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Page 1: Health yoga-illustrated yoga moves@yoga-moves.org
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Yoga

&

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MARAN ILLUSTRATED™ Yoga

© 2003-2005 by maranGraphics Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic, mechanical or otherwise, including byphotocopying, recording, or by any storage or retrieval system withoutprior written permission from maranGraphics, except for the inclusionof brief quotations in a review.

Distributed in the U.S. and Canada by Thomson Course TechnologyPTR. For enquiries about Maran Illustrated™ books outside the U.S. andCanada, please contact maranGraphics at [email protected]

For U.S. orders and customer service, please contact Thomson CourseTechnology at 1-800-354-9706. For Canadian orders, please contactThomson Course Technology at 1-800-268-2222 or 416-752-9448.

ISBN: 1-59200-868-2

Library of Congress Catalog Card Number: 2005921016

Printed in the United States of America

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TrademarksmaranGraphics, Maran Illustrated, the Maran Illustrated logos and any trade dress related to or associated with the contents or cover of this book are trademarks of maranGraphics Inc. and may not beused without written permission.

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maranGraphics and Thomson Course Technology PTR have attemptedthroughout this book to distinguish proprietary trademarks by followingthe capitalization style used by the source. However, we cannot attestto the accuracy of the style, and the use of a word or term in this book is not intended to affect the validity of any trademark.

CopiesEducational facilities, companies, and organizations located in the U.S.and Canada that are interested in multiple copies of this book shouldcontact Thomson Course Technology PTR for quantity discountinformation. Training manuals, CD-ROMs, and portions of this book arealso available individually or can be tailored for specific needs.

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DISCLAIMER: PURCHASERS, READERS OR USERS OF THISBOOK AGREE TO BE BOUND BY THE FOLLOWING TERMS.

INFORMATION CONTAINED IN THIS BOOK HAS BEENOBTAINED BY MARANGRAPHICS AND FROM SOURCESBELIEVED TO BE RELIABLE. HOWEVER, NEITHERMARANGRAPHICS INC. NOR THOMSON COURSETECHNOLOGY PTR NOR ANY OF THEIR RESPECTIVEAFFILIATES, DISTRIBUTORS, EMPLOYEES, AGENTS, CONTENT CONTRIBUTORS OR LICENSORS, IF ANY, MAKEANY REPRESENTATION, WARRANTY, GUARANTEE ORENDORSEMENT AS TO THE INFORMATION CONTAINED IN THIS BOOK OR AS TO THIRD-PARTY SUPPLIERSREFERENCED IN THIS BOOK, INCLUDING WITHOUTLIMITATION REGARDING THEIR ACCURACY, CORRECTNESS,TIMELINESS, RELIABILITY, USEFULNESS OR COMPLETENESS,OR THE RESULTS THAT MAY BE OBTAINED FROM THE USEOF THIS BOOK, AND DISCLAIM ALL EXPRESS, IMPLIED OR STATUTORY WARRANTIES, INCLUDING IMPLIEDWARRANTIES OF MERCHANTABILITY, FITNESS ORSUITABILITY FOR A PARTICULAR PURPOSE, TITLE AND NON-INFRINGEMENT. THE SUBJECT MATTER OF THIS BOOK IS CONSTANTLY EVOLVING AND THE INFORMATIONPROVIDED IN THIS BOOK IS NOT EXHAUSTIVE. IT SHOULDNOT BE USED AS A SUBSTITUTE FOR CONSULTING WITH A QUALIFIED PROFESSIONAL WHERE PROFESSIONALASSISTANCE IS REQUIRED OR APPROPRIATE, INCLUDINGWHERE THERE MAY BE ANY RISK TO HEALTH OR PROPERTY,AND THE PURCHASER, READER OR USER UNDERSTANDSAND ACKNOWLEDGES THAT THE AFOREMENTIONEDPARTIES ARE NOT HEREBY PROVIDING ANY PROFESSIONALADVICE, CONSULTATION OR OTHER SERVICES.

IN NO EVENT WILL ANY OF MARANGRAPHICS INC.,THOMSON COURSE TECHNOLOGY PTR, OR ANY OF THEIR RESPECTIVE AFFILIATES, DISTRIBUTORS, EMPLOYEES,AGENTS, CONTENT CONTRIBUTORS OR LICENSORS BELIABLE OR RESPONSIBLE FOR ANY DAMAGES INCLUDINGANY DIRECT, INDIRECT, SPECIAL, CONSEQUENTIAL,INCIDENTAL, PUNITIVE OR EXEMPLARY LOSSES, DAMAGEOR EXPENSES (INCLUDING BUSINESS INTERRUPTION, LOSS OF PROFITS, LOST BUSINESS, OR LOST SAVINGS)IRRESPECTIVE OF THE NATURE OF THE CAUSE OF ACTION,DEMAND OR ACTION, INCLUDING BREACH OF CONTRACT,NEGLIGENCE, TORT OR ANY OTHER LEGAL THEORY.

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maranGraphics is a family-run business.

Please visit us on the Web at:

www.maran.com

At maranGraphics, we believe inproducing great consumer books--one book at a time.

Each maranGraphics book uses theaward-winning communication processthat we have been developing over the last 28 years. Using this process,we organize photographs and text ina way that makes it easy for you to learn new concepts and tasks.

We spend hours deciding the best way to perform each task, so you don’t haveto! Our clear, easy-to-follow photographsand instructions walk you through eachtask from beginning to end.

We want to thank you for purchasingwhat we feel are the best books money can buy. We hope you enjoy using this book as much as we enjoyedcreating it!

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The Maran Family

We would love to hear from you! Send your commentsand feedback about our books to [email protected]

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CREDITS

ACKNOWLEDGMENTS

Author:maranGraphics

Development Group

Content Architects:Kelleigh JohnsonWanda Lawrie

Technical Consultant:Colleen Tiltman

Photography Consultant:Anita Adler

Project Manager:Judy Maran

Copy Development Director:Jill Maran Dutfield

Copy Development and Editing:Roxanne Van Damme

Megan Robinson

Editing:Raquel Scott

Roderick Anatalio

Layout Designer:Sarah Jang

Front Cover, Yoga Backgroundsand Overviews:

Designed by Russ Marini

Photographic Retouching: Russ Marini

Steven Schaerer

Indexer:Megan Robinson

Principal Model:Elizabeth Clarke

Additional Models:Anita AdlerEmma Bizi

Sandra FreedhoffRichard Maran

Photography and Post Production:

Robert Maran

President,Thomson Course Technology:

David R. West

Senior Vice President ofBusiness Development,

Thomson Course Technology:Andy Shafran

Publisher and General Manager,Thomson Course Technology PTR:

Stacy L. Hiquet

Associate Director of Marketing,

Thomson Course Technology PTR:Sarah O’Donnell

National Sales Manager,Thomson Course Technology PTR:

Amy Merrill

Manager of Editorial Services,Thomson Course Technology PTR:

Heather Talbot

Thanks to the dedicated staff of maranGraphics, including Roderick Anatalio,Sarah Jang, Kelleigh Johnson, Wanda Lawrie, Jill Maran, Judy Maran,

Robert Maran, Ruth Maran, Russ Marini, Megan Robinson, Steven Schaerer, Raquel Scott and Roxanne Van Damme.

Finally, to Richard Maran who originated the easy-to-use graphic format of this guide. Thank you for your inspiration and guidance.

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CHAPTER 1: Weight Training Basics

ABOUT THE TECHNICAL CONSULTANT…

Colleen Tiltman, RYTColleen has been accredited with the highestlevel of study at the Yoga Alliance, achieving the 500-hour designation. The Yoga Alliance is one of the most established organizations for governing the national standards of yoga.Colleen is a practicing yoga teacher andcertified yoga therapist. She received heryoga teacher certification through TheInternational Sivananda Yoga Vedanta Centerand has also completed the ProfessionalYoga Therapy program with Integrative YogaTherapy (IYT). Colleen mentors students inthe IYT Home Study program andProfessional Yoga Therapy program. Inaddition to teaching yoga classes, Colleenhas a private yoga therapy practice at TheLotus Center for Yoga and Health.

I would like to express my heartfelt thanksto my husband, Norm, for his continuinglove, encouragement and support. Thankyou to the maranGraphics writing team fortheir professional guidance, and specialthanks to Kelleigh for her moral supportthroughout this project. I also wish to thankall of my teachers for leading the way andinspiring me to follow this path of yoga.

“Health is wealth. Peace of mind ishappiness. Yoga shows the way.”

-Swami Vishnu-Devananda

A few words from Colleen…

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Anita Adler, RYTAnita has been practicing yoga for over ten years. Shereceived her teaching certificate from Esther Myers’ YogaStudio in the Vanda Scaravelli tradition of yoga. Anita is also certified in Pre and Post-Natal yoga. She is aRegistered Yoga Alliance Teacher (500-hour).

Anita teaches ongoing classes in diverse settings such as the workplace, private homes, condominiums andcommunity centers. She has taught seniors, children,athletes, pregnant women, mother and baby classes andyoga for people with multiple sclerosis. In addition to herclasses, Anita offers workshops and retreats.

Anita holds degrees from York University in psychologyand social work. She has worked with school boards,autistic children and troubled youth living in group homes.

ABOUT THE PHOTOGRAPHY CONSULTANT...

Elizabeth ClarkeElizabeth fell in love with Yoga five years ago and hasn’t looked back since. Today, she truly believes that the busier your life, the more you need yoga.

Balancing and flexibility used to mean juggling kids’schedules, full-time career and family life. Strength wasdeveloped by carrying heavy groceries. And then onefateful day, she accidentally found a yoga class at acommunity center. She grew to learn that practicing yogacompletely spills over into your life in the most fantasticways. It is truly a practice for the mind, body and spirit.

She is thankful to her wonderful children, Sam andBrianna for their ongoing inspiration to keep stretchingherself. And to James, her fiancé, for proposing to a yogi.

ABOUT THE MODEL...

