In whatever position one is in, or in whatever condition in life one is placed, one must find balance. Balance is the state of the present – the here and now. If you balance in the present, you are living in eternity.
– BKS Iyengar
Tree Pose
Sanskrit: Vrksasana
vrik-SHAH-sah-nah
Benefits
Lengthens spine; mobilizes joints; Brings emotional and mental balance
Standard Cues
Stand with your feet together. Shift your weight onto your right leg. Place the sole of your left foot along the inside of your right thigh; either above or below your knee.
Slowly reach your arms out and then up with an inhale. Bring your palms to touch overhead. Gaze at one point ahead of you. Hold the pose and take slow, deep breaths.
Release your arms and leg with an exhale.
Change sides.
Short Cues and Options
Draw shoulders away from ears
Gaze at a fixed point to balance
Lengthen spine
Open knee to the side
If you find it difficult to balance, place your heel on top of the opposite foot.
Precautionary Warnings
Avoid this pose if you have low blood pressure.
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Hero Pose
Sanskrit: Virasana
VEER-AH-sah-nah
Benefits
Improves knee and thigh flexibility
Improves digestion and respiration
Stabilizes mind
Standard Cues
Sit with your legs folded underneath you.
Lift your hips and open your feet a few inches to either side. Carefully sit in between your feet. Use your hands to pull your calves up and out so that your bottom is snuggled in between your feet. Point your toes behind you.
Rest your hands on your thighs. Lengthen your spine. Close your eyes. Hold the pose and take slow, deep breaths. Carefully lift your bottom with an inhale, then swing your legs to one side to return to sitting.
Modification
Sit on top of a block or bolster placed between your feet.
Short Cues and options
Lengthen crown of head toward sky
Point toes back
Keep both sit bones on floor
Sit in between calves
Precautionary Warnings
Avoid this pose if you have knee or ankle injury. Discontinue practice if you feel knee pain.
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Warrior III Pose
Sanskrit: Virabhadrasana III
VEER-ah-bhah-DRAH-sah-nah three
Benefits
Strengthens legs, shoulders and back
Tones abdominal organs
Balances nervous system; improves balance
Standard Cues
Begin standing. Reach your hands toward the sky with an inhale, palms facing each other.
Bring your weight into your right foot. Bend forward from your hips with an exhale, lifting your left leg straight back.
Hold the pose and take slow, deep breaths. Rise with an inhale, then exhale and release your arms. Change sides.
Short Cues and Options
Keep arms, torso and lifted leg in one line
Draw belly toward spine
Point toes toward floor
Don’t lock knee
Reach your arms to the sides for balance.
Precautionary Warnings
Avoid this pose if you have high blood pressure.
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Warrior II Pose
Sanskrit: Virabhadrasana
VEER-ah-bhah-DRAH-sah-nah two
Benefits
Strengthens legs and arms; stretches groins and chest
Stimulates abdominal organs
Increases stamina; improves focus
Standard Cues
Begin standing. Step your feet 3 12 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. Gaze past your right fingers.
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
Stretch hands away from each other
Lengthen tailbone toward floor
Anchor outer edge of foot to floor
Precautionary Warnings
Avoid this pose if you have high blood pressure.
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Reverse Warrior Pose
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.
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Warrior I
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.
Side Plank Pose
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.
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Extended Side Angle Pose
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.
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Extended Hand to Big Toe Pose
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.