Yoga

The boat posture holds an isometric movement retracting the abdominal muscles. This posture works the abdominal muscles, improves balance and coordination. Requires good hip flexibility. Half Boat Full Boat Start …

Start by standing on all fours, keeping the arms at shoulder length and legs hip width apart, both arms and legs perpendicular to the floor. Breathe in and lift the …

Start by lying flat on the floor with the feet together. Breathe in, bend the knees and raise both legs towards the chest. Breathe out and hold the knees as …

Double Leg Raise Start lying on your back in the corpse pose with the arms down next to the hips. Breathe in and lift both legs up straight perpendicular to …

Start by crouching down, placing your hands on the floor in front of you, shoulder width apart. Bring each leg to the outside of the arms above the elbow. Find …

This posture helps to strengthen the core muscles, legs and arms. Start sitting down in the staff posture with the legs straight in front of you, feet together but not …

Start lying down on the floor in the corpse posture. Bend the knees so that the ankle touches the sitting bones and open the arms out to the sides at …

Start in the supine position lying flat on the floor. Place the hands in between the buttocks and the lower back with the palms facing down. Lift the chest and …

Start sitting down with the legs straight in front of you. Bend the legs and open the knees out so that the soles of the feet touch one another. Placing …

Start by sitting down on your hands and knees. Keep the arms and legs perpendicular to the floor. Knees hip width apart and hands shoulder width apart. Inhale and curve …

Start by kneeling down, then lean forward placing the elbows on the floor at shoulder width apart, bind the hands together in front of you, resting on the forearms and …

One Legged Pigeon Pose Variation I Start by resting on your hands and knees. Bring the right leg forward and extend the left leg backwards. Lower the right knee down …

Start by sitting down in the staff posture, with the legs straight in front of you. Keep the back straight and shoulders away from the ears. Bend the right knee …

This posture stretches the front of the thighs and helps to open the chest. Start by sitting on your heels (vajrasana), then lift the sitting bones a little and bring …

Sivananda Yoga calls the headstand a ‘cure for all diseases’.  It is claimed that the headstanding posture benefits the endocrine glands and the digestive system. It helps to pump blood …

Start by sitting in the staff position with the legs straight out in front. Bend the knees and fold the right leg in, placing the right heel next to the …

Start standing on your knees hip width apart. Breathe in and on the next exhalation bend backwards placing the hands on the heels one at a time. Keep the shoulders …

This posture is also known as the Lifted Lotus pose. Requires great arms strength. Starting from the Lotus position (Padmasana), legs crossed with each foot placed on the opposite thigh, …

Start by lying flat on the floor in the supine posture, bend the knees so that the feet touches the sitting bones. Keep feet hip width apart. Inhale and lift …

Lie down on the floor in the supine position, breathe in, bend the knees and lift the legs up and over the torso on the out breath, while supporting the …

Start in the supine posture lying down on the floor. Bend the knees so that the heel of the feet touches the sitting bone, feet hip width apart. Bend the …

Start by lying flat on the floor in the supine posture, bend the knees so that the feet touches the sitting bones. Keep feet hip width apart. Hold the ankles, …

The Tadasana posture is also called the Mountain posture. It is a basic standing posture with the feet together (big toes touching and heels slightly apart) and the hands at …

Simha in Sanskrit means “the powerful one”, it is also the word for lion and this yoga pose is said to resemble a roaring lion. Start by sitting up on your …

The shoulderstand is considered to be an important and beneficial pose. Its name in Sanskrit means “posture of the complete body.” The shoulderstand helps to improve core body strength and …

Paschimottanasana in Sanskrit means “intense stretch of the west”. Start by sitting in the Staff posture, with your legs straight in front of you and the back upright, with the …

The Lotus posture, or Padmasana in Sanskrit, can be considered the most important posture in the practice of Astanga Yoga. The aim of Astanga Yoga is to enable the body …

Start by lying down on the floor in the supine position, breathe in, bend the knees and lift the legs up and over the torso on the out breath, while …

Start by lying with the belly on the floor, bend the knees towards the back and hold the ankles with your hands. Inhale and lift the torso and legs upward …

This posture helps to strengthen the spine and abdomen, open the chest, shoulders and lungs. It also helps to firm the buttocks, stimulates abdominal organs, helps to reduce stress and …