Yoga Poses: Form Beginner To Advanced

A popular core-strengthening pose in yoga is Boat Pose, or Navasana (nah-VAHS-uh-nuh). The balancing required in this posture not only challenges the core, but builds focus and stamina at the same time. You can also strengthen the hip flexors and spine by adding this yoga pose to your practice. Boat Pose is performed by: 1. Beginning in a seated position with knees bent and feet flat on the floor. 2. With hands resting on the floor slightly behind your hips and fingers pointing ahead, lean back slightly and lift your feet off the floor, so that shins are parallel to the floor. 3. While balancing on the sit bones, keep the spine straight and chest lifted. 4. Extend your arms forward in line with your shoulders, palms facing each other. Reach out actively through the fingers as you spread the shoulder blades across your back. 5. If possible, slowly straighten your legs to a 45 degree angle, creating a “v” shape. Safety tips: To avoid neck pain or aggravating a neck injury, practice this pose near a wall to allow your head to rest gently against it as you lean back. Keep the knees bent to relieve any pressure on the low back.

Bow Pose, or Dhanurasana (DAHN-yoor-AHS-uh-nuh) in Sanskrit, is a backbending posture that primarily strengthens the back side of the body and stretches the front side. This stimulating pose helps create better back flexibility, leading to improved posture. To come into Bow Pose: 1. Lie on your stomach, legs and feet a few inches apart, and arms at your sides, palms up. 2. Keeping your knees hip-distance apart, Gently bend your knees and bring your heels as close as you can to your glutes. 3. Reach back with both hands and grab onto your outer ankles. 4. Engaging your abdominal muscles, lift your heels towards the ceiling while pushing the ankles against your hands and pulling in with your arms. You’ll feel the thighs, chest, and head lift off the floor. 5. Press your shoulder blades into your upper back to keep your shoulders away from your ears and the chest lifted and open. 6. Gaze straight ahead to keep neck in line with the spine, and breathe gently since deep breaths are difficult in this posture. 7. On an exhale, slowly release the ankles and gently lower your body to the mat. Safety tips: To protect the lower back, ensure that the knees stay hip-width apart or closer during the pose rather than splaying outward. Half Bow Pose, or Ardha Dhanurasana (ARE-dah don-your-AHS-anna) in Sanskrit, improves spinal health as it strengthens the back muscles in addition to the core. Like all backbends, it is an energizing and stimulating posture, as well as an effective chest and shoulder-opener to stimulate the respiratory system. To perform the pose: 1. Lie on your stomach, legs a few inches apart, and arms extended in front of you with palms facing down. 2. Bend the right knee and reach back with the right hand back to grasp the outer edge of the ankle. 3. Push the right foot away from the body while using the hand to apply resistance against it. You’ll feel the right leg, head, and chest lift off the floor. 4. Keep the neck in line with the spine and keep your torso squared to the front of your mat 5. Keep the left leg extended, and press into the top of the foot and left forearm to provide support, or advance the pose by lifting the left arm and leg and keeping them parallel to the floor. 6. Slowly release the right ankle, and lower the body back to the floor. 7. Repeat on other side. Safety tips: Using a yoga strap around the ankle can alleviate strain on the back and shoulder.

Bridge Pose, or Setu Bandha Sarvangasana (SAY-too BAHN-duh shar-vahn-GAHS-uh-nuh), is a beginner backbend that improves spinal flexibility, and also a beginner inversion that helps relax the mind and improve circulation. As you open the chest, shoulders, and hips in this pose, you will also build strength in the legs, feet, and glutes. To practice Bridge Pose: 1. Begin on your back with knees bent and hip-width apart. Feet should be flat on the floor and as close to the pelvis as possible while keeping heels below the knees. Arms are at your sides, palms down. 2. Push through the arms and feet as you send the hips up to the ceiling, making sure to keep feet parallel rather than turning out, and keeping the knees hugging in towards each other. Lengthen the tailbone towards the knees. 3. Roll the shoulders under and lift the chest towards your chin, while moving your chin slightly away to leave space. Ensure that the back of your neck is not touching the floor. 4. Clasp hands underneath your body below your lower back. Safety tips: For any neck injury, this pose should be done under the supervision of a certified teacher. To protect the back, ensure that your feet and knees stay parallel.

