangasana with an exhalation, then roll down

onto your back, or simply roll out of the pose on an exhalation.





Beginner Tips

An important option that is recommended for beginner as well as advanced

students, is to place a folded blanket or folded mat under the shoulders,

allowing the head to sit over the edge. This will release pressure from the

cervical spine.

Most beginning students can't comfortably rest their feet on the floor, but

they can still practice this pose with an appropriate prop.

 Brace the back of a metal folding chair against a wall and set one long edge

of a shoulder support (blanket or folded mat) a foot or so away from the

front edge of the seat. The exact distance between the chair and support will

depend on height -taller students will be farther away, shorter students

closer. Lie down on the support, with the head on the floor between the

support and the chair. Roll up with an exhalation, resting the feet on the

seat. Check to see that the body position is neither too close nor too far from

the chair, then lift into Salamba Sarvangasana before moving into Halasana.

 As an alternative to a chair, bring the feet to press against a wall for

stability.

 If the feet are able to come close to the floor, use a block under the feet

and rest them there.





Deepen the Pose

Engage the hamstrings and lift the sit bones towards the sky to help bring the

back perpendicular to the floor.



Misalignments

In this pose (and in Salamba Sarvangasana) there's a tendency to overstretch

the neck by pulling the shoulders too far away from the ears. While the tops

of the shoulders should push down into the ground, they should be lifted

slightly toward the ears to keep the back of the neck and throat soft.





Variation

Parsva Halasana (pronounced PARSH-vah, parsva = side or flank)







35

This pose can only be performed with the feet on the floor. Perform

Halasana, keeping your hands on your back. With an exhalation walk your

feet to the left as far as you comfortably can. One hip or the other may sink

toward the floor, so try to keep the pelvis in a relatively neutral position, hips

parallel to the floor. Hold for 30 seconds to 1 minute, then inhale the feet

back to center. Take 2 or 3 breaths, then exhale the feet to the right for the

same length of time, come back to center, and release Halasana.



Siddhasana Perfect Pose or Accomplished Pose

Sid-Haas-ana

Siddha = perfect (also a perfected being) or power



Type of Pose: Seated (Meditation) pose





Benefits

 Siddhasana directs the energy from the lower psychic centers upward

through the spine, stimulating the brain and calming the entire nervous

system.

 Redirects blood circulation to the lower spine and abdomen, toning the

lumbar region of the spine, the pelvis and the abdominal organs, and

balancing the reproductive system and blood pressure.

 Stabilizes and sublimates sexual energy because of the position of the feet

with respect to the genitals.





Contraindications/Cautions

 Siddhasana should not be practiced by those with sciatica.

 For men who are interested in maintaining sexual relations (ie. with no long

term commitment to celibacy), use a soft sitting support to lift the genitals

high enough so that the base of the penis is not compressed. Take care to

situate the heels perfectly in the midline.





Step by Step

1. From dandasana, spread your legs slightly. Bend the left knee and

slide the left heel into the groin. Then release the left knee onto the

floor, rotating from the hip joint. Ideally sitting the heel into the area

between the genitals and the anus -(for men, the base of the penis

rests against the bottom heel; for women the heel is placed against

the soft tissues of the external genitals).

2. Bend the right knee and place the right foot on top of the left foot.

Release the right knee onto the floor, rotating from the hip joint. Place

the right ankle on top of the left ankle and tuck the right foot between

the left calf and hamstrings. The placement of the bottom heel is an

important aspect of Siddhasana. Adjust the body until it is comfortable





36

and the pressure of the heel is firmly applied. Ankle bones should be

touching and the heels are one above the other. Press the pubis with

the top heel, directly above the genitals. (For men, the genitals will

therefore lie between the two heels.

3. Place the hands in gyana mudra: lightly touching the thumb and

forefinger of each hand, and extend the other three fingers. Rest the

hands on the knees, palms facing up.

4. Breathe smoothly and naturally. As you hold the pose affirm mentally,

"I set ablaze the fire of inner joy." Or simply: inhale the thought “let”,

exhale the thought “go”.

5. Remain in this pose and recite the mantra for as long as desired. The

positions of the feet should be switched on alternate days or sittings.

As a way of maintaining equilibrium, sit with the right foot on top at

the beginning of the class and the left foot on top at the end.

6. To exit, slide the right foot forward off the left foot, straighten the

right leg and do the same with the left leg, returning back into

dandasana.

Note: Siddhasana may be performed with either leg uppermost.





The position of the lower foot at the perineum presses Muladhara chakara,

stimulating Mulabandha. The pressure applied to the pubic bone presses the

trigger point for Swadhisthana automatically activating Vajroli/Sahajoli Mudra.

These two psycho-muscular locks redirect sexual nervous impulses back up the

spinal cord to the brain, establishing control over the reproductive hormones

which is necessary in order to maintain Brahmacharya for spiritual purposes.



Prolonged periods in Siddhasana result in noticeable tingling sensations in the

Muladhara region which may last for fifteen to twenty minutes. This is

caused by a reduction in the blood supply to the area and by a rebalancing of

the pranic flow in the lower Chakras. There is some concern that this trauma

to the nerves can lead to impotence in men. Adjust the sitting position (using

sitting supports to adjust the position of the genitials) if this is a concern.





Modifications

Many people experience discomfort due to the pressure applied where the

ankles cross each other. If necessary, place a folded cloth or piece of sponge

between the legs at this point. At first the pressure at the perineum may be

uncomfortable to maintain but with practice it will ease.





Beginner’s Tip

Bring the left heel to sit on the right ankle bone and allow the top of the left

foot to rest on the ground in front of the right foot. If this is still too difficult,

place a pillow or blanket under the buttocks.