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Yoga BasicsIntroduction to YogaTypes of YogaWhat is Hatha Yoga?Benefits of YogaYoga Clothes and PropsCreating a Yoga EnvironmentFinding a Yoga Class Yoga and RelaxationYoga and MeditationYoga and Your LifestyleYoga and PregnancyYoga for ChildrenYoga for Seniors Muscular SystemSkeletal SystemIntroduction to PosesTips for a Great Yoga Practice

Yoga and BreathingIntroduction to Breathing Breath Awareness Exercise Abdominal BreathThree Part Breath

CHAPTER 1

CHAPTER 2

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Table of Contents

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CHAPTER 3 Warm-Up PosesNeck StretchesShoulder StretchesArm Stretches Prayer PoseSpinal RollSpinal RockingRock the BabyLeg RaisesPelvic TiltLittle Boat Pose Little Boat TwistWindmill PoseGate PosePigeon Pose Squat Pose

Seated PosesStaff PoseEasy PoseBound Angle PoseHalf Lotus PoseLotus PoseCow Face PoseSeated Side BendSimple TwistSeated Half Spinal TwistSeated Boat PoseThunderbolt PoseHero Pose

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CHAPTER 4

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Seated Forward BendsEasy Pose Forward BendBound Angle Forward BendHead to Knee PoseSeated Forward BendSeated Wide Angle Forward BendSeated Yoga Mudra PoseChild’s Pose

Chair PosesSeated Mountain PoseChair Hip StretchSeated Knee to Chest PoseChair Forward BendChair Twist

Standing PosesMountain PoseFive Pointed Star PoseGoddess PoseCrescent Moon PoseChair Pose Warrior I PoseWarrior II Pose Side Angle PoseTriangle Pose

CHAPTER 5

CHAPTER 6

CHAPTER 7

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Standing Balancing PosesStork PoseDancer PoseTree PoseStanding Hand to Toe PoseEagle Pose Half Moon Pose

Standing Forward BendsRight Angle PoseStanding Forward BendStanding Wide Angle Forward BendStanding Forward Bend TwistSide Angle TwistPyramid PoseTriangle TwistStanding Yoga Mudra PoseRag Doll Pose

Table PosesTable PoseSide Cat StretchCat StretchExtended Cat StretchTable Balancing PoseLunge PoseThread the Needle PosePlank PoseEight Point PoseDownward-Facing Dog Pose

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CHAPTER 8

CHAPTER 9

CHAPTER 10

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CHAPTER 11

CHAPTER 12

CHAPTER 13

Back BendsStanding Back BendSphinx PoseCobra Pose Upward-Facing Dog PoseFront Lying Boat PoseHalf Locust PoseLocust PoseBow PoseBridge PoseFish PoseInclined Plane PoseCamel Pose

InversionsLegs Up the Wall PoseHalf ShoulderstandShoulderstandPlow Pose

Reclined PosesReclined Leg Stretch Reclined Head to Knee PoseRaised Knee to Chest PoseReclined Thigh-Over-Thigh TwistKnee Down TwistReclined Bound Angle Pose

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CHAPTER 14

CHAPTER 15

Relaxation and Restorative PosesRelaxation PoseCrocodile PoseSupported Reclining Hero Pose

Yoga PracticesCreating a Personal Yoga PracticeSeated Warm-Up SequenceReclined Warm-Up SequenceStanding Warm-Up SequenceBeginner Sun SalutationSun Salutation Beginner Practice 1Beginner Practice 2Chair Yoga PracticeRelaxation PracticeStress Management PracticeIntermediate Practice Strengthening Practice

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Chapter 1

Yoga is beneficial for

everyone, regardless of age

or physical ability. The aim

of practicing yoga is to improve

your physical, mental and spiritual

well-being. This chapter introduces

you to the different types of yoga

and explores the fundamentals

of yoga, including relaxation,

meditation and poses. You will

also learn about the many benefits

of yoga and how to incorporate

this versatile activity into your

lifestyle.

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YogaasicsB

Introduction to Yoga

Types of Yoga

What is Hatha Yoga?

Benefits of Yoga

Yoga Clothes and Props

Creating a Yoga Environment

Finding a Yoga Class

Yoga and Relaxation

Yoga and Meditation

Yoga and Your Lifestyle

Yoga and Pregnancy

Yoga for Children

Yoga for Seniors

Muscular System

Skeletal System

Introduction to Poses

Tips for a Great Yoga Practice

In this Chapter...

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introduction to yoga

4

Who can practice Yoga?Anyone can practice yoga, regardless of age or fitness level. If you have a physical limitation, you can modify yoga to meet your needs. For instance, people with limited mobility can perform yoga while sitting in a chair.

Almost everyone can find yoga useful, since yoga provides such a wide variety of benefits. For example, people who work in offices can perform stress-relieving practices to give their overworked minds a break. Athletes and dancers can perform strengthening practices to restore their energy and improve their stamina. Children can practice yoga to improve their attention span and concentration. Seniors can also practice yoga to feel strong and improve their flexibility.

Although yoga has been around for thousands of years, it has recently gained widespreadpopularity throughout the world. Yoga is currentlypracticed by millions of people worldwide. Due

to today's busy lifestyles, more and more people are discovering yoga as a means of relieving stressand improving their overall well-being.

What is Yoga?

Yoga focuses on improving your physical, mental andspiritual well-being. The goal of yoga is to harmonizeyour body, mind and spirit through a combination of poses, meditation and breathing exercises. Unifyingyour body, mind and spirit allows you to achieve asense of wholeness, peace and self-realization.

In addition to achieving inner peace, practicing yogahas many physical and mental benefits. For example,the physical exercise involved in yoga can increaseyour strength and flexibility. Yoga is also a veryeffective tool for relieving stress, calming your mindand allowing you to achieve complete physical andmental relaxation.

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CHAPTER 1: Yoga Basics

What does “Yoga” mean?

The word “yoga” is derived from the Sanskrit word”yuj,” which means ”to unify” or ”to yoke.”

This origin of the word ”yoga” and the practice of yoga are closely related, since practicing yogainvolves seeking to ”unite” your body, mind and spirit. Achieving this union allows you to connectwith your inner self, leading to a sense of contentmentand tranquility.

How did Yoga begin?Yoga originated in northern India more than 5,000years ago. Archaeologists have found statuettes ofmen in yoga poses that are estimated to be 5,000years old. Developed by the ancient sages of India,yoga was not written down for many thousands ofyears, but instead passed down from teacher tostudent. Approximately 2,000 years ago, a philosophernamed Patanjali began to organize and write down theprinciples of yoga. Patanjali's collection of yoga’sprinciples is known as Yoga Sutras. Many peopleconsider Patanjali to be the father of yoga.

Why should I practice Yoga?Yoga provides a balanced and wholesome approach to achieving good physical and mental health. To begin with, yoga is easier on your body than many other fitness activities, such as high-impact aerobics. Also, unlike many other forms of exercise, yoga addresses all aspects of your health and well-being. Breathing exercises can help you learn to breathe more efficiently. Meditation can clear your mind and help you stay calm. Yoga poses can provide many physical benefits, such as increasing your flexibility and improving your circulation.

Yoga also has mental and emotional benefits. For example, yoga can help improve your concentration, as well as soothe and rejuvenate your mind.

Yoga is increasingly being recognized for its value in preventing and relieving physical ailments, such as chronic back pain, arthritis and migraines.

5

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types ofyoga

6

Hatha Yoga

This book focuses on Hatha Yoga, which is the yoga ofphysical discipline. Hatha Yoga is the most commonlypracticed type of yoga in the western world. The goalof Hatha Yoga is to achieve union of the mind, bodyand spirit through physical actions. Hatha Yogapromotes taking care of your body to be healthy.

The word “Hatha” is derived from two Sanskritwords –– ”ha” meaning ”sun” and ”tha” meaning”moon.” The practice of Hatha Yoga finds a balancebetween your sun and moon traits and balances theopposites within you –– from the right and left sides of your brain to the masculine and feminine sides ofyour personality.

The benefits of practicing Hatha Yoga may be feltimmediately. Your body may become more relaxedand your mind may become clearer after just onepractice. Some other benefits may occur with regularpractice of Hatha Yoga, such as increased strength and proper posture.

Bhakti YogaBhakti Yoga is the yoga of devotion and selflesslove. Bhakti is derived from the Sanskrit word”bhaj,” which means “to serve.” Practicing BhaktiYoga involves devotion to a divine being, usuallythrough practices such as singing, dancing,chanting and praying. Individuals who practiceBhakti Yoga also express this devotion and love ineveryday life.

Karma YogaThe main principle behind Karma Yoga isperforming selfless service, without expecting togain anything from the service. The service shouldbe performed with honesty and integrity. Anexample of Karma Yoga is volunteering in your community to help others who are less fortunate.

There are seven main types of yoga. Although eachtype of yoga helps unite your mind, body and spirit,each has a slightly different focus.

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CHAPTER 1: Yoga Basics

Jnana Yoga

Jnana Yoga is the yoga of wisdom. In Sanskrit, theword ”Jnana” means “knowledge,” “insight,” or“wisdom.” One of the main principles of Jnana Yogais to learn the distinction between what is real andunreal. Jnana Yoga also encourages humans to thinkof themselves as spiritual beings, who can reachenlightenment through willpower, study and reason.

Mantra YogaMantra Yoga uses sound toheal your body and centerand focus your mind. Amantra is a meditationtechnique in which yourepeat a word aloud orsilently in your mind. Themost traditional mantra used is the word ”om.”

Tantra YogaTantra Yoga uses breath and movement toawaken the spiritual energy in your body. Two popular forms of Tantra Yoga are KundaliniYoga and Kriya Yoga.

Raja YogaRaja Yoga, ”raja” meaning ”royal,” is a classical type of yoga, in which meditation teaches yourmind to serve your spirit.

The foundation of Raja Yoga is based on eightlimbs. These limbs include:

1 Yama (Moral and Ethical Discipline)

2 Niyama(Self-discipline)

3 Asana(Poses)

4 Pranayama(Breath Control)

5 Pratyahara(Sensory Inhibition)

6 Dharana(Concentration)

7 Dhyana(Meditation)

8 Samadhi(Enlightenment)

OM

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what is hatha yoga?

8

TYPES OF HATHA YOGA

Integral YogaIntegral Yoga was originated by Swami Satchidananda. When practicing Integral Yoga, you participate in poses, breathing techniques,meditation and deep relaxation. Integral Yoga alsoemphasizes the importance of eating a healthy diet and service to humanity. Practitioners of Integral Yoga believe the purpose of a pose is moreimportant than perfecting a pose.

Iyengar YogaIyengar Yoga, established by B.K.S. Iyengar, makesextensive use of props, such as blocks, chairs and straps, to ensure the body is correctly alignedduring a yoga pose. Iyengar Yoga also places emphasis on building strength and endurance,encouraging relaxation, increasing flexibility andrelieving ailments.

The yoga poses included in this book are based on Hatha Yoga. The primary focus of Hatha Yoga is to unite your mind and body through the physicalmovement of poses, the awareness of your breath,

and relaxation and meditation techniques. You canpractice Hatha Yoga to increase your strength andflexibility, learn proper body alignment and improveyour health and well-being.

Ashtanga YogaAshtanga Yoga, also called Power Yoga, is the mostathletic type of Hatha Yoga. Developed by K. PattabhiJois, Ashtanga Yoga emphasizes intense stretching andbuilding muscular strength. A specific series of posesand breathing exercises are practiced in order to heat up your body and sweat out toxins. The roomtemperature in which Ashtanga Yoga is practiced must be kept at approximately 70 to 75oF to keep your muscles supple.

Bikram YogaBikram Yoga is a popular type of yoga that was createdby Bikram Choudhury. The Bikram Yoga practiceconsists of a sequence of 26 postures, which are eachheld for approximately 20 to 30 seconds. The roomtemperature in which Bikram Yoga is practiced shouldbe approximately 105oF and 60% humidity. The heatedroom is beneficial for warming up your muscles toallow a deeper stretch and to detoxify your body.

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Kundalini YogaKundalini Yoga, sometimes referred to as the “mother yoga,“ was initiated by Yogi Bhajan. When practicing Kundalini Yoga, you practice poses, breathing, chanting and meditation to move energy through your body, specifically through your spine.

Kripalu YogaKripalu Yoga was inspired by Kripalvananda.Kripalu is derived from the Sanskrit word ”kripal,”which means ”compassion.” This type of yogaemphasizes the importance of your mind andbody being treated equally.

