Strengthens the inner thighs, triceps, and pectorals Tones and stimulates the abdominals organs Strengthens the spinal rotators Strengthens the forearm, wrist, and hand musculature Improves balance
Standard Cues
Start in a seated position. Bend your left knee and ground your palms down into your mat with slightly bent elbows. Draw your right knee over your right shoulder as high as possible.
Cross your left ankle over the right and press the feet together to bind.
Inhale, ground your palms, and bend your elbows—making sure they don’t splay out to the side.
On an exhale, begin to draw your body forward and lift your hips, feeling the weight transfer into your hands. Allow your elbows to bend deeper to bring the chest parallel to the floor.
Squeeze your thighs together to hug the upper arm, and press through your heels to extend the legs.
To exit the posture, exhale and slowly draw your body back to a sitting position. Gently release your legs. Repeat on the opposite side.
Short Cues and options
Keep the upper and lower spine lifted through the crown and firm your abdominals.
Squeeze the thighs together and press through the feet to extend the legs. Keep the palms active.
Be careful not to overstretch the shoulder joint by letting your chest sink through the arms.
Be cautious of your low spine and release if you feel any strain or tension while rotating or lifting.
Strengthens shoulders and back stretches hamstrings Improves digestion Calms mind, relieves fatigue
Standard Cues
Begin on all fours. Align your knees under your hips. Lower your elbows to the floor and align them underneath your shoulders, forearms parallel.
Tuck your toes under. Lift your knees from the floor with an exhale. Reach your tailbone up and back toward the sky behind you, straightening your legs. Align your head in between your upper arms.
Hold the pose and take slow, deep breaths.
Lower your knees to the floor with an exhale.
Modification
Bend your knees.
Short Cues and options
Draw lower ribs in Draw shoulder blades onto upper back Widen collarbones Press forearms into floor
Precautionary Warnings
Avoid this pose if you have high blood pressure or shoulder or neck injury.
Strengthens glutes, thighs and core; Improves digestion; Improves balance and coordination; relieves stress
Standard Cues
Begin standing. Step your feet several feet apart. Turn your right toes 90 degrees to the right.
Bend your right knee with an exhale and lean your torso to the right. Bring your right fingertips to the floor, about 12 inches in front of your right foot. Place your left hand on your left hip.
Focus your gaze at the floor in front of you. Shift your weight into your right foot. Lift your left leg parallel to the floor with an inhale. Flex the foot. Straighten your right leg. Open your chest to the left. Reach your left arm to the sky with an inhale. Balance in the pose and take slow, deep breaths.
Lower your top leg with an exhale. Rise with an inhale.
Change sides.
Short Cues and Options
Actively stretch hands away from each other Open chest toward side Flex top foot Do not lock standing knee
Stretches and strengthens legs, opens chest Expands and strengthens lungs Reduces fatigue, increases energy
Standard Cues
Begin in Downward Facing Dog. Step your right foot in between your hands with an exhale. Rise onto your fingertips.
Engage your back leg. Reach your arms toward the sky with an inhale, palms facing each other. Bring your torso upright. 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. Return to Downward Facing Dog with an exhale. Change sides.
Short Cues and Options
Draw shoulders away from ears Draw lower ribs in and down Align knee over ankle Lengthen tailbone toward floor Lift back heel Keep your hands on your hips or back knee on the floor, toes untucked. Knee can be down or up but it’s common for Yoga teachers to say “high lunge” when they mean knee up, and anjanasana when they mean the knee to be down.
Precautionary Warnings
Avoid this pose if you have heart problems, high blood pressure or knee injury.
Stretches hips, low back and inner groin Stimulates digestive organs Calms mind, relieves stress
Standard Cues
Lie on your back. Bend your knees toward your chest with an exhale.
Clasp the outsides of your feet with your hands. Open your knees as wide as your shoulders. Flex your feet.
Push your feet into your hands with an exhale as you pull your feet down, creating resistance. Hold the pose and take slow, deep breaths. Release with an exhale.
Modification
Hold on to a belt looped over the soles of your feet.
Short Cues and options
Feet flexed Shins perpendicular to floor Elbows slightly bent Knees near armpits Head and low back on floor
