Author: nadayogi

Sanskrit: Utthita Hasta Padangusthasana

oo-tee-tah ha-stah PAH-DAHN-goos-TAH-sah-nah

Benefits

Strengthens legs, stretches hamstrings; Tones; digestive system; Improves balance and focus

Standard Cues

Begin in Mountain. Shift your weight to your right foot. Bend your left knee with an exhale and hook your big toe with your left index and middle fingers. Bring your right hand to your hip with an inhale. Slowly extend your left foot out and up with an exhale. Draw your shoulders back.

Hold the pose and take slow, deep breaths. Slowly lower your leg with an exhale. 

Change sides.

Short Cues and Options

Shoulders relaxed
Spine straight
Hips squared
Steady gaze
Do not lock knee
Keep your lifted knee bent.

Precautionary Warnings

Avoid this pose if you have ankle or low back injury.

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Sanskrit: Utthan Pristhasana

OOT-ahn prish-TAH-sah-nah

Benefits

Opens hips, groins and hamstrings
Stretches abdominal organs
Increases energy

Standard Cues

Begin in Downward Facing Dog. Reach your right leg toward the sky with an inhale. Place your right foot outside of your right hand with an exhale.

Lower your elbows to the floor underneath your shoulders, forearms parallel. Check that your right knee is aligned over your ankle.

Hold the pose and take slow, deep breaths.

Rise onto your hands with an inhale. Reach your right leg up and back with an exhale, then return to Downward Facing Dog. Change sides.

Modification

Rest your back knee on the floor or rest your forearms on a block.

Short Cues and options

Draw shoulder blades together
Extend chest forward
Hug right knee in
Align knee over ankle

Precautionary Warnings

Avoid this pose if you have knee injury.

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Sanskrit: Uttana Shishosana

OO-TAH-NAH shee-SHOW-sah-nah

Benefits

Stretches spine and shoulders
Relieves gas and bloating
Calms mind

Standard Cues

Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips.

Slowly walk your hands forward with an exhale, keeping your hips over your knees.

Sink your chest toward the floor and if possible, rest your forehead on the floor.

Hold the pose and take slow, deep breaths. Walk your hands toward you with an inhale to return to all fours.

Modification

Place a folded blanket under your knees.

Short Cues and options

Keep hips over knees
Hands shoulder distance wide
Knees hip distance wide
Release chest toward floor

Precautionary Warnings

Avoid this pose if you have knee injury.

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Sanskrit: Utkatasana

oot-kah-TAH-sah-nah

Benefits

Strengthens legs
stretches shoulders and chest
Massages heart
Brings vitality

Standard Cues

Stand with your feet together or hip-width apart, feet parallel
Reach your arms toward the sky with an inhale, palms facing each other.

Bend your knees with an exhale and shift your hips back and down, as if you’re sitting on an imaginary chair. Make sure that your knees are not beyond your toes. Gaze diagonally downward.

Hold the pose and take slow, deep breaths.

Rise with an inhale, then exhale and release your arms.

Short Cues and Options

Draw shoulders away from ears
Tuck tailbone under
Keep knees behind toes

Precautionary Warnings

Avoid this pose if you have low blood pressure.

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Sanskrit: Utkata Konasana

oot-KAH-tah ko-NAH-sah-nah

Benefits

Strengthens legs, opens chest and hips; Stimulates respiratory system; Builds focus and balance

Standard Cues

Stand with your feet together. Step your feet 3 apart with an exhale, pointing your toes diagonally outward. Lift your arms with an inhale, bringing your upper arms parallel to the floor and forearms vertical, hands facing forward. Spread your fingers wide. Lower into a squat with an exhale. Point your tailbone toward the floor. Draw your knees back so that they’re aligned over your ankles. Lift your chest and soften your shoulders.

Hold the pose and take slow, deep breaths. Release your arms with an exhale and straighten your legs. Step your feet together.

Short Cues and Options

Externally rotate inner thighs
Point tailbone toward floor
Keep torso vertical
Align knees over ankles
Rest your hands on your hips.

Precautionary Warnings

None listed

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Sanskrit: Ustrasana

oosh-TRAH-sah-nah

Benefits

Stretches front body; improves posture
Stimulates abdominal organs
Relieves fatigue and anxiety

Standard Cues

Begin kneeling with your knees hip-width apart. Curl your toes under.

Place your hands on your lower back. Lengthen your spine and expand your chest with an inhale.

Slowly arch back with an exhale, keeping your hips over your knees. One at a time, bring your hands to the insides of your ankles.