Butterfly Pose, also known as Bound Angle Pose or Baddha Konasana (BAH-duh cone-AHS-uh-nuh), is a seated posture that provides a deep opening of the hips and stretch for the inner thighs and groins. As you sit tall in this grounding pose, you can also improve your posture. To practice Butterfly Pose: 1. Begin in a seated position with legs extended. 2. Bend your knees and pull the feet towards your pelvis, keeping them flat on the floor. 3. Gently allow your knees to open out to the sides allowing the soles of your feet to come together and the outer edges of the feet to rest on the mat. Your legs should form a diamond shape. 4. Find a comfortable distance for your heels from your pelvis. Positioning the heels farther away from the body will emphasize the stretch for the hamstrings, while pulling the heels in closer will emphasize a stretch for the groin. 5. Hold the top edge of the feet, ankles, or shins and slowly hinge the torso forward over the legs, allowing gravity to help you relax into the pose. *or sit tall Safety tips: A yoga block can be placed under each knee or thigh to produce a milder stretch on the hips and groins.

Cat Pose, or Marjaryasana (mahr-jahr-ee-AHS-uh-nuh), is an accessible and popular pose for warming up the abdominal muscles before a yoga practice. Often paired with Cow Pose, Cat Pose stretches the back side of the body as a counterbalance to the stretching of the front side of the body in Cow Pose. To come into Cat Pose: 1. Begin in a tabletop position on hands and knees with shoulders directly over the wrists and hips directly over the knees. Knees are hip-width apart, and head is in a neutral position with the gaze downward. 2. On an exhale, push into the floor, scoop the belly into your spine, and tuck the tailbone to round your back towards the ceiling. 3. Allow the back of the neck and crown of the head to release naturally towards the tailbone, being mindful not to force the chin to the chest. Safety tips: Protect the neck by drawing the shoulders away from the ears, and keep the head and neck in a neutral position if there is any discomfort. When paired with Cow Pose, inhale for Cow Pose and exhale for Cat Pose. Chair Cat-Cow helps to strengthen and stretch the spine, back, and neck which helps to improve posture. In addition, this exercise also stretches and strengthens the abdomen. Cat Pose, or Marjaryasana (mahr-jahr-ee-AHS-uh-nuh), stretches the back side of the body while Cow Pose, or Bitilasana (bee-tee-LAHS-uh-nuh), stretches the front side of the body. To practice Chair Cat-Cow: 1. Sit up straight on a chair with your back away from the back rest, both feet on the floor, and hands on your knees or the tops of your thighs. 2. On an inhale, arch your spine into a gentle backbend so that the chest and belly come forward. Roll your shoulders down and back and allow the head to tilt back as far as is comfortable (Cow). 3. On an exhale, apply gentle pressure through your hands as you bring the belly to the spine, round the spine towards the back rest, and release your chin to your chest (Cat). 4. Alternate between Cat and Cow for several breaths . Safety tips: When moving between Cat and Cow, Cat Pose should align with exhalations and Cow Pose should align with inhalations

Chair Pose, also known as Utkatasana (OOT-kuh-TAHS-uh-nuh), is a grounding posture that increases the heart rate and builds heat in the body quickly. It strengthens the ankles, calves, thighs, and spine while stretching the shoulders, shins, and Achilles tendons. Performing squats in this position adds to the heat-building and strengthening benefits. To perform Chair Pose with Squats: 1. Start in a standing position with feet together. 2. Keeping the thighs pressed together, sink weight into the heels as you send your hips back and lower thighs as close to parallel as possible. 3. At the same time, extend the arms overhead so that your ears are in line with the upper arms, and palms face each other. 4. Lengthen the torso and maintain a slight arch in the back. 5. Push through the heels to straighten legs, then lower back down into Chair Pose position. 6. Repeat several times to warm up the body. Safety tips: Hands can be kept in prayer position to relieve tension in the shoulders and neck. If you experience difficulty with balance in the pose, stand with feet hip-width apart for more stability.

