SEATED AND TWSTED

O
haradvaasana l (haradvaa's Twist)
This gentle twist is a tonic for the spine and the abdominal organs.
O
42:hasana (C4w Face P4se)
an't see the cow face? Notice that the crossed legs look like the lips. The bent-elbow arms, one up and one down, are the ears.
O
nista2-hasana (Fire L4 P4se)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
O
rdha Matsyendrasana (Half L4rd 4f the Fishes P4se)
This twist energizes the spine and stimulates the digestive fire.
O
'irasana (Her4 P4se)
'irasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.
O
$i2hasana (Li4n P4se)
n this seated pose, you can kneel on a folded blanket to pad the knees, shins, ankles, and the tops of the feet.
O
Marichyasana lll (Marichi's P4se)
arichi's Pose is sometimes called the Sage's Pose.
O
Pasasana (N44se P4se)
n the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."
O
Parivrtta |an: $irsasana (Rev4lved Headt4Knee P4se)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward
bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
O
addha K4nasana (4:nd nle P4se)
ound Angle Pose is an excellent groin and hip-opener.
O
$:hasana (Easy P4se)
Don't let the name fool you. f you're used to sitting in chairs, Sukhasana can be quite challenging.
O
Parip:rna Navasana (F:ll 4at P4se)
Abdominal and deep hip flexor strengthener, requires you to balance on the tripod of your sitting bones and tailbone.
O
|an: $irsasana (Headt4Knee F4rward end)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
O
Kr4:nchasana (Her4n P4se)
ntensifies the stretch of Triang ukha Eka Pada Pashcimottanasana.
O
Pad2asana (L4t:s P4se)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.
O
Han:2anasana (M4ney P4se)
Hanuman, is a figure in Hindu mythology. The word "Hanuman" literally means "having large jaws."
O
Marichyasana l (P4se Dedicated t4 the $ae Marichi, l)
arichi is the 'edic Adam, and the "father" of humanity.
O
Dandasana ($taff P4se)
t might look easy, but there's more to Staff Pose than meets the eye.



STANDNG
&pavistha K4nasana (Widenle $eated F4rward end)
A good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.
O
Padan:sthasana (i T4e P4se)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
O
D4lphin P4se
A nice shoulder-opening. Also strengthens the core, arms, and legs.
O
ar:dasana (Eale P4se)
ou need strength, flexibility, and endurance, and unwavering concentration.
O
&tthita Parsva4nasana (Extended $ide nle P4se)
Stretch along the top side of the body, from the back heel through the raised arm.
O
Malasana (arland P4se)
This pose stretches the ankles, groin, and back torso. f your heels don't reach the floor, rest them on a folded blanket.
O
rdha Chandrasana (Half M44n P4se)
Highly effective strengthener for the legs and ankles.
O
Hih L:ne, 'ariati4n
This variation of High Lunge is also a great preparation for the full version of 'irabhadrasana Pose (Warrior Pose).
O
Nataraasana (L4rd 4f the Dance P4se)
Nataraja is another name for Shiva. His dance symbolizes cosmic energy.
O
Tadasana (M4:ntain P4se)
Practiced as a starting position for standing poses, in between standing poses, or by itself to improve posture.
O
&tatasana (Chair P4se)
hair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.
O
dh4 M:ha $vanasana (D4wnwardFacin D4)
ne of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
O
&tthita Hasta Padan:stasana (Extended HandT4iT4e P4se)
aintaining solid grounding through the standing foot helps keep you steady.
O
&tthita Tri4nasana (Extended Trianle P4se)
Triangle Pose is the quintessential standing pose in many styles of yoga.
O
Parihasana (ate P4se)
The torso is curved to the side over the straightened leg.
O
Hih L:ne
There's no agreed-upon Sanskrit name for this pose, though some schools of yoga call it the Ashva Sanchalanasana, or Horse Rider's Pose.
O
Parsv4ttanasana (lntense $ide $tretch P4se)
This beginner variation is done with the hands on the floor.
O
naneyasana (L4w L:ne)
This lunge variation stretches the thighs and groins and opens the chest.
O
Parivrtta Parsva4nasana (Rev4lved $ide nle P4se)
ne of three revolved variations of standing poses.
O
Parivrtta Tri4nasana (Rev4lved Trianle P4se)
&sually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.
O
&rdhva Prasarita Ea Padasana ($tandin $plit)
When you practice Standing Splits focus on the stretch in your quad and hamstring, not how high you can lift your leg.
O
&rdhva Hastasana (&pward $al:te)
&rdhva Hastasana literally translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm
tree).
O
'ira-hadrasana ll (Warri4r ll P4se)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
O
Prasarita Pad4ttanasana (WideLeed F4rward end)
The pose as described here is technically known as Prasarita Padottanasana .


