Category: Yoga Backbends

Pigeon Pose

  King Pigeon Pose: Step-by-Step Instructions Kneel upright, with your knees slightly narrower than hip width apart and your hips, shoulders, and head stacked directly above your knees. With …

Upward Facing Two-Foot Staff Pose

  Upward Facing Two-Foot Staff Pose: Step-by-Step Instructions Begin by preparing as you would for Urdhva Dhanurasana (Upward Bow Pose). Lie on your back, feet on the floor, heels …

One-Legged King Pigeon Pose II

  (A-kah pah-dah rah-jah-kah-poh-tahs-anna) eka = one pada = foot raja = king kapota = pigeon (or dove) One-Legged King Pigeon Pose II: Step-by-Step Instructions Sit in Dandasana (Staff …

One-Legged King Pigeon Pose

  The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we’ll practice the leg position only, which should be …

Lord of the Dance Pose

  We’ll start with a modified version of the pose. The full pose will be described in the Variation section below. (not-ah-raj-AHS-anna) nata = actor, dancer, mime raja = …

Half Frog Pose

  Half Frog Pose: Step-by-Step Instructions Lie on your belly. Press your forearms against the floor and lift your head and upper torso. Bend your right knee and bring …

Cow Pose

  Cow Pose: Step-by-Step Instructions Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and …

Upward Bow (Wheel) Pose

  (OORD-vah don-your-AHS-anna) urdhva = upward dhanu = bow Upward Bow (Wheel) Pose: Step-by-Step Instructions Lie supine on the floor. Bend your knees and set your feet on the …

Fish Pose

  Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the capacity of most beginning students, here we?ll work either with the knees bent, …
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