Sphinx Pose, or Sphinx Pose, or Salamba Bhujangasana (sah-LOM-bah boo-jahn-GAHS-uh-nuh) is a gentle backbend that promotes spinal health and opens the chest. Child’s Pose, or Balasana (bah-LAHS-uh-nuh) is a grounding, calming, and centering pose that provides a gentle stretch for the lower back, hips, and thighs. To practice Sphinx Pose and Child’s Pose: Lie on your stomach with legs extended and hip-width apart. Tops of the feet should be pressed into the mat. Rest the forearms on the mat parallel to each other with elbows directly under the shoulders. Press into the forearms and lift your head and chest off the floor while keeping the legs engaged and pubic bone pressed into the mat. Keep elbows tucked in closely to your sides, draw the chest forward, and drop the shoulder blades down your back. Exhale and lower the body back to the mat. Move the hands back so they are in line with the chest. Press into the hands and push the hips back until the glutes rest on the heels. Rest the torso on the thighs and bring the forehead to the mat. Arms should extend forward with palms down as you reach through the fingertips. Safety tips: Protect the neck in Sphinx Pose by keeping the head in line with the spine and keeping the gaze forward. (sah-LOM-bah boo-jahn-GAHS-uh-nuh) is a gentle backbend that promotes spinal health and opens the chest. Child’s Pose, or Balasana (bah-LAHS-uh-nuh) is a grounding, calming, and centering pose that provides a gentle stretch for the lower back, hips, and thighs. To practice Sphinx Pose and Child’s Pose: Lie on your stomach with legs extended and hip-width apart. Tops of the feet should be pressed into the mat. Rest the forearms on the mat parallel to each other with elbows directly under the shoulders. Press into the forearms and lift your head and chest off the floor while keeping the legs engaged and pubic bone pressed into the mat. Keep elbows tucked in closely to your sides, draw the chest forward, and drop the shoulder blades down your back. Exhale and lower the body back to the mat. Move the hands back so they are in line with the chest. Press into the hands and push the hips back until the glutes rest on the heels. Rest the torso on the thighs and bring the forehead to the mat. Arms should extend forward with palms down as you reach through the fingertips. Safety tips: Protect the neck in Sphinx Pose by keeping the head in line with the spine and keeping the gaze forward.

Corpse Pose, known as Savasana (shah-VAHS-uh-nuh) in Sanskrit, is a well-known final relaxation pose that ends almost every yoga practice. Despite its appearance as an easy pose, it is considered a highly important and challenging one. Corpse Pose allows the body a chance to internalize the work done in your yoga practice, and provides stillness to the mind and body in preparation for meditation. The goal is to cultivate a total sense of ease while still remaining present, alert, and aware. To perform Corpse Pose: 1. Lie on your back with legs separated slightly wider than hip-width, allowing your feet to fall open to either side. 2. Relax arms out to the side at about 45 degrees with palms up. 3. Close your eyes and relax the body and your breathing, releasing any tension throughout your body. Safety tips: Place a bolster underneath the knees to release tension in the back if it is tight, and have a blanket handy to put over you if you begin to feel a chill as your body temperature comes down.

Cobra Pose, or Bhujangasana (boo-jahn-GAHS-uh-nuh), is a beginner level backbend that activates and strengthens the back and shoulders to improve flexibility of the spine. Practicing Cobra Pose opens the heart and lungs as well to improve breathing. To practice Cobra Pose: 1. Begin by lying on your stomach with chin on the floor, legs together, tops of feet against the mat, and palms flat under the shoulders. Elbows should be pulled in close to the sides of the body. 2. On an inhale, press into the tops of the feet and pubic bone to lift the head and chest off the mat while slowly starting to straighten the arms. 3. Keep the legs engaged, shoulders rolled back and down away from the ears, elbows hugged into the sides, and low ribs on the mat. 4. Press the chest forward and gaze so that the head is in line with the neck. 5. On an exhale, release gently back to the ground. Safety tips: Be sure to use your back muscles in this posture rather than your arms to achieve the backbend. The stretch should be distributed evenly through the spine. If you feel it too much in any area, try increasing the bend in the elbows or drawing the shoulder blades down more.

