2020 Online Yoga Teacher Training Modules

BACK

CHILD'S POSE

BALASANA

BALA = CHILD

BENEFITS

Gently stretches the hips, thighs, and ankles.
Encourages relaxation and may help reduce stress and fatigue.
Can help relieve tension in the back and neck when the head and torso are supported.
Promotes a sense of grounding, safety, and restoration.
Encourages diaphragmatic breathing and nervous system regulation.

CRITICAL ALIGNMENT

Shoulders
Knees
Hips

VERBAL CUES

Prioritize bringing your forehead comfortably to the mat rather than forcing your hips toward your heels.
Allow your hips to soften toward your heels.
Relax your shoulders and jaw.
Bring your big toes together.
Separate your knees to approximately hip-width or wider if needed.
Reach your arms forward.
Gently draw your armpits toward the floor.
Tent your fingertips to create length through the sides of the body.
Soften your sit bones toward your heels.
Broaden across your shoulders and collarbones.
Allow your forehead to rest comfortably on the mat and gently massage it from side to side if it feels supportive.

VARIATIONS

Knees together or apart.
Arms extended forward.
Arms resting alongside the body.
Dynamic Child's Pose to Modified Cow.
Child's Pose Walkover.
Child's Pose with Thread the Needle arms.

MODIFICATIONS

Bring the knees together if this is more comfortable.
Rest the arms alongside the body.
Turn one ear toward the floor if placing the forehead down is uncomfortable.
Place a bolster beneath the torso for additional support.

PROPS

Bolster beneath the torso.
Sandbag on the sacrum.
Rolled blanket beneath the ankles.
Blanket between the calves and thighs.
Blanket, towel, or knee pad beneath the knees.

JOINT POSITIONS

Hip flexion
Knee flexion
Ankle plantar flexion
Shoulder flexion (arms overhead) or shoulder extension (arms alongside the body)
Elbow extension
Gentle wrist flexion
Neutral spine
Gentle jaw relaxation

DIRECTIONAL TERMS

Gentle spinal flexion
Slight elevation of the scapulae

ANATOMICAL FOCUS

Lengthens the spine.
Creates space through the erector spinae and quadratus lumborum.
Gently stretches the gluteus maximus.
Lengthens the anterior tibialis muscles.
With the arms extended overhead, broadens and lengthens the latissimus dorsi.
Encourages expansion of the posterior rib cage during diaphragmatic breathing.

CONTRAINDICATIONS

Acute knee injury or recent knee surgery.
Severe ankle restrictions.
Pregnancy, if compression of the abdomen is uncomfortable.
Students experiencing shoulder pain may prefer resting the arms alongside the body rather than reaching them overhead.

TEACHING CONSIDERATIONS

Although Child's Pose is often referred to as a resting posture, it may not feel restful for every student. Tight hips, sensitive knees, pregnancy, past injuries, or personal experiences can all influence how this posture feels in the body. Encourage students to choose the variation that best supports their breath and allows them to experience a sense of ease. Rest is not defined by the shape of the posture, but by the quality of the experience within it.

DOWNWARD FACING DOG
ADHO MUKHA SVANASANA

ADHO = DOWN
MUKHA = FACE
SVAN = DOG

BENEFITS
Strengthens the shoulders, arms, wrists, and core.
Lengthens the spine.
Stretches the hamstrings, calves, and plantar fascia.
Encourages shoulder mobility and stability.
Improves circulation throughout the body.
Helps prepare the body for inversions and weight-bearing postures.
Can be both an energizing and restorative posture depending on how it is practiced.

CRITICAL ALIGNMENT
Shoulders
Neck
Wrists

VERBAL CUES
Connect to the natural curves of your spine.
Lengthen your spine before attempting to straighten your legs.
Slightly soften your knees if your hamstrings are tight.
Your heels do not need to touch the floor.
Spread your fingers wide with your index fingers pointing forward.
Bring your thumbs slightly inward.
Grip the mat gently with your fingertips (Yoga Claw).
Press evenly through your knuckle mounds.
Lengthen your tailbone toward the ceiling.
Relax your face, jaw, and throat.
Gently push the floor away from you.
Broaden across your shoulders and collarbones.
Draw your chest gently toward your thighs without collapsing through the shoulders.
Feet approximately hip-width apart and hands shoulder-width apart.

A wider stance may be appropriate for students with limited shoulder or hip mobility.

VARIATIONS
Forearm Downward Dog (Dolphin Pose)
Three-Legged Dog
Bent-Knee Downward Dog
Dynamic Plank to Downward Dog
Dynamic Upward Facing Dog to Downward Dog
Knee-to-Nose
Downward Dog Twist
Cross-Fascia Connection (crossed ankles)
Fallen Star

MODIFICATIONS
Bend the knees generously.
Bring the forearms to the floor.
Place the hands on blocks.
Practice with the hands on a chair or against a wall.
Shorten the stance to reduce tension in the hamstrings.

PROPS
Blanket or bolster beneath the head for support.
Blanket beneath the heels.
Blocks beneath the hands.
Chair or wall for an elevated variation.

JOINT POSITIONS
Ankle dorsiflexion
Hip flexion
Shoulder flexion
Elbow extension
Wrist extension
Neutral spinal alignment
Gentle jaw relaxation

DIRECTIONAL TERMS
Spinal elongation
Slight elevation and upward rotation of the scapulae
External rotation of the humerus

ANATOMICAL FOCUS
Strengthens the shoulders, arms, wrists, and core.
Lengthens the posterior chain, including the hamstrings and calves.
Encourages decompression through the spine.
Improves shoulder stability while promoting mobility through the thoracic spine.
Integrates the upper and lower body through fascial connections.

CONTRAINDICATIONS
Acute wrist injury.
Acute shoulder injury.
Uncontrolled high blood pressure.
Glaucoma or conditions affected by increased intraocular pressure.
Severe headache or migraine.
Students with limited hamstring mobility should bend the knees to maintain spinal length.

SHOULDER ALIGNMENT

The shoulder is one of the most mobile and complex joints in the body, relying on the coordinated function of the rotator cuff muscles and the scapula for stability. In Downward Facing Dog, students commonly compensate for limited shoulder mobility by internally rotating the arms, allowing the elbows to flare outward and the chest to collapse between the shoulders.

Instead, encourage a gentle external rotation of the upper arms while maintaining a broad chest and stable shoulder girdle. A simple cue such as "Turn your elbow creases slightly toward one another" or "Imagine spinning your upper arms outward while pressing the floor away" helps create more space across the collarbones and encourages healthy shoulder mechanics.

The goal is not to force the chest toward the floor but to create balanced length through the entire spine while maintaining shoulder stability. As shoulder mobility improves, students will naturally find greater depth without compromising the integrity of the joint.

Students with rotator cuff injuries, shoulder impingement, shoulder instability, recent shoulder surgery, or acute wrist pain may benefit from practicing Downward Facing Dog with the hands elevated on blocks, a chair, or the wall to reduce the amount of weight passing through the upper extremities while maintaining the same movement pattern.

TEACHING CONSIDERATIONS

Downward Facing Dog is often perceived as a resting posture, yet for many students it is one of the most physically demanding poses in a Vinyasa practice. Encourage students to prioritize spinal length, steady breathing, and healthy shoulder mechanics over achieving straight legs or bringing the heels to the floor. Remember that the quality of the posture is determined by balanced alignment and ease of breath, not by the depth of the stretch.

RAGDOLL

UTTANASANA (RAGDOLL VARIATION)

UT = INTENSE, POWERFUL, DELIBERATE
TAN = STRETCH, EXTEND, LENGTHEN

BENEFITS

Gently lengthens the hamstrings, calves, and hips.
Decompresses the spine.
Releases tension through the neck, shoulders, and upper back.
Encourages relaxation of the nervous system.
Helps reduce muscular tension held in the jaw and face.
Can improve body awareness and breath awareness.

CRITICAL ALIGNMENT

Lumbar spine
Cervical spine
Hamstrings

VERBAL CUES

Stand with your feet approximately hip-width apart when holding the posture for several breaths.
Soften your knees.
Ground evenly through the triangle of support beneath each foot.
Imagine your feet are gently drawing away from one another without actually moving.
Allow your torso to become heavy.
Relax your face, jaw, neck, and throat.
Hold opposite elbows or allow the arms to hang freely.
Gently sway from side to side if it feels comfortable.
Let gravity create the stretch rather than pulling yourself deeper.
With every exhale, allow unnecessary muscular tension to soften.

VARIATIONS

Alternating knee bends
Dynamic Half Way Lift
Padahastasana (Gorilla Pose)
Peace fingers around the big toes
Shoulder Rinse (with or without a strap)
Side-to-side walk
Fold over one ankle and then the other
Revolved Forward Fold

MODIFICATIONS

Bend the knees generously.
Bring the hands to blocks.
Rest the hands on a chair, wall, or thighs.
Separate the feet wider for additional balance and comfort.

PROPS

Blocks beneath the hands.
Strap for Shoulder Rinse.
Chair for support.

JOINT POSITIONS

Spinal flexion
Hip flexion
Knee flexion or extension, depending on the variation
Elbow flexion, if holding opposite elbows
Gentle cervical flexion
Gentle jaw relaxation

DIRECTIONAL TERMS

Spinal flexion
Hip flexion

ANATOMICAL FOCUS

Lengthens the posterior chain.
Gently decompresses the lumbar spine.
Stretches the hamstrings and calves.
Releases tension through the cervical spine.
Encourages relaxation of the thoracolumbar fascia.

CONTRAINDICATIONS

Acute lumbar disc injury.
Symptomatic vertigo or dizziness.
Glaucoma or conditions affected by prolonged inversion.
Students with uncontrolled high blood pressure should enter and exit the posture slowly.
Significant hamstring injuries may require a greater bend in the knees.

SHOULDER RINSE CONSIDERATIONS

When performed with healthy shoulders, the Shoulder Rinse variation can be an excellent way to improve mobility through the shoulder joint while gently opening the chest and encouraging coordinated movement between the shoulder blades and rib cage. The posture may also help maintain flexibility in the pectoral muscles, anterior deltoids, and biceps while promoting healthy movement patterns throughout the shoulder complex.

However, Shoulder Rinse is not appropriate for every student. As the shoulders move into extension behind the body, tension increases through the front of the shoulder, particularly around the long head of the biceps tendon, subscapularis tendon, anterior shoulder capsule, and labrum. Students with biceps tendinopathy, rotator cuff injuries, shoulder instability, labral injuries, anterior shoulder pain, or shoulder impingement may experience increased discomfort because these tissues are placed under greater load.

Encourage students to move only within a comfortable, pain-free range, avoid forcing the arms farther behind the body, and discontinue the movement if they experience sharp, pinching, or pulling sensations in the front of the shoulder.

TEACHING CONSIDERATIONS

Although Ragdoll appears to be a simple forward fold, many students arrive carrying tension through the neck, shoulders, jaw, and nervous system. Rather than encouraging students to stretch deeper, invite them to soften unnecessary muscular effort. The intention of the posture is not simply to increase flexibility, but to cultivate a sense of release, grounding, and ease while maintaining healthy spinal mechanics.

MOUNTAIN POSE

TADASANA (SAMASTHITIHI)

TADA = MOUNTAIN
SAMA = EQUAL, BALANCED, UPRIGHT
STHITI = TO STAND OR BE ESTABLISHED

BENEFITS

Encourages healthy postural alignment.
Develops body awareness and proprioception.
Improves balance and stability.
Strengthens the muscles that support posture.
Promotes grounding and a connection to the earth.
Cultivates confidence, presence, and emotional steadiness.
Serves as the foundation for many standing postures.

CRITICAL ALIGNMENT

Knees
Lumbar spine
Cervical spine

VERBAL CUES

Stand with your feet approximately hip-width apart, unless another stance is more appropriate for your practice.
Ground evenly through the triangle of support beneath each foot.
Imagine gently drawing your feet away from one another without allowing them to move.
Soften your knees to avoid locking the joints.
Shine your sit bones toward the floor.
Imagine your pelvis as a bowl of water and keep the water level.
Connect to the natural curves of your spine.
Draw your bra line gently back to stack your ribs over your pelvis.
Broaden across your shoulders and collarbones.
Reach your fingertips toward the floor with gentle energy.
Grow tall through the crown of your head.
Slightly tuck your chin to lengthen the back of your neck.
Balance your ears directly over your shoulders.

VARIATIONS

Hands at the sides.
Anjali Mudra.
Arms overhead.
Eyes closed to challenge balance.
Dynamic arm movements coordinated with the breath.

MODIFICATIONS

Stand with the feet wider apart for additional stability.
Practice with the back against a wall.
Hold the back of a chair for support.
Place a yoga block between the thighs to improve lower-body awareness.

PROPS

Wall
Chair
Yoga block between the thighs

JOINT POSITIONS

Neutral ankle alignment
Gentle knee extension
Neutral pelvis
Neutral spinal alignment
Neutral shoulder position
Gentle jaw relaxation

DIRECTIONAL TERMS

Gentle external rotation of the humerus.
Neutral femoral alignment.
Axial elongation of the spine.

ANATOMICAL FOCUS

Establishes the natural curves of the spine.
Encourages balanced muscular engagement throughout the body.
Improves postural awareness.
Promotes efficient weight distribution through the feet.
Develops balance and proprioception.

CONTRAINDICATIONS

Students with balance challenges may benefit from practicing near a wall or chair.
Those with acute dizziness or vertigo should use additional support.

PHILOSOPHY

Although Tadasana appears to be one of yoga's simplest postures, it is often one of the most challenging to master. It teaches us how to stand with awareness rather than habit. Every standing posture begins and ends here, making Tadasana the foundation from which all movement emerges.

Tadasana invites us to experience steadiness without rigidity. We learn to balance effort with ease, strength with softness, and grounding with lightness. Rather than striving for perfection, the posture encourages us to become present with how we are standing today.

TEACHING CONSIDERATIONS

Tadasana is an opportunity to introduce students to interoception. Invite them to notice how their weight is distributed through their feet, where they are holding unnecessary tension, and how their breath changes as they organize their posture. Small adjustments often create profound changes throughout the entire kinetic chain. Rather than trying to "stand perfectly," encourage students to cultivate awareness, curiosity, and ease.

HALF WAY LIFT

ARDHA UTTANASANA

ARDHA = HALF
UT = INTENSE, POWERFUL, DELIBERATE
TAN = STRETCH, EXTEND, LENGTHEN

BENEFITS

Lengthens the spine while maintaining its natural curves.
Strengthens the muscles of the back and core.
Improves postural awareness.
Stretches the hamstrings and calves.
Prepares the body for transitions between standing postures and forward folds.
Encourages spinal stability and hip hinging mechanics.

CRITICAL ALIGNMENT

Lumbar spine
Cervical spine

VERBAL CUES

Place your hands on your shins, blocks, thighs, or a chair.
Lengthen your tailbone toward the wall behind you.
Reach the crown of your head toward the wall in front of you.
Connect to the natural curves of your spine.
Broaden across your collarbones.
Keep your neck long by imagining you have an eye on the back of your neck and keeping it open.
Balance your weight evenly through both feet.
Slightly soften your knees if your hamstrings feel tight.
Draw your shoulder blades gently toward your rib cage without pinching them together.
Keep your gaze toward the floor a few feet in front of you.

VARIATIONS

Bent-Knee Half Way Lift
Hands to shins
Hands to thighs
Hands to blocks
Fingertips to the floor (if spinal alignment can be maintained)

MODIFICATIONS

Bend the knees generously.
Raise the hands onto blocks.
Place the hands on a chair or wall.
Reduce the depth of the forward fold while maintaining spinal length.

PROPS

Yoga blocks
Chair
Wall

JOINT POSITIONS

Hip flexion
Slight knee flexion
Neutral spinal alignment
Shoulder extension
Gentle jaw relaxation

DIRECTIONAL TERMS

Hip hinge
Axial elongation of the spine
Slight knee flexion

ANATOMICAL FOCUS

Strengthens the spinal extensors.
Activates the deep core stabilizers.
Lengthens the hamstrings.
Encourages hip flexion while maintaining lumbar stability.
Develops postural endurance.