O
rdha &ttanasana ($tandin Half F4rward end)
Half ntense Stretch Pose is commonly known as Half Standing Forward end Pose
O
'rsasana (Tree P4se)
'rksasana clarifies just how challenging it can be to stand on one leg.
O
'ira-hadrasana l (Warri4r l P4se)
What's really being commemorated in this pose's name, and held up as an ideal for all practitioners, is the "spiritual warrior."
O
'ira-hadrasana lll (Warri4r lll P4se)
ustomarily entered from 'irabhadrasana . Here we'll move into the pose from a high lunge position.


AR ALANE PSES

O
aasana (Crane P4se)
A compact arm balance, rane Pose tones and strengthens the abdominal organs and arms.
O
stavarasana (Eihtnle P4se)
This pose is named in honor of Astavakra (literally, "eight curves"), a sage born, because of his father's curse, with deformed limbs, later
made straight after bathing in the Samanga river.
O
Titti-hasana (Firefly P4se)
This arm balance requires more core strength than arm strength.
O
May:rasana (Peac4c P4se)
n Hindu lore, the peacock is a symbol of immortality and love.
O
Ea Pada K4:ndiyanasana l (P4se Dedicated t4 the $ae K4:ndinya l)
Eka Pada Koundinyasana is a twist, but it's one in which the legs go in separate ways.
O
T4lasana ($cale P4se)
The head, torso, and legs hang from and balance on the hands like the pans of an old-fashioned scale.
O
Parsva aasana ($ide Crane P4se)
The key to Parsva akasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.
O
P:rv4ttanasana (&pward Plan P4se)
Purvottanasana counteracts the effects of haturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
O
D4lphin Plan P4se
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.
O
Pincha May:rasana (Feathered Peac4c P4se)
This pose is also commonly called Forearm or Elbow alance.
O
Chat:rana Dandasana (F4:rLi2-ed $taff P4se)
The challenging yoga push-up frequently practiced as part of the traditional Sun Salutation sequence.
O
Plan P4se
Plank Pose is a good precursor to more challenging arm balances.
O
Ea Pada K4:ndiyanasana ll (P4se Dedicated t4 the $ae K4:ndinya ll)
Tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.
O
h:apidasana ($h4:lderPressin P4se)
This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing
practice.
O
'asisthasana ($ide Plan P4se)
A powerful arm and wrist strengthener. ight also be called the ne-Arm alance.
O
Ca2atarasana (Wild Thin)
ne poetic translation of this pose means "the ecstatic unfolding of the enraptured heart."

RE
O
Mararyasana (Cat P4se )
This pose provides a gentle massage to the spine and belly organs.
O
D4lphin Plan P4se
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.
O
Parip:rna Navasana (F:ll 4at P4se)
Abdominal and deep hip flexor strengthener, requires you to balance on the tripod of your sitting bones and tailbone.
O
Plan P4se
Plank Pose is a good precursor to more challenging arm balances.
O
nantasana ($ideReclinin Le Lift)
This side-reclining pose stretches the backs of the legs, the sides of the torso, and tones the belly.
O
aasana (Crane P4se)
A compact arm balance, rane Pose tones and strengthens the abdominal organs and arms.
O
D4lphin P4se
A nice shoulder-opening. Also strengthens the core, arms, and legs.
O
nanda alasana (Happy a-y P4se)
This pose gently brings a greater awareness to the hip joints.
O
h:apidasana ($h4:lderPressin P4se)
This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing
practice.