Cow Face Pose, known as Gomukhasana (go-moo-KAHS-uh-nuh) in Sanskrit, is a seated posture that can help reduce stiffness in the shoulders and back while also stretching the body and improving posture as it lengthens both sides of the body. To add Cow Face Pose to your practice: 1. Begin in a seated position with legs extended and arms at your sides. 2. Bend the right knee, placing the sole of the foot flat on the mat. 3. Slide your left foot under your right knee and place it on the outside of your right hip with the outside edge of the foot against the mat. 4. Stack your right knee directly on top of the left and then slide your right foot to the outside of the left hip so that the outside edge of the foot rests against the mat. 5. Balance your weight evenly across the sit bones. 6. Raise the left arm up to the ceiling, palm facing forward. Bend the left elbow, bringing your left hand to the spine. 7. Extend the right arm to the side, palm facing down before rotating the arm so the palm faces back with thumb pointing down. Bend the right elbow and bring the right hand up the center of the spine. 8. If possible, hook the fingers of both hands while rolling the shoulders back and down and keeping the elbows drawn in towards the midline. 9. Gently release your arms and uncross the legs. Come back into your starting position before repeating on the opposite side. Safety tips: To reduce pressure on the shoulders, a strap can be used rather than hooking the fingers together, or both hands can also be clasped around the top knee. If your hips are tight, elevate them above the knees by sitting on a folded blanket or bolster

Cow Pose, known as Bitilasana (bee-tee-LAHS-uh-nuh), is a basic warm-up posture and stretch for the abdominals. Often paired with Cat Pose, Cow Pose stretches the front side of the body as a counter balance to the stretching of the back side of the body in Cat Pose. To come into Cow Pose: 1. Begin in a tabletop position on hands and knees with shoulders directly over the wrists and hips directly over the knees. Knees are hip-width apart, and head is in a neutral position with the gaze downward. 2. On an inhale, reach the tailbone up towards the ceiling, allowing the spine to arch and the belly to drop towards the mat. 3. Reach through the crown of the head towards the ceiling, and shift the gaze as high as you comfortably can towards the ceiling. Safety tips: Protect the neck by drawing the shoulders away from the ears, and keep the head and neck in a neutral position if there is any discomfort. When paired with Cow Pose, inhale for Cow Pose and exhale for Cat Pose. Chair Cat / Cow Poses Chair Cat-Cow helps to strengthen and stretch the spine, back, and neck which helps to improve posture. In addition, this exercise also stretches and strengthens the abdomen. Cat Pose, or Marjaryasana (mahr-jahr-ee-AHS-uh-nuh), stretches the back side of the body while Cow Pose, or Bitilasana (bee-tee-LAHS-uh-nuh), stretches the front side of the body. To practice Chair Cat-Cow: 1. Sit up straight on a chair with your back away from the back rest, both feet on the floor, and hands on your knees or the tops of your thighs. 2. On an inhale, arch your spine into a gentle backbend so that the chest and belly come forward. Roll your shoulders down and back and allow the head to tilt back as far as is comfortable (Cow). 3. On an exhale, apply gentle pressure through your hands as you bring the belly to the spine, round the spine towards the back rest, and release your chin to your chest (Cat). 4. Alternate between Cat and Cow for several breaths . Safety tips: When moving between Cat and Cow, Cat Pose should align with exhalations and Cow Pose should align with inhalations

