Revolved Head to Knee Pose

Sanskrit: Parivrtta Janu Sirsasana

par-vrit-tuh jaw-new SHEER-SHAH-sah-nah

Benefits

Stretches spine, shoulders and torso
Stimulates abdominal organs
Invigorates mind

Standard Cues

Sit with your legs stretched in front of you. Bend your left leg and place the sole of your foot against your right upper thigh. Flex your right foot.

Stretch your right hand toward your right foot with an exhale. Twist your palm to the right so that your thumb points down. Clasp onto the inner edge of the foot.

Twist your torso upward. Reach your left arm toward the sky with an inhale. Lower it behind your head with an exhale and grab hold of the outer edge of your foot. Gaze upward.

Hold the pose and take slow, deep breaths. Carefully release and untwist with an exhale. Change sides.

Short Cues and options

Stretch elbows away from each other
Twist torso toward sky
Press shoulder against knee
Press bent leg toward floor

Precautionary Warnings

Avoid this pose if you have knee injury.

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Half Boat Pose

Sanskrit: Ardha Navasana

ard-ha NAH-VAH-sah-nah

Benefits

Strengthens core, spine and hip flexors
Stimulates digestive organs, kidneys and thyroid gland
Relieves stress and lethargy

Standard Cues

Sit with your knees bent, feet flat on the floor. Bring your knees and feet to touch.

Hold on to the backs of your knees. Lean back with an exhale so that your toes lift from the floor.

Balance on your sitting bones.

Release your hands and bring your arms and shins parallel to the floor. Balance in the pose and take slow, deep breaths.

Lower your feet with an exhale.

Short Cues and options

Keep lower front belly soft
Reach strongly through fingers
Balance on sit bones
Lengthen spine and keep back flat

Precautionary Warnings

Avoid this pose if you have low blood pressure, heart problems or a low back injury.

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Gate Pose

Sanskrit: Parighasana

par-ee-GHAH-sah-nah

Benefits

Stretches side body and pelvis; Tones abdominal organs; Promotes breath awareness

Standard Cues

Begin kneeling. With an exhale stretch your right leg to the right, toes pointing away. Keep your left hip aligned over your left knee. Stretch your arms wide and at shoulder height with an inhale.

Bend to the right with an exhale. Rest your right hand on your thigh or calf and reach your left arm up and over. Gaze toward your upper arm.

Hold the pose and take slow, deep breaths.

Rise with an inhale.

Change sides.

Short Cues and Options

Place hand above or below knee
Keep left hip over knee
Face torso Forward
Gaze forward. Bend only as far as is comfortable.

Precautionary Warnings

Avoid this pose if you have knee injury.

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Lotus Pose

Sanskrit: Padmasana

pahd-MAH-sah-nah

Benefits

Tones lower spine
GO Relaxes nervous system, reduces blood pressure
Keeps mind focused and alert
Redirects energy upward

Standard Cues

Sit with your legs stretched in front of you. Bend your right leg and place your ankle on top of your left thigh.

Bend your left leg and stack your ankle on top of your right thigh. Lengthen your spine.

Rest the backs of your hands on your knees with your thumbs and index fingers touching.

Relax your shoulders. Close your eyes. Hold the pose and take slow, deep breaths. Carefully release your legs.

Modification

Perform Half Lotus, bringing one ankle onto the thigh and the other just in front of the opposite shin.

Short Cues and options

Lengthen spine
Relax shoulders
Face soles of feet upward
Heels close to pubic bone

Precautionary Warnings

Avoid this pose if you have sciatica or knee issues.

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Forward Fold

Sanskrit: Uttanasana

00-TAH-NAH-sah-nah

Benefits

Stretches back body
Stimulates liver and kidneys
Calms mind

Standard Cues

Stand with your feet together, feet 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. Let your head hang.

Hold the pose and take slow, deep breaths.

Place your hands on your hips. Lengthen your spine with an inhale and rise to standing.

Short Cues and Options

Lift sit bones toward sky
Do not lock knees,
lift kneecaps
Relax neck
Press heels in
Bend your knees.
Hold onto your shins to lessen the stretch.to floor

Precautionary Warnings

Avoid this pose if you have high blood pressure.

