Trianga Mukhaikapada Paschimottanasana (One Leg Folded Forward Bend)
This is the one leg folded forward bend. Sit on the floor with your legs stretched out in front of you. Bend the right knee and move it so that it is resting by the side of the right hip. The toes are pointing backwards and the inner right calf will touch the outer right […]
Gorakshasana(Cowherd Pose)
This is the cowherd pose. Come into a padmasana pose and then stretch your arms out so they’re on the floor. Balancing on your hands, raise your hips off the floor. Rise up from the trunk so it is straight and vertical and try balancing on the knees. Try and take your hands off the […]
Merudandasana (Spinal Column Pose or Balancing Bear Pose)
This is the spinal column pose. Sit on the floor with your legs stretched out in front of you. Bend both knees so the feet are flat on the ground. Then separate them so you can hold on to the respective big toes using the thumb and first two fingers of your hands. Slowly lean […]
Ubhaya Padangusthasana (Both Big Toe Pose or Double Toe Hold or Balancing Stick Pose)
This is another seated pose, similar to the boat pose. Sit on the floor with your legs stretched out in front of you. Your hands should be resting on the floor, palms face down, next to the hips. Balancing on your buttocks, raise the legs straight off the ground so they are about 45 degrees […]
Paripurna Navasana(Full Boat Pose)
This is the full boat pose. Sit on the floor with your legs stretched out in front of you. Your hands should be resting on the floor, palms face down, next to the hips. Then balancing on the buttocks, raise the hands until they are parallel to the ground. Raise the legs straight off the […]
Bharadvajasana (Bharadvaja’s Twist or Torso Stretch Pose)
This is a seated twist names after mythological character Drona’s father. Sit on the ground with your legs stretched out in front of you. Bend both legs and move them back towards the right side of the body. They will be facing away from the body and resting near the right hip. Your buttocks will […]
Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Fold)
This is the half bounded lotus west intense stretch. It is a forward bend. Sit on the ground with your legs stretched out in front of you. Bend the left knee and bring it into half lotus pose so the left foot is close to the navel, resting on top of the right thigh. The […]
Ardha Padma Paschimottanasana (Half Lotus Forward Fold Pose)
This is the half lotus west intense stretch. It is another forward bend. Sit on the ground with the legs stretched out in front of you. Bend the left knee and place it on the opposite thigh near the navel. The left knee rests on the floor. Now reach your hands upwards and then bend […]
Parvatasana(Seated Mountain Pose)
This is the seated mountain pose. Sit comfortably in padmasana. Make sure your back is erect and relaxed and your neck is long and not stiff. Raise your hands above your head and interlock your fingers and turn your palms towards the sky. Press upwards through your hands so that you are stretching through your […]
Simhasana(Lion Pose)
This is the lion gesture. Sit on the ground with your legs stretched out in front of you. Rise up and place the bent right knee under your body with the right foot under the left sitting bone. Then place the bent left knee under the right sitting bone. The left ankle is under the […]