Dolphin Plank Pose, or Makara Adho Mukha Svanasana (MA-curr-AA-doh-MOO-kah-shvah-NAS-anna), is a popular variation of Plank Pose that builds strength in the legs, core, back muscles, and arms while increasing focus and stamina. To come into Dolphin Plank Pose: 1. Begin in a tabletop position on hands and knees with shoulders directly over your wrists, and your hips directly over your knees. 2. Lower your elbows to the floor directly beneath the shoulders so that forearms are on the mat and parallel to each other. 3. Tuck your toes under and step your feet back one at a time, bringing your body and head into one straight line while keeping the core engaged. Ensure that the shoulders remain directly over the elbows and that the space between your shoulder blades is wide and the collarbones are broad. 4. Keep your gaze between the hands or towards the top edge of the mat. 5. Lower onto your knees to release the pose. Safety tips: Keep the knees on the mat throughout the pose if your upper body strength is unable to support your bodyweight.

Downward-Facing Dog, or Adho Mukha Svanasana (Ah-doh MOO-kuh shvan-AHS-uh-nuh), is a popular pose in yoga, spanning many styles. It builds flexibility by stretching the hamstrings and increases strength in the upper body. The spine lengthening in this pose helps relieve back tension and pain, and since it is a beginner inversion, it provides an approachable way to add inversions to your practice. To perform Downward-Facing Dog: 1. Start in plank position with shoulders directly over wrists, abdominals drawn in, and head in line with the spine. 2. Without changing the position of the hands and feet, push the ground away with your hands and arms as you send the tailbone back and up, creating an inverted “v” shape with your body. 3. Press your heels towards the ground as you slowly straighten the legs without locking the knees. 4. Head should be relaxed but positioned between the upper arms, and gaze should be between the feet or towards the navel. Safety tips: Keep a slight bend in the knees if your hamstrings are tight and to help keep the spine long and straight. Take pressure of the hands and wrists by pressing into the thumbs and index fingers, and draw shoulders away from the ears to relieve neck and shoulder tension.

Eagle Pose, or Garudasana (gahr-ooo-DAHS-uh-nuh), is a standing posture that challenges balance, strengthens the lower body, and opens the shoulders. This pose helps develop concentration while promoting a strong core as you maintain stability. To get into Eagle Pose: 1. Begin in Mountain Pose with hands on hips. 2. Bend the knees slightly before shifting weight onto your right leg. Lift the left leg, cross it over the right thigh, and begin to wiggle your left foot until it hooks around the back of the right calf. Find your balance by gazing at a single unmoving point. 3. Lift your arms to shoulder height and bend your elbows to 90 degrees. 4. Moving arms in towards the middle of the chest, swing your left arm underneath the right, and then wind the right forearm around the left. Bring your palms together, reaching fingertips to the ceiling. 5. Keep the hips and chest squared straight ahead and torso upright. 6. Stay for several breaths before unwinding the arms and legs, returning to Mountain Pose, and repeating on the opposite side with the right leg over the left. Safety tips: Take your time in each step to find your balance and stability in the posture. If you are unable to wrap the the foot around the calf, rest the big toe of the lifted leg on the ground beside the standing leg.

Fish Pose, known as Matsyasana (maht-see-AHS-uh-nuh) in Sanskrit, is a strengthening posture for the upper back and neck, while providing a stretch for the hip flexors, the abdomen, the muscles between the ribs, and the throat. Practicing this pose helps to relieve tension in the shoulders and neck and improves posture. To add Fish Pose to your practice: 1. Begin on your back with knees bent, feet flat on the floor, and arms by your sides, palms down. 2. Lift the pelvis slightly and slide hands underneath your upper glutes. Lower the pelvis back down on the hands and maintain this contact throughout the pose. 3. Press forearms and elbows firmly into the floor to lift your shoulder blades and upper torso off the floor, creating a natural arch in your upper back. 4. Tilt your head back and gently release the crown of your head to the floor as you lift the chest to the ceiling. 5. Extend your legs one at a time if possible, or keep the knees bent. 6. To exit the pose, press firmly through the forearms to slightly lift your head off the floor and exhale to lower everything to the floor. Safety tips: There should be little weight pressing through the head in this pose. The back of the head can be placed against the mat if you are unable to come onto the crown of the head