37

Notes:









38

Salamba Sarvangasana Supported Shoulderstand

(sah-LOM-bah sar-van-GAHS-anna)

salamba = with support sarva = all anga = limb.





Type of Pose: Inversion





Benefits

• Calms the brain and helps relieve stress and mild depression

• Stimulates the thyroid and prostate glands and abdominal organs

• Stretches the shoulders and neck

• Tones the legs and buttocks

• Improves digestion

• Helps relieve the symptoms of menopause

 Alleviates hypertension and urinary disorders

• Reduces fatigue and alleviates insomnia

• Therapeutic for asthma, infertility, and sinusitis



Contraindications/Cautions

• Diarrhea • Menstruation

• Headache • Neck injury

• High blood pressure

• Pregnancy: If experienced with this pose, can continue to practice it late

into pregnancy. Don't take up the practice of Sarvangasana after you

become pregnant.

• Salamba Sarvangasana is considered to be an intermediate to advanced

pose. Do not perform this pose without sufficient prior experience or unless with the

supervision of an experienced instructor. Once in the posture, do not move the head.



Step by Step

1. Fold one or two firm blankets into rectangles measuring about 1 foot

by 2 feet, and stack them one on top of the other. You can place a

sticky mat over the blankets to help the upper arms stay in place while

in the pose. Then lie with the shoulders on the blanket - parallel to one

of the longer edges, with your head on the floor.

2. Lay your arms (palms down) on the floor alongside your torso, then

bend your knees and set your feet against the floor with the heels

close to the sitting bones. Exhale, press your arms against the floor,

and push your feet away from the floor, drawing your thighs into the

front torso.

3. Continue to lift by curling the pelvis and then the back torso away

from the floor, so that your knees come toward your face. Bend your

elbows and draw them toward each other. Lay the backs of your upper

arms on the blanket and spread your palms against the back. Raise

your pelvis over the shoulders, so that the torso is relatively







39

perpendicular to the floor. Walk your hands towards the shoulder

blades without letting the elbows slide too much wider than shoulder

width. Keeping the elbows close to the body keeps the chest

expanded. Once you are up on the shoulders do not rotate the head.

Keep the head aligned.

4. Inhale and straighten the legs and torso up toward the ceiling,

bringing your thighs in line with your torso, perpendicular to the floor.

Press your tailbone toward your pubis (slight pelvic tuck) and turn the

upper thighs inward slightly. Adduct the thighs in toward each other.

Press the heels up toward the ceiling. When the backs of the legs are

fully lengthened, lift through the balls of the big toes so the inner legs

are slightly longer than the outer. The aim is to have the spine

straight. Move the shoulders back away from the ears to create space

for the neck.

5. Soften the throat and tongue. Firm the shoulder blades against the

back, and move the sternum toward the chin (chin lock). Keeping the

chin perpendicular to the ground. Keep the bridge of your nose in line

with the middle of the sternum. Press the backs of your upper arms

and the tops of your shoulders actively into the blanket support, and

try to lift the upper spine away from the floor. Gaze softly at your

chest.

6. In the beginning stay in the pose for about 30 seconds. Gradually add

5 to 10 seconds to your stay every day or so until you can comfortably

hold the pose for 3 minutes. Then continue for 3 minutes each day for

a week or two, until you feel relatively comfortable in the pose. Again

gradually add 5 to 10 seconds every day or so until you can

comfortably hold the pose for 5 minutes.

7. To come down, exhale, bend your knees into your torso again, and roll

your back slowly and carefully onto the floor, keeping the back of your

head on the floor. Alternatively, proceed into Halasana.



Beginner’s Tip

Beginners' elbows tend to slide apart and the upper arms roll inward, which

sinks the torso onto the upper back, collapsing the pose (and potentially

straining the neck). Use a sticky mat under the arms and come up with your

elbows lifted on and secured by the sticky mat. Alternatively loop a strap

(shoulder width) around the arms (behind the back).



Deepen the Pose

It's common in this pose for students to press only the index finger sides of

the hands against the back. Be sure to spread both palms wide against your

back torso. Push in and up against the back ribs, especially with the ring

fingers and pinkies. Periodically take your hands away from the back, press

the shoulder blades in, and return your hands to the back a little closer to the

head than they were before.







40

Teacher’s Tip

 Once the student has lifted into shoulderstand, take your hand in between

their thighs and tell them the squeeze your hand, this will allow them to

straighten up even more.

 Touch the student’s toes and have them stretch into your hand.

 Stand behind the student. Hug or clasp the legs around the thighs or the

calves. Lift the student slightly. Using your feet, shimmy the student’s elbows

in toward each other (slightly less than shoulder width apart if possible). This

helps to bring the student’s weight over their shoulders, ensuring they are not

putting pressure on the neck and helping to bring them higher into the

posture. To release, gently lower the student, being careful of their neck.





Common Misalignments

Watch for the body leaning to one side. Lengthen up through the side of the

torso on that side; try to feel an even lengthening on both sides of the body.

The legs leaning over the head. This can put tension on the neck, as well as

pressure on the chest causing difficulty breathing. Open the chest, keep the

pelvis in a slight tuck, and lengthen the front and back of the body up toward

the sky. Engage the abdominal muscles, the deep back muscles, backs of

the legs, and lastly the glutes.







Notes:









41

Salamba Sirsasana (Supported Headstand)

(sah-LOM-bah shear-SHAHS-anna)

salamba = with support sirsa = head



Type of Pose: Inversion



Benefits

• Calms the brain and helps relieve stress and mild depression

• Stimulates the pituitary and pineal glands

• Strengthens the arms, legs, and spine and lungs

• Tones the abdominal organs; Improves digestion

• Helps relieve the symptoms of menopause

 Helps cure halitosis

 Increases the hemoglobin content in the blood

• Therapeutic for asthma, infertility, insomnia, and sinusitis



Contraindications/Cautions

• Sirsasana is considered to be an intermediate to advanced pose. Do not

perform this pose without sufficient prior experience or unless with the

supervision of an experienced teacher.