CONTRAINDICATIONS

Acute low back injury.
Hamstring strain.
Students experiencing dizziness should rise slowly.
Neck injuries may require keeping the gaze lower to maintain cervical comfort.

SPINAL ALIGNMENT

Half Way Lift is one of the best opportunities to teach students how to move from their hips rather than their spine. Rather than attempting to straighten the legs at the expense of spinal alignment, encourage students to prioritize maintaining the natural curves of the spine. A generous bend in the knees is often the key to achieving this.

Many students instinctively round through the upper back or lift the chin in an effort to "look forward." Instead, encourage length in both directions by reaching the tailbone back while extending through the crown of the head. This creates decompression throughout the spine and helps distribute muscular effort more evenly through the posterior chain.

TEACHING CONSIDERATIONS

Half Way Lift is much more than a transition between postures. It teaches efficient movement mechanics that carry over into daily life. Whether lifting groceries, bending to pick something up, or practicing more advanced yoga postures, learning to hinge from the hips while maintaining a long, supported spine helps develop strength, stability, and resilience. Encourage students to value spinal integrity over the depth of the fold, remembering that quality of movement is always more important than flexibility alone.

PLANK

PHALAKASANA (KUMBHAKASANA)

PHALAKA = PLANK
KUMBHAKA = BREATH RETENTION

BENEFITS

Strengthens the shoulders, arms, wrists, and forearms.
Develops core strength and endurance.
Strengthens the muscles that support the spine.
Improves shoulder stability.
Strengthens the quadriceps and calves.
Builds full-body integration and postural awareness.
Prepares the body for Chaturanga Dandasana and other arm-supported postures.

CRITICAL ALIGNMENT

Wrists
Shoulders
Lumbar spine
Cervical spine

VERBAL CUES

Stack your shoulders directly over your wrists.
Spread your fingers wide with your index fingers pointing forward.
Press evenly through your knuckle mounds.
Gently grip the mat with your fingertips (Yoga Claw).
Soften your elbows without locking them.
Turn the elbow creases slightly toward one another.
Broaden across your shoulders and collarbones.
Connect to the natural curves of your spine.
Draw your navel gently toward your spine.
Engage your quadriceps by drawing your kneecaps toward your thighs.
Reach your heels toward the wall behind you.
Imagine creating one long line from the crown of your head to your heels.
Keep your gaze slightly ahead of your fingertips.

VARIATIONS

High Plank
Forearm Plank
Knee Plank
Dynamic Plank
Plank with Shoulder Taps
Three-Legged Plank
Side Plank Transition

MODIFICATIONS

Lower the knees to the mat while maintaining a neutral spine.
Practice with the hands elevated on blocks, a chair, or a wall.
Shorten the duration of the hold while maintaining excellent alignment.

PROPS

Blocks beneath the hands.
Block between the thighs to encourage lower-body engagement.
Blanket beneath the knees for comfort.

JOINT POSITIONS

Shoulder flexion
Elbow extension
Wrist extension
Hip extension
Knee extension
Ankle dorsiflexion
Neutral spinal alignment
Gentle jaw relaxation

DIRECTIONAL TERMS

Ankle dorsiflexion
Axial elongation of the spine
Slight external rotation of the humerus

ANATOMICAL FOCUS

Strengthens the entire anterior chain.
Activates the deep core stabilizers.
Develops shoulder and scapular stability.
Strengthens the gluteal muscles and quadriceps.
Encourages full-body integration through the kinetic chain.

CONTRAINDICATIONS

Acute wrist injury.
Acute shoulder injury.
Recent abdominal surgery.
Acute low back pain that worsens in weight-bearing positions.
Students with wrist sensitivity may benefit from practicing on their forearms or with their hands elevated.

SHOULDER & SPINAL ALIGNMENT

Although Plank is often viewed as a strength posture, it is equally a posture of alignment. One of the most common compensations is allowing the chest to sink between the shoulders or the lower back to collapse toward the floor. Instead, encourage students to press the ground away, creating gentle protraction of the shoulder blades while maintaining a broad chest and stable shoulder girdle.

At the same time, preserve the natural curves of the spine rather than flattening the lumbar spine completely. Gentle abdominal engagement should support the torso without forcing the pelvis into a posterior tilt. The objective is to create a long, stable line through the body, allowing the shoulders, core, and lower body to share the work evenly.

TEACHING CONSIDERATIONS

Plank is not simply about holding the body off the floor. It teaches students how to organize strength efficiently throughout the entire body. Encourage quality over duration. A well-aligned Plank held for a shorter period is far more beneficial than a longer hold with compromised mechanics. Developing awareness, stability, and coordinated muscular engagement in Plank creates a strong foundation for Chaturanga, arm balances, and many daily functional movements.

LOW PLANK (FOUR-LIMBED STAFF POSE)

CHATURANGA DANDASANA

CHATUR = FOUR
ANGA = LIMB
DANDA = STAFF

BENEFITS

Strengthens the shoulders, chest, arms, wrists, and forearms.
Develops core strength and stability.
Strengthens the muscles supporting the spine.
Builds upper-body endurance.
Improves body awareness and control during transitions.
Prepares the body for arm balances and inversions.

CRITICAL ALIGNMENT

Wrists
Shoulders
Elbows
Lumbar spine
Cervical spine

VERBAL CUES

Shift your weight slightly forward onto your toes.
Keep your gaze just in front of your fingertips.
Spread your fingers wide with your index fingers pointing forward.
Press evenly through your knuckle mounds.
Gently grip the mat with your fingertips (Yoga Claw).
Stack your shoulders directly over your wrists.
Hug your elbows close to your rib cage.
Lower only until your shoulders are level with your elbows.
Connect to the natural curves of your spine.
Draw your navel gently toward your spine.
Engage your quadriceps and press actively through your heels.
Broaden across your collarbones.
Imagine your body moving as one long plank rather than lowering one body part at a time.

VARIATIONS

High Plank Hold
Knees, Chest, Chin
Knee Chaturanga
Slow Eccentric Lowering
Chaturanga with Yoga Blocks

MODIFICATIONS

Lower the knees before descending.
Hold High Plank instead of lowering.
Place yoga blocks beneath the shoulders or chest for feedback.
Practice against a wall to develop alignment.

PROPS

Blocks beneath the shoulders or chest.
Blanket beneath the knees when practicing the modified variation.

JOINT POSITIONS

Shoulder flexion
Elbow flexion (approximately 90 degrees)
Wrist extension
Hip extension
Knee extension
Ankle dorsiflexion
Neutral spinal alignment
Gentle jaw relaxation

DIRECTIONAL TERMS

Axial elongation of the spine
Elbow flexion
Slight external rotation of the humerus

ANATOMICAL FOCUS

Develops full-body strength.
Strengthens the rotator cuff and shoulder stabilizers.
Activates the deep core stabilizers.
Strengthens the pectoralis major, triceps, serratus anterior, and quadriceps.
Improves scapular stability and upper-body control.

CONTRAINDICATIONS

Rotator cuff injuries.
Shoulder impingement.
Biceps tendinopathy.
Labral injuries, including SLAP tears.
Shoulder instability.
Recent shoulder dislocation or shoulder surgery.
Acute wrist injuries.
Acute cervical spine injuries.

SHOULDER ALIGNMENT

Chaturanga Dandasana is one of the most commonly practiced postures in modern yoga, yet it is also one of the most frequently performed with poor alignment. Rather than focusing on how low you can lower, prioritize maintaining the integrity of the shoulder joint.

As you descend, keep your shoulders level with or slightly above your elbows, avoiding the common tendency to allow them to drop below elbow height. The elbows should remain close to the sides of the body, pointing straight back rather than flaring outward. Draw the shoulder blades gently toward the rib cage while maintaining a broad chest and stable upper back. This balanced engagement distributes force through the chest, shoulders, arms, and core instead of placing excessive stress on the front of the shoulder.

Students with rotator cuff injuries, shoulder impingement, biceps tendinopathy, labral injuries (including SLAP tears), shoulder instability, recent shoulder dislocations, or those recovering from shoulder surgery should generally hold a strong High Plank rather than lowering into Chaturanga. High Plank develops many of the same foundational strength benefits while significantly reducing stress on the shoulder joint.

TEACHING CONSIDERATIONS

Chaturanga is not a measure of strength or achievement. One of the most common mistakes is believing that lowering farther demonstrates greater ability. In reality, a shorter range of motion performed with excellent alignment is far more beneficial than sacrificing shoulder stability to reach a lower position.

Encourage students to move slowly, maintain control throughout the descent, and choose the variation that allows them to preserve healthy mechanics. Strong, sustainable movement patterns will always serve students better than forcing the deepest expression of the posture.

UPWARD FACING DOG

URDHVA MUKHA SVANASANA

URDHVA = UP
MUKHA = FACE
SVAN = DOG

BENEFITS

Strengthens the shoulders, arms, wrists, and forearms.
Strengthens the quadriceps, gluteal muscles, and back extensors.
Improves spinal extension and postural strength.
Opens the chest and shoulders.
Lengthens the front of the body.
Develops upper-body stability while improving spinal mobility.
Serves as a foundational backbend for Vinyasa practice.

CRITICAL ALIGNMENT

Wrists
Shoulders
Lumbar spine
Cervical spine

VERBAL CUES

Stack your shoulders directly above your wrists.
Press firmly through your palms and the tops of your feet.
Straighten your arms without locking your elbows.
Lift your chest forward and upward.
Imagine you have an eye on the back of your neck and keep it open.
Broaden across your shoulders and collarbones.
Draw your shoulder blades gently down your back.
Engage your quadriceps and lift your thighs away from the mat.
Draw your navel gently toward your spine.
Lightly engage your gluteal muscles without gripping.
Press evenly through the tops of your feet, especially the little-toe side.
Create length through your entire spine before increasing the depth of the backbend.

VARIATIONS

Cobra Pose
Baby Cobra
Upward Facing Dog with toes tucked
Low Cobra
Dynamic Cobra to Child's Pose

MODIFICATIONS

Practice Cobra Pose instead of Upward Facing Dog.
Keep the toes tucked under.
Reduce the depth of the backbend.
Bend the elbows slightly if needed while maintaining shoulder alignment.

PROPS

Blocks beneath the hands.
Blanket beneath the pelvis for sensitive hips during preparatory variations.

JOINT POSITIONS

Elbow extension
Wrist extension
Shoulder extension
Spinal extension
Hip extension
Knee extension
Ankle plantar flexion
Gentle jaw relaxation

DIRECTIONAL TERMS

Spinal extension
Slight internal rotation of the femurs
Scapular depression

ANATOMICAL FOCUS

Strengthens the posterior chain.
Strengthens the spinal extensors.
Opens the pectoral muscles.
Lengthens the abdominal wall and hip flexors.
Improves thoracic extension.
Develops shoulder stability while encouraging chest expansion.

CONTRAINDICATIONS

Acute wrist injury.
Rotator cuff injuries.
Shoulder impingement.
Labral injuries.
Biceps tendinopathy.
Shoulder instability.
Recent shoulder surgery.
Acute cervical or lumbar spine injuries.

SPINAL ALIGNMENT

Upward Facing Dog is designed to create a balanced spinal extension rather than concentrating the movement into the lumbar spine. One of the most common alignment errors is allowing the lower back to collapse while the chest remains relatively passive. When this occurs, the posture begins to resemble a deep Sphinx Pose, with most of the extension occurring through the lumbar spine rather than being distributed throughout the entire vertebral column.

Initiate the posture by pressing firmly into the hands, lifting the sternum forward and upward, and creating length through the spine before increasing the depth of the backbend. Draw the shoulder blades gently down the back while broadening across the collarbones. Maintain gentle abdominal support and actively lift the thighs away from the floor to help distribute the extension evenly.

The goal is not to create the deepest backbend possible, but the most balanced one. If compression, pinching, or discomfort is felt in the lower back, reduce the depth of the posture and focus on lengthening through the sternum rather than bending farther through the lumbar spine.

SHOULDER ALIGNMENT

Upward Facing Dog requires both shoulder mobility and shoulder stability. The shoulders should remain broad and gently drawn away from the ears while the chest continues to glide forward through the arms. Avoid collapsing between the shoulders or allowing the head of the humerus to translate excessively forward within the shoulder joint.

Students with rotator cuff injuries, shoulder impingement, biceps tendinopathy, labral injuries, shoulder instability, recent shoulder dislocations, or those recovering from shoulder surgery should consider practicing Cobra Pose instead. Cobra develops many of the same muscular and mobility benefits while placing significantly less weight through the shoulder complex.

TEACHING CONSIDERATIONS

Many students believe the objective of Upward Facing Dog is to achieve the deepest possible backbend. Instead, encourage them to think of the posture as a combination of strength and length. Healthy spinal extension is created by distributing movement throughout the entire spine while supporting the posture with the legs, core, shoulders, and upper back. Remind students that quality of movement is always more important than depth, and that a well-supported Cobra Pose is often more beneficial than an unstable Upward Facing Dog.

CHAIR POSE

UTKATASANA

UTKATA = POWERFUL, FIERCE, AWKWARD

BENEFITS

Strengthens the quadriceps, gluteal muscles, calves, and ankles.
Develops core stability.
Strengthens the muscles of the upper back and shoulders.
Improves balance and postural endurance.
Encourages healthy hip and knee mechanics.
Builds stamina and body awareness.
Generates internal heat throughout the body.

CRITICAL ALIGNMENT

Knees
Lumbar spine
Cervical spine

VERBAL CUES

Connect to the natural curves of your spine.
Shine your sit bones toward the floor.
Shift your weight back toward your heels.
Keep your knees tracking in line with your second and third toes.
Keep your knees behind, or approximately in line with, your toes.
Draw your lower ribs gently toward your pelvis without flattening the lumbar spine.
Broaden across your shoulders and collarbones.
Reach your arms overhead with energy while softening the shoulders away from the ears.
Imagine holding a large beach ball between your hands.
Energize through your fingertips.
Keep your gaze forward or slightly upward while maintaining a long neck.

VARIATIONS

Feet hip-width apart.
Arms reaching forward.
Anjali Mudra.
Arms crossed over the chest.
Chair Twist.
Heel lift.
Dynamic Chair Pose.

MODIFICATIONS

Widen the stance.
Reduce the depth of the squat.
Practice with the back against a wall.
Practice with the hands resting on the thighs.
Sit onto the edge of a chair while maintaining the alignment principles.

PROPS

Yoga block between the thighs.
Wall.
Chair.

JOINT POSITIONS

Hip flexion
Knee flexion
Ankle dorsiflexion
Shoulder flexion
Elbow extension
Neutral spinal alignment
Gentle jaw relaxation

DIRECTIONAL TERMS

Shoulder flexion
Scapular upward rotation
Ankle dorsiflexion

ANATOMICAL FOCUS

Strengthens the quadriceps, gluteal muscles, and calves.
Activates the deep core stabilizers.
Develops postural endurance.
Encourages healthy lower-extremity alignment.
Strengthens the muscles supporting the shoulders and upper back.

CONTRAINDICATIONS

Acute knee injury.
Acute shoulder injury.
Severe hip pain.
Students with uncontrolled hypertension may prefer to keep the arms lower.
Significant balance challenges may require wall or chair support.

KNEE ALIGNMENT

Chair Pose is an excellent opportunity to teach healthy lower-extremity mechanics. Encourage students to initiate the movement from the hips while allowing the knees to bend naturally. The knees should generally track in the same direction as the second and third toes rather than collapsing inward or rolling excessively outward.

Depth should never come at the expense of alignment. Some students may comfortably lower until the thighs approach parallel with the floor, while others may remain in a much shallower position. Both variations are equally valuable when performed with stability and control.