Half Bow Pose, or Ardha Dhanurasana (ARE-dah don-your-AHS-anna) in Sanskrit, improves spinal health as it strengthens the back muscles in addition to the core. Like all backbends, it is an energizing and stimulating posture, as well as an effective chest and shoulder-opener to stimulate the respiratory system. To perform the pose: 1. Lie on your stomach, legs a few inches apart, and arms extended in front of you with palms facing down. 2. Bend the right knee and reach back with the right hand back to grasp the outer edge of the ankle. 3. Push the right foot away from the body while using the hand to apply resistance against it. You’ll feel the right leg, head, and chest lift off the floor. 4. Keep the neck in line with the spine and keep your torso squared to the front of your mat 5. Keep the left leg extended, and press into the top of the foot and left forearm to provide support, or advance the pose by lifting the left arm and leg and keeping them parallel to the floor. 6. Slowly release the right ankle, and lower the body back to the floor. 7. Repeat on other side. Safety tips: Using a yoga strap around the ankle can alleviate strain on the back and shoulder.

Half Moon Pose, referred to as Ardha Chandrasana (ARD-uh chan-DRAHS-uh-nuh) in Sanskrit, is a challenging balance posture that strengthens the ankles, thighs, and core while opening the chest and shoulders. The calves, hamstrings, and groins are also stretched in this yoga pose. To come into Half Moon Pose: 1. Begin in a high lunge position with left leg forward. 2. Shift weight into the left foot as you bring the left fingertips to the mat in front of the left foot and directly under the shoulder. Bring the right hand to the right hip. 3. At the same time, raise the right leg behind you until parallel to the floor while straightening the standing leg. Keep the right foot flexed and toes pointed to the right wall. 4. Use the right hand to roll the right hip open so it faces the right wall and aligns directly over the left hip, while twisting the upper torso and turning the head to the right to follow. 5. Extend the right arm up, fingertips towards the ceiling and palm facing the right wall, so it is aligned over the left arm. 6. Gaze up towards the right fingertips or down towards the left foot for more balance. 7. On an exhale, slowly lower both hands to the mat and step the right foot back into high lunge before repeating on the opposite side. Safety tips: Rest your hand on a block if your flexibility does not allow you to reach the ground. Avoid locking the knee of the standing leg to protect the joint.

Forward Fold, also known as Standing Forward Bend and Uttanasana (ooh-tuhn-AHS-uh-nuh) in Sanskrit, stretches the entire back side of the body, and in particular, the hamstrings. Forward Fold Pose lengthens the spine while alleviating tension in the neck and shoulders, and also provides the benefits of an inversion such as calming the mind, relieving stress, and reducing fatigue as the head drops below the heart. To perform Forward Fold Pose: 1. Begin in Mountain Pose with feet hip-width apart, and hands on your hips. 2. Fold from the hips, and allow the torso to slowly move towards the thighs while keeping legs straight. To modify, keep the knees slightly bent if hamstring flexibility is a challenge. 3. At the same time, begin lowering your hands to the floor until fingertips or hands rest on the floor beside, or slightly in front of the feet. 4. Relax your head and neck, bringing the head as close to the shins as possible. Safety tips: This pose should only be attempted with bent knees if you have a back injury or tight hamstrings.

