Category: Core Yoga Poses

Side-Reclining Leg Lift

  Side-Reclining Leg Lift: Step-by-Step Instructions Lie on the floor on your right. Press actively through your right heel, flex the ankle, and use the outside of the foot …

Scale Pose

  Scale Pose or Tolasana (toe-LAHS-anna) literally means “poising one’s self”; usually rendered as “balance” or “scale” Scale Pose: Step-by-Step Instructions To perform Scale Pose first perform Padmasana (Lotus …

Happy Baby Pose

  Happy Baby Pose: Step-by-Step Instructions Lie on your back. With an exhale, bend your knees into your belly. Inhale, grip the outsides of your feet with your hands …

Dolphin Pose

  Dolphin Pose: Step-by-Step Instructions To start dolphin pose, come onto the floor on your hands and knees. Set your knees directly below your hips and your forearms on …

Dolphin Plank Pose

  Dolphin Plank Pose: Step-by-Step Instructions Start in Dolphin Pose, knees bent. Then walk your feet back until your shoulders are directly over the elbows and your torso is …

Four-Limbed Staff Pose

(chaht-tour-ANG-ah don-DAHS-anna) chaturanga = four limbs (chatur = four anga = limb) danda = staff (refers to the spine, the central “staff” or support of the body) Four-Limbed Staff …

Plank Pose

  Plank Pose: Step-by-Step Instructions Start in Adho Mukha Svanasana. Then inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly …

Crane (Crow) Pose

    Crane (Crow Pose): Step-by-Step Instructions (bahk-AHS-anna) baka = crane Squat down from Tadasana with your inner feet a few inches apart. If it isn’t possible to keep …

Cat Pose

  Marjari = cat Cat 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 …
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