Virabhadrasana II

Virabhadrasana II / Warrior 2 Pose

  • Bend your front leg to 90 degrees
  • Keep your front knee over your ankle
  • Align your front heel to your back arch
  • Straighten your back leg
  • Lengthen all four sides of your torso evenly
  • Raise your belly gently in and up
  • Lift your sternum up
  • Reach your arms evenly away from each other
  • Gaze softly over your front fingertips
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Parivrtta Parsvakonasana

Parivrtta Parsvakonasana / Twisting Side Angle Pose

  • Bend your front leg to 90 degrees
  • Keep your front knee over your ankle
  • Straighten your back leg
  • Align your inner heels
  • Engage your abdominal muscles
  • Rotate your ribs up towards the ceiling
  • Open your elbows wide as your keep your palms together
  • Gaze towards the ceiling
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Virabhadrasana I

Virabhadrasana I / Warrior 1 Pose

  • Bend your front leg to 90 degrees
  • Keep your front knee over your ankle
  • Straighten your back leg
  • Align your inner heels
  • Neutral hips
  • Raise your belly gently in and up
  • Broaden across your collarbones
  • Arms up and over your head with your palms together

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Natarajasana

Natarajasana / Dancer Pose

  • Press down through your four corners of your standing foot
  • Flex your hip  and extend your knee on the standing-leg
  • Extend your hip and flex your knee on your lifted-leg
  • Extend your shoulders and externally rotate them
  • Straighten  your arms as you extend your elbows
  • Straighten your legs as you extend your knees 
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Urdhva Dhanurasana

Urdhva Dhanurasana / Upward Facing Bow Pose

  • Press down through your entire palms
  • Press down evenly through all four corners of your feet
  • Stack your shoulders over your hips
  • Open your chest
  • Extend your spine
  • Draw your knees in line with your hips
  • Let the head hang heavy
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Halasana

Halasana / Plow Pose

  • Flex your hips and adduct
  • Extend your knees
  • Evert your feet as you extend your toes
  • Flex your torso
  • Extend your shoulders and externally rotate
  • Flex your elbows
  • Supine your forearms
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Chaturanga Dandasana

Chaturanga Dandasana / Four-Limbed Staff Pose

  • Press down through the balls of your feet
  • Stack your elbows over your risk  and in line with your shoulders
  • Straighten your legs as you extend your knees firming your legs
  • Lift your frontal hip bones towards your rib bones
  • Extend your spine
  • Broaden across your collarbones
  • Keep your neck in line with your spine

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Bhujapidasana

Bhujapidasana / Arm Pressure pose

  • Press down through your palms and stretch through your fingers
  • Firm your arms
  • Extend the top of your sternum away from your navel
  • Hook your inner legs as high as possible over the back of your upper arms
  • Cross your feet at your ankles
  • Lift your ankles away from the floor
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Vrksasana

Vrksasana / Tree Pose

  • Root down through your front heel
  • Back heel up
  • Front thigh descends down
  • Back leg straight
  • Square hips
  • Abdominal muscles engaged
  • Rotate your torso
  • Namaste hands (Anjali mudra)

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Purvottanasana

Purvottanasana / Reverse Table Top

  • Press the four corners of your feet down into the floor
  • Press down through your entire palms
  • Extend your shoulders and externally rotate them
  • Straighten  your arms as you extend your elbows
  • Straighten your legs as you extend your knees 
  • Lift your frontal hip bones towards your rib bones
  • Extend your spine
  • Broaden across your collarbones
  • Let the head hang freely
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