Happy Baby Pose, or Ananda Balasana (AH-nan-duh bah-LAHS-anna), is a relaxing, calming, and playful posture that opens the hips and relieves stress. In addition, it stretches the groins and lower back while strengthening the arms and shoulders. To get into Happy Baby Pose: 1. Start by lying on your back with knees bent and soles of the feet flat on the mat. 2. Using your abdominal muscles, hug both knees into the chest. 3. Open the knees to your armpits and grab the outside edge of each foot. 4. Flex your feet so that your soles face the ceiling as you gently pull down on the feet. 5. To massage the lower back, rock side-to-side while holding the posture. Safety tips: If you are unable to hold the outside edges of the feet, you can hold the inside arches or ankles. Yoga straps around each arch may also be used for additional support

Legs-Up-The-Wall Pose, or Viparita Karani (VIP-uh-REE-tuh kah-RAH-nee) in Sanskrit, is a relaxing and gentle inversion that is often used in Restorative Yoga practices. It helps to recirculate blood flow, while soothing legs and feet. In addition, this yoga pose helps relieve lower back pain, reduces tension, promotes calm in the mind and body, and has a cooling effect in the body, making it ideal for improving sleep. To get into Legs-Up-The-Wall Pose: 1. Begin in a seated position, legs extended, with the left side of your body next to a wall. 2. Gently swing your legs up the wall as you roll onto your back. 3. Use your arms to adjust your body as you find the ideal distance between your sit bones and the wall. 4. Allow your arms to relax out at your sides, palms facing up. Safety tips: If your hamstrings are tight, experiment with moving your sit bones slightly further away from the wall. To support the neck, use a small rolled up towel underneath it if needed.

Mountain Pose with Arms Up is built on the foundational starting posture known as Mountain Pose, or Tadasana (tah-DAHS-uh-nuh), which creates a deeply grounding energy and promotes calm through stillness. Raising the arms up adds the benefit of lengthening the spine and stretching and energizing the entire body. While it is known by multiple names within the various styles of yoga, many practice it as Upward Salute Pose, or Urdhva Hastasana (OOrd-vaah-haas-tah-SUN-ah). To perform Mountain Pose with Arms Up or Upward Salute Pose: 1. Begin in a standing position with feet together and arms at your sides, palms facing forward (Mountain Pose). 2. Create a strong foundation by rooting down through the feet while also lengthening through the crown of the head. 3. Sweep the arms out to the sides and then up, bringing the palms to lightly press together overhead. 4. Gaze up to the thumbs. Safety tips: Keep feet hip-width apart if you need more stability in the posture. Keeping a microbend in the knees rather than locking them out will help protect the joints. To relieve any shoulder tension, arms can be brought parallel with palms facing each other rather than pressing the palms together.

Mountain Pose, or Tadasana (tah-DAHS-uh-nuh), is a foundational starting position in yoga. It creates a deeply grounding energy and promotes calm through stillness. By adding side bends to this pose, you are able to warm up the abdominals and stretch the side body in preparation for your practice. To perform Mountain Pose with Side Bends: 1. Begin in a standing position with feet together and bring the palms together into prayer position (Mountain Pose). You can keep feet hip-width apart if you need more stability. 2. Bring the arms straight overhead and interlace your fingers. Extend the index fingers upward while keeping the other fingers interlaced. 3. Place your left thumb over the right thumb. 4. Bend from the waist to the right. Come back to center. 5. Bend from the waist to the left. Come back to center. Safety tips: Protect the back by keeping the torso and head facing forward when bending to each side. To relieve tension in the shoulders, you can keep one hand on the hip, and allow the other hand to slide down the leg on the side you are bending towards.

Plank Pose, also referred to as Kumbhakasana (koom-bahk-AHS-uh-nuh), is a foundational pose in yoga, and is a powerful strengthening posture that challenges upper body, lower body, and abdominal strength. Bracing the abdominals correctly in a Plank Pose is one of the most effective ways to engage the deep abdominal muscles. To come into Plank Pose: 1. From a tabletop position on hands and knees, tuck the toes under and step each leg back one at a time so that they are about hip-width apart. 2. Align your body and head in one straight line, keeping shoulders directly over wrists so you are in a push-up position. 3. Engage your entire body as you push the ground away with the hands and keep the abdominal muscles drawn in. 4. To keep the neck in line with the spine, gaze towards the ground about a foot in front of your hands. Safety tips: Protect the lower back by ensuring that the hips do not sink down and that the core remains braced throughout the pose. Lower to the knees if the upper body or abdominals are unable to support your body weight.