• Back injury • High blood pressure

• Headache • Menstruation

• Heart condition • Neck injury

• Low blood pressure: Don't start practice with this pose

• Pregnancy: If experienced with this pose, one can continue to practice it

late into pregnancy. Don't take up the practice of Sirsasana after you

become pregnant.





Step by Step

1. Use a folded blanket or sticky mat to pad your head and forearms.

Kneel on the floor in Virasana. Lace your fingers together and set the

forearms on the floor, elbows at shoulder width. Roll the upper arms

slightly outward, but press the inner wrists firmly into the floor. Set

the crown of your head on the floor, cupping the head with the hands.

2. Inhale, push up on the balls of the feet and lift the knees off the floor.

Carefully walk your feet closer to your elbows, heels elevated, to bring

the torso perpendicular to the floor. Actively lift through the top

thighs. Firm the shoulder blades against your back and lift them

toward the tailbone so the front torso stays as long as possible. This

should help prevent the weight of the shoulders collapsing onto your

neck and head. The back torso forms a vertical line from the head to

the back of the waist.

3. Exhale and lift your feet away from the floor, bringing the knees

toward the chest, heels close to the buttocks. Take both feet up at the

same time, lifting with control off the floor. Alternately bring one foot

off the floor at a time.





42

4. Pressing the elbows to the floor, exhale and raise the thighs to

perpendicular to the floor. Firm the tailbone against the back of the

pelvis. Turn the upper thighs in slightly, straighten the knees and

actively press the heels toward the ceiling. The center of the arches

should align over the center of the pelvis, which in turn should align

over the crown of the head – this should ensure that the spine is

straight, with the body forming a vertical line.

5. Firm the outer arms inward, and soften the fingers. Continue to press

the shoulder blades against the back, widen them, and draw them

toward the tailbone. Keep the weight evenly balanced on the two

forearms. It is essential that your tailbone continues to lift upward

toward the heels. Once the backs of the legs are fully lengthened

through the heels, maintain that length and press up through the balls

of the big toes. The body is balanced on the crown of the head with

support from the forearms and hands.

6. As a beginning practitioner stay for 10 seconds. Gradually add 5 to 10

seconds every day until you can comfortably hold the pose for 3

minutes. Continue for 3 minutes each day for a week or two, until you

feel relatively comfortable in the pose. Gradually add 5 to 10 seconds

until you can comfortably hold the pose for 5 minutes.

7. Come down with an exhalation, without losing the lift of the shoulder

blades, with both feet touching the floor at the same time. Come into

Child’s Pose. Stack the fists on top of each other and rest the forehead

on the top fist. Rotate the head slowly from side to side to release the

neck.



Beginner’s Tip

 Balance in this pose is difficult at first. Perform Sirsasana against a wall. If

possible, do the pose in the corner of a room, so that the right-angled walls

touch your shoulders, hips, and outer heels. Initially use an assistant to help

raise the legs off the floor. Follow steps one and two above. Once the body is

positioned perpendicular to the floor, rest the hips against the wall and swing

one bent leg up at a time, bringing each foot to rest on the wall above the

buttocks. Lengthen the torso in this position, pressing the elbows to the floor.

Straighten the legs one at a time, resting the hips, legs and heels against the

wall. With practice over time bring the hips away from the wall.

 Beginners tend to take too much weight onto the neck and head when

coming into and exiting this pose, a potentially harmful situation.



Deepen the Pose

Check the position of the inner wrists in the pose. They tend to fall outward,

shifting the weight onto the outer forearms. Turn the pinkies away from the

back of your head, and bring the inner wrists perpendicular to the floor. As

you firm the outer upper arms inward, press the wrists actively into the floor.









43

Notes:









44

Utkatasana Fierce Pose (also Power or Chair Pose)

(OOT-kah-TAHS-anna)

utkata = powerful, fierce

Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the

diaphragm and heart.





Type of Pose: Standing



Benefits

• Strengthens the ankles, thighs, calves, and spine

• Stretches shoulders and chest

• Stimulates the abdominal organs, diaphragm, and heart

• Reduces flat feet by lifting through the arches



Contraindications/Cautions

• Headache

• Insomnia

• Low blood pressure





Step by Step

1. Stand in Tadasana. Inhale and raise your arms perpendicular to the

floor. Either keep the arms parallel, palms facing inward, or join the

palms.

2. Exhale and bend your knees, trying to take the thighs as nearly

parallel to the floor as possible, grounding through the heels. The

knees will project out over the feet, and the torso will lean slightly

forward over the thighs until the front torso forms approximately a

right angle with the tops of the thighs. Keep the inner thighs parallel to

each other and press the heads of the thigh bones down toward the

heels.

3. Firm your shoulder blades against the back. Take your tailbone down

toward the floor and in toward your pubis to keep the lower back long.

4. Stay for 30 seconds to a minute. To come out of this pose straighten

your knees with an inhalation, lifting strongly through the arms.

Exhale and release your arms to your sides into Tadasana.



Modifications

You can increase the strength of your thighs by squeezing a block or thick

book between them during the pose.



Beginners Tip

To help you stay in this pose, perform it near a wall. Stand with your back to

the wall, a few inches away from the wall. Adjust your position relative to the

wall so that when you bend into the position, your tailbone just touches and is





45

supported by the wall.



Deepen the Pose

The secret to a comfortable stay in Utkatasana is the release of the heads of

the thigh bones toward the heels. Once in the pose, bring your hands to your

tops thighs. Nestle the bases of your palms into the creases of the groins and

push the heads of thighs toward the heels, digging the heels deep into the

floor. Against these actions, lift the sitting bones up into the pelvis.