There are three stages to progress through whenpracticing Kripalu Yoga. In the first stage, you must focus on your alignment, breathing andmovement, without concern for how long you can hold a pose. In the second stage, you can use meditation to help you hold the pose for a longer period of time. The third and final stageinvolves using meditation to allow your body tomove instinctively from one position to another,depending on what feels right to you at the time.

CHAPTER 1: Yoga Basics

9

TYPES OF HATHA YOGA (CONTINUED)

ViniyogaViniyoga was developed by Shri Krishnamacharyaand carried on by his son T.K.V. Desikachar.Krishnamacharya taught several well-known yogagurus, including B.K.S. Iyengar. In Viniyoga, youpractice poses that are gentle and relaxed. Instead of trying to achieve perfect form when you practiceposes, you only need to practice to meet yourneeds and capabilities.

Sivananda YogaSwami Sivananda, who was a medical doctor, yoga master and world spiritual teacher, createdSivananda Yoga. This type of Hatha Yoga consists ofa series of twelve poses: Headstand, Shoulderstand,Plow, Fish, Seated Forward Bend, Cobra, Locust,Bow, Spinal Twist, Crow, Standing Forward Bendand Triangle. Sivananda Yoga is based on five mainprinciples: proper exercise, proper breathing,proper relaxation, proper diet and positive thinkingand meditation.

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benefitsof yoga

10

Improved MoodThrough the practice of yoga, you may find that youdevelop a more positive outlook on life. Practicingyoga encourages personal reflection and introspection,helping you to release any anxiety, hostility ordepression you may be feeling. The peace andrelaxation that yoga offers improves your mood,which in turn improves your overall well-being.

Stress Relief

One of the most recognized benefits of yoga is stressreduction. The practice of yoga poses, meditation andbreathing exercises are all clinically proven methodsof relieving stress. Practicing yoga can help relievestress by clearing your mind and bringing yourattention to the present moment. Relieving stress canhave a positive effect on your health, especially sincemedical practitioners consider stress to be the causeof many illnesses.

MENTAL AND EMOTIONAL BENEFITS

Improved Mental FunctionsYoga also serves as an effective tool to help improveyour mental functioning. For example, you canenhance your memory and ability to concentratethrough the practice of yoga. Many yoga poses canalso improve your hand-eye coordination, reactiontime, dexterity and fine motor skills.

Improved Self-ConfidenceYou can build greater self-confidence through thepractice of yoga, especially because yoga is non-competitive. Yoga is an individual practice, whichallows you to only focus on your own capabilitieswithout comparing yourself to others. You can alsoimprove your posture through the practice of yoga,which allows you to stand, sit and walk withconfidence. Yoga can also make you feel morementally alert, centered and content.

Yoga provides many benefits for men and women of all ages, from children to seniors.

Many yoga poses can be modified for people of alldifferent levels of fitness and flexibility, even for

people with temporary or chronic physical problems.The primary goal of yoga is to unite the mind, bodyand spirit. This union can improve your overallmental and physical well-being.

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CHAPTER 1: Yoga Basics

PHYSICAL BENEFITS

Pain ReductionYoga can provide therapeutic relief from manyailments, such as back pain, arthritis, migraineheadaches and menstrual cramps. Many yoga posescan also release tension and soreness in yourmuscles. Practicing yoga can even help you preventillness and injury by improving your immune systemand teaching you to treat your body well. As a result,yoga can serve as preventative therapy to help younot only improve, but also maintain your health.

Improved BreathingThe practice of yoga improves your breathing byheightening your awareness of your breath andincreasing your lung capacity. By focusing on deepbreathing in your yoga practice, you can help torelease tension from your body and make your bodymore alkaline and less acidic. Too much acidity inyour body can be harmful for your bones and tissues,and can also cause arthritis, fatigue, headaches anddepression.

Improved CirculationMany yoga poses help to improve the circulation of blood throughout your body. Improved blood circulation helps flush out toxins and impurities from your body. Regular practice of yoga can also help lower your blood pressure and pulse rate.

Improved Strength and Flexibility

One of the most noticeable effects of yoga is that itcan make your body strong and flexible, whileimproving the range of motion in your joints. Thepractice of yoga can also improve your balance, toneyour muscles and increase your stamina. Some yogaposes can also help you build strong bones, whichhelps to prevent osteoporosis.

Additional BenefitsYoga also provides a whole host of other healthbenefits. Through the practice of yoga, you canregulate your metabolism, which can help you loseweight. Yoga also helps to balance your hormonalsystem, which is especially useful for menopausaland pre-menopausal women. In addition, themovement in some yoga poses massages theinternal organs of the body, which improves certainbodily functions, such as digestion and elimination.

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yoga clothesand props

12

YOGA CLOTHES

YOGA PROPS

You should wear clothes that are comfortable and allow you to move and breathe freely when practicing yoga. Wearing flexible clothing is the best option, such as a leotard, leggings or bicycle shorts, because your clothing will not move or get in your way. You can also wear a T-shirt and gym shorts if you feel

more comfortable. You may want to layer your clothing so you can take layers off as you warm up and put layers back on as youcool down.

Yoga is best practiced barefoot. When you arebarefoot, you are better able to feel the floorbeneath your feet. Wearing socks may causeyou to slip.

Yoga MatA yoga mat, also called a sticky mat, is a thin,rectangular rubber mat that helps keep you fromsliding on the floor as you move into variousposes. A yoga mat is also made of material that is the appropriate texture. If you practice on a surface that is too soft, such as carpet, you mayfind it difficult to balance or position yourselfcorrectly. If you try to practice on a hard surface,such as hardwood, some poses may be toouncomfortable for your hands, knees or feet.

BlanketsKeep a few large wool or cotton blankets nearbywhen practicing yoga. A folded blanket can protectyour knees when kneeling. You can also use foldedblankets to provide support for your body, such asplacing a blanket under your head in a lying pose.

Yoga StrapA yoga strap is a long cotton band, which may or may not have a buckle, and is usually 11/2 inches wide and 6 feet long. The yoga strap is a useful aid when you cannot reach a part of your body with your hands. If you do not have a yoga strap, you can use any soft cloth or belt, such as a bathrobe belt.

ChairYou may need to use a sturdy chair with a back and a flat seat when performing some standing poses or seated chair poses. You should use an armless chair for seated chair poses.

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CHAPTER 1: Yoga Basics

YOGA PROPS (CONTINUED)

WallYou can use a wall to help you maintain correctposture, alignment or balance in a yoga pose. Wallsare particularly helpful for poses such as standingbalancing poses.

BlocksBlocks are usually 4 x 6 x 9 inches in size and made ofeither foam or wood. For your yoga practice, you willmost likely find two blocks useful. If you do not havea block, you can create your own block by wrapping ahardcover book with tape.

Blocks are helpful when your hands cannot reach down to the floor, such as in a standing twist. You can place any end of the block on the floor to achieve the height you need, but make sure the block is steady. Do not clutch the block, but only rest your hand on it to keep your balance.

Bolsters

Bolsters are cylindrical or rectangular pillows that measure approximately 8 inches high and 26inches long. They are usually covered with canvas or cotton and stuffed with cotton batting to makethem firm. Bolsters are useful if you need a firmsurface to prop up or rest your body on. If you donot have a bolster, you can roll up a blanket, stackfolded blankets or use a firm sofa or bed pillow.

Eye Bag

An eye bag is a small cloth bag usually filled withflax seeds. Covering your eyes with an eye bagduring a relaxation pose helps relax your eyes andface and block the light. If you do not have an eyebag, use a folded washcloth or silk scarf as asubstitute.

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creating a yoga environment

If you would like to practice yoga on your own, you can create a yoga environment in your home.Once you create a yoga environment, you can begin practicing yoga with the aid of books,

videos and audio recordings. You may want topractice yoga with a qualified yoga teacher to ensure that you understand the basics beforepracticing on your own.

14

Should I be concerned aboutthe air quality?

Yes. If possible, you should open a window to allowfresh air to come in. Fresh air is especially beneficialfor your breathing, which is integral to yoga. Also,make sure the air is not polluted with burning incense, smoke or any other type of air pollution.

How else should I prepare my yoga environment?Make sure every prop you need for your practice, suchas a yoga mat, blankets and blocks, are in the areabefore you begin. This preparation prevents you fromhaving to run around the house looking for a differentprop before you perform each pose.

What time of day should Ipractice yoga?You can practice yoga at any time in the day when you feel you need to. Performing an active yogapractice in the morning can energize your mind andbody, which can help set the tone for how you feelthe rest of the day. You may want to perform a lessactive practice in the evening to help calm your mindand body after a long day and prepare yourself forsleep. Try to set a specific time each day, or as oftenin the week as possible, to practice yoga so yourpractice will become a habit.

Where should I practice?When practicing at home, you should create an areaspecifically for yoga and meditation. Make sure thereis plenty of sunlight and that the area is clean and tidy.Also, make sure you do not have any distractionswhile you practice yoga.

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finding ayoga class

You should consider joining a yoga class, especially if you are a beginner. You may want to take at least a few classes with a qualified yoga teacher beforepracticing completely on your own. A yoga teacher

can work with you to make sure you are doing poses correctly and safely. If you are a beginner, make sure you sign up for a beginner yoga class.

CHAPTER 1: Yoga Basics

Questions to Ask YourselfDo I want to take a group class or take privatelessons?

Do I want the class to take place at a yoga center, yoga studio, fitness club or private home?

How much time do I have to devote to going to a yoga class?

How much money do I want to spend on a yogaclass?

Where to Find a Yoga Class

Word of mouth is the most common way to find ayoga class. You can also look in the Yellow Pages,online resources and in natural food stores forbusiness cards or flyers. Your local community center or fitness club may also offer yoga classes.

Many courses are offered in sessions, often in the fall, winter and spring. Some locations offer drop-inclasses, which are useful if you want to try a classwithout having to sign up for an entire session.

Questions to Ask a Yoga Teacher

What yoga training do you have?

Yoga teachers can be certified by certain schools of yoga where the training can vary from one week toa few years.

What yoga experience do you have?

Although a teacher may not be certified, he or she may have many valuable years of teaching experience.

Are you able to accommodate any physical limitations that I have?

If your problems are serious, you should consult your doctor before practicing yoga.

15

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yoga andrelaxation

16

Physical RelaxationYoga poses are extremely beneficial for relaxing your body. As you stretch and move your body in a yoga practice, you can release tension from your muscles, allowing them to relax. Yoga allows you to connect with your body and become aware of any tension that may be present. Through your yoga practice, you can focus on relaxing any areas that may require attention.

Spiritual RelaxationOnce you achieve physical and mentalrelaxation, spiritual relaxation is also possible.Spiritual relaxation brings a feeling of innerpeace and contentment. This type of relaxationalso promotes a sense of inner awareness,which can help put you in touch with yourselfand those around you.

Mental Relaxation

Yoga provides you with an opportunity to set asidetime each day to allow your mind to relax andunwind. By taking time each day to practice yoga,you can help prevent your mind from becomingoverwhelmed and fatigued. The practice of breathawareness is especially useful for relaxing yourmind. For more information on breath awareness,see pages 34 to 39.

