Poses

Utthita Ashwa Sanchalanasana (High Lunge Pose) Interesting Fact: Utthita Ashwa Sanchalanasana, also known as High Lunge Pose, is a dynamic and powerful pose that is often used in Vinyasa and Ashtanga yoga sequences. The name “Ashwa Sanchalanasana” translates to “Horse Riding Pose,” symbolizing the strength and stability required to hold this posture, much like a […]

Heron Pose (Krounchasana) Interesting Fact: Heron Pose, or Krounchasana, is named after the heron bird, known for its long legs and graceful stance. This pose mimics the bird’s elegant posture, providing a deep stretch that enhances flexibility and strength. It is a challenging seated posture that combines elements of both Ardha Virasana (Half Hero Pose)

Hero Pose (Virasana) Interesting Fact: Hero Pose, or Virasana, is often used as a comfortable seated position for meditation and pranayama (breathing exercises). The name “Virasana” comes from the Sanskrit words “vira” (hero) and “asana” (pose), symbolizing the inner strength and courage that the pose cultivates. Benefits of Hero Pose Physical Benefits: Energetic Benefits: Contraindications

Supta Virasana (Reclining Hero Pose) Interesting Fact Supta Virasana, or Reclining Hero Pose, is a restorative yoga posture that has been used for centuries to promote deep relaxation and flexibility. It is particularly revered in traditional yoga practices for its ability to open the front body and improve digestion. Benefits Contraindications Practice Guide Performing Supta

Head-to-Knee Pose (Janu Sirsasana) Interesting Fact: Head-to-Knee Pose, or Janu Sirsasana, is named for the way the head moves towards the knee in this forward bend. This pose is not just about flexibility; it also incorporates a gentle spinal twist, making it a comprehensive stretch for the entire body. It is often used in yoga

Happy Baby Pose (Ananda Balasana) Interesting Fact: Happy Baby Pose, or Ananda Balasana, is named for the joyful and carefree way babies often lie on their backs, holding their feet. This pose is a gentle and soothing stretch that mimics this playful position, promoting relaxation and a sense of childlike happiness. Benefits of Happy Baby

Handstand Pose (Adho Mukha Vrksasana) Interesting Fact: Handstand Pose, or Adho Mukha Vrksasana, translates to “Downward-Facing Tree Pose” in Sanskrit. This inversion is not only a physical challenge but also a mental one, requiring focus, strength, and balance. Practicing handstands can give you a new perspective, both literally and figuratively, as you see the world

Half Moon Pose (Ardha Chandrasana) Interesting Fact: Half Moon Pose, or Ardha Chandrasana, is named after the half-moon shape that the body forms in this pose. It is a powerful balancing pose that combines strength, flexibility, and concentration. This pose is unique in that it brings together the energies of the sun and the moon,

Half Lord of the Fishes Pose (Ardha Matsyendrasana) Interesting Fact: Half Lord of the Fishes Pose, or Ardha Matsyendrasana, is named after the sage Matsyendra, who is said to have been one of the first teachers of Hatha Yoga. This pose is a deep, restorative twist that is both strengthening and rejuvenating, often practiced towards

Half Frog Pose (Ardha Bhekasana) Interesting Fact: Half Frog Pose, or Ardha Bhekasana, is a preparatory pose for deeper backbends like Full Frog Pose (Bhekasana) and Bow Pose (Dhanurasana). It is particularly beneficial for athletes and those who spend long hours sitting, as it helps to open the hips and stretch the front of the

Gate Pose (Parighasana) Interesting Fact: Gate Pose, or Parighasana, is named after the bar or beam used to close a gate. This pose mimics the shape of a gate latch, providing a unique lateral stretch that is often overlooked in many yoga practices. It is a wonderful way to open up the side body and

Garland Pose (Malasana) Interesting Fact: Garland Pose, or Malasana, is often referred to as the “yogic squat.” This pose is a natural resting position in many cultures, particularly in Asia, where people often squat while eating, working, or socializing. It is a fundamental pose that helps maintain flexibility and mobility in the hips and lower

Four-Limbed Staff Pose (Chaturanga Dandasana) Interesting Fact: Four-Limbed Staff Pose, or Chaturanga Dandasana, is a foundational pose in many yoga sequences, particularly in Vinyasa and Ashtanga practices. The name “Chaturanga” comes from the Sanskrit words “chatur” (four) and “anga” (limb), referring to the four points of contact with the ground: the hands and feet. This

Forearm Plank Pose (Phalakasana II) Interesting Fact: Forearm Plank Pose, also known as Dolphin Plank Pose, is a powerful core-strengthening exercise that is often used in both yoga and fitness routines. It is a variation of the traditional plank pose and is particularly beneficial for those looking to build upper body strength without putting too

Firefly Pose (Tittibhasana) Interesting Fact: Firefly Pose, or Tittibhasana, is named after the firefly, symbolizing lightness and agility. This advanced arm balance pose requires both strength and flexibility, making it a favorite among seasoned yoga practitioners. Benefits of Firefly Pose Physical Benefits: Energetic Benefits: Contraindications Practice Guide 1. Getting into the Pose: 2. Lifting Off:

Fire Log Pose (Agnistambhasana) Interesting Fact: Fire Log Pose, also known as Agnistambhasana or Double Pigeon, is named for the way the legs stack like logs in a fire. This pose is particularly effective for opening the hips and is often used to prepare the body for deeper hip stretches and seated meditation. Benefits of

