Yoga

Paripurna Navasana – Boat Yoga Posture

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 in the staff posture, sitting with the legs straight out…

Spinal Balance Yoga Posture

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 left leg and the right arm up, keeping the lifted…

Apanasana – Knee Hug Yoga Pose

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 close as possible to the chest. Ease the pressure and…

Viparita Karani – Leg Raise Yoga Pose

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 the floor or as high as possible while contracting the…

Purvottanasana – Reversed Plank Yoga Pose

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 touching, arms straight down behind you, shoulder width apart, palms…

Bidalasana – Cat Stretch Yoga Pose

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 the lower back down towards the floor, open the chest…

Makarasana – Dolphin Yoga Pose

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 knees. Extend the legs behind you, pulling the pelvis towards…

Sirsasana – Headstand Yoga Pose

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 quickly to the heart and improves the flow of fluids…

Ustrasana – Camel Yoga Pose

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 wide open and relax the neck back, breathing normally. Open…

Tolasana – Scale or Pendant Yoga Pose

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, soles on the feet facing upwards. Place the hands on…

Setu Bandhasana – Arch Yoga Posture

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 the pelvis and chest up as high as possible, bringing…

Tadasana – Mountain Yoga Posture

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 the sides of the body. While in the mountain pose…

Simhasana – The Lion Yoga Posture

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 knees with your heels of your feet pressed against your…

Sarvangasana – Shoulderstand Yoga Posture

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 flexibility. Start by lying on your back (you can place…

Padmasana / Lotus Posture

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 to sit in the Lotus pose for meditation, in order…

Halasana – Plow Yoga Posture

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 supporting the back with both hands. Place the legs over…

Dhanurasana – Bow Yoga Posture

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 at the same time. Breathe normally and hold this posture…

Bhujangasana – Cobra Yoga Posture

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 fatigue as well as opens the heart and lungs.  The…