TYPES OF RELAXATION

Yoga attracts many people as a means of relaxation.Common methods of relaxing, such as watchingtelevision or chatting with friends, serve more as a distraction than a means of achieving completerelaxation. Yoga teaches your body and mind to relax completely by consciously releasing both

physical and mental tension. You can achieve thisrelaxation through the practice of yoga poses, breath awareness and relaxation techniques. In fact,relaxation is so important in yoga that a portion ofevery practice should be entirely devoted torelaxation.

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17

CHAPTER 1: Yoga Basics

Relaxation is necessary for your mental and physicalwell-being. If you do not give yourself time to relaxon a regular basis, your body and mind can becomeworn out and overwhelmed. Relaxation is the most

natural and effective way to soothe and revitalize yourmind. Through relaxation, you will become more intouch with your body, enabling you to recognize andovercome any tension in your body more easily.

Guided Imagery and Guided RelaxationGuided imagery and guided relaxation are relaxationtechniques in which you listen to a messagespecifically designed for relaxation. You can work with a partner or use a recording of your own voice or another voice reading a relaxation script. You canalso purchase guided imagery and guided relaxationaudio recordings.

To prepare for guided imagery or guided relaxation,you should make sure your environment is quiet andfree from distractions. Begin in Relaxation Pose, as shown on page 242, and place an eye bag or foldedface cloth over your eyes. During guided imagery orguided relaxation, your mind and body work togetherto help you achieve a state of deep relaxation. Tense-Relax Technique

The Tense-Relax Technique involves moving throughyour entire body, tensing each part of your body andthen releasing the part and allowing it to completelyrelax.

To perform Tense-Relax Technique, begin in RelaxationPose. Inhale and tense your feet, hold for a momentand then exhale and release your feet, allowing thetension to drain away. Inhale slowly and then exhaleslowly, allowing your feet to completely relax.Continue to tense and release each part of your body,gradually moving up to your head.

Yoga NidraYoga Nidra is a powerful relaxation technique whereyou remain aware and conscious as you move into astate of deep relaxation. This state of complete mentaland physical relaxation heals and rejuvenates yourentire body and mind. You should work with anexperienced yoga instructor to explore the Yoga Nidratechnique.

BENEFITS OF RELAXATION

RELAXATION TECHNIQUES

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yoga andmeditationMeditation is an important aspect of yoga that canstrengthen the union of your mind, body and spirit.Meditation provides you with an opportunity to sit still, clear your mind of all thoughts and fully relax your body.

The practice of meditation may also help you develop

a sense of spiritual strength and peacefulness.Although meditation involves a spiritual element, yoga is not a religion.

You should meditate every day, starting with 5minute sessions and working up to 20 or 30 minutes.

18

MEDITATION TECHNIQUES

Preparing for MeditationTo help you stay focused as you meditate, you shouldcreate an environment that is quiet and free fromdistractions. Also, try to practice at the same timeevery day, which can help you make your meditationpractice a habit.

The position in which you sit is also important for helping you stay focused during your meditation practice. Sit cross-legged, always making sure your spine is upright and straight. You can either sit on the floor, on a straight-backed chair or on a meditation cushion. A meditation cushion is a pillow that is designed to help you sit straight and comfortably as you meditate.

You can meditate with your eyes closed or open, whichever you find helps you stay focused. Just make sure that your eyes remain relaxed at all times.

Follow Your BreathFocusing on your breath can help you meditate. If you find your mind wanders while meditating, try to bring your attention back to your breath. It may also be helpful to use techniques that remind you to follow your breath. For example, you can mentally say “inhale“ on each inhalation and “exhale” on each exhalation. You could also count your breaths by mentally saying “inhale one,exhale two…“ and so on.

Use a MantraA mantra is a meditation technique in which you repeat a word, such as “love,“ “peace,“ or “om“ as you meditate. You can either repeat the word aloud or silently in your mind.

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19

CHAPTER 1: Yoga Basicsyoga andyour lifestyleYoga is suitable for people of all ages and abilities. If you choose to adopt yoga as part of your lifestyle,you can improve your physical, mental and spiritualwell-being. Incorporating yoga into your daily life

does not simply involve practicing yoga poses. Yogamay also influence other aspects of your lifestyle,such as your outlook on life, your relationships withothers and your health and diet.

AttitudePracticing yoga helps you develop a positive attitudetoward yourself and others. Yoga also encouragespositive human traits, such as understanding, patienceand love. You can also develop an increased sense of awareness, which can make you more alert andresponsive to your surroundings. You should strive to bring this positive attitude, awareness and sense of peace into your daily life.

Yoga PracticeA complete yoga practice includes meditation, poses and relaxation. By practicing yoga, you will become stronger, healthier and experience increased energy that can positively affect many other areas of your life. To benefit most from your practice, try to make your yoga practice a daily habit by practicing at the same time and place each day.

Healthy Diet

An important part of a complete yoga practice ishealthy eating. When shopping for groceries, youshould select food that is natural, nutritious andunprocessed. Good choices include fresh fruits andvegetables, grains, nuts, whole grain breads and dairyproducts.

You should avoid foods that may overstimulate yourmind and body, such as refined sugar, caffeine andalcohol. Also, try to avoid foods that can make youfeel sluggish, such as meat, fried foods and fast food.

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yoga and pregnancy

20

Physical BenefitsYoga can ease many physicalproblems involved in pregnancy.For example, performing yogaposes can help relieve fatigue,nausea, heartburn, leg crampsand varicose veins. Practicingyoga also helps you maintaingood posture throughout yourpregnancy, which can helpalleviate backache. Throughpracticing yoga, you can learnbreathing and relaxationtechniques that you can use during labor to help you cope with any pain you experience.

Mental and Emotional Benefits

Yoga can help you deal with any mental andemotional stress you may experience duringpregnancy and childbirth. Yoga can teach you to focus and concentrate, which can help you throughthe course of your pregnancy as well as during labor.

Yoga can also help you deal with mood swings, as well as anxiety and fear about childbirth. Byheightening your awareness of your body, yoga can increase the confidence you have in your body’sability to give birth. You may also find that you candiscover a deeper connection with your unborn baby through meditation.

Yoga can be very beneficial and therapeutic forpregnant women. Practicing yoga not only helpsphysically prepare a woman for childbirth, but it canalso positively influence her mental and emotionalstate to prepare her for this life-changing experience.

It is best to start practicing yoga before you becomepregnant. This allows you to become more familiarwith yoga and allows your body to adjust to your

yoga practice before the onset of the changes that come with the early stages of pregnancy.

If you are pregnant, it is important that you discusspracticing yoga with your doctor before you begin,regardless of whether you have practiced yoga before. You should then try to find a prenatal yogaclass taught by a qualified teacher.

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CHAPTER 1: Yoga Basics

CAUTIONS DURING PREGNANCY

Avoid Poses on Your BackAfter the first trimester of your pregnancy, you should avoid poses that require you to lie flat on your back for a long period of time. When you lie on your back, the weight of the fetus can restrict the flow of blood in your lower body.

Avoid Putting Pressure on Your Abdomen

When you are pregnant, you should avoid poses thatrequire you to lie on your belly or other poses thatput pressure on your abdomen, such as forwardbends and twists. However, you can modify forwardbends and twists to make them safe for pregnancy.You should seek advice from a qualified yoga teacherto learn how to modify poses during your pregnancy.

Listen to Your BodyIf you feel any discomfort or strain while performing a pose, you should come out of the pose immediately.You should also move slowly between poses. You will probably need to modify most poses when youare pregnant to accommodate the changes your bodyis going through.

Avoid Over-Stretching Your MusclesDuring pregnancy, try not to stretch as far as you normally would. You should avoid poses that involve intense stretches, especially poses that stretch your abdominal muscles. There is also an increased danger of straining your muscleswhen you are pregnant because pregnancy hormonesloosen the connective tissues in your body.

Avoid Inverted Poses and Back BendsDuring pregnancy, you should avoid inverted poses, such as Shoulderstand. However, you can lie on the floor with the soles of your feet against a wall or your calves resting on a chair, provided you are not lying on your back for an extended period of time.You should also avoid back bends during pregnancy. Because of the extra weight you carry on the front of your body when you are pregnant, these poses put additional pressure on your spine and lower back and can lead to back injury.

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yoga forchildrenYoga can be a great source of exercise, relaxation and fun for children. In fact, yoga is taught in manyelementary schools in the United States. Yoga isespecially beneficial for hyperactive children orchildren with Attention Deficit Disorder.

Finding a yoga class in your area that is designed for children may be difficult, but you should be able to find many books and videos about yoga for

children. Remember that a yoga practice can only hold a child's attention for a limited amount of time. Aim for a 15 to 20 minute practice forchildren in preschool, a 20 to 30 minute practice for elementary school children and 30 minutes ormore for preteens. Try to include at least a shortperiod of relaxation at the end of each practice.

22

Making Yoga FunAlways remember to make yoga fun for children. Tryto turn yoga into a game that your child will enjoy. Forexample, have your child watch an animal, such as acat, dog, frog, bear or lion, and then encourage him or her to imitate the animal's movements. There aremany yoga poses that are based on imitating animals,such as Cat Stretch, Downward-Facing Dog Pose, LionPose and Cobra Pose. You can add a playful elementto these poses by meowing, barking, roaring andhissing.

Benefits of Yoga for Children

PHYSICAL BENEFITS

Practicing yoga can help a child develop a greaterawareness of his or her body and what it can do. Yoga can also increase strength and flexibility, improve balance and coordination and enhance a child’s overall health.

MENTAL AND EMOTIONAL BENEFITS

Yoga is a great tool for stimulating children’s imagination and creativity. Children can also become more confident and self-aware by practicing yoga. Yoga also teaches children how to focus and concentrate, which can improve their attention span. Moreover, yoga can help relieve stress in children and help them to better manage negative feelings and anger.

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CHAPTER 1: Yoga Basicsyoga forseniorsYoga can be modified to suit the needs of seniors.Practicing yoga can help ease many of the physicalproblems experienced by seniors. In fact, yoga is becoming increasingly recognized as a good

alternative to prescription drugs and invasive medicalprocedures. If you are a senior citizen, make sure you discuss practicing yoga with your doctor beforeyou begin.

Why do seniors need yoga?Seniors may not be very active and may also suffer from poor posture. Theseconditions can lead to weak muscles, backpain, joint stiffness, obesity, constipation,insomnia and depression. Also, seniors mayexperience problems with circulation, whichcan contribute to reduced mobility andgeneral health problems.

What makes yoga a good choice for seniors?Yoga is a gentle, easy and natural method of improving overall health and quality of life for all people, regardless of age or physical condition. Many yoga poses can be modified so they can be performed in a chair (as shown on pages 110 to 117), a wheelchair or even in bed.

What are the benefits of yoga for seniors?

PHYSICAL BENEFITS

Yoga involves safe and gentle movements that effectively tone and strengthen muscles, increase flexibility and restore vitality. These benefits provide greater control over the body, which can help improve seniors’ ability to move around safely. Yoga can also improve breathing, encourage relaxation and help people better cope with discomfort or pain. In addition, practicing yoga can help alleviate specific physical conditions suffered by many seniors, such as the symptoms of arthritis.