Variation

As you bend your knees, lift up onto the balls of your feet and sit your

buttocks down on your raised heels. Extend your arms forward, parallel to

each other and the floor, palms down or facing inward.







Notes:









46

Setu Bandhasana Bridge Pose

(SET-too BAHN-dah)

setu = dam, dike, or bridge bandha = lock





Type of Pose: Back Bend







Benefits

• Stretches the chest, neck, and spine

 Strengthens the spine, shoulders, legs and arms

• Calms the brain and helps alleviate stress and mild depression

• Stimulates abdominal organs, lungs, and thyroid

• Increases blood circulation

• Improves digestion

• Helps relieve the symptoms of menopause

• Relieves menstrual discomfort when done supported

• Reduces anxiety, fatigue, backache, headache, and insomnia

• Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

 Improves 4th and 5th chakra functions





Contraindications/Cautions

 Neck injury: avoid this pose unless you are practicing under the

supervision of an experienced teacher.

 Recent or chronic shoulder or back injury or inflammation

 Pregnancy (last trimester)

 For Knee Problems – keep feet and knees over ankles

 For tight shoulders or neck – use a small prop under the head

 For weak back muscles – repeat the posture a few times rather than hold it.





Step by Step

1. Lie on the floor, arms at the sides. If necessary, place a thickly folded

blanket under the shoulders to protect the neck. Bend the knees and

set the feet on the floor, slightly pigeon toed and hip width distance

apart. Heels are as close to the sitting bones as possible.

2. Exhale and, pressing the inner feet and arms actively into the floor,

push your tailbone upward toward the pubis, firming (but not

hardening) the buttocks, lifting with the pelvis, bringing the lower and

upper back off the floor. Keep your thighs and inner feet parallel,

squeezing the inner thighs together as if there is a ball between the

legs.

3. There are two options for the arms: Clasp the hands below your pelvis

to support the bridge and extend through the arms to help you stay on

the tops of your shoulders; Or after you lift the pelvis and back off the

floor, alternately roll onto each shoulder to create the space to bring







47

the arms underneath you. Interlace the fingers, extending the arms

towards the heels, keeping the arms and hands on the floor.

4. Lift your buttocks until the thighs are about parallel to the floor. Keep

your knees directly over the heels, but push them forward, away from

the hips, and lengthen the tailbone toward the backs of the knees. Lift

the pubis toward the navel.

5. Lift your chin slightly away from the sternum and, firming the shoulder

blades against your back, press the top of the sternum toward the

chin. Firm the outer arms, broaden the shoulder blades, and try to lift

the space between them at the base of the neck (where it's resting on

the blanket) up into the torso.

6. Stay in the pose anywhere from 30 seconds to 1 minute. Release the

shoulders with an exhalation, rolling the spine slowly down onto the

floor.



Beginner’s Tip

 If the student has difficulty supporting the lift of the pelvis in this pose after

taking it away from the floor, slide a block or bolster under the sacrum and

rest the pelvis on this support.

 Once the shoulders are rolled under, be sure not to pull them forcefully

away from the ears, which tends to overstretch the neck. Lift the tops of the

shoulders slightly toward the ears and push the inner shoulder blades away

from the spine.

 If the student is having difficulty keeping the thighs together, they can

wrap a strap around the thighs to prevent the legs from splaying out.



Deepen the Pose

Once in the pose, lift your heels off the floor and push your tailbone up, a

little closer to the pubis. Then from the lift of the tail, stretch the heels back

to the floor again.





Misalignments

Students will often turn the feet out once they have lifted up off the floor.

Have them reposition their feet back to a slight pigeon toe.



Variations



Setu Bandha Sarvangasana



From Setu Bandhasana, straighten one leg at a time by sliding or stepping

one foot at a time away from the body. Maintain a strong lift through the

pelvis as well as the backs of the legs. Stay in the pose from 30 seconds to 1

minute. Keep the thighs isometrically adducted.



Eka Pada Setu Bandha Sarvangasana (pronounced ACHE-ah PAH-dah, eka = one,

pada = foot or leg)





48

From Setu Bandhasana -on an exhalation, lift the right knee into your torso,

then inhale and extend the leg perpendicular to the floor. Hold for 30

seconds, then release the foot to the floor again with an exhalation. Secure

the foot again and repeat with the left leg for the same length of time.



Notes:









49

Bharadvajasana I Bharadvaja’s Twist

(Bha-rad-va-jas-ana)





Type of Pose: Seated, Twist





Benefits

 Stretches the spine, shoulders and hips

 Massages the abdominal organs and improves digestion

 Relieves lower back ache, neck pain and sciatica

 Helps relieve stress

 Especially good in the second trimester of pregnancy for strengthening the

lower back

 Therapeutic for carpal tunnel syndrome





Contraindications/Cautions

 Diarrhea  Insomnia

 Headache  Menstruation

 High blood pressure/ Low blood pressure





Step by Step

1. Sit on the floor with the legs straight out. Shift over onto the right

buttock, bend the knees and swing the legs to the left. Lay the feet on

the floor outside the left hip, with the left ankle resting in the right

arch.

2. Inhale and lift through the top of the sternum to lengthen the front

torso. Then exhale and twist the torso to the right, keeping the left

buttock on or very close to the floor.

3. Tuck the left hand under the right knee and bring the right hand to

the floor just beside the right buttock, or around the back of the waist,

palm facing outward and if possible clasping the left arm. Lengthen

the tailbone toward the floor to keep the lower back long. Soften the

belly. Pull the left shoulder back slightly, pressing the shoulder blades

firmly against the back, even as you continue to twist the chest to the

right.

4. The head can turn in one of two directions: continue the twist of the

torso by turning it to the right; or counter the twist of the torso by

turning it left and looking over the left shoulder.