SPINAL ALIGNMENT

One of the most common compensations in Chair Pose is flattening the lumbar spine by excessively tucking the pelvis. Instead, encourage students to maintain the natural curves of the spine while gently engaging the abdominal muscles for support. The chest remains broad, the ribs are softly integrated, and the head balances comfortably over the spine.

Think of Chair Pose as sitting back into an imaginary chair rather than simply bending the knees. This helps distribute the work through the hips, legs, and core instead of overloading the knees.

TEACHING CONSIDERATIONS

Chair Pose is not simply a lower-body strengthening exercise. It teaches resilience, endurance, and the ability to remain steady while working through challenge. Encourage students to notice unnecessary tension in the jaw, shoulders, and face, reminding them that effort does not require rigidity. The strongest posture is often the one that allows both strength and ease to coexist.

WARRIOR I

VIRABHADRASANA I

VIRABHADRA = A FIERCE AND COMPASSIONATE WARRIOR
ASANA = POSTURE

YOGA PHILOSOPHY

Virabhadrasana I is named after Virabhadra, a powerful warrior created by Lord Shiva. Although often translated simply as "Warrior," Virabhadra symbolizes much more than physical strength. He represents courage guided by compassion, unwavering purpose, and the willingness to face life's challenges with integrity.

The story of Virabhadra originates in the Shiva Purana, where he is created by Shiva in response to grief and injustice. While the mythology is dramatic, the deeper teaching is psychological. Like Arjuna in the Bhagavad Gita, Virabhadra represents the part of ourselves that chooses courage over fear, purpose over doubt, and conscious action over reaction.

Warrior I invites us to stand firmly in our values, cultivate resilience, and move forward with both strength and humility.

BENEFITS

Strengthens the legs, ankles, and feet.
Builds strength throughout the core and upper body.
Opens the chest and shoulders.
Improves hip mobility.
Develops balance, stability, and postural awareness.
Encourages confidence and resilience.
Strengthens the muscles supporting the spine.

CRITICAL ALIGNMENT

Front knee
Pelvis
Lumbar spine
Shoulders
Cervical spine

VERBAL CUES

Step your front foot forward into a stable stance.
Turn your back foot to approximately 45 degrees.
Ground evenly through both feet.
Lift the inner arch of your back foot.
Draw your feet energetically away from one another to activate the legs.
Bend your front knee until it stacks over your ankle.
Allow your front knee to track toward your second and third toes.
Shine your sit bones toward the floor.
Connect to the natural curves of your spine.
Draw your lower ribs gently toward your pelvis without collapsing the chest.
Broaden across your shoulders and collarbones.
Reach your arms overhead with energy.
Imagine holding a large beach ball between your hands.
Relax your jaw and soften your gaze.

VARIATIONS

Crescent Lunge
Hands at Anjali Mudra
Hands on hips
Arms forward
Gentle backbend
Dynamic Warrior I

MODIFICATIONS

Shorten the stance.
Widen the stance for improved balance.
Slightly bend the back knee if hip mobility is limited.
Practice with the hands on the hips.
Use a chair or wall for balance support.

PROPS

Chair
Wall
Yoga block held between the hands

JOINT POSITIONS

Front hip flexion
Back hip extension
Front knee flexion
Back knee extension
Shoulder flexion
Elbow extension
Neutral spinal alignment
Gentle jaw relaxation

DIRECTIONAL TERMS

Shoulder flexion
Scapular upward rotation
Gentle internal rotation of the back femur
External rotation of the front femur

ANATOMICAL FOCUS

Strengthens the quadriceps, gluteal muscles, and calves.
Opens the hip flexors of the back leg.
Improves ankle stability.
Strengthens the muscles supporting the spine.
Encourages thoracic extension while maintaining lumbar stability.

CONTRAINDICATIONS

Acute knee injury.
Acute hip injury.
Shoulder injury.
Sacroiliac (SI) joint dysfunction.
Students with uncontrolled high blood pressure may prefer to keep their hands at heart center rather than overhead.

PELVIC & SPINAL ALIGNMENT

One of the most common misconceptions in Warrior I is that the hips must become perfectly square to the front of the mat. For many students, forcing the pelvis into complete squaring creates unnecessary stress through the sacroiliac joints, lumbar spine, or knees.

Instead, encourage students to work toward functional squaring of the pelvis while respecting their individual hip anatomy. Allow the back heel to remain firmly grounded and choose a stance width that permits both stability and comfort.

Maintain the natural curves of the spine throughout the posture. Rather than aggressively tucking the pelvis, encourage students to gently lengthen through the tailbone while lifting through the sternum. This creates a strong, supported posture without excessive compression in the lower back.

TEACHING CONSIDERATIONS

Warrior I is not simply about strength. It is about embodying purposeful action. Invite students to notice the balance between effort and ease. Encourage them to root firmly through the earth while simultaneously reaching upward with confidence and intention.

Just as Virabhadra symbolizes courage in the face of adversity, Warrior I reminds us that true strength is grounded, steady, and guided by awareness rather than force.

WARRIOR I

VIRABHADRASANA I

VIRABHADRA = A FIERCE AND COMPASSIONATE WARRIOR
ASANA = POSTURE

YOGA PHILOSOPHY

Virabhadrasana I is named after Virabhadra, a powerful warrior created by Lord Shiva. Although often translated simply as "Warrior," Virabhadra symbolizes much more than physical strength. He represents courage guided by compassion, unwavering purpose, and the willingness to face life's challenges with integrity.

The story of Virabhadra originates in the Shiva Purana, where he is created by Shiva in response to grief and injustice. While the mythology is dramatic, the deeper teaching is psychological. Like Arjuna in the Bhagavad Gita, Virabhadra represents the part of ourselves that chooses courage over fear, purpose over doubt, and conscious action over reaction. Warrior I invites us to stand firmly in our values, cultivate resilience, and move forward with both strength and humility.

BENEFITS

Strengthens the legs, ankles, and feet.
Builds strength throughout the core and upper body.
Opens the chest and shoulders.
Improves hip mobility.
Develops balance, stability, and postural awareness.
Encourages confidence and resilience.
Strengthens the muscles supporting the spine.

CRITICAL ALIGNMENT

Front knee
Pelvis
Lumbar spine
Shoulders
Cervical spine

VERBAL CUES

Step your front foot forward into a stable stance.
Turn your back foot to approximately 45 degrees, allow your hip to follow this direction.
Ground evenly through both feet.
Lift the inner arch of your back foot.
Draw your feet energetically away from one another to activate the legs.
Bend your front knee until it stacks over your ankle.
Allow your front knee to track toward your second and third toes.
Shine your sit bones toward the floor.
Connect to the natural curves of your spine.
Draw your lower ribs gently toward your pelvis without collapsing the chest.
Broaden across your shoulders and collarbones.
Reach your arms overhead with energy.
Imagine holding a large beach ball between your hands.
Relax your jaw and soften your gaze.

VARIATIONS

Crescent Lunge
Hands at Anjali Mudra
Hands on hips
Arms forward
Gentle backbend
Dynamic Warrior I

MODIFICATIONS

Shorten the stance.
Widen the stance for improved balance.
Slightly bend the back knee if hip mobility is limited.
Practice with the hands on the hips.
Use a chair or wall for balance support.

PROPS

Chair
Wall
Yoga block held between the hands

JOINT POSITIONS

Front hip flexion
Back hip extension
Front knee flexion
Back knee extension
Shoulder flexion
Elbow extension
Neutral spinal alignment
Gentle jaw relaxation

DIRECTIONAL TERMS

Shoulder flexion
Scapular upward rotation
External rotation of the front & back femur

ANATOMICAL FOCUS

Strengthens the quadriceps, gluteal muscles, and calves.
Opens the hip flexors of the back leg.
Improves ankle stability.
Strengthens the muscles supporting the spine.
Encourages thoracic extension while maintaining lumbar stability.

CONTRAINDICATIONS

Acute knee injury.
Acute hip injury.
Shoulder injury.
Sacroiliac (SI) joint dysfunction.
Students with uncontrolled high blood pressure may prefer to keep their hands at heart center rather than overhead.

PELVIC & SPINAL ALIGNMENT

One of the most common misconceptions in Warrior I is that the hips must become perfectly square to the front of the mat. For many students, forcing the pelvis into complete squaring creates unnecessary stress through the sacroiliac joints, lumbar spine, or knees.

Instead, encourage students to work toward functional squaring of the pelvis while respecting their individual hip anatomy. Allow the back heel to remain firmly grounded and choose a stance width that permits both stability and comfort.

Maintain the natural curves of the spine throughout the posture. Rather than aggressively tucking the pelvis, encourage students to gently lengthen through the tailbone while lifting through the sternum. This creates a strong, supported posture without excessive compression in the lower back.

TEACHING CONSIDERATIONS

Warrior I is not simply about strength. It is about embodying purposeful action. Invite students to notice the balance between effort and ease. Encourage them to root firmly through the earth while simultaneously reaching upward with confidence and intention.

Just as Virabhadra symbolizes courage in the face of adversity, Warrior I reminds us that true strength is grounded, steady, and guided by awareness rather than force.

WARRIOR II

VIRABHADRASANA II

VIRABHADRA = A FIERCE AND COMPASSIONATE WARRIOR
ASANA = POSTURE

YOGA PHILOSOPHY

Warrior II represents unwavering presence, discernment, and purposeful action. Unlike Warrior I, where our energy is directed forward, Warrior II asks us to remain fully grounded while expanding our awareness in every direction. The posture teaches us to balance strength with softness, determination with patience, and confidence with humility. Rather than reacting impulsively, Warrior II reminds us to remain steady, focused, and fully present before taking action.

BENEFITS

Strengthens the quadriceps, gluteal muscles, calves, and ankles.
Improves balance, stability, and postural endurance.
Opens the hips and chest.
Strengthens the muscles supporting the spine.
Develops shoulder endurance.
Improves body awareness and lower-body alignment.
Encourages confidence, resilience, and mental focus.

CRITICAL ALIGNMENT

Front knee
Hips
Lumbar spine
Shoulders
Cervical spine

VERBAL CUES

Step into a wide, stable stance.
Turn your front foot to face the front of the mat.
Turn your back foot slightly inward.
Align your front heel with the arch of your back foot, or widen the stance if needed for comfort.
Bend your front knee until it stacks over your ankle.
Allow your front knee to track toward your second and third toes.
Ground evenly through both feet.
Imagine drawing your feet away from one another without allowing them to move.
Shine your sit bones toward the floor.
Connect to the natural curves of your spine.
Stack your shoulders directly over your pelvis.
Extend your arms actively in opposite directions.
Broaden across your shoulders and collarbones.
Relax your jaw and soften your gaze over your front fingertips.

VARIATIONS

Shortened stance
Extended Side Angle
Reverse Warrior
Peaceful Warrior
Dynamic Warrior II
Hands on hips

MODIFICATIONS

Shorten or widen the stance.
Reduce the bend in the front knee.
Practice beside a wall for balance.
Rest the hands on the hips if shoulder discomfort is present.
Sit on a chair while exploring lower-body alignment.

PROPS

Chair
Wall
Yoga block beneath the front thigh for feedback during longer holds

JOINT POSITIONS

Front hip abduction and external rotation
Back hip slight internal rotation
Front knee flexion
Back knee extension
Shoulder abduction
Elbow extension
Neutral spinal alignment
Gentle jaw relaxation

DIRECTIONAL TERMS

Shoulder abduction
Scapular retraction and stabilization
External rotation of the front femur
Slight internal rotation of the back femur

ANATOMICAL FOCUS

Strengthens the quadriceps, gluteal muscles, and calves.
Develops hip stability and mobility.
Improves ankle strength and balance.
Strengthens the muscles supporting the spine.
Encourages postural endurance throughout the entire kinetic chain.

CONTRAINDICATIONS

Acute knee injury.
Acute hip injury.
Sacroiliac (SI) joint dysfunction.
Shoulder injury.
Students experiencing balance challenges may benefit from reducing the stance width or practicing near a wall.

KNEE & HIP ALIGNMENT

The front knee should remain aligned with the second and third toes throughout the posture. Avoid allowing the knee to collapse inward, as this increases stress on the medial structures of the knee. At the same time, avoid forcing the knee excessively outward. Instead, encourage students to create balanced muscular engagement throughout the hip while allowing the femur and knee to move in the same direction.

Rather than striving for the deepest possible lunge, encourage students to find a stance that allows both stability and ease. The depth of the posture should never compromise healthy alignment.

SPINAL & SHOULDER ALIGNMENT

Although Warrior II emphasizes the lower body, the upper body plays an equally important role. Keep the torso centered over the pelvis rather than leaning toward the front leg. Broaden across the collarbones and extend evenly through both arms without elevating the shoulders toward the ears.

Encourage students to maintain the natural curves of the spine while gently engaging the abdominal muscles for support. The head remains balanced over the spine, and the gaze stays soft rather than rigidly fixed.

TEACHING CONSIDERATIONS

Warrior II teaches steadiness in the midst of effort. Invite students to notice where they are holding unnecessary tension, particularly in the jaw, neck, shoulders, and hands. Encourage them to cultivate strength without rigidity and stability without force. Just as in life, resilience is not about pushing harder but about remaining grounded, adaptable, and present even when the posture becomes challenging.

CRESCENT LUNGE

ANJANEYASANA

ANJANEYA = SON OF ANJANI (HANUMAN)
ASANA = POSTURE

YOGA PHILOSOPHY

Anjaneyasana is named after Anjaneya, another name for Hanuman before he fully realized his inner strength. The posture symbolizes potential, courage, and humility. It reminds us that confidence is not something we are born with, but something we cultivate through experience, perseverance, and self-trust. Like Hanuman's journey, Crescent Lunge teaches us to move forward with courage while remaining grounded in awareness.

BENEFITS

Strengthens the legs, gluteal muscles, and core.
Lengthens the hip flexors of the back leg.
Improves balance and coordination.
Opens the chest and shoulders.
Develops postural awareness.
Encourages spinal stability.
Builds confidence and resilience.

CRITICAL ALIGNMENT

Front knee
Pelvis
Lumbar spine
Shoulders

VERBAL CUES

Step your front foot forward into a stable stance.
Lift your back heel.
Ground evenly through the front foot and the ball of your back foot.
Bend your front knee until it stacks over your ankle.
Allow your front knee to track toward your second and third toes.
Imagine drawing your feet toward one another to activate the legs.
Shine your sit bones toward the floor.
Connect to the natural curves of your spine.
Draw your lower ribs gently toward your pelvis.
Broaden across your shoulders and collarbones.
Reach your arms overhead without shrugging your shoulders.
Relax your jaw and soften your gaze.

VARIATIONS

Hands on hips.
Prayer hands.
Gentle backbend.
Crescent Twist.
Eagle arms.
Cactus arms.

MODIFICATIONS

Shorten the stance.
Widen the stance for additional balance.
Lower the back knee to the floor.
Keep the hands on the hips.
Practice beside a wall.

PROPS

Blocks beneath the hands.
Chair.
Wall.

JOINT POSITIONS

Front hip flexion
Back hip extension
Front knee flexion
Back knee extension
Shoulder flexion
Elbow extension
Neutral spinal alignment

DIRECTIONAL TERMS

Shoulder flexion
Scapular upward rotation
Hip extension
Axial elongation

ANATOMICAL FOCUS

Strengthens the lower body.
Lengthens the iliopsoas and rectus femoris of the back leg.
Develops core stability.
Improves balance and lower-extremity control.
Encourages thoracic extension while maintaining lumbar support.

CONTRAINDICATIONS

Acute knee injury.
Hip flexor strain.
SI joint dysfunction.
Shoulder injury.
Balance disorders.

PELVIC ALIGNMENT

Although Crescent Lunge resembles Warrior I, the lifted back heel allows the pelvis to move into a more neutral position with less stress through the sacroiliac joints. Rather than forcing the hips perfectly square, encourage students to find a position where the pelvis feels balanced and the spine remains long. Stability always takes priority over symmetry.