Rest your neck in a neutral position.

Hold the pose and take slow, deep breaths.

Return your hands to your back, then rise with an inhale and sit back on your heels.

Modification: Keep your hands on your low back to lessen the stretch.

Short Cues and options

Keep neck neutral
Reach chest toward sky
Bring feet hip-width apart
Lengthen tailbone toward floor

Precautionary Warnings

Avoid this pose if you have a neck or back injury.

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Sanskrit: Urdhva Prasarita Eka Padasana

OORD-vah pra-SAR-ee-tah eh kuh PAH-DAH-sah-nah

Benefits

Stretches and strengthens legs; Stimulates kidneys and liver; Improves memory and concentration

Standard Cues

Stand with your feet together and parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down. Reach your palms toward the floor on either side of your feet. Draw your kneecaps up and lift your sitting bones toward the sky. Shift your weight to your right foot. Reach your left foot back and up with an inhale. Draw your torso toward your thigh.

Hold the pose and take slow, deep breaths. Lower your leg with an exhale. Change sides.

Short Cues and Options

Point standing knee forward
Square hips toward floor
Draw torso toward thigh
Relax neck
Lift raised leg parallel to the floor.

Precautionary Warnings

Avoid this pose if you have high blood pressure.

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Sanskrit: Urdhva Hastasana

erd-vah ahs-TAHS-anna

Benefits

Stretches the entire body
Prepares the body for Yoga practice
Helps align the spinal column
Opens the shoulders
Improves digestion
Relieves mild anxiety and fatigue

Standard Cues

Stand in Tadasana (Mountain pose) with your feet together and arms at your sides.

Ground down through your feet by pressing evenly into the big toe, little toe, and heel.

As you inhale, sweep your arms out to the sides and then up toward the sky. Press your palms and fingers together, coming into prayer over your head.

With an exhale, release your shoulders away from your ears to open the chest. Draw your front ribs in, toward your spine, and lengthen your tailbone toward the ground.
Set your gaze up at your hands.

Hold this pose for a few gentle breaths. To release, lower your hands (in prayer) to heart center. If performing a vinyasa flow, exhale and hinge forward at the hips, coming into Uttanasana (Standing Forward Fold).

Short Cues and options

Ground down through all four corners of the feet.
Keep your tailbone in a neutral position.
Lower the shoulders away from the ears.
Do not let the front ribs protrude forward—draw them down and in.

Precautionary Warnings

Avoid if you have shoulder or neck injuries

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Sanskrit: Urdhva Dhanurasana

OORD-vah dhah-noor-AH-sah-nah

Benefits

Stretches spine and chest, strengthens legs and arms
Stimulates respiratory, digestive and cardiovascular systems
Gives vitality and energy

Standard Cues

Lie on your back with your feet flat on the floor, knees bent. Bring your feet hip distance wide. Reach your arms up with an inhale.

Place your palms next to your head, fingers pointing toward your shoulders. Keep your forearms parallel.

Press your hands and feet into the floor with an exhale and very gently rest on the top of your head. Pause.

Straighten your arms and legs on your next exhalation. Press your chest forward. Let your head hang. Hold the pose and breathe normally.

Carefully lower your head and then whole body to the floor with an exhale.

Modification

Rise onto your head only and stay here for one breath

Short Cues and options

Broaden shoulder blades
Avoid compressing low back
Feet parallel, hip-width apart
Keep arms parallel

Precautionary Warnings

This Asana should only be learned from a Yoga teacher. Avoid this pose if you have a back injury, heart problems or high or low blood pressure.

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Sanskrit: Tolasana

toe-LAHS-anna

Benefits

Strengthens the arms and wrists
Strengthens and tones the abdominal muscles
Reduces stiffness in the knees and ankles
Stimulates the digestive system
Opens the hip joints

Standard Cues

Begin in Padmasana (Lotus pose).

Flex your feet, pressing your ankles into your thighs.

Place both of your palms on the floor, next to your hips.

Exhale and press down firmly through the palms of your hands. Engage the abdominal muscles, and lift the buttocks and legs off the floor.

Then slowly lower yourself down onto the mat. Switch your leg crossing, and repeat on the other side.

Short Cues and options

Do not push yourself into this posture. If you feel pain in your knees at any point, come out of the pose.
Keep your spine straight, reaching the crown of your head toward the sky.
Keep your chin parallel to the floor.
Lower your shoulders away from the ears.

Precautionary Warnings

Avoid if you have shoulder or wrist injuries

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