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Peacock Pose

Sanskrit: Mayurasana

my-yur-AHS-anna

Benefits

Strengthens the forearms, wrists, and elbows
Massages the abdominal organs
Improves digestion
Stimulates the elimination of toxins
Develops mental and physical balance
Brings the three Ayurvedic doshas into harmony

Standard Cues

Kneel on the floor with your knees wide, and sit back on your heels. Place your palms on the floor, fingers pointing toward your feet.

Bend your elbows slightly and press your pinky fingers and forearms together. Lean forward and rest your torso on your upper arms. Your elbows should press into your belly at or below your navel.

Rest your forehead on the ground. Stretch your legs behind you, keeping your feet together.

Activate your legs and buttocks. Shift your weight slightly more forward and, with an exhale, lift your feet from the floor. Bring your legs and torso parallel to the ground.
Lift your head from the floor and gaze forward.

Stay in Peacock pose for several breaths. To release, inhale and lower your feet and knees to the floor.

Short Cues and options

Bring the torso and legs parallel to the floor.
Keep the elbows together.
Lengthen from the crown of your head to the heels of your feet.

Precautionary Warnings

Avoid if you have write or elbow injuries

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Fish Pose

Sanskrit: Matsyendrasana

maht-sven-DRAH-Sah-nah

Benefits

Stretches upper neck and back
Stimulates internal organs
Increases vitality

Standard Cues

Lie on your back with your feet together. Place your hands underneath your buttocks, palms down.

Push your elbows into the floor with an inhale and lift your chest toward the sky.

Bring the crown or top of your head to the floor. Keep most of your weight in your elbows.

Hold the pose and take slow, deep breaths.

Lift your head an inch off the floor with an exhale, then release all the way down.

Short Cues and options

Lift chest up
Keep mouth closed
Relax toes
Keep most of the weight in the elbows

Precautionary Warnings

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

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Cat Pose

Sanskrit: Marjariasana

mar-jar-ee-AH-sah-nah

Benefits

Stretches neck, shoulders and spine
Massages abdominal and reproductive organs
Relieves stress and balances emotions

Standard Cues

Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips. Bring your head to a neutral position.

With an inhale, arch your spine, reaching your head and tailbone toward the sky. Let your belly drop toward the floor.

With an exhale, round your spine, releasing your head and tailbone toward the floor.

Repeat this movement.

Modification

Place a folded blanket under your knees for cushion

Short Cues and options

Broaden shoulders
Align knees hip-width apart
Align wrists under shoulders

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Marichi’s Pose

Sanskrit: Marichyasana

mar-ee-chee-AHS-anna

Benefits

Tones the abdominal organs
Stretches the spine, shoulders, hips, and hamstrings
Calms the mind
Stimulates digestion

Standard Cues

Begin sitting in Dandasana (Staff pose). Bend your left knee and place your foot flat on the ground, close to the groin and against the right leg.

Reach your left arm and shoulder forward on the inside of your left leg. Face your palm outward, thumb facing down. Inhale and lengthen your torso. Then exhale and sweep your left arm around your left shin, resting the palm on your thigh.

Reach forward through the crown of your head and sweep your right arm behind your back. Clasp your right wrist with your left hand.

Inhale and lengthen your torso. As you exhale, fold forward over your left thigh. Open your chest by drawing your shoulder blades away from your ears.

Hold this pose for 30 seconds to a minute. Then release the arms and return to Staff pose. Repeat on the opposite side.

Short Cues and options

Draw your shoulders away from your ears.
Press your extended leg firmly into the floor.
Flex the foot of the extended leg.

Precautionary Warnings

Avoid if you have Asthma

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Garland (Yogi squat)

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Sanskrit: Malasana

MAH-LAH-sah-nah

Benefits

Stretches groins, hips and low back
GO Improves colon function; stimulates pelvic organs
Improves balance and focus

Standard Cues

Begin standing with your feet wide. Lower into a squat with an exhale. Bring your feet close together, but open your knees wider than your torso.

Bring your upper arms to the insides of your thighs and press your hands together in front of your chest. Hold the pose and take slow, deep breaths.

Rise with an inhale.

Short Cues and Options

Press upper arms against inner thighs
Lift and lengthen torso
Relax shoulders
Modification: Place a folded mat under your heels if they don’t touch the floor.

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