Rabbit Pose, or Sasangasana (shah-sahn-GAHS-uh-nuh), is a gentle inversion for all levels of practice that stretches the entire spine, neck, and shoulders. This posture provides practice with having the crown of the head in light contact with the mat, making it a useful preparation for a headstand as you progress in your practice. To practice Rabbit Pose: 1. Begin in Child’s Pose. 2. Reach the hands back to hold the heels with thumbs on the outside of the feet, fingers on the inside, and palms fully over the heels. 3. Tuck the forehead towards the knees and place the top of the head against the mat. 4. Keeping the grip on the heels strong, lift the hips to the ceiling and roll gently onto the crown of the head, keeping the forehead as close to the knees as possible. 5. Allow the arms to straighten as you pull actively on the heels to fully stretch the back. Safety tips: To protect the neck, draw the shoulders away from the ears and ensure that the crown of the head is on the mat rather than the back of the head

Reclining Big Toe Pose, also known as Supta Padangusthasana (SOOP-tah pahd-ahng-goosh-TAHS-uh-nuh) in Sanskrit, is a deep stretch for the hamstrings, while also stretching the hips, thighs, groins, and calves. In addition, this posture strengthens the knees and relieves back pain. For Reclining Big Toe Pose: 1. Lie on your back with legs extended and arms resting at your sides, palms down. 2. Bend your right knee into your chest, while keeping the left leg extended with foot flexed. 3. Grab the big toe of your right foot with your pointer and middle finger and gently begin to straighten the leg as you extend the heel towards the ceiling. 4. Bring awareness to the lower back to keep it pressed into the mat. 5. Keep the leg extended towards the ceiling, or to advance the pose, turn the right leg out and lower it towards the floor on your right side while keeping the left hip grounded. 6. Repeat on other side. Safety tips: For tight hamstrings, use a yoga strap around the foot of the raised leg or keep a slight bend in the knee.

Seated Forward Fold, or Paschimottanasana (PAH-shee-moh-tun-AHS-uh-nuh), stretches the back side of the body, especially the hamstrings. As you build increased flexibility in this pose, you will also lengthen the spine to relieve tension in the back. To come into Seated Forward Fold: 1. Begin seated with legs extended in front of you, feet flexed and reaching through the heels. 2. Sweep the arms up overhead, lengthening your spine. 3. Bend forward from the hips, not the waist, as you lengthen the front of your torso and move it towards your thighs. 4. Depending on your flexibility, hold onto either your shins, ankles, or feet. 5. Keep the back flat as first your stomach, then chest, and finally head and nose meet the legs. Safety tips: Knees can remain slightly bent and/or a yoga strap used around the soles of the feet to maintain proper alignment as you build flexibility. Be sure to use inhales to lengthen the torso and exhales to fold deeper.

Shoulder Stand, also known as Salamba Sarvangasana (sah-LOM-bah shar-vahn-GAHS-uh-nuh), is an inversion that is typically done near the end of a yoga practice due to the relaxing and calming effect on the body and mind. Like all inversions, it reverses the flow of blood in the body, allowing stagnant blood to be refreshed by the heart before being pumped back throughout the body. To perform Shoulder Stand Pose: 1. Begin on your back with knees bent, feet flat on the floor, and arms at your sides with palms facing down. 2. Keeping your knees bent, press your arms into the floor as you use your abdominal muscles to curl the back torso away from the mat and bring your knees towards your face. 3. Keeping the triceps and elbows against the mat shoulder-width apart, spread your palms, fingers pointing up, against your mid-back for support. 4. Lift your hips over the shoulders and lift your bent knees directly towards the ceiling so that the heels end up by your glutes. 5. Begin to straighten the knees and press the heels towards the ceiling so that the shoulders, hips, and feet are in one straight line. 6. Be sure to keep your neck in place with the gaze towards the chest. Safety tips: This pose is best learned under the supervision of a trained teacher to ensure correct alignment for the neck.