Category: Yoga Poses

Sanskrit: Viparita Virabhadrasana

VIP-ah-REE-tah VEER-ah-bhah-DRAH-sah-nah

Benefits

Strengthens legs and arms, improves spinal flexibility
Stimulates blood circulation
Reduces fatigue

Standard Cues

Begin standing in Warrior II with your left foot forward. Lower your right hand to your right thigh with an exhale.

With an inhale reach your left arm up and next to your ear, leaning into a slight backbend. Gaze up toward your left hand.

Hold the pose and take slow, deep breaths.

Return to Warrior II with an exhale. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.

Short Cues and Options

Align bicep next to ear
Lengthen through sides of waist
Do not compress low back
Align knee over ankle
Anchor outer edge of foot to floor

Precautionary Warnings

Avoid this pose if you have high blood pressure.

About the Artist! Click Here

Sanskrit: Virabhadrasana

VEER-ah-bhah-DRAH-sah-nah

Benefits

Strengthens arms and back; stretches hip flexors
Stretches lungs; stimulates digestion
Increases stamina; improves balance

Standard Cues

Begin standing. Step your left foot back about a leg length with an exhale. Keeping your heels in one line, point your left 45 degrees to the left. Face your torso forward.

Reach your arms toward the sky with an inhale, palms facing each other.

Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.

Hold the pose and take slow, deep breaths.

Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.

Short Cues and Options

Draw shoulders away from ears
Lengthen tailbone toward floor
Align knee over ankle
Keep heels in one line
Anchor outer edge of foot to floor

Precautionary Warnings

Avoid this pose if you have high blood pressure or heart problems.

Sanskrit: Vasishtasana

vah-seesh-TAH-sah-nah

Benefits

Se Strengthens arms and core
Balances nervous system
Improves focus and balance

Standard Cues

Begin in Plank. Press your weight into your right hand. Carefully roll to your right, stacking your left foot on top of right.

Rest your left hand on your left thigh with an exhale. Reach your hand toward the sky with an inhale, spreading your fingers wide. Lift your hips and keep your body in one diagonal line. Gaze toward the sky.

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

Modification: Keep your hand on your thigh, gaze downward or rest your bottom knee on the floor.

Short Cues and Options

Spread fingers wide
Avoid arching back
Reach hips up
Align wrist under shoulder
Stack heels

Precautionary Warnings

Avoid this pose if you have wrist or shoulder injury.

About the Artist! Click Here

Sanskrit: Utthita Parsvakonasana

oot-tee-tah PARSH-vah-ko-NAH-sah-nah

Benefits

Strengthens legs and ankles; stretches groins and shoulders
Stimulates abdominal organs
Improves stamina

Standard Cues

Begin standing. Step your feet 3 v2 to 4 feet apart with an inhale. Bring feet parallel.

Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right.

Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.

Bend to the right with an exhale, bringing your fingertips to the floor just outside of your right foot. Reach your left arm up with an inhale, then lower the arm alongside your ear, palm facing down. Gaze toward your top arm.

Hold the pose and take slow, deep breaths.

Rise with an inhale, then exhale and step your feet together. Change sides.

Short Cues and Options

Bring back leg, torso and extended arm in one diagonal line
Center body weight evenly between feet
Lightly rest fingertips on floor
Anchor outer edge of foot to floor
Align knee over ankle
Modification: Gaze toward the floor. Rest your forearm on your thigh instead of reaching to the floor.

Precautionary Warnings

Avoid this pose if you have high or low blood pressure.

About the Artist! Click Here

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.

About the Artist! Click Here

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.

About the Artist! Click Here

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.

About the Artist! Click Here

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.

About the Artist! Click Here

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

About the Artist! Click Here

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.

About the Artist! Click Here