5. With every inhalation lift a little more through the sternum, using the

push of the fingers on the floor to help; with every exhalation twist a

little more. Stay for 30 seconds to 1 minute. Release with an

exhalation, return to the starting point and repeat to the left for the

same length of time.







50

Modifications:

For an easier variation of this pose, sit sideways on a chair with the chair

back to the right. Bring the knees together with the heels directly below the

knees. Exhale and twist toward the chair back. Hold onto the sides of the

chair back and lift the elbows up and out to the sides, as if you were pulling

the chair back apart. Use the arms to help widen the upper back and move

the twist into the space between the shoulder blades.



Variation:

Bharadvajasana II – Sit on the floor with the legs straight out in front. Exhale

and draw the left leg into Virasana and the right leg into Padmasana (Lotus

Pose). If the right knee doesn’t rest comfortably on the floor, support it with

a thickly folded blanket. Twist to the right, and with the left hand, grip the

outside of the right knee. With an expressive exhalation, swing the right arm

around behind the back and grip the right foot. If it isn’t possible to grip the

foot directly, use a strap.





Notes:









51

Marichyasana I Pose dedicated to the sage Marichi I

(Mar-e-chi-as-ana)



Type of Pose: Seated, Twist





Benefits

 Calms the brain  Stretches the spine and shoulders

 Stimulates abdominal organs like the liver and kidneys and improves digestion

 Helps remedy flatulence, constipation and obesity





Contraindications/Cautions

 Asthma  Diarrhea







Step by Step

1. Sit in Dandasana. Bend the left knee and place the foot on the floor, with

the heel as close to the left sitting bone as possible. Keep the right leg

strong and rotated slightly inward, grounding the head of the thighbone

into the floor. Press the back of the right heel and the base of the big toe

away from the pelvis. Make sure the inner left thigh presses firmly against

the left side of the torso. The foot can be either flexed or pointed.

2. As a preparation for the full pose, twist the torso to the right and press the

back of the left shoulder against the inside of the left knee. Use this

leverage to lengthen the left side of the torso along the thigh. Then gently

unwind and face forward.

3. Reach the left arm forward and rotate it inwardly, so the thumb points to

the floor and the palm faces out to the left. As you reach the left arm

forward, lengthen the torso forward and snuggle the left shin into the

armpit. Then on an exhalation, sweep the forearm around the outside of

the leg. The left hand will press against the outside of the left thigh or

buttock.

4. With another exhalation, sweep the right arm around behind the back.

Clasp the right wrist in the left hand. Exhale and extend the torso forward

from the groins, keeping the lower belly long. Lower the front torso as

closely possible to the right leg. Be sure the shoulders don’t rise up into the

ears; draw the shoulder blades actively down the back.





Beginner’s Tip

It is helpful for beginning students to sit up high on a bolster or thickly folded

blanket to allow them to move more deeply into the forward bend in this pose.

Beginners can also use a strap between the hands if there is some difficulty in

clasping the hands behind the back.









52

Variations

Marichyasana I can be performed with a slightly different leg position. From

Dandasana, bend both knees and place the feet on the floor, heels about a foot

away from the sitting bones. Slide the right heel under the left leg to the outside

of the left hip and lay the outer leg down on the floor. Then place the left heel just

in front of the right ankle. Now perform the pose as described in the steps above.

Notes:









53

Chaturanga Dandasana Four Limbed Staff Pose

(Cha-tur-ung-ga Daan-das-ana)





Benefits

Strengthens the arms and wrists

Tones the abdomen





Contraindications/Cautions

 Carpal tunnel syndrome

 Pregnancy





Step by Step

1. Start in adho mukha svanasna, then move into plank. Firm your

shoulder blades against your back ribs and press your tailbone toward

your pubis.

2. With an exhalation slowly lower the torso and legs to a few inches

above and parallel to the floor. There is a tendency in this pose for the

lower back to sway toward the floor and the tailbone to poke up

toward the ceiling. Throughout your stay in this position, keep the

tailbone firmly in place, with the legs very active and slightly turned in,

pressing through the heels. Draw the pubis toward the navel.

3. Keep the space between the shoulder blades broad. Don’t let the

elbows splay out to the sides - hold them in by the sides of the torso

and push them back toward the heels. Press the bases of the index

fingers firmly to the floor. Lift the top of the sternum and your head to

look forward.

4. Chaturanga Dandasana is one of the positions in the Sun Salutation

sequence. You can also practice this pose on its own, anywhere from

10 to 30 seconds. Release with an exhalation. Either lay yourself

lightly down onto the floor or push strongly back to Adho Mukha

Svanasana, lifting through the top thighs and the tailbone.





Deepen the Pose

If possible, slowly roll over the balls of your feet onto the tops of your feet,

and shift the torso slightly forward. This will bring the hands back beside

your waist and increase the challenge of the position.





Notes:









54

Urdhva Mukha Svanasana Upward-Facing Dog

(ERD-vah MOO-kah shvon-AHS-anna)

urdhva mukha = face upward (urdhva = upward mukha = face) svana = dog



Benefits

• Improves posture • Stimulates abdominal organs

• Strengthens the spine, arms, • Helps relieve mild

wrists depression, fatigue, and sciatica

• Stretches chest and lungs,

• Therapeutic for asthma

shoulders, and abdomen

• Firms the buttocks



Contraindications/Cautions

• Back injury • Headache

• Carpal tunnel syndrome • Pregnancy



Step by Step

1. Lie prone on the floor. Stretch your legs back, with the tops of your

feet on the floor. Bend your elbows and spread your palms on the floor

beside your waist so that your forearms are relatively perpendicular to

the floor.

2. Inhale and press your inner hands firmly into the floor and slightly

back, as if you were trying to push yourself forward along the floor.