8ACkWA8u 8LnuS
O
Dhan:rasana (4w P4se)
The torso and legs represent the body of the bow, and the arms the string.
O
&strasana (Ca2el P4se)
For this pose you can pad your knees and shins with a thickly folded blanket.
O
itilasana (C4w P4se)
ow Pose is an easy, gentle way to warm up the spine.
O
Matsyasana (Fish P4se)
t is said that if you perform this pose in water, you will be able to float like a fish.
O
Kap4tasana (Kin Pie4n P4se)
nvigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.
O
Nataraasana (L4rd 4f the Dance P4se)
Nataraja is another name for Shiva. His dance symbolizes cosmic energy.
O
Ea Pada Raaap4tasana ll (OneLeed Kin Pie4n P4se ll)
Nowadays we simply shoo pigeons away from our public gathering places. ut in 'edic times, 3,000 years ago, the pigeon was a bird of ill
omen, the messenger of the goddess Nirriti, a personification of misfortune, misery, and death.
O
&rdhva Dhan:rasana (&pward 4w 4r Wheel P4se)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.
O
&rdhva M:ha $vanasana (&pwardFacin D4)
&pward-Facing Dog will challenge you to lift and open your chest.
O
$et: andha $arvanasana (ride P4se)
alms the brain and rejuvenates tired legs.
O
h:anasana (C4-ra P4se)
This posture promotes flexibility in the spine and encourages the chest to open.
O
Pincha May:rasana (Feathered Peac4c P4se)
This pose is also commonly called Forearm or Elbow alance.
O
rdha heasana (Half Fr4 P4se)
This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.
O
$ala2-hasana (L4c:st P4se)
An effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper backbends.
O
Ea Pada Raaap4tasana (OneLeed Kin Pie4n P4se)
Deep backbend that puffs the chest, making a yogi resemble a pigeon.
O
$phinx P4se
Sphinx Pose is the infant of backbends. t can be practiced with either an active or passive approach.
O
Dwi Pada 'iparita Dandasana (&pward Facin Tw4F44t $taff P4se )
an you practice Wheel with straight arms and Headstand without strain? Then, you're ready.
O
Ca2atarasana (Wild Thin)
ne poetic translation of this pose means "the ecstatic unfolding of the enraptured heart."


FRWARD ENDS
O
Padan:sthasana (i T4e P4se)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
O
alasana (Child's P4se)
alasana is a restful pose that can be sequenced between more challenging asanas.
O
&ttana $hish4sana (Extended P:ppy P4se)
A cross between hild's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.
O
|an: $irsasana (Headt4Knee F4rward end)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
O
Marichyasana l (P4se Dedicated t4 the $ae Marichi, l)
arichi is the 'edic Adam, and the "father" of humanity.
O
&ttanasana ($tandin F4rward end)
&ttanasana will wake up your hamstrings and soothe your mind.
O
&pavistha K4nasana (Widenle $eated F4rward end)
A good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.
O
addha K4nasana (4:nd nle P4se)
ound Angle Pose is an excellent groin and hip-opener.
O
dh4 M:ha $vanasana (D4wnwardFacin D4)
ne of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
O
nanda alasana (Happy a-y P4se)
This pose gently brings a greater awareness to the hip joints.
O
Parsv4ttanasana (lntense $ide $tretch P4se)
This beginner variation is done with the hands on the floor.
O
Paschi24ttanasana ($eated F4rward end)
Paschimottanasana can help a distracted mind unwind.
O
rdha &ttanasana ($tandin Half F4rward end)
Half ntense Stretch Pose is commonly known as Half Standing Forward end Pose
O
Prasarita Pad4ttanasana (WideLeed F4rward end)
The pose as described here is technically known as Prasarita Padottanasana .