TEACHING CONSIDERATIONS

Crescent Lunge teaches students how to balance strength and mobility simultaneously. Encourage them to move with intention rather than striving for the deepest lunge. A slightly higher stance with excellent alignment is often more effective than sacrificing stability in pursuit of depth.

REVOLVED CRESCENT LUNGE

PARIVRTTA ANJANEYASANA

PARIVRTTA = REVOLVED
ANJANEYA = SON OF ANJANI
ASANA = POSTURE

YOGA PHILOSOPHY

Twists in yoga often symbolize perspective. Revolved Crescent Lunge reminds us that growth requires both stability and adaptability. Before we can rotate and explore a new point of view, we must first establish a strong foundation. The posture teaches us that transformation is supported by grounding rather than force.

BENEFITS

Strengthens the legs and core.
Improves balance and coordination.
Increases thoracic mobility.
Encourages spinal rotation.
Strengthens the muscles supporting the spine.
Improves postural awareness.

CRITICAL ALIGNMENT

Front knee
Pelvis
Thoracic spine
Cervical spine

VERBAL CUES

Begin in Crescent Lunge.
Lengthen through your spine before rotating.
Rotate from your rib cage rather than your lower back.
Keep your front knee tracking toward your second and third toes.
Press your palms together evenly.
Broaden across your collarbones.
Relax your shoulders away from your ears.
Keep the back leg active and strong.
Breathe steadily throughout the twist.

VARIATIONS

Prayer Twist.
Open Twist.
Hands on blocks.
Knee-down variation.
Revolved Crescent with Eagle arms.

MODIFICATIONS

Lower the back knee.
Place one hand on a block.
Reduce the depth of the twist.
Separate the feet farther apart for additional balance.

PROPS

Blocks.
Chair.
Wall.

JOINT POSITIONS

Thoracic rotation
Hip extension
Hip flexion
Knee flexion
Shoulder flexion
Neutral cervical spine

DIRECTIONAL TERMS

Axial rotation
Axial elongation
Hip extension

ANATOMICAL FOCUS

Encourages thoracic rotation.
Strengthens the core.
Improves balance.
Develops hip stability.
Strengthens the muscles supporting the spine.

CONTRAINDICATIONS

Pregnancy beyond the first trimester (closed twists).
Acute lumbar disc injury.
SI joint dysfunction.
Acute knee injury.
Balance disorders.

SPINAL ALIGNMENT

Initiate every twist by creating length through the spine before rotating. Rotation should originate primarily from the thoracic spine rather than forcing movement through the lumbar spine. Encourage students to think of growing taller with every inhale and gently deepening the rotation with each exhale while maintaining a stable pelvis.

TEACHING CONSIDERATIONS

The purpose of Revolved Crescent Lunge is not to achieve the deepest twist, but to cultivate controlled, balanced movement throughout the entire body. Encourage students to move with patience, breathe steadily, and prioritize spinal integrity over the degree of rotation.

EXTENDED SIDE ANGLE POSE

UTTHITA PARSVAKONASANA

UTTHITA = EXTENDED
PARSVA = SIDE
KONA = ANGLE
ASANA = POSTURE

YOGA PHILOSOPHY

Extended Side Angle teaches us to find expansion while remaining grounded. The posture reminds us that stability creates freedom. Once we establish a strong foundation through the legs and feet, the upper body is free to lengthen, rotate, and breathe with greater ease. In yoga and in life, sustainable growth begins with a stable base.

BENEFITS

Strengthens the legs, hips, ankles, and core.
Lengthens the entire side body.
Opens the chest and shoulders.
Improves hip mobility.
Encourages thoracic rotation.
Develops balance and postural awareness.
Builds endurance throughout the body.

CRITICAL ALIGNMENT

Front knee
Pelvis
Shoulder
Cervical spine

VERBAL CUES

Begin in Warrior II.
Bend your front knee so it stacks over your ankle.
Rest your forearm lightly on your thigh or place your hand to the floor or a block.
Reach your top arm alongside your ear.
Create one long line from your back heel through your fingertips.
Ground evenly through both feet.
Keep your front knee tracking toward your second and third toes.
Rotate your chest gently toward the ceiling.
Broaden across your collarbones.
Relax your shoulders away from your ears.
Keep your neck long and your jaw relaxed.

VARIATIONS

Forearm to thigh
Hand to block
Hand to the floor
Bound Side Angle
Half Bind
Full Bind
Reverse Extended Side Angle

MODIFICATIONS

Rest the forearm on the thigh.
Place the lower hand on a block.
Shorten the stance.
Practice beside a wall for support.

PROPS

Yoga block
Chair
Wall

JOINT POSITIONS

Front hip flexion
Front knee flexion
Back hip abduction
Shoulder flexion
Thoracic rotation
Lateral spinal flexion

DIRECTIONAL TERMS

Lateral flexion
Thoracic rotation
Shoulder flexion
Axial elongation

ANATOMICAL FOCUS

Strengthens the lower body.
Lengthens the lateral fascial lines.
Opens the adductors and hip flexors.
Improves thoracic mobility.
Strengthens the obliques and core stabilizers.

CONTRAINDICATIONS

Acute knee injury.
SI joint dysfunction.
Shoulder injury.
Acute neck injury.
Students with balance concerns should use a block.

SPINAL ALIGNMENT

Avoid collapsing into the lower shoulder or resting heavily on the front thigh. Instead, create lift through the underside of the waist while rotating the rib cage upward. Think of lengthening the spine in every direction rather than hanging into the joints. The side bend should be distributed evenly throughout the spine instead of occurring only through the lumbar region.

TEACHING CONSIDERATIONS

Students often believe their hand must reach the floor. Remind them that the quality of the spinal alignment is far more important than the depth of the posture. A block often creates a stronger, healthier expression by allowing the chest to remain open and the spine long.

SIDE PLANK

VASISTHASANA

VASISTHA = SAGE VASISTHA
ASANA = POSTURE

YOGA PHILOSOPHY

Named after the sage Vasistha, this posture symbolizes wisdom, inner strength, and unwavering steadiness. Side Plank reminds us that true strength is not rigid. It is adaptable, responsive, and supported by balance. Rather than overpowering the posture, we learn to organize the body efficiently and trust our foundation.

BENEFITS

Strengthens the shoulders, wrists, arms, and core.
Improves shoulder stability.
Strengthens the obliques and gluteal muscles.
Enhances balance and coordination.
Develops lateral core strength.
Builds confidence and resilience.

CRITICAL ALIGNMENT

Supporting wrist
Supporting shoulder
Lumbar spine

VERBAL CUES

Stack your supporting shoulder directly over your wrist.
Press the floor firmly away.
Lift through the underside of your waist.
Stack your hips.
Reach actively through both legs.
Broaden across your collarbones.
Extend your top arm toward the ceiling or rest it on your hip.
Keep your neck long.
Relax your jaw and breathe steadily.

VARIATIONS

Bottom knee on the floor.
Staggered feet.
Tree Leg Side Plank.
Star Pose.
Wild Thing transition.

MODIFICATIONS

Lower the bottom knee.
Practice with the supporting hand on a block.
Practice beside a wall.
Reduce the duration of the hold.

PROPS

Yoga block
Wall
Blanket beneath the supporting knee

JOINT POSITIONS

Shoulder stabilization
Wrist extension
Hip abduction
Spinal stabilization
Elbow extension

DIRECTIONAL TERMS

Scapular stabilization
Shoulder depression
Axial elongation

ANATOMICAL FOCUS

Strengthens the rotator cuff.
Develops serratus anterior strength.
Activates the obliques.
Strengthens the gluteus medius.
Improves shoulder and core integration.

CONTRAINDICATIONS

Acute wrist injury.
Rotator cuff injuries.
Shoulder instability.
Recent shoulder surgery.
Acute elbow injury.

SHOULDER ALIGNMENT

The supporting shoulder should remain directly over the wrist while the shoulder blade remains stable against the rib cage. Avoid allowing the chest to collapse toward the floor or the shoulder to shrug toward the ear. Instead, actively press the floor away to engage the serratus anterior and create space between the shoulder and the neck.

Students with shoulder pathology may benefit from practicing the modified version with the bottom knee on the floor or substituting Forearm Side Plank to decrease compressive forces through the shoulder.

TEACHING CONSIDERATIONS

Side Plank is less about brute strength and more about efficient organization. Encourage students to create one long line from the crown of the head through the heels while maintaining steady breath. Stability comes from balanced muscular engagement, not excessive tension.

PRAYER TWIST

PARIVRTTA UTKATASANA

PARIVRTTA = REVOLVED
UTKATA = POWERFUL, FIERCE, AWKWARD
ASANA = POSTURE

YOGA PHILOSOPHY

Prayer Twist teaches us that true transformation begins with stability. Before we can change our perspective, we must first establish a strong foundation. The posture reminds us that growth is not about forcing change but about creating enough steadiness to explore a new point of view with awareness and intention.

BENEFITS

Strengthens the quadriceps, gluteal muscles, and core.
Improves thoracic mobility.
Develops balance and coordination.
Strengthens the muscles supporting the spine.
Encourages postural awareness.
Improves lower-body endurance.
Promotes spinal mobility while maintaining stability.

CRITICAL ALIGNMENT

Knees
Lumbar spine
Thoracic spine
Cervical spine

VERBAL CUES

Begin in Chair Pose.
Bring your palms together at your heart.
Lengthen your spine before rotating.
Rotate from your rib cage rather than your lower back.
Let your (whatever knee) move toward the front of your mat * Do not say "keep your knees together" this is too hard on the SI joints.
Allow your weight to remain evenly distributed through both feet.
Press your palms together evenly.
Broaden across your collarbones.
Relax your shoulders away from your ears.
Keep your neck long and your jaw relaxed.

VARIATIONS

Elbow outside the opposite thigh.
Open-arm twist.
Hands at the heart.
Hands to blocks.
Chair Twist with feet hip-width apart.

MODIFICATIONS

Reduce the depth of Chair Pose.
Place one hand on a block.
Practice seated in a chair.
Reduce the amount of spinal rotation.

PROPS

Yoga block.
Chair.
Wall.

JOINT POSITIONS

Knee flexion
Hip flexion
Thoracic rotation
Shoulder flexion
Neutral cervical spine

DIRECTIONAL TERMS

Axial rotation
Axial elongation
Hip flexion

ANATOMICAL FOCUS

Strengthens the lower body.
Develops core stability.
Encourages thoracic rotation.
Improves postural endurance.
Strengthens the spinal stabilizers.

CONTRAINDICATIONS

Acute lumbar disc injury.
SI joint dysfunction.
Pregnancy beyond the first trimester (closed twists).
Acute knee injury.
Students with balance challenges should practice near a wall or use a chair.

SPINAL ALIGNMENT

Every twist begins with length. Encourage students to create space through the spine before initiating rotation. The majority of the movement should occur through the thoracic spine while the lumbar spine remains relatively stable. Avoid forcing the elbow against the thigh to create additional leverage, as this often results in excessive lumbar rotation rather than improved thoracic mobility.

TEACHING CONSIDERATIONS

The objective is not to achieve the deepest twist but to create a balanced relationship between mobility and stability. Encourage students to breathe steadily, maintain even weight through both feet, and allow the rotation to develop naturally rather than forcing it.

GARLAND POSE

MALASANA

MALA = GARLAND
ASANA = POSTURE

YOGA PHILOSOPHY

Garland Pose reminds us that some of the most natural human movements become unfamiliar when they are no longer practiced regularly. In many cultures, the squat remains a comfortable resting position. Malasana invites us to reconnect with functional movement, patience, and humility while exploring our relationship with stability and mobility.

BENEFITS

Improves hip mobility.
Lengthens the adductors, ankles, and calves.
Strengthens the feet and lower legs.
Encourages pelvic floor awareness.
Promotes spinal length.
Improves balance and functional mobility.
Supports healthy lower-body mechanics.

CRITICAL ALIGNMENT

Knees
Ankles
Lumbar spine

VERBAL CUES

Stand with your feet slightly wider than hip-width apart.
Turn your toes out comfortably.
Lower your hips toward the floor within a pain-free range.
Bring your palms together at your heart.
Press your elbows gently into your inner thighs.
Lengthen your spine.
Shine your sit bones toward the floor.
Broaden across your collarbones.
Keep your heels grounded if possible.
Relax your jaw and breathe naturally.

VARIATIONS

Prayer hands.
Forward Fold transition.
Dynamic squat.
Heel lift.
Supported squat.

MODIFICATIONS

Sit on a yoga block.
Place a rolled blanket beneath the heels.
Widen the stance.
Reduce the depth of the squat.
Practice with the back against a wall.

PROPS

Yoga block.
Rolled blanket.
Chair.
Wall.

JOINT POSITIONS

Hip flexion
Hip abduction
External rotation
Knee flexion
Ankle dorsiflexion
Neutral spinal alignment

DIRECTIONAL TERMS

Hip abduction
Hip external rotation
Axial elongation

ANATOMICAL FOCUS

Improves ankle mobility.
Lengthens the adductors.
Encourages hip mobility.
Strengthens the intrinsic muscles of the feet.
Develops functional lower-body movement patterns.

CONTRAINDICATIONS

Acute knee injury.
Hip impingement that is aggravated by deep flexion.
Acute ankle injury.
Recent lower-extremity surgery.

HIP & SPINAL ALIGNMENT

The goal of Malasana is not to force the hips toward the floor. Every hip joint has a unique shape, and depth will vary considerably between students. Encourage students to prioritize a long spine over the depth of the squat. Sitting on a yoga block often creates a more sustainable posture by allowing the pelvis to remain neutral while reducing unnecessary strain through the knees and ankles.

TEACHING CONSIDERATIONS

Malasana is an excellent posture for exploring the relationship between mobility and stability. Encourage students to work patiently within their available range of motion rather than comparing themselves to others. Functional movement develops gradually through consistent practice, not through force.

EAGLE POSE

GARUDASANA

GARUDA = EAGLE
ASANA = POSTURE

YOGA PHILOSOPHY

Garudasana is named after Garuda, the mythical eagle and divine vehicle of Lord Vishnu. Garuda symbolizes vision, wisdom, courage, and the ability to rise above obstacles. Eagle Pose reminds us that clarity often comes when we become fully present. Although the posture feels compact and challenging, it teaches us to find steadiness within complexity and balance within uncertainty.

BENEFITS

Improves balance and proprioception.
Strengthens the ankles, knees, hips, and core.
Increases mobility through the shoulders and upper back.
Develops concentration and body awareness.
Encourages stability throughout the lower body.
Improves coordination.
Promotes postural control.

CRITICAL ALIGNMENT

Standing knee
Pelvis
Shoulders
Cervical spine

VERBAL CUES

Ground evenly through your standing foot.
Slightly bend your standing knee.
Cross one thigh over the other.
Hook the lifted foot behind the standing calf if it is accessible.
Stack your hips as evenly as possible.
Connect to the natural curves of your spine.
Wrap one arm beneath the other.
Lift your elbows to shoulder height.
Gently move your hands away from your face.
Broaden across the back of your shoulders.
Relax your jaw and breathe steadily.
Keep your gaze soft and focused.

VARIATIONS

Toes resting on the floor.
Eagle arms only.
Eagle legs only.
Chair Eagle.
Supine Eagle Twist.

MODIFICATIONS

Rest the lifted toes on the floor.
Cross the thighs without wrapping the foot.
Hold opposite shoulders instead of wrapping the arms.
Practice beside a wall for balance.

PROPS

Wall.
Chair.
Yoga block beneath the standing foot for proprioceptive feedback if appropriate.

JOINT POSITIONS

Hip flexion
Hip adduction
Knee flexion
Shoulder flexion
Shoulder horizontal adduction
Elbow flexion
Neutral spinal alignment

DIRECTIONAL TERMS

Hip adduction
Scapular protraction
Shoulder horizontal adduction
Axial elongation

ANATOMICAL FOCUS

Strengthens the gluteus medius and standing-leg stabilizers.
Improves ankle stability.
Mobilizes the upper thoracic spine.
Lengthens the posterior shoulder muscles, including the rhomboids and middle trapezius.
Develops balance through the entire kinetic chain.