MENTAL AND EMOTIONAL BENEFITS

Participating in yoga classes provides socialinteraction, which encourages seniors to make newfriends and feel a sense of community. The overallfeeling of well-being that yoga offers can also lead to a positive attitude toward life. Yoga can provide thecalm and serenity needed to alleviate depression andanxiety. Moreover, as people's flexibility, strength andenergy increase, their confidence will grow.

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muscularsystem

24

Front View

Thigh

Forearm

Groin

Upper arm

Abdominals

ShoulderChest

Neck

Hip

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25

CHAPTER 1: Yoga Basics

Rear View

Lower back

Hamstring

Forearm

Calf

Upper arm

Upper back

Shoulder

Mid back

Buttock

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skeletalsystem

26

Front View

Jaw

Breastbone

Ribs

Pelvis

Pubic bone

Thigh

Collar bone

Upper arm

Hip

Shin

Forearm

Sitting bones

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27

CHAPTER 1: Yoga Basics

Rear View

Crown of head

Spine

Hip joint

Knee joint

Wrist joint

Sole of footAnkle joint

Shoulder joint

Elbow joint

Upper spine

THE SPINE

Mid spine

Lower spine

Sacrum

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introduction toposesThis book includes over 90 yoga poses you can try at home. In Sanskrit, the word “pose“ is “asana“(pronounced ah-sah-nah). Each asana helps youbecome more aware of your body, mind andenvironment. As you begin your yoga practice, allow yourself to experiment with the poses,

moving into or out of the poses as you feelcomfortable. Also, try to approach the poses with playful curiosity and without frustration orcompetitiveness. You should also never feel pain or discomfort when practicing a pose.

28

Breathing is an essential part of practicing yoga poses. You should never hold your breath during a pose. Also, make sure your breath never feels forced or strained. Labored breathing is a strong indication that you are working too hard and should come out of the pose slightly.

Each pose described in this book

provides a guideline for how long to hold the pose. It is not necessary to follow this guideline exactly. When you begin practicing yoga, you can hold most poses for three full breaths and then evaluatehow your body feels. If you feelcomfortable in the pose, hold the pose for longer. If you feeluncomfortable, you should comeout of the pose.

BREATHING AND POSES

Seated PosesSeated poses are useful for practicing breathing exercises and relaxation or meditation techniques. Seated poses are also often used as a warm up or as a starting point for other poses. Performing seated poses can help improve your posture and open your hips.

Standing PosesStanding poses are often used as a warm-up or as a starting point for other poses. Standing poses arebeneficial for strengthening your legs, openingyour hips and improving your sense of balance.

InversionsInversions are excellent poses to perform toimprove your blood circulation, quiet your mindand improve your overall health. Inversions arealso believed to reverse the aging process andreduce the effect of gravity on your body.

TYPES OF POSES

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29

CHAPTER 1: Yoga Basics

TYPES OF POSES (CONTINUED)

Relaxation and Restorative PosesIt is important to take time to perform relaxation orrestorative poses at the end of each yoga practice.You can use this time to relax your body and mindand allow energy released by the poses in yourpractice to move freely throughout your body.

Counter PosesA counter pose is a pose that stretches your spinein the opposite direction from a previous pose orreturns your spine to a neutral position. Forexample, after performing a back bend, such asCobra Pose, you may want to perform a forwardbend, such as Child’s Pose, as a counter pose.

TwistsYou can perform twists to stretch and strengthen your back and abdominal muscles, increase the flexibility of your spine and improve your circulation. Twists improve the functioning of your internal organs by providing them with a fresh supply of blood as you twist and release your body.

BalancingPosesBalancing poses are great for improving your balance and coordination, as well as developing your ability to remain grounded in a pose. Keeping your bodybalanced encourages you to focus, quiet and balance your mind.

Forward BendsForward bends stretch the entire back of your body, especially your hamstrings. Forward bends are also often used to release tension, calm your mind and soothe your nervous system. Similar to back bends, forward bends help keep your spine strong and supple.

Back BendsBack bends are among the most challenging poses in yoga. Bending backward helps strengthen your back and keep your spine strong and supple. Back bends also open the front of your body, especially your chest.

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tips for a greatyoga practice

30

How should I approach my yoga practice?You should approach your yoga practice with apositive attitude. When you first start practicing, you should set goals that are within your reach and try not to push yourself too hard. Yoga is aboutdoing your best and learning how to accept yourselffor who you are.

You may want to keep a yoga journal to record yourgrowth as you practice yoga. You can include items in your yoga journal such as your thoughts, feelingsand physical progress.

When should I practice?

You should practice yoga at a time that is mostconvenient for you. This can help make your practice a daily habit. It is better to practice for a short timeeach day than to practice for a longer time lessfrequently. Although yoga practices normally last from45 to 90 minutes, you may find there are days whenyou do not have enough time to fit in a full practice. In this case, you should at least take a few minutes topractice. Even a few minutes of yoga can have lastingbenefits.

Should I eat before I practice?It is best to practice yoga on an empty stomach, suchas before breakfast or dinner. If you have eatenrecently, consider waiting 2 to 3 hours before youpractice. The length of time you should wait dependson what you have eaten. The heavier the meal, thelonger you should wait before practicing. You shouldalso avoid smoking or drinking alcohol or caffeinebefore a yoga practice.

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CHAPTER 1: Yoga Basics

Make Your Practice Enjoyable

You will be more likely to continue practicing yoga ifyou make the experience enjoyable. Try to remainpositive about the poses, rather than making it a competition to see how well you can perform eachpose. You can also add variety to your routine byperforming different poses every day. When you beginyour practice, start with the poses you enjoy and thatyou feel offer the greatest benefit. You may want to try three or four poses to begin and then adjust your practice to suit your needs.

Listen to Your BodyMake sure you take a few moments to breatheand center yourself before you begin yourpractice. When practicing yoga, you should alwayslisten to your body. Never push yourself into apose that causes you to feel pain or discomfort.Instead, move slowly in and out of the poses sothat you feel comfortable at all times. Considereach pose as a journey that consists of threeparts: coming into the pose, holding the pose andcoming out of the pose. All three parts of the poseare equally important.

You should always end your practice with arelaxation or restorative pose, such as RelaxationPose. This relaxation time will help you fullyintegrate and absorb the benefits of your yogapractice.

Balance Your PracticeYou should make sure your practice is balanced. A balanced practice includes all three movementsof the spine: forward bends, back bends and twists.It is also important to include shoulder and hipmovements in your practice.

THE POSES

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Chapter 2

Breathing efficiently can

positively influence your

physical and mental

well-being. For this reason,

proper breathing is integral to

the practice of yoga. This chapter

shows you how to breathe

efficiently to boost your energy

and help rid your body of toxins.

You will also learn how proper

breathing techniques can clear

your mind, improve your

concentration and reduce stress.

Perform the exercises in this

chapter to help improve your

breathing.

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Yoga andreathingB

Introduction to Breathing

Breath Awareness Exercise

Abdominal Breath

Three Part Breath

In this Chapter...

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introduction tobreathing

34

How do I know if I am breathingefficiently?

To ensure you are breathing efficiently, make sure your posture is correct, your spine is straight and your shoulders are relaxed. Proper posture helpsensure your lungs have the maximum amount of room to expand in your chest, which allows you totake full breaths. Taking full breaths maximizes theenergy you bring into your body. You will also know if you are breathing efficiently when your breath issmooth and even. You may also feel your jaw relax,your shoulders drop away from your ears and yourhead and neck muscles relax.

Physical Benefits of Efficient BreathingBreathing efficiently can relieve many ailments,including fatigue, sleep disorders, anxiety, dizziness,visual problems and chest problems. You can alsokeep your lung tissue elastic, tone your abdominalmuscles and strengthen your immune system. As youbreathe deeply, you increase your oxygen intakewhich boosts your energy, improves your metabolismand helps rid your body of toxins.

Mental Benefits of Efficient Breathing

Breathing efficiently is not only beneficial for yourbody, but can also clear your mind, improve yourconcentration and reduce stress.

If you are upset or anxious, your breath may becomequick and shallow. Through breathing exercises, youcan control your breathing, which will restore a senseof calm.

Although breathing is an involuntary bodily function,you can learn to control your breathing to adjust how your body responds to external circumstances.

Your breath connects your mind and your body, so becoming more aware of your breath can

positively affect you both physically and mentally.When you bring awareness to your breathing, you also give yourself time to turn your attention inwardand focus on your thoughts and emotions.

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CHAPTER 2: Yoga and Breathing

35

YOGA AND BREATHING

Breathing During PosesYour breath is an important element of performing any yoga pose. Focusing on your breathing may sharpen your concentration, prevent injury and help you release further into a pose. If your breathing becomes strained or forced, it may be an indication that you are working too hard.

When performing a yoga pose, make sure you never hold your breath. You should try to breathe evenly and deeply throughout the pose. In addition, you should try to match your breathing to the way you are moving in a pose. For example, you will usually inhale when you lift your arms, lengthen your body or bend backward. You will usually exhale when lowering your arms, bending forward or deepening a twist.

Yoga, particularly Hatha Yoga, requires you to beconstantly aware of your breath. As you breathe inyour yoga practice, you exercise your diaphragm,abdominal muscles, heart, lungs and the muscles

that connect your ribs. It is best to breathe throughyour nose to filter the air your body takes in. Youshould try to take at least a few minutes each day for breath awareness.

PranaPrana is the life force and energy that sustains all living things. As you breathe, prana flows throughout the cells in your body, making you strong and healthy. The goal of breathing efficiently is to balance the prana in your body and open areas that may be blocked. Visualizing this flow of energy helps to focus your mind and improve your awareness of the flow of prana in your body.

Tips for Better BreathingThe best place to perform breathing exercises is in a location with lots of fresh, clean, warm air. Make sure you do not wear any clothing thatconstricts your breathing, such as pants with a tight waistline. If you have lung problems, such as asthma, or if you have heart disease, you should consult your doctor before you performbreathing exercises.

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breath awarenessexerciseThis breath awareness exercise helps you connect with the natural rhythm of your breath and therebyincrease your awareness of your breath. Practicing this breath awareness exercise before you begin youryoga practice helps center your mind and prepare you for the practice.

As you exhale, try to release the tension from yourbody. As you release your body's tension and begin to relax, your breath will become slower and moreeven. As you inhale, your breath should effortlessly fill your body. Your breath should gradually deepen

as you perform this exercise.

While performing this exercise, do not try to regulateyour breath or force yourself to breathe in a certainway. The purpose of the exercise is to discover andexplore your breath, so you should simply notice howyou breathe naturally. Once you have gained a greaterawareness of your breath, you will be able to learn tocontrol how you breathe.

You can practice this exercise lying down or while in acomfortable seated pose, such as Easy Pose.

36

Lie on your back withyour knees bent and thesoles of your feet on thefloor, hip width apart.

Inhale through yournose.

1

2

Exhale through yournose.

Listen to your breath.

3

4

Notice which parts ofyour body move andrelease as you exhale.

Repeat steps 2 and 3 for2 to 5 minutes.

