Free Online Yoga Guide

Kapotasana – King Pigeon Pose

Step by Step Kneel upright, with your knees slightly narrower than hip width apart and your hips, shoulders, and head stacked directly above your knees. With your hands, press down against the back of your pelvis. On an inhalation, tuck your chin toward your sternum and lean your head and shoulders back as far as you can [...]

Badddha Konasana – Cobbler’s or Butterfly Pose

Sanskrit name: Baddha Konasana English Translation: Bound Angle Also Called: Butterfly Step by Step * Sit on the ground, bending both knees and bringing your feet together. * Using your hands, open your feet up like a book. Use your muscles to press your knees down towards the floor. This will help to open your hips up even more. * Lengthen [...]

Virasana Hero Pose

(veer-AHS-anna) vira = man, hero, chief Step by Step Kneel on the floor (on a folded blanket to pad your knees, shins, and feet if necessary), with your thighs perpendicular to the floor, and touch your inner knees together. Slide your feet apart, slightly wider than your hips, with the tops of the feet flat on the floor. [...]