CONTRAINDICATIONS

Acute knee injury.
Acute ankle injury.
Shoulder injury.
Balance disorders requiring additional support.

SHOULDER & HIP ALIGNMENT

Although Eagle Pose appears to be a twisting posture, its primary focus is stabilization. Encourage students to stack the pelvis without forcing complete symmetry. Every pelvis is shaped differently, and slight asymmetry is normal.

With the arms, avoid pulling the elbows excessively high or forcing the hands together. The objective is to broaden across the upper back while maintaining relaxed shoulders. If the hands do not meet comfortably, simply hold opposite shoulders or the backs of the hands together.

TEACHING CONSIDERATIONS

Garudasana reminds us that balance begins with awareness rather than rigidity. Encourage students to soften unnecessary muscular tension while maintaining steady focus. Wobbling is not failure—it is feedback from the nervous system that balance is being challenged and refined.

STANDING LEG RAISE

UTTHITA HASTA PADANGUSTHASANA

UTTHITA = EXTENDED
HASTA = HAND
PADA = FOOT
ANGUSTHA = BIG TOE

YOGA PHILOSOPHY

Standing Leg Raise teaches patience, focus, and self-awareness. Rather than chasing the highest possible leg lift, the posture reminds us that balance is created through organization and presence. Like many balancing postures, it asks us to remain adaptable. Small adjustments are signs of healthy balance, not imperfections.

BENEFITS

Improves balance and proprioception.
Strengthens the standing leg.
Develops core stability.
Increases hamstring flexibility.
Improves hip mobility.
Enhances concentration.
Encourages postural awareness.

CRITICAL ALIGNMENT

Standing ankle
Standing knee
Pelvis
Lumbar spine

VERBAL CUES

Ground firmly through your standing foot.
Soften your standing knee.
Stand tall through the natural curves of your spine.
Lift one knee toward your chest.
Hold behind your thigh, shin, or big toe.
Extend the leg only as far as you can maintain spinal alignment.
Keep both sides of your pelvis as level as possible.
Broaden across your shoulders and collarbones.
Relax your jaw.
Focus your gaze on one steady point.

VARIATIONS

Knee bent.
Hand behind the thigh.
Big toe hold.
Leg extended to the side.
Hands on hips.
Strap around the foot.

MODIFICATIONS

Practice beside a wall.
Use a yoga strap.
Keep the lifted knee bent.
Hold beneath the knee instead of reaching for the foot.

PROPS

Yoga strap.
Wall.
Chair.

JOINT POSITIONS

Standing hip extension
Lifted hip flexion
Knee extension or flexion
Shoulder flexion
Neutral spinal alignment

DIRECTIONAL TERMS

Hip flexion
Axial elongation
Shoulder flexion

ANATOMICAL FOCUS

Strengthens the standing leg.
Improves balance.
Develops deep core stability.
Lengthens the hamstrings.
Enhances hip control and proprioception.

CONTRAINDICATIONS

Acute ankle injury.
Knee injury.
Hamstring strain.
Balance disorders requiring support.

PELVIC ALIGNMENT

Students often compensate by leaning backward as the lifted leg rises. Encourage them to keep the pelvis stacked over the standing foot while allowing the lifted leg to remain lower if necessary. The objective is balanced posture, not maximum height.

TEACHING CONSIDERATIONS

Standing Leg Raise is an excellent reminder that balance is dynamic. Encourage students to notice how the body makes constant micro-adjustments to remain upright. Rather than trying to eliminate movement, invite them to trust it. True balance is the ability to recover, not the absence of wobbling.

WARRIOR III

VIRABHADRASANA III

VIRABHADRA = A FIERCE AND COMPASSIONATE WARRIOR
ASANA = POSTURE

YOGA PHILOSOPHY

Warrior III represents the integration of strength, balance, and unwavering focus. Unlike Warrior I and Warrior II, where both feet remain grounded, Warrior III challenges us to trust ourselves while balancing on one leg. The posture teaches that resilience is not about remaining perfectly still but about continually adapting with awareness. True balance is the ability to recover, not the absence of movement.

BENEFITS

Strengthens the standing leg, hips, and core.
Develops balance and proprioception.
Strengthens the muscles supporting the spine.
Improves postural awareness.
Builds shoulder and upper back endurance.
Enhances coordination and concentration.
Develops full-body integration.

CRITICAL ALIGNMENT

Standing ankle
Standing knee
Pelvis
Lumbar spine
Shoulders

VERBAL CUES

Ground evenly through your standing foot.
Soften your standing knee slightly.
Imagine reaching through your lifted heel.
Lengthen through the crown of your head.
Keep your pelvis as level as possible.
Connect to the natural curves of your spine.
Draw your lower ribs gently toward your pelvis.
Broaden across your shoulders and collarbones.
Reach actively through your fingertips.
Keep your gaze toward the floor to maintain a long neck.
Imagine creating one long line from your fingertips to your lifted heel.

VARIATIONS

Hands on hips.
Airplane arms.
Prayer hands.
Arms overhead.
Supported Warrior III with hands on blocks.
Wall-supported Warrior III.

MODIFICATIONS

Practice beside a wall.
Keep the back toes lightly touching the floor.
Place the hands on blocks or a chair.
Reduce the depth of the forward hinge while maintaining alignment.

PROPS

Yoga blocks.
Chair.
Wall.

JOINT POSITIONS

Standing hip flexion
Standing knee slight flexion
Lifted hip extension
Shoulder flexion or extension
Neutral spinal alignment

DIRECTIONAL TERMS

Hip extension
Axial elongation
Scapular stabilization

ANATOMICAL FOCUS

Strengthens the gluteus medius and gluteus maximus.
Develops deep core stability.
Strengthens the spinal extensors.
Improves ankle stability.
Enhances posterior chain integration.

CONTRAINDICATIONS

Acute ankle injury.
Acute knee injury.
Hip injury.
Balance disorders requiring external support.
Acute lumbar spine injury.

PELVIC & SPINAL ALIGNMENT

One of the most common compensations in Warrior III is allowing the lifted hip to rotate open toward the ceiling. Instead, encourage students to gently draw the lifted hip toward the floor while maintaining a long spine. Avoid sacrificing spinal alignment in an effort to lift the leg higher. The height of the leg is far less important than maintaining stability through the pelvis and length throughout the spine.

TEACHING CONSIDERATIONS

Warrior III is a posture of integration rather than effort alone. Encourage students to move slowly into the posture and notice how the entire body works together to maintain balance. Wobbling is a normal part of the learning process and reflects the nervous system adapting to changing demands. Balance improves through practice, awareness, and repetition—not perfection.

DANCER POSE

NATARAJASANA

NATA = DANCER
RAJA = KING
ASANA = POSTURE

YOGA PHILOSOPHY

Natarajasana is inspired by Lord Shiva as Nataraja, the Cosmic Dancer. In Hindu philosophy, Shiva's dance symbolizes the continuous cycles of creation, preservation, transformation, and renewal. The posture reminds us that life is always changing and that balance is found not by resisting change but by learning to move gracefully with it. Dancer Pose beautifully illustrates the union of strength, flexibility, stability, and surrender.

BENEFITS

Improves balance and proprioception.
Strengthens the standing leg.
Opens the chest and shoulders.
Lengthens the hip flexors and quadriceps.
Improves spinal extension.
Develops coordination and concentration.
Encourages confidence and resilience.

CRITICAL ALIGNMENT

Standing ankle
Standing knee
Lumbar spine
Shoulders

VERBAL CUES

Ground firmly through your standing foot.
Soften your standing knee.
Reach your knees toward one another before extending the lifted leg.
Press your lifted foot firmly into your hand.
Lift your sternum gently.
Connect to the natural curves of your spine.
Broaden across your collarbones.
Keep your pelvis as level as possible.
Lengthen through the crown of your head.
Relax your jaw and breathe steadily.
Focus your gaze on one unmoving point.

VARIATIONS

One hand holding the foot.
Strap around the lifted foot.
Both hands overhead with a strap.
Wall-supported Dancer.
Half Dancer.

MODIFICATIONS

Practice beside a wall.
Use a yoga strap around the lifted foot.
Reduce the height of the lifted leg.
Keep the torso more upright.

PROPS

Yoga strap.
Wall.
Chair.

JOINT POSITIONS

Standing hip extension
Lifted knee flexion
Shoulder extension
Spinal extension
Neutral cervical spine

DIRECTIONAL TERMS

Hip extension
Shoulder extension
Scapular retraction
Axial elongation

ANATOMICAL FOCUS

Lengthens the quadriceps and hip flexors.
Strengthens the standing leg.
Improves spinal extension.
Opens the anterior shoulder and chest.
Develops balance through the posterior chain.

CONTRAINDICATIONS

Acute knee injury.
Shoulder injury.
Lumbar spine injury aggravated by backbending.
Balance disorders requiring support.

SHOULDER & SPINAL ALIGNMENT

Rather than pulling the foot aggressively upward, encourage students to think about pressing the foot into the hand while simultaneously lifting through the sternum. This creates a balanced backbend that distributes extension throughout the entire spine instead of compressing the lumbar region. The shoulders should remain broad and relaxed, allowing the chest to expand naturally without excessive strain through the anterior shoulder.

TEACHING CONSIDERATIONS

Dancer Pose is not simply a flexibility posture. It is a posture of integration, asking students to combine balance, strength, mobility, and focus into one coordinated movement. Encourage students to approach the posture with curiosity rather than expectation. Like Shiva's cosmic dance, the beauty of the posture lies in its fluidity, adaptability, and continual refinement rather than achieving a perfect shape.

TREE POSE

VRKSASANA

VRKSA = TREE
ASANA = POSTURE

YOGA PHILOSOPHY

Tree Pose reminds us that balance is created through both grounding and growth. Just as a tree develops deep roots before reaching toward the sky, stability begins with a strong foundation. The posture teaches patience, resilience, and adaptability. Even the strongest tree sways with the wind, reminding us that balance is not about remaining perfectly still but about continually finding our center.

BENEFITS

Improves balance and proprioception.
Strengthens the feet, ankles, and legs.
Develops hip stability.
Strengthens the core.
Improves postural awareness.
Enhances concentration and focus.
Encourages confidence and resilience.

CRITICAL ALIGNMENT

Standing ankle
Standing knee
Pelvis
Lumbar spine

VERBAL CUES

Ground evenly through your standing foot.
Spread your toes and connect to the triangle of support beneath your foot.
Soften your standing knee.
Place the lifted foot on the ankle, calf, or inner thigh, avoiding direct pressure on the knee.
Imagine drawing the standing foot and lifted foot gently toward one another.
Shine your sit bones toward the floor.
Connect to the natural curves of your spine.
Broaden across your shoulders and collarbones.
Reach through the crown of your head.
Bring your hands to your heart or overhead.
Relax your jaw and soften your gaze.
Focus on one steady point in front of you.

VARIATIONS

Toes on the floor.
Foot at the calf.
Foot at the inner thigh.
Hands at the heart.
Arms overhead.
Tree with side bend.
Tree with Eagle arms.

MODIFICATIONS

Practice beside a wall.
Rest one fingertip on a chair.
Keep the toes on the floor while the heel rests against the ankle.
Lower the arms if shoulder mobility is limited.

PROPS

Wall.
Chair.

JOINT POSITIONS

Standing hip extension.
Standing knee slight flexion.
Lifted hip external rotation and abduction.
Shoulder flexion (optional).
Neutral spinal alignment.

DIRECTIONAL TERMS

Hip external rotation.
Hip abduction.
Axial elongation.
Scapular upward rotation (arms overhead).

ANATOMICAL FOCUS

Strengthens the intrinsic muscles of the feet.
Improves ankle stability.
Develops gluteus medius strength.
Activates the deep core stabilizers.
Improves proprioception and balance.

CONTRAINDICATIONS

Acute ankle injury.
Acute knee injury.
Acute hip injury.
Students with significant balance challenges should practice beside a wall or chair.

PELVIC ALIGNMENT

One of the most common compensations in Tree Pose is allowing the lifted hip to rotate excessively outward while the pelvis shifts sideways. Encourage students to establish stability through the standing leg first, then allow the lifted hip to externally rotate only within a comfortable range. The objective is not to force the knee farther open but to maintain a balanced pelvis and a long, neutral spine.

TEACHING CONSIDERATIONS

Tree Pose beautifully demonstrates that balance is dynamic rather than static. Every subtle sway is the nervous system gathering information and making adjustments. Encourage students to welcome these small corrections rather than resisting them. Balance is not the absence of movement - it is the ability to respond with awareness.

TRIANGLE POSE

UTTHITA TRIKONASANA

UTTHITA = EXTENDED
TRI = THREE
KONA = ANGLE
ASANA = POSTURE

YOGA PHILOSOPHY

Triangle Pose teaches the balance between stability and expansion. Rather than collapsing toward the floor, the posture invites us to create length in every direction. Like many standing postures, it reminds us that true freedom comes from a stable foundation. When we feel supported from below, we naturally create more space above.

BENEFITS

Strengthens the legs and ankles.
Lengthens the hamstrings, adductors, and lateral body.
Improves hip mobility.
Opens the chest and shoulders.
Encourages thoracic mobility.
Develops balance and postural awareness.
Strengthens the muscles supporting the spine.

CRITICAL ALIGNMENT

Front knee.
Hips.
Lumbar spine.
Cervical spine.

VERBAL CUES

Begin from a wide stance.
Turn your front foot forward and your back foot slightly inward.
Ground evenly through both feet.
Reach forward before lowering your hand.
Rest your hand on your shin, a block, or the floor.
Reach your top arm toward the ceiling.
Stack your shoulders vertically.
Rotate your chest gently open.
Connect to the natural curves of your spine.
Lengthen through both sides of your waist.
Relax your jaw and soften your gaze.

VARIATIONS

Hand to shin.
Hand to block.
Hand to the floor.
Half Bind.
Revolved Triangle.
Bound Triangle.

MODIFICATIONS

Use a yoga block beneath the lower hand.
Shorten the stance.
Practice beside a wall.
Keep the top hand on the hip.

PROPS

Yoga block.
Wall.
Chair.

JOINT POSITIONS

Hip abduction.
Hip external rotation.
Thoracic rotation.
Lateral spinal flexion.
Shoulder abduction.

DIRECTIONAL TERMS

Axial elongation.
Lateral flexion.
Thoracic rotation.

ANATOMICAL FOCUS

Lengthens the hamstrings and adductors.
Improves thoracic mobility.
Strengthens the lower body.
Encourages spinal decompression.
Develops lateral fascial mobility.

CONTRAINDICATIONS

Acute hamstring injury.
SI joint dysfunction.
Acute neck injury.
Students with balance challenges should use a block or wall.

SPINAL ALIGNMENT

One of the most common mistakes in Triangle Pose is collapsing onto the lower hand. Instead, encourage students to think of the lower hand as light support rather than a weight-bearing structure. Reach through the crown of the head and tailbone simultaneously while broadening across the chest. The objective is to create length through the spine before exploring depth in the posture.

TEACHING CONSIDERATIONS

Triangle Pose is not determined by how low the lower hand reaches. A higher hand placement often creates a healthier expression by allowing the chest to remain open and the spine to stay long. Encourage students to value quality of movement over the appearance of the posture.

WIDE LEGGED FORWARD FOLD

PRASARITA PADOTTANASANA

PRASARITA = WIDE SPREAD
PADA = FOOT
UT = INTENSE, DELIBERATE
TAN = STRETCH, LENGTHEN
ASANA = POSTURE

YOGA PHILOSOPHY

Wide Legged Forward Fold reminds us that surrender is not weakness. Rather than collapsing into the posture, we learn to soften while maintaining integrity. The wide stance creates a strong foundation, allowing the body to release unnecessary effort without sacrificing stability. The posture teaches us that strength and softness can exist together.