Notice which parts ofyour body move andexpand as you inhale.

Feel your breath creatingspace and opennesswithin your body.

••

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CHAPTER 2: Yoga and Breathingabdominalbreath

This abdominal breath exercise improves your ability to breathe more fully and deeply by increasing the airflow to the lower part of your lungs. You may also findthat this exercise helps to calm and relax your bodyand mind.

As you perform this exercise, you should becomeaware of the rise and fall of your breath in yourabdomen. As you breathe, make sure you do nottighten your abdominal muscles or press yourabdomen outward. Your abdomen should expandnaturally and remain soft throughout the exercise.

You can perform this exercise while lying in RelaxationPose or sitting in a comfortable seated pose, such asEasy Pose. You can also perform this exercise whilesitting in a chair, which is useful if you spend your day sitting at a desk. If you need more support for your lower back in Relaxation Pose, you can bend yourknees and place the soles of your feet on the floor hipwidth apart.

You should be careful performing this exercise if youhave low blood pressure.

37

Begin in Relaxation Pose. For information on Relaxation Pose, see page 242.

Rest your palms lightlyon your abdomen.

1

23

Exhale slowly andcompletely throughyour nose and feelyour abdomen fall backdown toward the floor.

4 5 Repeat steps 3 and 4 for2 to 5 minutes.

The tips of your middlefingers should meet atyour navel.

Inhale slowly andcompletely throughyour nose and feelyour abdomen rise.

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three partbreathThree Part Breath exercise strengthens your chest,lung and diaphragm muscles, while increasing yourlung capacity. Also called Full Yogic Breath or CompleteYoga Breath, practicing this exercise can also calm yourmind and relax your body. You should be comfortableperforming the abdominal breath exercise shown onpage 37, before you try this exercise.

As you inhale in this exercise, focus on the expansionof your abdomen, ribs and then your chest. You mayeven be able to feel the movement of your breath up to

your shoulders. As you exhale, feel these same areasfall, starting from your chest to your ribs and then to your abdomen. Your body should also soften andrelease as you exhale. Although you are breathing inthree parts during this exercise, you should concentrateon taking one smooth inhalation and one smoothexhalation.

Use caution performing this exercise if you haveserious lung or breathing problems.

38

(dirgha pranayama)

Begin in RelaxationPose. For informationon Relaxation Pose,see page 242.

Rest your palms lightlyon your abdomen. Thetips of your middlefingers should meet atyour navel.

1

2

3

4

5

Rest your palmslightly on the bottomof your rib cage.

Inhale slowly throughyour nose and feelyour rib cage expand.

6

7

8

9

Exhale slowly throughyour nose and feel your rib cage release.

Repeat steps 7 and 8for three to five breaths.

Inhale slowly through your nose and feel yourabdomen rise.

Exhale slowly through your nose and feel yourabdomen fall.

Repeat steps 3 and 4until you feel comfortablebreathing into your abdomen.

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CHAPTER 2: Yoga and Breathing

How can I ensure that I am breathingcorrectly in this exercise?

You can use your arms as a guideline toensure you are breathing correctly. As youinhale, raise your arms off the floor. Whenyou feel the bottom of your ribs expand,your fingers should be pointing towardthe ceiling. When you feel your chestexpand, your arms should be on the floorabove your head. Move your arms in theopposite direction as you exhale.

How can I feel more comfortable as Iperform this exercise?

If your neck is tense, perform the exercisewith a pillow or folded blanket under yourhead. If your back is uncomfortable, placea large pillow under your knees. You canalso relieve strain on your back by bendingyour knees and placing your feet hip widthapart on the floor.

39

Rest your palms lightlyon the top of yourchest.

Inhale slowly throughyour nose and feelyour chest expand.

10

11

12

13

14

15

16

17

Exhale slowly throughyour nose and feel yourchest release.

Repeat steps 11 and 12for three to five breaths.

Place one palm on yourabdomen and place theother palm on your ribsor your chest.

Inhale slowly throughyour nose, feeling yourabdomen, then your rib cage and then yourchest expand.

Exhale slowly throughyour nose, allowingyour breath to releasefrom your chest, thenyour rib cage and thenyour abdomen.

Repeat steps 15 and 16for 2 to 5 minutes.

Tip

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Chapter 3

This chapter takes you

through some warm-up

exercises you can

perform to prepare your body

for a yoga practice. Warming

up your muscles increases the

flexibility of your joints, gets

your blood circulating and

loosens stiff muscles to help

prevent injury. You should

perform a warm-up sequence

at the beginning of every

yoga practice. You can include

any of the poses discussed

in this chapter in your own

personalized warm-up

sequence.

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Warm-Uposes

In this Chapter...

PNeck Stretches

Shoulder Stretches

Arm Stretches

Prayer Pose

Spinal Roll

Spinal Rocking

Rock the Baby

Leg Raises

Pelvic Tilt

Little Boat Pose

Little Boat Twist

Windmill Pose

Gate Pose

Pigeon Pose

Squat Pose

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neckstretchesNeck stretching exercises are useful for warming upyour neck and relaxing your neck, head and face. Youmay also find that neck stretches can relieve mentaltension or stress that you may be experiencing.

You can perform neck stretches in a seated pose, suchas Easy Pose or Lotus Pose. You can also perform neckstretches in a standing pose, such as Mountain Pose, or while sitting in a chair.

As you perform neck stretches, you should focus onsending your breath to the muscles in your neck that

you want to relax. By focusing on your breath whilestretching your neck, you can also help improve yourawareness of your breathing as you practice yoga.

You should never feel any strain when stretching your neck. Make sure you only move your head to a position where you feel a comfortable stretch. Youshould also keep your jaw and shoulders relaxedthroughout the exercise.

Use caution performing neck stretches if you haveproblems with your neck.

42

Begin in Easy Pose. Forinformation on EasyPose, see page 74.

1 2 Inhale and raise yourchin toward the ceiling.

Visualize the front ofyour neck and throatgently stretching andopening.

3

4

Make sure you keep theback of your neck longand do not allow yourhead to drop back.

Repeat steps 2 and 3three to five times andthen return your headto the center.

Exhale and lower yourchin toward your chest.

Visualize the space youare creating in the backof your neck.

EXERCISE 1

VERY EASY

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CHAPTER 3: Warm-Up Poses

How can I provide a good stretch to theside of my neck?

With your chin parallel to the floor andthe crown of your head pointing towardthe ceiling, exhale and turn your head tolook over your right shoulder. Then inhaleand turn your head to look straight ahead.Repeat by looking over your left shoulder.Repeat three to five times on each side.

How can I release tension in my headand neck?

You can perform head rotations. Loweryour chin to your chest and circle yourhead around to your right shoulder. Liftyour head up, lower your head to yourleft shoulder and circle your head backdown to your chest. Keep the back ofyour neck long as you rotate your headin a smooth, continuous movement.Repeat the head rotations two to threetimes and then switch directions.

43

Begin in Easy Pose. 1 Exhale and lower yourright ear toward yourright shoulder.

Make sure you keepyour jaw and shouldersrelaxed.

2 Inhale and return yourhead to an uprightposition.

Exhale and lower yourleft ear toward yourleft shoulder.

Inhale and return yourhead to an uprightposition.

Repeat steps 2 to 5three to five times.

3

4

5

6•

EXERCISE 2

Tip

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shoulderstretchesShoulder stretching exercises are useful for relievingtightness in your upper back, shoulders and neck. Youmay also find that shoulder stretches can relieve stressand help clear your mind. Regular practice of shoulderstretches can increase the range of motion in yourshoulders.

You can perform shoulder stretches in a seated pose,such as Easy Pose. You can also perform shoulderstretches in a standing pose, such as Mountain Pose, or while sitting in a chair.

As you perform the first exercise shown in the steps

below, make sure you do not lift your shoulders. Thestretch should only be a back and forward movement.The second exercise requires that you focus on theopposite movement. As you shrug your shoulders upand down, try not to move your shoulders forward orback. For both exercises, allow your arms to follow themovement of your shoulders, rather than participatingin the stretch.

You should be careful performing shoulders stretches ifyou have a shoulder injury.

44

Begin in Easy Pose. Forinformation on EasyPose, see page 74.

1 2 Exhale and bring yourshoulders forward,creating space betweenyour shoulder blades.

3

4

Allow your arms tofollow the movementof your shoulders.

Repeat steps 2 and 3three to five times.

Inhale and squeeze yourshoulders back, bringingyour shoulder bladestoward each other.

Visualize your chestopening and expanding.

EXERCISE 1

VERY EASY

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CHAPTER 3: Warm-Up Poses

Is there an exercise that is particularlyhelpful for increasing the range ofmotion in my shoulders?

You can perform shoulder rolls. Withyour arms hanging loosely at your sides,make circles with your shoulders. Rollyour shoulders backward three to fivetimes. Then repeat rolling your shouldersforward. Make sure you maintain a fluidmotion and keep your shoulders relaxedthroughout the exercise.

How can I release tension in my upperback and neck?

You can perform a stretch that resemblesgiving yourself a hug. Bring your right armacross your chest and reach for your leftshoulder blade. Then bring your left armunder your right arm and reach for yourright shoulder blade. Tuck your chin towardyour chest. With each exhalation, softenyour shoulders, elbows and grip. Hold the stretch for 15 to 30 seconds and thenrepeat, switching the position of your arms.

45

Begin in Easy Pose. 1 Inhale and lift yourshoulders straight uptoward your ears.

Try to keep yourshoulders from movingforward or back as youlift your shoulders up.

2 Exhale and slowlylower your shouldersback down.

Make sure you controlthe movement of yourshoulders. Do not allowyour shoulders to simplydrop down.

Repeat steps 2 and 3three to five times.

3

4

EXERCISE 2

Tip

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armstretchesArm stretching exercises are an excellent way to warmup your arms in preparation for a yoga session. Youcan perform these exercises to improve the circulationin your upper body, particularly your arms, hands,fingers and the area around your heart. These exercisescan also relieve tension from your shoulders and neckand even release tension from your mind.

The steps below illustrate two arm stretching exercises.As you perform the first exercise, your entire bodyshould feel balanced. You should also focus on how

your breathing works in connection with the arm movements to warm up your body and focus your mind.

As you perform these arm stretches, you should feelthe lift coming from your waist as you raise your arms. At the same time, you should feel your chest lifting and expanding. Expanding your chest can increase your capacity for deep breathing in this exercise.

Make sure you use caution performing these armsstretches if you have shoulder or arm problems.

46

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

1 2 Inhale as you circle yourarms out to each sideand then bring yourpalms together overhead.

Your fingertips should be touching, with yourfingers pointing towardthe ceiling.

3 Make sure yourshoulders are relaxeddown away fromyour ears.

Your arms should be straight but yourelbows should not be locked.

Position your hands in Prayer Pose. Forinformation on PrayerPose, see page 48.

••

EXERCISE 1

VERY EASY

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CHAPTER 3: Warm-Up Poses

Is there an exercise I can perform tostretch the back of my upper arm?

To stretch the back of your upper arm,extend your right arm over your head.Then bend your right elbow and lightlyrest your palm on the top of your rightshoulder. Place your left palm slightlybelow your right elbow and gently pressyour right arm back until you feel thestretch. Then repeat this exercise for yourother side.