Extended Side Angle Pose (Utthita Parsvakonasana) Interesting Fact: Extended Side Angle Pose, or Utthita Parsvakonasana, is a dynamic standing posture that combines strength, flexibility, and balance. It is often used in yoga sequences to transition between poses, making it a versatile and foundational asana in many practices. Benefits of Extended Side Angle Pose Physical Benefits:

Extended Big-Toe Pose (Utthita Hasta Padangusthasana) Interesting Fact: Extended Big-Toe Pose, or Utthita Hasta Padangusthasana, is a powerful balancing posture that not only challenges your physical stability but also enhances your mental focus. This pose is often used in yoga sequences to improve concentration and body awareness. Benefits of Extended Big-Toe Pose Physical Benefits: Energetic

Eka Pada Koundinyanasana II (One-Legged Sage Koundinya’s Pose II) Interesting Fact: Eka Pada Koundinyanasana II is named after the sage Koundinya, who is celebrated for his wisdom and spiritual teachings. This pose is a powerful arm balance that combines strength, flexibility, and balance, making it a favorite among advanced yoga practitioners. Benefits of Eka Pada

Eka Pada Koundinyanasana I (One-Legged Sage Koundinya’s Pose I) Interesting Fact: Eka Pada Koundinyanasana I is named after the sage Koundinya, who is known for his wisdom and strength. This pose is a testament to the balance between strength and flexibility, requiring both physical power and mental focus. Benefits of Eka Pada Koundinyanasana I Physical

Eight-Angle Pose (Astavakrasana) Interesting Fact: Eight-Angle Pose, or Astavakrasana, is named after the sage Astavakra, who was born with eight physical deformities. Despite his physical challenges, he became a revered spiritual teacher, symbolizing the triumph of inner strength and wisdom over physical limitations. Benefits of Eight-Angle Pose Physical Benefits: Energetic Benefits: Contraindications Practice Guide 1.

Easy Pose (Sukhasana) Interesting Fact: Sukhasana, or Easy Pose, is often one of the first poses taught in yoga classes due to its simplicity and accessibility. Despite its name, “Easy Pose,” it can be quite challenging to maintain proper alignment and comfort for extended periods, making it a foundational posture for developing mindfulness and body

Eagle Pose (Garudasana) Interesting Fact: Eagle Pose, or Garudasana, is named after Garuda, the king of birds in Hindu mythology. Garuda is known for his strength and vigilance, qualities that are mirrored in this pose’s focus on balance and concentration. Benefits of Eagle Pose Physical Benefits: Energetic Benefits: Contraindications: Practice Guide Dristi (Gaze): Focus on

Downward-Facing Dog Pose (Adho Mukha Svanasana) Interesting Fact: Downward-Facing Dog, or Adho Mukha Svanasana, is one of the most iconic yoga poses. It is often used as a transitional pose in Vinyasa sequences and is a key component of Sun Salutations. This pose is named after the way dogs naturally stretch their bodies. Benefits of

Dolphin Pose (Ardha Pincha Mayurasana) Interesting Fact: Dolphin Pose, also known as Ardha Pincha Mayurasana, is often used as a preparatory pose for more advanced inversions like Forearm Stand (Pincha Mayurasana). It provides similar benefits to Downward-Facing Dog but with less strain on the wrists. Benefits of Dolphin Pose Physical Benefits: Energetic Benefits: Contraindications: Practice

Lord of the Dance Pose (Natarajasana) Interesting Fact: Lord of the Dance Pose, or Natarajasana, is named after the Hindu deity Shiva in his form as Nataraja, the cosmic dancer. This pose symbolizes the dance of creation and destruction, embodying grace, strength, and balance. The iconic image of Nataraja depicts Shiva with one leg lifted

Crow Pose (Kakasana) Interesting Fact: Crow Pose, or Kakasana, is one of the first arm balances taught in yoga. It is often considered a gateway pose to more advanced arm balances and inversions. Benefits of Crow Pose Physical Benefits: Energetic Benefits: Contraindications Practice Guide Step-by-Step Instructions Pro Tips ● Use Props: Place a block under

Ashta Chandrasana (Crescent Lunge Pose) Interesting Fact: Ashta Chandrasana, also known as Crescent Lunge Pose, is named for its resemblance to a crescent moon. The name “Ashta Chandrasana” translates to “Eight Moon Pose,” symbolizing the balance and strength required to hold this posture, much like the phases of the moon. Benefits of Ashta Chandrasana Physical

Crane Pose (Bakasana) Interesting Fact: Crane Pose, also known as Bakasana, is often confused with Crow Pose (Kakasana). While both poses involve balancing on the hands, Crane Pose requires straighter arms, making it more challenging. Benefits of Crane Pose Physical Benefits: Energetic Benefits: Contraindications Practice Guide Step-by-Step Instructions Pro Tips ● Use Props: Place a

Cow Pose (Bitilasana) Interesting Fact: The name “Bitilasana” comes from the Sanskrit word “Bitila,” meaning cow. The pose is named for its resemblance to a cow stretching its back. Benefits of Cow Pose Physical Benefits: Energetic Benefits: Contraindications Practice Guide Step-by-Step Instructions Pro Tips ● Use Props: If you have wrist pain, place a folded