Then straighten your arms and simultaneously lift your torso up and

your legs a few inches off the floor on an inhalation. Keep the thighs

firm and slightly turned inward, the arms firm and turned out so the

elbow creases face forward.

3. Press the tailbone toward the pubis (tucking the tailbone) and lift the

pubis toward the navel. Firm but don't harden the buttocks, activating

the ashwini bandha.

4. Firm the shoulder blades against the back and expand the rib cage out

to the sides. Lift through the top of the sternum but avoid dropping

the rib cage, which strains the lower back. Keep the abdominal

muscles engaged to support the lower back. Look straight ahead or tip

the head back slightly, but take care not to compress the back of the

neck and harden the throat.

5. Urdhva Mukha Svanasana is one of the positions in the traditional Sun

Salutation sequence. You can also practice this pose individually,

holding it anywhere from 15 to 30 seconds, breathing easily. Release

back to the floor or lift into Adho Mukha Svanasana with an exhalation.



Modifications

Often it's difficult to keep the legs strongly suspended above the floor. Before

you move into the pose, position a thick blanket roll below your top thighs.

When you are in the pose, lightly rest your thighs on this roll as you press

the tailbone closer to the roll.



Beginner’s Tip



55

There's a tendency in this pose to "hang" on the shoulders, which lifts them

up toward the ears and "turtles" the neck. Actively draw the shoulders away

from the ears by lengthening down along the back armpits, pulling the

shoulder blades toward the tailbone, and expanding the side ribs. If you need

help learning this, lift each hand on a block.



Deepen the Pose

To increase the strength and lightness of this pose, push from the backs of

your knees along the calves and out through the heels. The tops of your feet

will press more firmly against the floor; as they do, lift the top sternum up

and forward.





Notes:









56

Bhujangasana Cobra Pose

(boo-jang-GAHS-anna) bhujanga = serpent, snake



This posture promotes flexibility in the spine and encourages the chest to

open.



Benefits

 Strengthens the spine • Helps relieve stress and fatigue

• Stretches chest and lungs, • Opens the heart and lungs

shoulders, and abdomen • Soothes sciatica

• Firms the buttocks • Therapeutic for asthma

• Stimulates abdominal organs

 Balances the 2nd chakra  Relieves menstrual cramping

 Balances the hormones

• Traditional texts say that Bhujangasana increases body heat, destroys disease,

and awakens kundalini.



Contraindications/Cautions

• Back injury or inflammation (recent or chronic)

• Carpal tunnel syndrome

• Headache

• Pregnancy after 3rd month

 Recent abdominal surgery or inflammation



Step by Step

1. Lie prone on the floor. Stretch your legs back, tops of the feet on the

floor. Spread your hands on the floor under your shoulders. Keep the

elbows in close to the sides of the body, arms bent.

2. Press the tops of the feet and thighs and the pubis firmly into the

floor. Draw the shoulder blades down the back, bringing the shoulders

away from the ears. Engage the abdominal muscles.

3. On an inhalation (or exhalation), begin to straighten the arms to lift

the chest off the floor, going only to the height at which you can

maintain a connection through the pubis to the floor. Unless the

student has great flexibility in the low back, most students will

maintain a bent arm position. Press the tailbone toward the pubis and

lift the pubis toward the navel. Firm but don't harden the buttocks.

4. Firm the shoulder blades against the back, expanding the side ribs. Lift

through the top of the sternum. Keep the abdominal muscles engaged

to support the lower back. Distribute the backbend evenly throughout

the entire spine.

5. Hold the pose anywhere from 15 to 30 seconds, breathing easily.

Release back to the floor with an exhalation.



Beginner’s Tip

 Don't overdo the backbend. To find the height at which you can work

comfortably and avoid straining the back, take your hands off the floor for a







57

moment, so that the height you find will be through extension.

 A beginner variation is to have the forearms on the ground to start. Lift up

from here into a Sphinx like posture maintaining the forearms on the ground.



Deepen the Pose

If you have the flexibility in the armpits, chest, and groins you can move into

a deeper backbend. Walk the hands a little farther forward and straighten

your elbows, turning the arms outward. Lift the top of the sternum straight

toward the ceiling.





Teacher’s Tip

You can help a student learn about the correct action of the pelvis in a

backbend by straddling the student’s legs once they are in the pose. Bend

over and grip the sides of the pelvis, thumbs toward the sacrum, and spread

the back of the pelvis, encouraging the outer hips to soften, pushing the

front hip points toward each other.









Notes:









58

Plank Pose

Plank Pose is a good lead in to more challenging arm balances.



Benefits

• Strengthens the arms, wrists, and spine

• Tones the abdomen





Contraindications/Cautions

 Carpal tunnel syndrome



Step by Step

1. Start in Adho Mukha Svanasana. Then inhale and draw your torso

forward until the arms are perpendicular to the floor and the shoulders

directly over the wrists, torso parallel to the floor.

2. Press your outer arms inward and firm the bases of your index fingers

into the floor. Firm your shoulder blades against your back, then

spread them away from the spine. Also spread your collarbones away

from the sternum.

3. Press your front thighs up toward the ceiling, but resist your tailbone

toward the floor as you lengthen it toward the heels. Lift the base of

the skull away from the back of the neck and look straight down at the

floor, keeping the throat and eyes soft.

4. Plank Pose is one of the positions in the traditional Sun Salutation

sequence. You can also perform this pose by itself and stay anywhere

from 30 seconds to 1 minute.



Deepen the Pose

Open the space between the shoulder blades. As you press the outer arms

inward, push the inner borders of the shoulder blades into this resistance.

Make sure you don't narrow across the collar bones to do this. This is a

useful action to learn for poses like Bakasana and Sirsasana.