Is there another arm stretch I can perform?

Yes. Interlace your fingers and extend yourarms in front of you at shoulder level. Thenturn your wrists so that your palms faceout. Slowly raise your hands over yourhead. Gently straighten your arms as muchas possible, but make sure you do not lockyour elbows. You should feel the stretchfrom your waist up to your arms. Hold thisstretch for 30 to 45 seconds.

47

Turn your palms to faceout to the sides.

Exhale as you circle yourarms out and down toeach side and then bringyour hands back togetherin Prayer Pose in front ofyour chest.

4

5

Repeat steps 3 to 5three to five times.

6 Begin in Easy Pose. For information on Easy Pose, see page 74.

Rest the back of yourhands on the floor atyour sides.

Inhale as you raise your armsover your head, bringing yourpalms together.

Exhale and then lower yourarms, bringing your handsback to the floor.

Repeat steps 3 and 4 threeto five times.

1

2

3

4

5

EXERCISE 2

Tip

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prayerposePrayer Pose is a basic arm position you can perform to create variety in many different standing or seatedposes. This pose can help to increase the flexibility ofyour wrists.

While performing Prayer Pose, lift your chest as youroll your shoulders back and relax your shoulders and elbows down. Make sure you keep the pressurebetween your palms gentle and soft.

You can also perform Reverse Prayer Pose, which isvery similar to Prayer Pose, except you position your

hands behind your back. This pose stretches yourshoulders and elbows, in addition to increasing theflexibility of your arms, wrists, hands and fingers.

In Reverse Prayer Pose, your hands should ideally bepositioned between your shoulder blades, but onlymove your hands up as far as is comfortable for you. If you find this position too difficult, you can hold your elbows behind your back instead.

Use caution performing Prayer Pose or Reverse PrayerPose if you have shoulder, arm or elbow problems.

48

(namaste)

Begin in MountainPose. For informationon Mountain Pose, see page 120.

Bend your elbows and bring your palmstogether in front of thecenter of your chest.

1

23

Reverse Prayer PoseBegin in Mountain Pose.

Move your arms behindyour back and bring yourfingertips together, withyour fingers pointingtoward the floor.

1

2

3

4

Turn your hands inwarduntil your fingers arepointing toward theceiling.

Press your palms togetherand slowly move yourhands up your back as faras is comfortable for you.

Your elbows should belower than your wristsand your fingers shouldbe pointing toward theceiling.

Lift your chest towardyour thumbs as you relaxyour shoulders down.

VERY EASY

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CHAPTER 3: Warm-Up Poses

Spinal Roll is a great exercise to perform to warm upyour spine. This exercise can also relieve tension inyour lower back, which is especially useful if youspend a lot of time standing.

You can perform Spinal Roll as a transition from seatedto standing poses. Spinal Roll is also useful for comingout of standing forward bends. Instead of coming outof a standing forward bend with a flat back, you canperform Spinal Roll which places less stress on yourlower back. If you have lower back problems, coming

out of a standing forward bend with Spinal Roll isparticularly helpful.

As you allow your upper body to hang down in SpinalRoll, visualize space being created between eachvertebra of your spine as your spine lengthens towardthe floor. As you roll up, focus on rolling your spine up one vertebra at a time ––stacking each vertebra ontop of the previous one.

Make sure you use caution performing Spinal Roll ifyou have high blood pressure.

spinalroll

49

Begin in Squat Pose. Forinformation on SquatPose, see page 68.

1 Place your hands on thefloor slightly in front ofyou, with your palmsfacing down.

Press your hands intothe floor.

2

3

Exhale as you straightenyour legs, lifting yourhips toward the ceiling.

Allow your hands to liftoff the floor and yourupper body to hangloosely toward the floor.Relax your head, neckand shoulders.

Press your feet into thefloor and bend your kneesslightly.

Tuck your tailbone underand inhale as you slowlyroll your spine up onevertebra at a time.

Your shoulders, neck andhead should come up last.

4

5

6

7

VERY EASY

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spinalrockingSpinal Rocking, also called Rocking Chair, is useful for massaging and warming up your spine. Massagingyour spine helps relax your nervous system. You canperform Spinal Rocking to alleviate drowsiness orstiffness you may experience when you wake up in the morning. Spinal Rocking is also useful for warmingup your spine for inversions, such as Shoulderstand shown on page 222.

Do not practice Spinal Rocking on a hard surface.Instead, spread a blanket the length of your body flat

out on the floor. Make sure that when you roll back,your head stays at the same level as your spine anddoes not roll off the edge of the blanket.

In the modified version of Spinal Rocking, you can holdthe pose to stretch your upper back and neck. Makesure you avoid this modification if you have high bloodpressure, a neck injury or if you are menstruating.

You should avoid Spinal Rocking if you have a neck,upper back or spinal injury.

50

Sit on the floor with yourknees bent, as close toyour chest as possible.

Your feet should be flaton the floor, hip width or slightly wider apart.

1

••

2 Tilt your head towardyour chest to lengthenthe back of your neck.

Keep your spinerounded as you exhaleand roll backward.

3

4

5 Straighten your legsslightly as you roll back.

Make sure you do notroll too far back on yourneck.

Hold your legs justbelow or behind yourknees.

EASY

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CHAPTER 3: Warm-Up Poses

How can I improve my balance as I performSpinal Rocking?

To improve your balance, you can interlace yourfingers behind your knees. This modification canoffer more stability as you rock back and forth.

What should I do if I find Spinal Rockinguncomfortable?

If you would like to massage your spine, but find Spinal Rocking uncomfortable, you may want to perform Little Boat Pose instead. Forinformation on massaging your spine in Little Boat Pose, see the top of page 59.

Can I move from Spinal Rocking intoPlow Pose?

Yes. Spinal Rocking is a great way tomove into Plow Pose. Perform themodification as described below, exceptstraighten your legs and lower your feettoward the floor behind your head, withyour feet flexed. For information onPlow Pose, see page 224.

51

Inhale as you roll back up, bending your kneesslightly.

As you roll up, press yourshoulders down and back,lift your chest and chin upand look straight ahead.

6

7

8

Make sure you lift outof the base of yourspine to roll up.

Visualize yourself gentlyrocking like a rockingchair.

Rock back and forth sixto ten times.

• You can modify SpinalRocking to stretch yourupper back and neck.

1

2

When your shoulders reach the floor, place your elbowson the floor and place yourhands on your lower back.Keep your knees bent andrest your thighs above yourabdomen.

Hold the pose for 15seconds to 1 minute.

MODIFICATION

Tip

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rock the babyRock the Baby is a warm-up pose that provides an excellent stretch to your hips. You may want toperform this pose to prepare for seated poses, such as Half Lotus Pose or Lotus Pose. Rock the Baby is also a good stretch to perform in preparation for Lunge Pose.

As you rock your leg in this pose, make sure you focuson the movement in your hip, not the movement ofyour leg. It is also important to keep your spine as

straight as possible in this stretch.

If you find it difficult to place your leg in the crooks of your elbows, you can perform the stretch with onehand holding your knee and one hand holding yourankle. You may also want to extend your other leg infront of you to help you stay grounded as you performthe stretch.

You should use caution performing Rock the Baby ifyou have knee or hip problems.

52

Begin in Easy Pose. Forinformation on Easy Pose,see page 74.

Clasp your right foot withyour left hand.

1

2

3 Place your right foot inthe crook of your leftelbow.

4 5 Place your right knee inthe crook of your rightelbow.

Your right shin shouldbe parallel to the floor.

Clasp your right kneewith your right hand.

VERY EASY

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CHAPTER 3: Warm-Up Poses

How can I increase the range of motionof my hips with Rock the Baby?

Clasp your right foot with your left handand your right knee with your right handand then circle your leg several times ineach direction, making sure you do notpull on your knee. You should focus on themovement in your hip, not the movementof your knee. Repeat this movement usingyour other leg. This modification also helpsto relieve tension in your hips.

Is there an easy way to perform Rockthe Baby while at work?

Yes. You can perform Rock the Babywhile sitting on a chair at work to helprelieve any stiffness you may have inyour hips. This is especially useful if youhave been sitting in a chair all day long.Perform steps 2 to 10 below while sittingon a chair. Keep one foot on the floor asyou rock your other leg and remember tokeep your spine as straight as possible.

53

Wrap your arms aroundyour right leg to supportyour leg.

Keep your shouldersrelaxed down awayfrom your ears.

6 Press your sitting bonesinto the floor.

Keep your spine asstraight as possible.

7 Point the crown of yourhead toward the ceilingand gaze straight ahead.

Rock your right leg fromside to side five to eighttimes. Then return toEasy Pose.

Repeat steps 2 to 9 foryour other side.

After performing Rockthe Baby, you shouldshake out your legs tohelp relieve your hips,thighs, knees and ankles.

8

9

10

••

Tip

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legraisesLeg Raises warm up your legs and strengthen yourabdominals and lower back. This exercise is alsobeneficial for stretching your hamstrings.

When you raise your leg in this exercise, your other leg may lift off the floor. Make sure that your other leg remains on the floor throughout the exercise. It is also important to make sure that you keep both of your hips on the floor throughout the exercise. Toavoid arching your neck, you should lengthen your

neck by tucking your chin toward your chest.

Only raise your leg until you feel a comfortable stretch.It is more important to keep your lower back pressedinto the floor and your shoulders relaxed down than itis to raise your leg as high as possible. Even if you areflexible, make sure you do not move your leg past a90-degree angle with the floor.

You should use caution performing Leg Raises if youhave problems with your neck or lower back.

54

Lie on your back withyour legs extended andyour feet together.

Place your arms on thefloor at your sides, withyour palms facing down.

1

2

Tuck your chin towardyour chest to lengthenyour neck.

Your shoulders shouldbe relaxed and down.

3 4 Exhale and press yourlower back into thefloor.

Make sure your lowerback remains pressedinto the floor throughoutthe exercise.

Your arms should bestraight, but your elbowsshould not be locked.

• •

VERY EASY

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CHAPTER 3: Warm-Up Poses

What can I do to make this exerciseeasier?

To make Leg Raises easier, begin theexercise with one leg bent and the soleof your foot on the floor. Keep your footon the floor as you raise and lower yourother leg. This modification also helps tokeep your lower back pressed into thefloor, which protects your lower backfrom strain.

How can I make Leg Raises more challenging?

Once you feel comfortable raising one leg, youcan perform the exercise raising both legs at the same time. As you perform this variation,remember to keep your lower back pressed into the floor and your shoulders relaxed. If youneed extra support for your back, you can placeyour palms face down under your buttocks.Raise and lower your legs six to ten times. Thisvariation makes the exercise more challengingfor your abdominals and lower back.

55

Flex your right foot.

Inhale and lift your rightleg toward the ceiling.

56

Keep your leg straight,but do not lock your kneeas you raise your leg.

Your leg should not movepast a 90-degree anglewith the floor.

Exhale and lower yourright leg back down tothe floor.

As you lift and lower yourleg, press through yourheel and visualize yourentire leg lengthening.

Repeat steps 6 and 7three to eight times.