N'ERSNS
O
Pincha May:rasana (Feathered Peac4c P4se)
This pose is also commonly called Forearm or Elbow alance.
O
Halasana (Pl4w P4se)
Plow Pose reduces backache and can help you get to sleep.
O
$ala2-a $arvanasana ($:pp4rted $h4:lderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.
O
dh4 M:ha 'rsasana (Handstand)
The alignment in Handstand is exactly the same as it is in ountain, the only difference being in the position of the arms.
O
$ala2-a $irsasana ($:pp4rted Headstand)
Standing on your head in proper alignment calms the brain and strengthens the


RESTRAT'E
O
alasana (Child's P4se)
alasana is a restful pose that can be sequenced between more challenging asanas.
O
'iparita Karani (Les&ptheWall P4se)
odern yogis agree that 'iparita Karani may have the power to cure whatever ails you.
O
$:pta addha K4nasana (Reclinin 4:nd nle P4se)
A classic restorative posture. an be modified for any level of hip and groin resistance.
O
$avasana (C4rpse P4se)
Savasana is a pose of total relaxation--making it one of the most challenging asanas.
O
$:pta Padan:sthasana (Reclinin i T4e P4se)
Provides relief from backache and stretches the hips, hamstrings, and calves.
O
$:pta 'irasana (Reclinin Her4 P4se)
ntensifies the stretch in the thighs and ankles of its upright version.

1. Let's start by sitting on our heels in 'ajrasana (Thunderbolt Pose) and spreading open our hands as pictured
below. pening the hands like this is also known as the Abhaya or Fearless udra. Let's call on our boundless
courage to spread our colorful feathers today and express ourselves more truly in our lives. With your hands open,
now bend your elbows like haturanga and get a feel for the hands opening. Stay open to taking each step, one
breath at a time.

2. Now tuck your toes under to brighten up your feet. Swim you hands around and begin to lean some of your weight
into your hands. reate some space between both hands, a broader base makes it easier to balance. As you "bird"
your way up, explore feeling the whole hands all and the fingers and thumbs, too. ou may notice the weight lands
more into the wrists; try to spread it around. r if you need room for your wrists and shoulders, fan them out a bit.

3. f you want to amp this one up for a breath or two, you may start to straighten the legs to come toward Downward
Facing Dog. ut because of the nature of our desk jobs and/or heavy use of the computer, our wrists might be pretty
resistant to bending at this angle. Give it a whirl, but back WA off if it's too much. ou can always taste it with your
knees down, lifting up the knees but keep them slightly bent. Feel how you can open up the energy and meridian
lines from the hands up through the arms and down through the legs and feet. Rest in hild's Pose as needed and
roll to release your hands until they relax.

4. Time to DG in. With the toes tucked under, knees bent and on the ground, move those elbows in deep on either
side of your navel, lower your head to the ground and begin to slide one leg back and then the other. Everything is
super-duper engaged--the legs are really working, the feet and toes have new meaning, and the breath will be your
best friend here.

5. righten up those toes even more and with a big inhale roll the whole shape forward on your elbows and lift your
head and your legs up. f you need support, take it. No sweat. Just belt the arms and walk your toes up on a block.
This is always a great place to perch.


6. nce you're up, breathe into the shape and practice balancing in the air, just for fun! Puff and fluff your feathers up
in the air with great delight, make the sound of a Peacock calling out to its beloved, "ayur ayur ayur!" ou may
start lifting and find that the elbows slide apart and you are in SPLATasana, flat on your face,that's just part of the
F&N!


7. Relax onto your heels, soften your eyes, and breathe. Feel the tremendous blessings and vibrations of the
beautiful bird. Now dance and roll your wrists around a few times until they meet in Namaste!