Yoga Mudrasana(Psychic Union Pose or Yoga Gesture)
This is known as the yoga gesture or psychic union pose. Start in padmasana, which is a seated pose with your arms intertwined and locked behind your back. Keep your eyes closed and relax, concentrating on the mooladhara chakra. Inhale and observe the breath rise from mooladhara to the ajna chakra. Hold the breath as […]
Ardha Matsyendrasana (Half Lord of the Fishes Pose or Half Spinal Twist Pose)
This is the half spinal twist. First sit on the floor with the legs stretched out in front of you. Bend the left knee, place it on the ground and sit in the left foot so the heel is under the left buttock. Then bend the right knee and lift the right leg and keep […]
Baddha Konasana(Bound Angle Pose or Cobbler Pose)
This is the bounded angle pose. First sit on the floor with the legs stretched out in front of you. Bend your knees. Bring the feet closer to the trunk of the body. Join the heels and soles of the feet and grasp the feet and bring them towards the perineum. Widen the thighs and […]
Upavistha Konasana(Wide Angle Seated Forward Bend Pose)
This is the wide angled seated forward bend pose. First sit on the floor with the legs stretched out in front of you. Now widen the distance between the legs as much as you can. Reach forward and grasp the toes with the respective thumb and first two fingers of your hand. Keep the spine […]
Ardha Navasana(Half Boat Pose)
This is the half boat pose. First sit on the floor with the legs stretched out in front of you. Link your fingers behind the back of your head. Exhale and recline the trunk while you raise both legs off the floor. Here you are resting only on the buttocks, keeping the knees straight and […]
Marichyasana(Half Spinal Twist Pose or Sage Marichi Pose)
This is a seated position and is named after the sage Mariachi. First sit on the floor with the legs stretched out in front of you. Bend your left knee and place the left foot flat on the floor and the calf should touch the back of the thigh. Exhale and turn the spine ninety […]
Gomukhasana(Cow Face Pose)
This is the cow faced pose and is a seated pose. First sit on the floor with the legs stretched out in front of you. Bend your left knee and sit on the left foot and then bend the right leg and bring it to rest on top of the left. The heels should be […]
Paschimottansana(Seated Forward Bend Pose)
Sit on the floor and stretch your legs out in front of you and keep the palms on the floor, near the hips. Breathe easily then on an exhale stretch out the hands and extend until you are grasping the toes. The right big toe is in between the right thumb and first two fingers […]
Parivrtta Janu Sirsasana(Revolved Head to Knee Pose)
This is the revolved head to knee pose. Sit on the floor and stretch your legs out in front of you. Bend the left leg and place the left heel as close to the right inner thigh as possible. Try and keep the right knee firmly touching the ground, it should not rise off. Now […]
Janu Sirsasana(Head to Knee Forward Bend Pose)
This is a pose in which you will attempt to touch your head to the knee. Sit on the floor and stretch your legs out in front of you. Bend the left leg and place the left heel as close to the right inner thigh as possible. Try and keep the right knee firmly touching […]