BENEFITS

Lengthens the hamstrings, adductors, and calves.
Decompresses the spine.
Improves hip mobility.
Strengthens the feet and ankles.
Encourages body awareness and balance.
Releases tension through the neck and shoulders.
Promotes relaxation.

CRITICAL ALIGNMENT

Lumbar spine
Cervical spine
Hamstrings
Adductors

VERBAL CUES

Stand with a wide, comfortable stance.
Ground evenly through all four corners of both feet.
Slightly engage your quadriceps.
Hinge from your hips rather than rounding your spine.
Lengthen your spine before folding.
Place your hands on the floor, blocks, or your hips.
Relax your head and neck.
Allow gravity to deepen the posture naturally.
Keep your weight evenly distributed between both feet.
Relax your jaw and breathe steadily.

VARIATIONS

Hands on the floor.
Hands on blocks.
Hands at the hips.
Crown of the head toward the floor.
Shoulder Rinse variation.
Twist variation.

MODIFICATIONS

Bend the knees slightly.
Place the hands on blocks.
Reduce the depth of the fold.
Practice beside a wall if balance is limited.

PROPS

Yoga blocks.
Chair.
Wall.

JOINT POSITIONS

Hip flexion.
Hip abduction.
Spinal flexion.
Slight knee flexion or extension.
Gentle cervical flexion.

DIRECTIONAL TERMS

Hip abduction.
Hip flexion.
Axial elongation.

ANATOMICAL FOCUS

Lengthens the posterior chain.
Stretches the adductors.
Decompresses the lumbar spine.
Encourages hip mobility.
Improves fascial mobility throughout the back body.

CONTRAINDICATIONS

Acute lumbar disc injury.
Hamstring strain.
Adductor strain.
Vertigo.
Glaucoma or conditions affected by prolonged inversion.

SPINAL ALIGNMENT

As with all forward folds, the objective is not to bring the head to the floor but to maintain the natural curves of the spine for as long as possible during the descent. Encourage students to hinge from the hips, soften the knees when necessary, and prioritize spinal length over depth. Every student's hip anatomy and hamstring flexibility are different, so the final shape of the posture will naturally vary.

TEACHING CONSIDERATIONS

Many students believe they should work toward placing the crown of the head on the floor. Remind them that this is not the goal of the posture. A long, supported spine combined with steady breathing will always provide greater benefit than sacrificing alignment to reach a deeper expression.

PYRAMID POSE

PARSVOTTANASANA

PARSVA = SIDE
UT = INTENSE, DELIBERATE
TAN = STRETCH, LENGTHEN
ASANA = POSTURE

YOGA PHILOSOPHY

Pyramid Pose teaches balance through refinement rather than force. It reminds us that flexibility develops through patience, consistency, and awareness. The posture encourages humility by inviting us to meet our body where it is today instead of striving for an ideal shape.

BENEFITS

Lengthens the hamstrings and calves.
Improves hip mobility.
Strengthens the legs and ankles.
Develops balance and postural awareness.
Encourages spinal length.
Improves lower-body stability.

CRITICAL ALIGNMENT

Front knee
Pelvis
Lumbar spine
Hamstrings

VERBAL CUES

Begin from a shortened standing stance.
Ground evenly through both feet.
Keep your hips facing forward as comfortably as possible.
Hinge from your hips before folding.
Lengthen your spine.
Keep a slight bend in the front knee if needed.
Broaden across your collarbones.
Relax your neck and jaw.
Maintain steady breathing.

VARIATIONS

Hands on blocks.
Hands at the hips.
Reverse Prayer.
Hands to the floor.

MODIFICATIONS

Shorten the stance.
Widen the stance for improved balance.
Bend the front knee.
Place the hands on blocks or a chair.

PROPS

Yoga blocks.
Chair.
Wall.

JOINT POSITIONS

Hip flexion.
Knee extension or slight flexion.
Ankle dorsiflexion.
Neutral spinal alignment.

DIRECTIONAL TERMS

Hip flexion.
Axial elongation.
Slight internal rotation of the back femur.

ANATOMICAL FOCUS

Lengthens the hamstrings.
Strengthens the lower body.
Improves pelvic stability.
Encourages spinal decompression.
Develops balance through the kinetic chain.

CONTRAINDICATIONS

Hamstring strain.
Acute SI joint dysfunction.
Lumbar disc injury.
Balance disorders requiring support.

PELVIC ALIGNMENT

Many students attempt to force the pelvis perfectly square to the front of the mat. Instead, encourage functional alignment that respects each student's hip anatomy. Maintaining a long spine and stable pelvis is far more important than achieving complete symmetry. A slightly wider stance often improves both balance and pelvic organization.

TEACHING CONSIDERATIONS

Pyramid Pose offers an excellent opportunity to reinforce the importance of moving from the hips rather than the spine. Encourage students to think of the posture as a hip hinge with spinal length rather than simply a hamstring stretch. Consistent, mindful practice develops healthy movement patterns that extend well beyond the yoga mat.

HALF MOON POSE

ARDHA CHANDRASANA

ARDHA = HALF
CHANDRA = MOON
ASANA = POSTURE

YOGA PHILOSOPHY

Half Moon Pose teaches the balance between grounding and expansion. Although the posture appears light and effortless, it is built upon a stable foundation. Like the phases of the moon, the posture reminds us that balance is constantly changing. Rather than striving for stillness, we learn to adapt, recover, and remain present through continual adjustment.

BENEFITS

Improves balance and proprioception.
Strengthens the standing leg and ankle.
Strengthens the gluteus medius and deep hip stabilizers.
Opens the chest and shoulders.
Improves hip mobility.
Develops core strength.
Enhances coordination and body awareness.

CRITICAL ALIGNMENT

Standing ankle
Standing knee
Pelvis
Lumbar spine
Shoulder

VERBAL CUES

Begin in Triangle Pose.
Place your lower hand on a block or the floor approximately 8 to 12 inches in front of your standing foot.
Ground firmly through your standing foot.
Slightly soften your standing knee.
Lift your back leg until it is approximately parallel with the floor.
Flex your lifted foot and press actively through your heel.
Stack your pelvis comfortably without forcing complete symmetry.
Rotate your chest open.
Reach your top arm toward the ceiling.
Broaden across your collarbones.
Keep your gaze toward the floor, forward, or upward, depending on your balance and neck comfort.
Relax your jaw and breathe steadily.

VARIATIONS

Lower hand on a block.
Top hand on the hip.
Wall-supported Half Moon.
Chapasana (Sugarcane Pose).
Half Moon with Eagle arms.

MODIFICATIONS

Practice beside a wall.
Keep the top hand on the hip.
Use a yoga block beneath the supporting hand.
Lower the lifted leg slightly while maintaining pelvic stability.

PROPS

Yoga block.
Wall.
Chair.

JOINT POSITIONS

Standing hip flexion.
Standing knee slight flexion.
Lifted hip abduction.
Shoulder abduction.
Thoracic rotation.
Neutral spinal alignment.

DIRECTIONAL TERMS

Hip abduction.
Axial elongation.
Thoracic rotation.
Scapular stabilization.

ANATOMICAL FOCUS

Strengthens the gluteus medius.
Improves ankle stability.
Develops core strength.
Encourages thoracic mobility.
Strengthens the muscles supporting the spine.

CONTRAINDICATIONS

Acute ankle injury.
Acute knee injury.
Hip injury.
SI joint dysfunction.
Balance disorders requiring external support.

PELVIC ALIGNMENT

One of the most common compensations in Half Moon Pose is opening the pelvis at the expense of spinal alignment. Encourage students to prioritize a long spine and a stable standing leg before rotating the chest. The lifted leg should be an extension of the spine rather than an isolated movement. Stability always precedes mobility.

TEACHING CONSIDERATIONS

Half Moon Pose is a beautiful reminder that balance is a skill developed through repetition rather than perfection. Encourage students to embrace the natural wobble that accompanies balancing postures. Each adjustment is evidence that the nervous system is learning and refining movement patterns.

STANDING SPLITS

URDHVA PRASARITA EKA PADASANA

URDHVA = UPWARD
PRASARITA = EXTENDED
EKA = ONE
PADA = FOOT
ASANA = POSTURE

YOGA PHILOSOPHY

Standing Splits reminds us that progress is not measured by height but by integrity. The posture encourages humility by inviting students to prioritize balanced alignment over dramatic flexibility. Rather than forcing the lifted leg higher, yoga asks us to cultivate awareness, patience, and sustainable movement.

BENEFITS

Lengthens the hamstrings and calves.
Strengthens the standing leg.
Improves balance and coordination.
Develops hip stability.
Strengthens the core.
Decompresses the spine.
Improves body awareness.

CRITICAL ALIGNMENT

Standing knee.
Pelvis.
Lumbar spine.
Hamstrings.

VERBAL CUES

Ground firmly through your standing foot.
Hinge from your hips.
Lengthen your spine before folding.
Keep a slight bend in your standing knee if needed.
Reach actively through your lifted heel.
Square your pelvis as comfortably as possible without forcing it.
Relax your shoulders and jaw.
Allow your hands to rest on blocks or the floor.
Maintain steady breathing.

VARIATIONS

Hands on blocks.
Hands on the floor.
Hands to the standing ankle.
Standing Splits Twist.
Standing Splits with bent standing knee.

MODIFICATIONS

Bend the standing knee generously.
Use yoga blocks.
Practice beside a wall.
Lower the lifted leg slightly while maintaining spinal alignment.

PROPS

Yoga blocks.
Wall.
Chair.

JOINT POSITIONS

Standing hip flexion.
Lifted hip extension.
Standing knee slight flexion.
Spinal flexion.
Shoulder flexion.

DIRECTIONAL TERMS

Hip extension.
Hip flexion.
Axial elongation.

ANATOMICAL FOCUS

Lengthens the posterior chain.
Strengthens the standing leg.
Improves pelvic stability.
Develops balance.
Encourages spinal decompression.

CONTRAINDICATIONS

Hamstring strain.
Acute lumbar disc injury.
Hip injury.
Balance disorders requiring support.

PELVIC ALIGNMENT

Students often focus on lifting the top leg as high as possible, causing the pelvis to rotate open and the spine to shorten. Instead, encourage students to keep both sides of the pelvis as level as possible while maintaining length through the spine. A lower lifted leg with excellent alignment provides greater long-term benefit than sacrificing stability for height.

TEACHING CONSIDERATIONS

Standing Splits is a posture that demonstrates the relationship between mobility and stability. Encourage students to remember that flexibility is only valuable when it can be supported with strength and control. A mindful, well-organized posture will always be more beneficial than simply lifting the leg higher.

LIZARD POSE

UTTHAN PRISTHASANA

UTTHAN = STRETCHED OUT
PRISTHA = BACK OF THE BODY
ASANA = POSTURE

YOGA PHILOSOPHY

Lizard Pose teaches us that depth is not always measured by how far we move into a posture, but by the quality of awareness we bring to it. The posture invites patience, curiosity, and acceptance while encouraging us to soften unnecessary effort. Sustainable mobility develops gradually through consistency rather than force.

BENEFITS

Lengthens the hip flexors.
Opens the hips and groins.
Improves ankle mobility.
Strengthens the legs and core.
Encourages spinal length.
Improves lower body mobility.
Prepares the body for deeper hip opening postures.

CRITICAL ALIGNMENT

Front knee
Front hip
Lumbar spine
Shoulders

VERBAL CUES

Begin in a Low Lunge.
Place both hands inside your front foot.
Keep your front knee tracking toward your second and third toes.
Lengthen your spine before lowering deeper.
Keep your back leg active.
Broaden across your collarbones.
Relax your shoulders away from your ears.
Breathe slowly and steadily.
Move only within a pain free range of motion.

VARIATIONS

Hands on blocks.
Forearms to blocks.
Forearms to the floor.
Back knee lifted.
Back knee lowered.
Quad Stretch variation.
Twist variation.

MODIFICATIONS

Place the hands on yoga blocks.
Lower the back knee.
Reduce the depth of the lunge.
Practice beside a wall for balance.

PROPS

Yoga blocks.
Blanket beneath the back knee.
Bolster beneath the forearms.

JOINT POSITIONS

Front hip flexion.
Back hip extension.
Front knee flexion.
Shoulder flexion.
Neutral spinal alignment.

DIRECTIONAL TERMS

Hip extension.
Hip flexion.
Axial elongation.

ANATOMICAL FOCUS

Lengthens the iliopsoas.
Improves hip mobility.
Stretches the adductors.
Strengthens the lower body.
Encourages pelvic mobility while maintaining spinal support.

CONTRAINDICATIONS

Acute hip injury.
Knee injury.
Hip impingement aggravated by deep flexion.
SI joint dysfunction.

HIP ALIGNMENT

Lizard Pose often encourages students to chase depth by allowing the pelvis to collapse toward the floor. Instead, encourage students to actively support the posture through both legs while maintaining length through the spine. The objective is to create space within the hip joint rather than forcing the tissues to stretch.

TEACHING CONSIDERATIONS

Every student's hip anatomy is unique. Encourage students to explore the posture with curiosity rather than expectation. A supported variation using blocks is often a more sustainable and beneficial option than forcing the forearms to the floor.

PIGEON POSE

ARDHA KAPOTASANA (HALF PIGEON)

EKA PADA RAJAKAPOTASANA (KING PIGEON VARIATION)

EKA = ONE
PADA = FOOT
RAJA = KING
KAPOTA = PIGEON
ASANA = POSTURE

YOGA PHILOSOPHY

Pigeon Pose teaches surrender balanced by awareness. Although often associated with deep emotional release, every student's experience will be different. Rather than expecting a specific emotional outcome, invite students to observe their experience with curiosity and compassion. Yoga encourages awareness, not expectation.

BENEFITS

Improves hip mobility.
Lengthens the gluteal muscles and deep hip rotators.
Opens the hip flexors of the back leg.
Encourages spinal length.
May help reduce muscular tension around the hips and pelvis.
Promotes relaxation and mindful breathing.

CRITICAL ALIGNMENT

Front hip
Front knee
Pelvis
Lumbar spine

VERBAL CUES

Begin from Downward Facing Dog or Tabletop.
Bring one knee toward the corresponding wrist.
Position the front shin at a comfortable angle.
Extend the back leg straight behind you.
Keep both sides of your pelvis moving toward the floor as comfortably as possible.
Lengthen your spine.
Support yourself with your hands, forearms, or props.
Relax your shoulders and jaw.
Breathe slowly and steadily.

VARIATIONS

Upright Pigeon.
Folded Pigeon.
Supported Pigeon.
Mermaid Pose progression.
King Pigeon progression.

MODIFICATIONS

Place a block or bolster beneath the front hip.
Keep the torso upright.
Practice Reclined Figure Four instead.
Reduce the angle of the front shin.

PROPS

Bolster.
Yoga block.
Blanket.

JOINT POSITIONS

Front hip external rotation.
Back hip extension.
Front knee flexion.
Neutral spinal alignment.

DIRECTIONAL TERMS

Hip external rotation.
Hip extension.
Axial elongation.

ANATOMICAL FOCUS

Lengthens the gluteus maximus and deep lateral rotators.
Opens the iliopsoas of the back leg.
Encourages pelvic mobility.
Promotes balanced hip mechanics.

CONTRAINDICATIONS

Acute knee injury.
Hip impingement.
SI joint dysfunction.
Recent hip replacement or hip surgery.
Piriformis syndrome aggravated by external rotation.

HIP & KNEE ALIGNMENT

The front shin does not need to become parallel with the front of the mat. For many students, forcing this position places unnecessary stress on the knee and hip. Encourage students to select a shin angle that allows the hip to remain comfortable while maintaining stability throughout the pelvis. Supporting the front hip with a block or bolster often creates a healthier and more sustainable posture.

TEACHING CONSIDERATIONS

Avoid suggesting that Pigeon Pose will automatically release trauma or stored emotions. While some students may notice emotional responses during hip opening postures, others may not. Encourage students to simply observe whatever arises without assigning meaning or expectation. The practice is one of awareness rather than prediction.