Variation

Plank pose has a one-leg lifted variation like Adho Mukha Svanasana. After

coming into the position, inhale and lift one leg parallel to the floor. Press

strongly through the raised heel and lengthen through the crown of your

head, keeping the tailbone pressed towards the pubis. Hold for 10 to 30

seconds, exhale the foot to the floor, then repeat with the left leg for the

same length of time.





Notes:







59

Eka Pada Rajakapotasana One-Legged King Pigeon Pose

(aa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna)

eka = one pada = foot or leg raja = king kapota = pigeon or dove



Benefits

• Stretches the thighs, groins, abdomen, chest and shoulders, and neck

• Stimulates the abdominal organs

• Opens the hips, shoulders and chest

 Therapeutic for urinary disorders



Contraindications/Cautions

• Sacroiliac injury • Knee injury

• Ankle injury • Tight hips or thighs



Step by Step

1. Begin on all fours, with your knees directly below your hips, and your

hands slightly ahead of your shoulders. Slide your right knee forward

to the back of your right wrist; at the same time angle your right shin

under your torso and bring your right foot to the front of your left

knee. The outside of your right shin will now rest on the floor. Slowly

slide your left leg back, straightening the knee and descending the

front of the thigh to the floor. Lower the outside of your right buttock

to the floor. Position the right heel just in front of the left hip.

2. The right knee can angle slightly to the right, outside the line of the

hip. Look back at your left leg. It should extend straight out of the hip

(and not be angled off to the left), and rotated slightly inwardly, so its

midline presses against the floor. Try to square the hips to the front of

the mat. Exhale and lay your torso down on the inner right thigh for a

few breaths, with the intention of squaring the hips to the floor.

Stretch your arms forward. Stay here for as long as desired.

Steps 3- 5 prepare the student to move into King Pigeon.

3. Then slide your hands back toward the front shin and push your

fingertips firmly to the floor. Lift your torso away from the thigh.

Lengthen the lower back by pressing your tailbone down and forward;

at the same time, and lift your pubis toward the navel. Roll your left

hip point toward the right heel, and lengthen the left front groin.

4. If you can maintain the upright position of your pelvis without the

support of your hands on the floor, bring your hands to the top rim of

your pelvis. Push heavily down. Against this pressure, lift the lower rim

of your rib cage. The back ribs should lift a little faster than the front.

Without shortening the back of your neck, drop your head back. To lift

your chest, push the top of your sternum straight up toward the

ceiling.

5. Stay in this position for a minute. Then, with your hands back on the

floor, carefully slide the left knee forward, then exhale and lift up and

back into Adho Mukha Svanasana. Take a few breaths, drop the knees

to all-fours on another exhalation, and repeat with the legs reversed







60

for the same length of time.



Full Pose

1. For the full pose, first perform the preliminary leg position.

2. Then with your hands braced on the floor, bend the back knee and bring

the foot as close to the top of your head as possible.

3. Inhale, stretch the right arm upward; then exhale, bend the elbow, and

reach back and grasp the inside of the left foot. After a few breaths, reach

back with the left hand and grasp the outside of the foot. Draw the sole of

the foot as close as possible to the crown of your head.

4. Hold this position for 30 seconds. Then release the foot, lower the leg,

perform step 5 (above) to change the position of the legs and repeat on the

second side for the same length of time.



Modifications

It's often difficult to descend the outside of the front-leg hip all the way to

the floor. Place a thickly folded blanket underneath the hip for support.



Beginner’s Tip

Many students who learn this pose are not initially able to grasp the back

foot directly with their hands. They can use a strap with a buckle to help. Slip

a small loop over the back foot and tighten the strap around the ball of the

foot. Make sure the buckle is against the sole of the foot. Perform the leg

position, and lay the strap on the floor along side the back leg. Bend the

back knee and grasp the strap with the hand on that same side. Swing that

arm up and over the head, then reach back with the other hand. Hold the

strap in both hands, and carefully walk your hands down the strap toward

the foot.







Notes:









61

Matsyasana (Fish Pose)

(mot-see-AHS-anna)

matsya = fish



Matsyasana is often sequenced as a counter-pose after Shoulderstand.





Type of Pose: Back Bend



Benefits

• A traditional text says that Matsyasana is the “destroyer of all diseases.”

• Stretches the deep hip flexors (psoas) and the muscles (intercostals)

between the ribs

• Stretches and stimulates the muscles and organs of the belly and front of the

neck/throat

• Strengthens the muscles of the upper back, shoulders and back of the neck

• Improves posture

 Improves respiratory conditions eg. asthma

 Stimulates the thyroid and parathyroid

 Nourishes the 4th chakra area of heart and lungs

 Therapeutic for constipation, mild backache, fatigue, anxiety and menstrual pain



Contraindications/Cautions

• High or low blood pressure • Serious lower-back or

• Migraine neck injury

• Insomnia



Step by Step

1. Lie on your back on the floor with your knees bent, feet on the floor.

Inhale, lift your pelvis slightly off the floor, and slide your hands,

palms down, below your buttocks. Then rest your buttocks on the

backs of your hands (and don’t lift them off your hands as you perform

this pose). Be sure to tuck your forearms and elbows just under the

sides of the torso. Straighten the legs, aducting them toward each

other.

2. Inhale and press your forearms and elbows firmly against the floor.

Next press your scapulas into your back and, with an inhale, lift your

upper torso and head away from the floor. Then arching the back,

release the head back onto the floor. Depending on how high you arch

your back and lift your chest, either the back of your head or its crown

will rest on the floor. There should be a minimal amount of weight on

your head to avoid crunching your neck. (For more about this, see the

Beginners Tip below.) Keep the abdominals engaged.

3. You can keep your knees bent or straighten your legs out onto the

floor. If you do the latter, keep your thighs active, and press out

through the heels.

