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. [...]

Utkatasana – Chair Pose

(OOT-kah-TAHS-anna) utkata = powerful, fierce Step by Step Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms. Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and [...]

Virabhadrasana I & II – Warrior Poses

Warrior I Pose Virabhadra’s Pose is also known as the Warrior Pose (there are three variation of Warrior, of which this is customarily numbered 1). It may seem strange to name a yoga pose after a warrior; after all, aren’t yogis known for they’re non-violent ways? But remember that one of the most revered of all [...]

Parsva Uttanasana or Parsvottanasana

In Sanskrit parsva means sideways and uttan means extension thus this pose sideways-facing forward bend. Also known as runner’s stretch or pyramid pose it is an equal parts balancing posture that deeply stretches the backs of the legs and improves balance, mental functions and circulation. What is the technique of Parsvottanasana? Start with standing in Tadasana. Then [...]

Utthita Trikonasana (Extended Triangle Pose)

(oo-TEE-tah trik-cone-AHS-anna) utthita = extended trikona = three angle or triangle Triangle Pose is the quintessential standing pose in many styles of yoga. Benefits * Stretches and strengthens the thighs, knees, and ankles * Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine * Stimulates the abdominal organs * Helps relieve stress * Improves digestion * Helps relieve the symptoms of menopause * Therapeutic [...]

Extended Side Angle Pose

Utthita Parsvakonasana or the “Extended Sides Angle Pose.” (oo-TEE-tah parsh-vah-cone-AHS-anna) Step by Step Stand in Tadasana. On an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the [...]

Urdhva Hastasana (Upward Facing Hand Pose)

Urdhva Hastasana arises out of Tadasana. In this pose the sides of the body are full stretched and the spine lifted. By practicing the pose one feels rejuvenated and light. Find an even surface and stand with the feet together. Look down at the feet as this will help you to be more conscious of them. [...]

Tadasana—Standing Mountain Pose

General Guidelines: An open mind, empty stomach, and bare feet are recommended. Do not strain or force any movements. Breathe in through your nose and out through your mouth. Pay special attention to breath and body alignment. Hold each pose for a minimum of five inhalations/exhalations (about half a minute). Stand with your feet completely together, [...]