FIRE LOG POSE

AGNISTAMBHASANA

AGNI = FIRE
STAMBHA = LOG OR PILLAR
ASANA = POSTURE

YOGA PHILOSOPHY

Fire Log Pose teaches patience, humility, and acceptance. Like building a steady fire, meaningful transformation develops gradually rather than all at once. The posture encourages us to meet resistance with curiosity instead of force, reminding us that sustainable progress comes through awareness and consistency.

BENEFITS

Improves hip mobility.
Lengthens the gluteal muscles and deep lateral rotators.
Encourages external rotation of the hips.
Promotes postural awareness.
Supports healthy pelvic mobility.
Encourages mindful breathing and relaxation.

CRITICAL ALIGNMENT

Hips
Knees
Lumbar spine

VERBAL CUES

Sit comfortably on your sit bones.
Stack one shin over the other as comfortably as possible.
Flex both feet to support the knees.
Sit evenly through both sitting bones.
Lengthen through your spine.
Broaden across your collarbones.
Rest your hands comfortably on your legs or the floor.
Hinge forward from your hips only if your spine can remain long.
Relax your jaw and breathe steadily.

VARIATIONS

Upright Fire Log.
Folded Fire Log.
Easy Cross Legged Seat.
Double Pigeon with props.

MODIFICATIONS

Sit on a folded blanket or bolster.
Place yoga blocks beneath the top knee.
Practice Easy Pose instead.
Reduce the degree of external rotation.

PROPS

Bolster.
Folded blanket.
Yoga blocks.

JOINT POSITIONS

Hip external rotation.
Knee flexion.
Neutral spinal alignment.

DIRECTIONAL TERMS

Hip external rotation.
Axial elongation.

ANATOMICAL FOCUS

Lengthens the deep hip rotators.
Improves hip mobility.
Encourages pelvic stability.
Promotes balanced posture through the spine.

CONTRAINDICATIONS

Acute knee injury.
Hip impingement.
SI joint dysfunction.
Recent hip or knee surgery.

HIP & KNEE ALIGNMENT

Fire Log Pose should create sensation primarily within the hips, not the knees. If students experience discomfort around the knee joint, reduce the depth of the posture immediately by sitting on props or choosing a different variation. The feet should remain active throughout the posture to help stabilize the knee and reduce unnecessary rotational stress.

TEACHING CONSIDERATIONS

Every student's hip anatomy is unique. Encourage students to respect their available range of motion and avoid comparing their posture to others. The quality of the posture is determined by comfort, steady breathing, and healthy joint mechanics rather than how closely the knees approach the floor.

SEATED FORWARD FOLD

PASCHIMOTTANASANA

PASCHIMA = WEST OR BACK OF THE BODY
UT = INTENSE, DELIBERATE
TAN = STRETCH, LENGTHEN
ASANA = POSTURE

YOGA PHILOSOPHY

Seated Forward Fold reminds us that yoga is not about reaching farther but about becoming more aware. The posture encourages introspection, patience, and surrender while teaching us to move with integrity rather than ambition. Every breath becomes an opportunity to soften unnecessary effort while maintaining healthy alignment.

BENEFITS

Lengthens the hamstrings and calves.
Decompresses the spine.
Improves hip mobility.
Encourages relaxation.
Develops postural awareness.
Promotes mindful breathing.
May reduce muscular tension throughout the posterior chain.

CRITICAL ALIGNMENT

Lumbar spine.
Pelvis.
Hamstrings.

VERBAL CUES

Sit evenly on your sit bones.
Lengthen your spine before folding.
Hinge from your hips.
Bend your knees as much as needed.
Reach toward your feet without pulling yourself deeper.
Broaden across your collarbones.
Relax your shoulders and jaw.
Allow your breath to guide the depth of the posture.
Maintain the natural curves of your spine for as long as possible.

VARIATIONS

Bent Knee Forward Fold.
Strap around the feet.
Hands beside the legs.
Wide Legged Seated Fold.

MODIFICATIONS

Sit on a folded blanket.
Bend the knees generously.
Use a yoga strap.
Place a bolster across the thighs.

PROPS

Yoga strap.
Blanket.
Bolster.

JOINT POSITIONS

Hip flexion.
Knee extension or flexion.
Spinal flexion.
Neutral cervical spine.

DIRECTIONAL TERMS

Hip flexion.
Axial elongation.

ANATOMICAL FOCUS

Lengthens the posterior chain.
Improves hamstring mobility.
Encourages pelvic movement.
Promotes spinal decompression.
Supports diaphragmatic breathing.

CONTRAINDICATIONS

Acute lumbar disc injury.
Hamstring strain.
Sciatic symptoms aggravated by forward flexion.
Recent abdominal surgery.

SPINAL ALIGNMENT

The intention is not to touch the feet but to create balanced movement between the hips and spine. Encourage students to bend their knees whenever necessary to preserve spinal length. As mobility improves over time, the knees may naturally straighten without compromising alignment.

TEACHING CONSIDERATIONS

Forward folds are opportunities to cultivate awareness rather than chase flexibility. Encourage students to observe the quality of their breathing and notice areas of unnecessary muscular tension. Consistent, mindful practice produces healthier and more sustainable mobility than forcing the posture ever could.

HEAD TO KNEE POSE

JANU SIRSASANA

JANU = KNEE
SIRSA = HEAD
ASANA = POSTURE

YOGA PHILOSOPHY

Janu Sirsasana reminds us that every side of the body tells a different story. Rather than striving for symmetry, yoga teaches us to approach each side with curiosity and acceptance. The posture encourages humility by reminding us that progress is measured through awareness rather than comparison.

BENEFITS

Lengthens the hamstrings and calves.
Improves hip mobility.
Encourages spinal length.
Promotes relaxation and mindful breathing.
Improves postural awareness.
Gently opens the inner thigh of the bent leg.
Encourages balanced movement between the hips and spine.

CRITICAL ALIGNMENT

Lumbar spine
Pelvis
Hamstrings
Bent knee

VERBAL CUES

Sit evenly on your sitting bones.
Extend one leg while bending the opposite knee comfortably.
Place the sole of your bent foot against your inner thigh or calf, avoiding direct pressure on the knee joint.
Lengthen your spine before folding.
Hinge from your hips.
Keep a slight bend in the extended knee if needed.
Reach forward without pulling yourself deeper.
Relax your shoulders and jaw.
Allow your breath to guide the depth of the posture.

VARIATIONS

Upright Janu Sirsasana.
Strap around the extended foot.
Revolved Head to Knee Pose.
Folded variation.
Supported variation with a bolster.

MODIFICATIONS

Sit on a folded blanket.
Bend the extended knee.
Use a yoga strap.
Place a bolster beneath the torso.
Support the bent knee with a blanket or yoga block.

PROPS

Yoga strap.
Blanket.
Bolster.
Yoga block.

JOINT POSITIONS

Hip flexion.
Knee extension of the straight leg.
Knee flexion of the bent leg.
Spinal flexion.
Neutral cervical spine.

DIRECTIONAL TERMS

Hip flexion.
Hip external rotation.
Axial elongation.

ANATOMICAL FOCUS

Lengthens the hamstrings.
Opens the adductors of the bent leg.
Improves pelvic mobility.
Encourages spinal decompression.
Supports diaphragmatic breathing.

CONTRAINDICATIONS

Acute hamstring strain.
Acute knee injury.
Lumbar disc injury aggravated by forward flexion.
Hip impingement.

SPINAL & HIP ALIGNMENT

Avoid rounding through the spine simply to reach the foot. Encourage students to initiate the movement from the pelvis by gently hinging forward at the hips while maintaining the natural curves of the spine. A bend in the extended knee is often the healthiest choice when hamstring mobility is limited. Support beneath the bent knee can also reduce stress through the hip and knee while creating a more sustainable posture.

TEACHING CONSIDERATIONS

Janu Sirsasana is an excellent opportunity to reinforce that yoga is not about symmetry. One side may feel significantly different from the other due to anatomy, previous injuries, daily movement habits, or natural asymmetries. Encourage students to observe each side with curiosity rather than judgment, allowing the posture to become an exploration instead of a comparison.

BOAT POSE

NAVASANA

NAVA = BOAT
ASANA = POSTURE

YOGA PHILOSOPHY

Boat Pose symbolizes steadiness through uncertainty. A boat remains afloat not because the water is perfectly still, but because it continually adapts to changing conditions. Likewise, Navasana teaches us that true core strength extends beyond the abdominal muscles. It is the ability to remain stable, resilient, and adaptable even when life feels unsteady.

BENEFITS

Strengthens the deep core muscles.
Improves hip flexor strength.
Strengthens the spinal stabilizers.
Develops balance and coordination.
Improves postural awareness.
Builds endurance throughout the core and lower body.
Encourages diaphragmatic breathing under load.

CRITICAL ALIGNMENT

Lumbar spine.
Pelvis.
Cervical spine.

VERBAL CUES

Sit evenly on your sitting bones.
Lean back slightly while maintaining a long spine.
Lift one foot and then the other.
Keep your chest lifted.
Reach your arms forward alongside your legs.
Draw your lower ribs gently toward your pelvis.
Relax your shoulders away from your ears.
Lengthen through the crown of your head.
Keep your jaw relaxed and your breath steady.
Straighten the legs only if you can maintain spinal alignment.

VARIATIONS

Knees bent.
Legs extended.
Hands behind the thighs.
Twisting Boat.
Low Boat.
Dynamic Boat.

MODIFICATIONS

Keep one foot on the floor.
Hold behind the thighs.
Bend both knees.
Sit on a folded blanket if the pelvis rolls backward excessively.

PROPS

Blanket.
Yoga block between the thighs.
Strap around the feet for supported variations.

JOINT POSITIONS

Hip flexion.
Knee flexion or extension.
Neutral spinal alignment.
Shoulder flexion.

DIRECTIONAL TERMS

Hip flexion.
Axial elongation.
Scapular stabilization.

ANATOMICAL FOCUS

Strengthens the transverse abdominis.
Activates the hip flexors.
Strengthens the spinal stabilizers.
Improves postural endurance.
Develops full body coordination.

CONTRAINDICATIONS

Acute lumbar disc injury.
Hip flexor strain.
Pregnancy after the first trimester.
Recent abdominal surgery.
Acute neck pain aggravated by core work.

SPINAL ALIGNMENT

The goal of Boat Pose is not to straighten the legs but to maintain a long, supported spine. Many students compensate by collapsing through the lumbar spine and rounding the shoulders. Encourage them to bend their knees as much as necessary to preserve spinal integrity while allowing the abdominal muscles to support the posture rather than the hip flexors alone.

TEACHING CONSIDERATIONS

Boat Pose teaches that strength is built through quality, not intensity. Encourage students to choose the variation that allows them to breathe steadily while maintaining healthy alignment. A well-supported bent-knee Boat Pose is often more beneficial than a full expression performed with spinal collapse.

BRIDGE POSE

SETU BANDHA SARVANGASANA

SETU = BRIDGE
BANDHA = LOCK OR BIND
SARVA = ALL
ANGA = LIMB
ASANA = POSTURE

YOGA PHILOSOPHY

Bridge Pose symbolizes connection. Just as a bridge links two separate places, Setu Bandha reminds us that transformation often occurs through the connections we build between effort and ease, strength and flexibility, body and breath. Rather than forcing the posture upward, yoga teaches us to create a strong foundation before expanding.

BENEFITS

Strengthens the gluteal muscles, hamstrings, and back extensors.
Opens the chest and shoulders.
Lengthens the hip flexors.
Improves spinal mobility.
Strengthens the posterior chain.
Encourages diaphragmatic breathing.
Develops postural awareness.

CRITICAL ALIGNMENT

Knees
Lumbar spine
Cervical spine
Shoulders

VERBAL CUES

Lie on your back with your knees bent and feet hip width apart.
Position your feet so your fingertips can lightly touch your heels.
Ground evenly through both feet.
Press firmly through your heels.
Lift your pelvis gradually from the floor.
Keep your knees tracking toward your second and third toes.
Lengthen your tailbone toward your knees.
Broaden across your collarbones.
Draw your shoulder blades gently toward one another.
Keep your neck relaxed and your gaze toward the ceiling.
Breathe slowly and steadily.

VARIATIONS

Dynamic Bridge.
Block between the thighs.
Supported Bridge.
One Leg Bridge.
Interlaced fingers beneath the body.

MODIFICATIONS

Place a yoga block beneath the sacrum.
Reduce the height of the lift.
Place a blanket beneath the shoulders if needed.
Keep the arms alongside the body.

PROPS

Yoga block.
Blanket.
Bolster.

JOINT POSITIONS

Hip extension.
Knee flexion.
Shoulder extension.
Spinal extension.
Neutral cervical spine.

DIRECTIONAL TERMS

Hip extension.
Scapular retraction.
Thoracic extension.

ANATOMICAL FOCUS

Strengthens the gluteus maximus and hamstrings.
Activates the spinal extensors.
Opens the anterior chest.
Lengthens the hip flexors.
Encourages posterior chain integration.

CONTRAINDICATIONS

Acute cervical spine injury.
Acute shoulder injury.
Lumbar pain aggravated by extension.
Recent spinal surgery.

SPINAL ALIGNMENT

Bridge Pose should create a smooth, evenly distributed backbend throughout the entire spine. Encourage students to initiate the lift by pressing firmly through the feet while gently engaging the gluteal muscles and hamstrings. Avoid gripping the glutes excessively or forcing the pelvis as high as possible, as this often creates unnecessary compression in the lumbar spine. Think of lifting the sternum toward the chin rather than simply lifting the hips toward the ceiling.

TEACHING CONSIDERATIONS

The height of the bridge is less important than the quality of the movement. Encourage students to create length before height and to maintain smooth, relaxed breathing throughout the posture. Supported Bridge can provide many of the same restorative benefits while reducing muscular effort.

WHEEL POSE

URDHVA DHANURASANA

URDHVA = UPWARD
DHANUR = BOW
ASANA = POSTURE

YOGA PHILOSOPHY

Wheel Pose represents openness, courage, and transformation. It reminds us that vulnerability often requires tremendous strength. Rather than forcing the body into a deep backbend, the posture teaches us to build stability first so expansion can occur safely and sustainably.

BENEFITS

Strengthens the arms, shoulders, legs, and back.
Improves spinal mobility.
Opens the chest and shoulders.
Lengthens the hip flexors.
Develops full body strength and coordination.
Improves shoulder mobility.
Builds confidence and resilience.

CRITICAL ALIGNMENT

Wrists
Shoulders
Lumbar spine
Cervical spine

VERBAL CUES

Begin lying on your back.
Bend your knees and place your feet hip width apart.
Position your hands beside your ears with your fingers pointing toward your shoulders.
Press evenly through your hands and feet.
Lift to the crown of your head first if needed before pressing into the full posture.
Straighten your arms only as mobility allows.
Lift your sternum toward the wall behind you.
Lengthen through the entire spine.
Keep your knees tracking toward your second and third toes.
Relax your jaw and breathe steadily.

VARIATIONS

Bridge Pose.
Wheel at the wall.
Wheel with blocks beneath the hands.
One Leg Wheel.
Drop backs.

MODIFICATIONS

Practice Bridge Pose instead.
Place blocks beneath the hands.
Practice at a wall.
Reduce the height of the lift.

PROPS

Yoga blocks.
Wall.
Blanket beneath the hands if wrist extension is limited.

JOINT POSITIONS

Shoulder flexion.
Wrist extension.
Hip extension.
Knee flexion.
Spinal extension.

DIRECTIONAL TERMS

Spinal extension.
Shoulder flexion.
Hip extension.

ANATOMICAL FOCUS

Strengthens the posterior chain.
Improves thoracic extension.
Lengthens the anterior fascial line.
Strengthens the shoulder stabilizers.
Develops coordinated whole body strength.

CONTRAINDICATIONS

Rotator cuff injuries.
Shoulder instability.
Wrist injuries.
Acute lumbar pain aggravated by extension.
Recent spinal surgery.
Uncontrolled hypertension.