4. Stay for 15 to 30 seconds, breathing smoothly. With an inhalation lift





62

the head off the ground and with an exhalation lower the body,

releasing the elbows and lower the head to the floor. Draw the thighs

up into the belly and squeeze.



Beginner’s Tip

 Beginners sometimes strain their neck in this pose. If you feel any

discomfort in your neck or throat, either lower your chest slightly toward the

floor, or put a thickly folded blanket under the back of your head.

 The back bending position in Matsyasana can be difficult for beginning

students. Perform the pose with your back supported on a thickly rolled

blanket. Be sure your head rests lightly on the floor and your throat is soft.



Deepen the Pose

To increase the challenge in this pose, slide your hands out from underneath

your buttocks and bring them into Anjali Mudra (Salutation Seal) with arms

outstretched and fingertips pointing toward the ceiling.





Teacher’s Tip

 Press the bottom of a student’s feet so that they are flexed instead of

pointed.  Approach them from the front, straddling them and place both

your hands behind their backs on their upper thoracic spine, and gently lift

them upwards.



Variations

This pose is typically performed with the legs in Padmasana, a position that’s

even beyond the capacity of many experienced students. The following is a

challenging variation of the pose described above. Perform the pose with the

legs straightened on the floor, as described in step 3. Then with an

exhalation lift the legs off the floor to an angle of 45 degrees relative to the

floor, without compromising the arch in the back. This will protect the lower

back. Hold for 15 to 30 seconds, pressing actively through the heels. Finally

lower the legs to the floor with an exhalation, and lay the torso and head on

the floor. The benefit of this variation is not how high you lift your legs but in

experiencing the intense pull of the hip flexors on the accentuated lumbar

arch.





Notes:









63

KARNAPIDASANA Ear Press

(Kar-na-pid-as-ana)





Type of Pose: A variation of Halasana



Benefits

 Stretches the low back

 See Halasana



Contraindications/Cautions

 See Halasana





Step by Step

1. Start in Halasana (with toes touching the floor).

2. Exhale, bend the legs and lower the knees by the ears, on either side

of the head.

3. Hug the arms around the backside of the knees and press the knees

lightly to the ears. This is Karnapidasana. In this position there will be

ample blood circulation in the pelvic girdle. Stay in this pose for 30-60

seconds.

4. To return to starting position, slowly bring the hands to support the

low back. Straighten the knees and come back to Halasana.





Beginner’s Tip



This pose if for students who are able to touch the floor with their toes in

Halasana. If the student has limited flexibility they should keep their hands

on their low back with bent knees until they are able to lower their knees

enough to feel stable in the full posture. This will help them stay in the

posture without rolling out.









Notes:









64

Savasana (Corpse Pose)

(shah-VAHS-anna)

sava = corpse



Type of Pose: Prone Relaxation



Savasana should conclude both your asana and your pranayama practices.



Benefits

• Calms the brain and helps relieve stress and mild depression

• Relaxes the body

• Reduces headache, fatigue, and insomnia

• Helps to lower blood pressure



Contraindications/Cautions

• Back injury or discomfort: Do the pose with the knees bent and the feet on

the floor, hip-distance apart; support the bent knees on a bolster and/or

put a pillow under head and/or back.

• Pregnancy: Raise the head and chest on a bolster.



Step by Step

In Savasana it's essential that the body be placed in a neutral position.

1. Sit on the floor with knees bent. Roll down lowering the torso to the

floor, resting on the elbows. Lift the pelvis off the floor, tuck it under

and place the pelvis back on the floor. Straighten one leg at a time

keeping the feet and legs together. Let the feet drop out to the sides.

Soften, but don't flatten the lower back.

2. With your hands lift the base of the skull away from the back of the

neck. If you have any difficulty doing this, support the back of the

head and neck on a folded blanket.

3. Lift up the arms, draw the shoulders away from the ears. Lower the

arms back to the ground, extending the arms slightly away from the

body, palms facing up.

4. Relax the entire body, including facial muscles and eyes. Close the

eyes and allow the eyeballs to release into the sockets. Release any

tension in the face, around the eyes, cheeks, mouth and lips. Let the

eyes skink to the back of the head, then turn them downward to gaze

at the heart. Allow the lips to separate to relax the jaw. Relax the

tongue to the lower palate. Relax the throat and neck. Relax the skin

of the forehead. Release the brain to the back of the head.

5. Let go completely, feeling the whole body drop into the floor below. If

thoughts come, focus on your breathing allowing the breath to become

even and soft.

6. Stay in Savasana for 5 for every 30 minutes of practice

7. To release, roll onto the right side with bent knees (students with

irregular blood pressure should come up on the left). Take 2 or 3

breaths here. With an exhalation and using the strength of the arms,





65

ground the legs and slowly come back up to a seated position, letting

the head be the last thing to come up.



Modifications

 To open up the chest for deeper breath, place a pillow underneath the

chest.

 Usually Savasana is performed with the legs turned out. Sometimes

though, after a practice session involving lots of outward rotation of the legs

(as for standing poses), it feels good to do this pose with the legs turned in.

Take a strap and make a small loop. Sit on the floor with your knees slightly

bent and slip the loop over your big toes. Lie back and turn your thighs

inward, sliding your heels apart. The loop will help maintain the inward turn

of the legs.



Teacher’s Tip

In Savasana, it's especially useful to check students’ physical alignment. One

of the most difficult parts of the body for students to align on their own is the

head. It's common for students' heads to be tilted or turned to one side or

the other. Gently cradle the student’s head in your hands and draw the base

of the skull away from the back of the neck, lengthening the shorter side of

the neck, so that both ears are equidistant from the shoulders. Then lay the

head back down on the floor, making sure that the tip of the nose is pointing

directly toward the ceiling.





Notes:









66