SPINAL & SHOULDER ALIGNMENT

Wheel Pose should feel like an even, full body backbend rather than a posture driven primarily by the lower back. Encourage students to press the floor away while lifting through the sternum and actively engaging the legs. The shoulders should remain stable as the chest moves forward through the arms. If the lower back becomes compressed or the shoulders cannot safely support the posture, Bridge Pose remains an excellent alternative while mobility and strength continue to develop.

TEACHING CONSIDERATIONS

Wheel Pose is an advanced posture because it requires the integration of mobility, stability, strength, and body awareness. Encourage students to approach the posture gradually, respecting their individual anatomy and current abilities. Consistent preparation through foundational backbends often provides greater long term benefit than attempting the deepest variation too soon.

HAPPY BABY POSE

ANANDA BALASANA

ANANDA = BLISS OR JOY
BALA = CHILD
ASANA = POSTURE

YOGA PHILOSOPHY

Happy Baby Pose reminds us that ease is just as valuable as effort. The posture invites us to release unnecessary tension while reconnecting with curiosity and playfulness. Like a child who naturally explores movement without judgment, Ananda Balasana encourages us to move with openness rather than expectation.

BENEFITS

Gently opens the hips and groins.
Lengthens the inner thighs and adductors.
Releases tension in the lower back.
Encourages pelvic mobility.
Promotes relaxation.
Supports diaphragmatic breathing.
Provides gentle decompression of the sacrum.

CRITICAL ALIGNMENT

Hips
Knees
Lumbar spine

VERBAL CUES

Lie comfortably on your back.
Draw your knees toward your chest.
Hold the outside edges of your feet or your shins.
Keep your ankles stacked over your knees as comfortably as possible.
Gently press your feet into your hands while your hands provide equal resistance.
Relax your shoulders toward the floor.
Allow your sacrum to remain heavy.
Broaden across your collarbones.
Relax your jaw.
Breathe naturally.

VARIATIONS

Hold behind the thighs.
Hold the shins.
One Leg Happy Baby.
Gentle rocking side to side.
Strap around the feet.

MODIFICATIONS

Hold behind the knees.
Use a yoga strap around the feet.
Reduce the amount of hip flexion.
Support the head with a folded blanket if needed.

PROPS

Yoga strap.
Blanket beneath the head.
Bolster beneath the sacrum if appropriate.

JOINT POSITIONS

Hip flexion.
Hip abduction.
Knee flexion.
Neutral spinal alignment.

DIRECTIONAL TERMS

Hip abduction.
Hip external rotation.
Axial elongation.

ANATOMICAL FOCUS

Lengthens the adductors.
Improves hip mobility.
Encourages pelvic relaxation.
Gently decompresses the lumbar spine.
Supports diaphragmatic breathing.

CONTRAINDICATIONS

Acute hip injury.
Acute knee injury.
Recent hip replacement unless medically cleared.
Hip impingement aggravated by deep flexion.

HIP ALIGNMENT

Avoid pulling the knees excessively toward the floor. The intention is to create balanced movement through the hips rather than forcing range of motion. Every pelvis is unique, and the knees may naturally remain higher without reducing the benefits of the posture.

TEACHING CONSIDERATIONS

Happy Baby Pose is an opportunity to invite students to soften effort without collapsing posture. Encourage curiosity, steady breathing, and gentle exploration rather than striving for the deepest stretch.

SUPINE SPINAL TWIST

SUPTA MATSYENDRASANA

SUPTA = RECLINED

MATSYENDRA = LORD OF THE FISHES
ASANA = POSTURE

YOGA PHILOSOPHY

Twists remind us that transformation begins with stability. Supine Spinal Twist teaches us to release unnecessary effort while maintaining awareness. The posture invites students to soften into gravity without forcing rotation, encouraging balance between mobility and relaxation.

BENEFITS

Encourages gentle spinal rotation.
Improves thoracic mobility.
Releases tension throughout the back.
Promotes relaxation.
Encourages diaphragmatic breathing.
Gently stretches the chest and shoulders.
Supports nervous system regulation.

CRITICAL ALIGNMENT

Thoracic spine
Lumbar spine
Cervical spine

VERBAL CUES

Lie comfortably on your back.
Draw one knee toward your chest.
Guide the knee gently across your body.
Extend the opposite arm comfortably to the side.
Allow both shoulders to soften toward the floor.
Turn your head only if it feels comfortable.
Lengthen through your spine before relaxing into the twist.
Breathe slowly and naturally.

VARIATIONS

Bent knee twist.
Straight leg twist.
Eagle Leg Twist.
Reclined Figure Four Twist.
Supported Twist.

MODIFICATIONS

Place a bolster or blanket beneath the top knee.
Keep both knees bent.
Reduce the depth of the twist.
Keep the head facing the ceiling.

PROPS

Bolster.
Blanket.
Yoga block.

JOINT POSITIONS

Thoracic rotation.
Hip adduction.
Knee flexion.
Neutral cervical spine.

DIRECTIONAL TERMS

Axial rotation.
Axial elongation.

ANATOMICAL FOCUS

Encourages thoracic mobility.
Gently mobilizes the lumbar spine.
Lengthens the gluteal muscles.
Promotes relaxation through the paraspinal muscles.
Supports diaphragmatic breathing.

CONTRAINDICATIONS

Acute lumbar disc injury aggravated by rotation.
SI joint dysfunction.
Recent spinal surgery.
Pregnancy, depending on comfort and trimester.

SPINAL ALIGNMENT

Encourage students to initiate the twist by creating length through the spine before allowing rotation to occur naturally. The objective is not to force the knee to the floor but to create a comfortable, evenly distributed twist throughout the spine. Supporting the knee with a prop often creates a healthier and more sustainable posture.

TEACHING CONSIDERATIONS

Supine Spinal Twist is often practiced near the end of class because it encourages students to slow down and reconnect with their breath. Remind students that the quality of the twist is determined by ease, balanced breathing, and spinal comfort rather than the depth of rotation.

RECLINED FIGURE FOUR

SUPTA KAPOTASANA

SUPTA = RECLINED
KAPOTA = PIGEON
ASANA = POSTURE

YOGA PHILOSOPHY

Reclined Figure Four demonstrates that depth is not always necessary for transformation. Sometimes the most supportive variation allows the body to relax enough for meaningful change to occur. This posture reminds us that choosing a modification is not doing less. It is choosing the variation that best supports the body today.

BENEFITS

Gently stretches the gluteal muscles and deep lateral rotators of the hip.
Improves hip mobility.
Reduces stress on the knees compared to upright Pigeon Pose.
Encourages relaxation.
Supports pelvic mobility.
Promotes diaphragmatic breathing.
May help relieve muscular tension around the hips.

CRITICAL ALIGNMENT

Hips
Knees
Lumbar spine

VERBAL CUES

Lie comfortably on your back.
Bend both knees and place your feet on the floor.
Cross one ankle over the opposite thigh.
Flex the lifted foot to help support the knee.
Lift the supporting leg only as far as your spine remains comfortable.
Hold behind the thigh or the shin rather than the knee.
Relax your shoulders and jaw.
Keep your sacrum heavy.
Breathe slowly and steadily.

VARIATIONS

Foot on the floor.
Legs lifted.
Strap around the thigh.
Reclined Twist transition.

MODIFICATIONS

Keep the supporting foot on the floor.
Hold behind the thigh.
Support the head with a blanket.
Reduce the amount of hip flexion.

PROPS

Yoga strap.
Blanket.
Bolster beneath the head if needed.

JOINT POSITIONS

Hip flexion.
Hip external rotation.
Knee flexion.
Neutral spinal alignment.

DIRECTIONAL TERMS

Hip flexion.
Hip external rotation.
Axial elongation.

ANATOMICAL FOCUS

Lengthens the gluteus maximus.
Stretches the piriformis and deep hip rotators.
Encourages pelvic mobility.
Promotes lumbar relaxation.
Supports diaphragmatic breathing.

CONTRAINDICATIONS

Acute hip injury.
Acute knee injury.
Hip replacement without medical clearance.
Piriformis syndrome aggravated by external rotation.

HIP ALIGNMENT

Keep the pelvis resting evenly on the floor throughout the posture. Rather than pulling the legs aggressively toward the chest, encourage students to allow the stretch to develop gradually. Maintaining an active flexion of the crossed foot helps protect the knee by improving stability throughout the lower leg.

TEACHING CONSIDERATIONS

Reclined Figure Four is often a more accessible alternative to Pigeon Pose. Encourage students to remember that the effectiveness of a posture is determined by healthy alignment, comfortable breathing, and joint integrity rather than the intensity of the stretch.

SAVASANA

SAVA = CORPSE
ASANA = POSTURE

YOGA PHILOSOPHY

Savasana is often considered the most important posture in yoga because it invites the body and mind to integrate the practice. Rather than "doing," students are invited into a state of conscious rest. From a nervous system perspective, stillness can feel restorative for some students and uncomfortable for others. The goal is not to force relaxation, but to create the conditions that support it.

Savasana reminds us that rest is an active practice. It is an opportunity to observe without judgment, allowing the body to absorb the physical, mental, and emotional effects of the practice.

BENEFITS

Encourages deep relaxation.
Supports nervous system regulation.
Reduces muscular tension.
Promotes diaphragmatic breathing.
Integrates the effects of practice.
Encourages mindfulness and interoception.
Supports physical and mental recovery.

CRITICAL ALIGNMENT

Cervical spine.
Lumbar spine.
Shoulders.

VERBAL CUES

Lie comfortably on your back.
Allow your feet to relax naturally apart.
Rest your arms comfortably beside your body with your palms facing upward or in a position that feels natural.
Support your body with props as needed.
Soften your jaw, eyes, and forehead.
Notice the natural rhythm of your breath without trying to change it.
Allow the floor to support the weight of your body.
If remaining still becomes uncomfortable, know that you have permission to make small adjustments.

VARIATIONS

Constructive Rest.
Side Lying Savasana (Fetal Position)
Legs on a Chair.
Supported Savasana.
Reclined Pyramid Pose

MODIFICATIONS

Place a bolster beneath the knees.
Support the head with a folded blanket.
Cover the body with a blanket for warmth.
Practice on the side during pregnancy or whenever lying flat is uncomfortable.
Choose a seated position if lying on the floor is not appropriate.

PROPS

Bolster.
Blanket.
Eye pillow.
Chair.

JOINT POSITIONS

Neutral spinal alignment.
Gentle shoulder external rotation.
Hip external rotation.
Elbows relaxed.
Neutral cervical spine.

DIRECTIONAL TERMS

Neutral alignment.
Axial elongation.

ANATOMICAL FOCUS

Encourages global muscular relaxation.
Supports diaphragmatic breathing.
Reduces unnecessary muscular guarding.
Promotes nervous system recovery.
Encourages whole body integration following practice.

CONTRAINDICATIONS

Pregnancy beyond the first trimester if lying flat is uncomfortable.
Acute low back pain that is aggravated by supine positioning.
Vertigo when lying flat.
Any condition where another resting position provides greater comfort.

NERVOUS SYSTEM CONSIDERATIONS

Although Savasana is traditionally offered at the end of practice, stillness is not regulating for every nervous system. For students with trauma histories, chronic pain, anxiety, or heightened vigilance, lying completely still may initially feel activating rather than relaxing. Trauma aware teaching recognizes that regulation cannot be forced.

Offer choices whenever possible. Students may choose to bend their knees, lie on their side, keep their eyes open, remain seated, or make small movements throughout the posture. Choice and agency are fundamental components of nervous system regulation. When students know they have permission to modify the experience, the body is often better able to settle naturally.

TEACHING CONSIDERATIONS

Avoid describing Savasana as the absence of effort. Instead, present it as an opportunity to practice awareness without expectation. Encourage students to remain curious about their experience rather than trying to achieve a particular state of relaxation. Every nervous system responds differently, and every experience of rest is valid.

THE IMPORTANCE OF SAVASANA

One of the most common mistakes in modern yoga is rushing Savasana. While students often perceive the final relaxation as "doing nothing," it is during this period that many of the physiological benefits of practice begin to consolidate. Throughout class, the body has been moving, strengthening, stretching, and adapting. Savasana provides the nervous system with an opportunity to shift from activity toward restoration, allowing both the body and mind to integrate the effects of the practice.

Research on relaxation, parasympathetic activation, and the relaxation response suggests that meaningful physiological changes do not occur instantly. Heart rate, respiratory rate, muscle tension, and autonomic nervous system activity often require several minutes before the body begins transitioning into a deeper state of rest. For many students, the first few minutes of Savasana are simply spent unwinding from the physical and mental stimulation of the practice. It is often only after approximately 8 to 10 minutes that the body begins settling into a more restorative state, particularly following an active yoga class. Studies on yoga relaxation practices have also shown that longer periods of guided rest are associated with greater reductions in sympathetic nervous system activity and improvements in heart rate variability, a marker of parasympathetic regulation.

For this reason, consider allowing enough time for students to experience genuine rest rather than simply ending class with a brief pause. As a general guideline:

60 to 75 minute class: Allow approximately 10 to 12 minutes for Savasana.
90 minute class: Allow approximately 12 to 15 minutes for Savasana.

Rather than viewing Savasana as the final few minutes of class, consider it an essential component of the practice itself. It is during this time that students often integrate movement, breath, and awareness, allowing the nervous system to process the experience before returning to daily life.

CHILD'S POSE

BALASANA

DOWNWARD FACING DOG ADHO MUKHA SVANASANA

RAGDOLL

UTTANASANA (RAGDOLL VARIATION)

MOUNTAIN POSE

TADASANA (SAMASTHITIHI)

HALF WAY LIFT

ARDHA UTTANASANA

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PLANK

PHALAKASANA (KUMBHAKASANA)

LOW PLANK (FOUR-LIMBED STAFF POSE)

CHATURANGA DANDASANA

UPWARD FACING DOG

URDHVA MUKHA SVANASANA

CHAIR POSE

UTKATASANA

WARRIOR I

VIRABHADRASANA I

WARRIOR I

VIRABHADRASANA I

WARRIOR II

VIRABHADRASANA II

CRESCENT LUNGE

ANJANEYASANA

REVOLVED CRESCENT LUNGE

PARIVRTTA ANJANEYASANA

EXTENDED SIDE ANGLE POSE

UTTHITA PARSVAKONASANA

SIDE PLANK

VASISTHASANA

PRAYER TWIST

PARIVRTTA UTKATASANA

GARLAND POSE

MALASANA

EAGLE POSE

GARUDASANA

STANDING LEG RAISE

UTTHITA HASTA PADANGUSTHASANA

WARRIOR III

VIRABHADRASANA III

DANCER POSE

NATARAJASANA

TREE POSE

VRKSASANA

TRIANGLE POSE

UTTHITA TRIKONASANA

WIDE LEGGED FORWARD FOLD

PRASARITA PADOTTANASANA

PYRAMID POSE

PARSVOTTANASANA

HALF MOON POSE

ARDHA CHANDRASANA

STANDING SPLITS

URDHVA PRASARITA EKA PADASANA

LIZARD POSE

UTTHAN PRISTHASANA

PIGEON POSE

ARDHA KAPOTASANA (HALF PIGEON)

EKA PADA RAJAKAPOTASANA (KING PIGEON VARIATION)

FIRE LOG POSE

AGNISTAMBHASANA

SEATED FORWARD FOLD

PASCHIMOTTANASANA

HEAD TO KNEE POSE

JANU SIRSASANA

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BOAT POSE

NAVASANA

BRIDGE POSE

SETU BANDHA SARVANGASANA

WHEEL POSE

URDHVA DHANURASANA

HAPPY BABY POSE

ANANDA BALASANA

MATSYENDRA = LORD OF THE FISHES ASANA = POSTURE

RECLINED FIGURE FOUR

SUPTA KAPOTASANA

SAVASANA

DOWNWARD FACING DOG
ADHO MUKHA SVANASANA

MATSYENDRA = LORD OF THE FISHES
ASANA = POSTURE