Repeat steps 1 to 8 foryour other side.

7 8

9•

Tip

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pelvictiltPelvic Tilt is a warm-up pose that increases the flexibilityof your lower back and pelvis. The rocking movementof this pose also helps to lengthen your lower spine.

When you first perform Pelvic Tilt, you may be temptedto exaggerate the rocking motion of your pelvis. Instead,keep the movement of your pelvis natural and withinyour own range of motion. You should notice how themovement of your lower back creates a ripple effect up your spine. You should also try to coordinate therocking motion with your breath and relax the muscles

that are not directly involved in the pose.

You can modify Pelvic Tilt by adding movement to your upper body as you rock your pelvis. Make sureyou do not use your arms to lift your head and neck in this modification. You should keep your elbows backand your chest open, making sure you do not feel anystrain in your neck.

Use caution performing Pelvic Tilt if you have slippeddiscs in your back.

56

Lie on your back withyour knees bent andyour feet flat on thefloor, hip width apart,with your heels directlyunder your knees.

1 2

3

Exhale as you gentlytilt your pelvis andpress your lowerback into the floor.

4 • As your pelvis tilts, yourtailbone curls up and yourhips remain on the floor.

Rest your arms on thefloor at your sides, withyour palms facing up.

Press out through thecrown of your head tokeep your neck long.

VERY EASY

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CHAPTER 3: Warm-Up Poses

I find coordinating my breath with mymovement difficult. What can I do?

Although Pelvic Tilt is a breath awarenessexercise, you may find coordinating yourbreath with your movement difficult. If thisis a problem for you, try to focus only onthe movement of your pelvis and breathenaturally. With time and practice, it willbecome easier to coordinate your breathand movement.

How can I further stretch my legs andstrengthen my lower back in Pelvic Tilt?

Inhale as you tilt your pelvis and pressyour tailbone toward the floor. Then exhaleas you tilt your pelvis and press your lowerback into the floor. While maintaining thispelvic tilt, inhale as you press your feetinto the floor and lift your pelvis off thefloor. Then exhale as you curl your spinedown one vertebra at a time. Repeat thismovement three to six times.

• •

Inhale as you tilt yourpelvis in the oppositedirection and press yourtailbone toward the floor.

As your pelvis tilts, yourlower back arches slightly.

5 Repeat steps 4 and 5 fiveto ten times to establisha gentle rocking motionof your pelvis.

Visualize the rockingmotion creating a rippleeffect up your spine asyou synchronize themotion with your breath.

6

57

You can add upper bodymovement to Pelvic Tilt.

Perform Pelvic Tilt, exceptinterlace your fingersbehind your head. Yourelbows should point outto the sides.

As you press your lowerback into the floor, lift yourchest, neck and head offthe floor. Then lower yourshoulders, neck and headback down as you archyour lower back.

Repeat this modificationthree to five times.

1

2

3

MODIFICATION

Tip

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little boatposeLittle Boat Pose stretches and releases your spine,lower back and hips. This pose is often used as a warm-up pose.

While performing Little Boat Pose, it is important tokeep your arms and shoulders relaxed as you rest your hands on top of your knees. Do not use yourarms to bring your knees toward your chest. Instead, release your hips so that your knees drop toward your chest naturally.

As you hold the pose, feel your body relaxing down

to the floor with each exhalation. Visualizing yourselfas a little boat bobbing on the waves of your breathmay help you relax even further into the pose.

You can modify Little Boat Pose to release and stretchyour hips independently. You can perform Little BoatPose holding only one leg, while the other leg remainsbent or stretched away from you. Do not stretch oneleg away from you if you have lower back problems.

Avoid Little Boat Pose if you have recently had a herniaor a knee injury.

(pavana muktasana)

58

Lie on your back withyour knees bent andyour feet flat on thefloor, hip width apart.

1 2

3

Rest your hands on topof your knees. Yourarms and shouldersshould be relaxed.

Exhale as you relaxyour head, neck andspine toward the floor.

4

5

6

7

Soften and release yourhips to allow your kneesto drop further towardyour chest.

Hold the pose for 30seconds to 2 minutes.

Draw your knees towardyour chest.

Release your lower backtoward the floor.

VERY EASY

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CHAPTER 3: Warm-Up Poses

Can I perform Little Boat Pose if I have stiff hips?

Yes. You can perform this pose if you have stiff hips, but you should move your kneeswider than hip width apart when you draw them toward your chest. Widening your knees is also useful if you are overweight.

Resting my hands on top of my knees isuncomfortable. What else can I do?

You can wrap your arms around your legs orplace your hands behind your knees in thearea between your calf and thigh. In eithervariation, make sure you keep your arms andshoulders relaxed.

Can I add movement to Little Boat Pose?

To add movement to Little Boat Pose,perform the pose as described in the stepsbelow and then rock your body from sideto side. The rocking motion massages theback muscles on either side of your spine.This variation is particularly useful whenyou are using Little Boat Pose as a counterpose after performing a back bend.

59

• You can perform LittleBoat Pose holding oneleg at a time. This allowsyou to stretch your hipsindependently.

1 Perform Little Boat Pose,except bring only yourright knee toward yourchest. Then repeat themodification for yourother side.

MODIFICATION 1 MODIFICATION 2

• You can perform LittleBoat Pose holding oneleg and stretching theother leg away from you.This allows you to feel adeeper stretch in yourhips and lower back.

1 Perform Little Boat Pose,except start with your legsstraight. Then bend yourright knee and bring theknee toward your chest.Repeat the modificationfor your other side.

Tip

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little boattwistLittle Boat Twist is beneficial for increasing the flexibilityof your back and releasing tension in your lower andmid spine. This pose also helps to open your shouldersand chest. When you twist your body in Little BoatTwist, you stimulate your abdominal organs to help aiddigestion. Although this pose is a useful warm-up pose,you may also want to use the pose to cool down at theend of a yoga practice.

While performing Little Boat Twist, make sure you keep

your upper back and both shoulders in contact with the floor. You should also breathe evenly, visualizingyour body softening deeper into the twist with eachexhalation.

If you find the twist in Little Boat Twist too intense, you can perform the pose with your feet on the floor,instead of drawing your knees into your chest. Avoidperforming Little Boat Twist if you have abdominalproblems or if your neck feels strained in the pose.

60

(parsva pavana muktasana)

Begin in Little Boat Pose.For information on LittleBoat Pose, see page 58.

1 Exhale as you loweryour knees to the righttoward the floor. Keepyour knees together.

32 • Make sure you keepyour upper back andboth shoulders incontact with the floorthroughout the pose.

Extend your arms out toyour sides at shoulderheight, with your palmsfacing down.

EASY

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61

How can I incorporate movement into LittleBoat Twist?

Perform the pose as described below, exceptslowly twist from side to side five to ten timesinstead of holding the pose. To coordinate your breathing with the movement, exhale asyou move into the twist and inhale as yourknees and head come back to the center. Thismovement helps massage your back andrelease tension in your spine.

How can I intensify the pose?

You can intensify the pose to provide adeeper stretch for your spine, lower backand hips. Perform the pose as describedbelow, except after you lower your kneestoward the floor, straighten your legs. Your upper body and legs should form a 90-degree angle. Make sure you keep yourlegs together and straight, but do not lockyour knees.

Turn your head to theleft and look over yourleft shoulder, keepingyour neck relaxed.

4 Hold the pose for 30seconds to 1 minuteand then inhale as youreturn to Little BoatPose.

Repeat steps 2 to 5 foryour other side.

5

6

You can modify LittleBoat Twist if you feeldiscomfort in your neckor shoulders.

If you feel discomfort inyour neck, look up at theceiling and tilt your chinslightly down to lengthenthe back of your neck.

• • If you feel discomfort inyour shoulders, placeyour hands on the floor,with your palms facingup, and relax yourshoulders down to thefloor.

1

MODIFICATION

Tip

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windmillposeWindmill Pose is a reclined warm-up pose that helps to improve digestion and elimination. This pose alsostretches your lower back and helps to strengthen yourabdominal muscles. Windmill Pose is also known asWind-Relieving Pose because it helps the body releaseintestinal gas.

You should focus on stretching the entire length ofyour body in Windmill Pose. The movement of yourlegs should help to increase the flexibility of your hips.At the same time, the movement massages the organs

in the back of your body, including your kidneys.

While performing Windmill Pose, make sure your hipsremain on the floor throughout the pose. You shouldalso pay close attention to your breathing ––inhale asyou stretch your arm and leg away from your body and exhale as you draw your arm and leg back to your body.

You should avoid Windmill Pose if you have a hernia.

62

Begin in Little Boat Pose.For information on LittleBoat Pose, see page 58.

Inhale as you raise yourright arm overhead andextend your right legalong the floor.

1

2

Exhale as you bring yourright knee toward yourchest and your righthand to your right knee.

3 4 Clasp your right kneewith your right hand.

Make sure your elbowremains close to yourbody.

The back of your righthand and the heel of yourright foot should touchthe floor.

VERY EASY

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CHAPTER 3: Warm-Up Poses

How can I intensify the stretch in this pose?

When you clasp each knee, hold your kneefor 5 to 10 seconds. You should exhale asyou draw your knee in and inhale as youextend your leg out.

What can I do if my lower back feelsstrained in this pose?

You can begin the pose with your knees bent and the soles of your feet resting on the floor. Keep one foot on the floor as youbring the other knee to your chest.

How can I stretch my neck and shouldersin this pose?

When you bring your knee toward yourchest, move your forehead toward yourknee. In this modification, make sure youdo not strain your neck or shoulders tryingto reach your forehead to your knee.

63

Inhale as you raise yourleft arm overhead andextend your left leg alongthe floor.

5 The back of your lefthand and the heel ofyour left foot shouldtouch the floor.

Exhale as you bring yourleft knee toward yourchest and your left handto your left knee.

Clasp your left kneewith your left hand.

Repeat steps 2 to 7 six oreight times.

To come out of the pose,place the soles of your feeton the floor and bring yourarms to rest alongside yourbody.

6

7

8

9

Tip

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gateposeGate Pose is an invigorating pose that provides a good stretch to the sides of your body and increasesthe flexibility of your spine. You can also use this pose to tone your abdominal muscles and improveyour circulation. Gate Pose is an excellent pose toperform in preparation for Triangle Pose. While bothposes stretch similar muscles, Gate Pose does notrequire the intense stretch to the back of your legs.

Performing Gate Pose stretches the muscles thatconnect your ribs, allowing your lungs to expand to

help increase your capacity for deep breathing. As aresult, practicing this pose is especially useful if youhave a breathing problem, such as asthma.

While performing Gate Pose, make sure your elbowdoes not move in front of your face, but stretches upabove your ear. You should also focus on lengtheningyour spine with each inhalation and stretching to yourside with each exhalation.

Use caution performing this pose if you suffer fromknee, hip or shoulder problems.

64

(parighasana)

Kneel on the floor withyour knees hip width apart and your thighsparallel.

Extend your right leg to your right side.

1

2

3 Rest your right hand onthe outside of your rightthigh.

Inhale and extend your leftarm overhead, with yourfingers pointing towardthe ceiling and your palmfacing your right side.

4

5

Your left upper armshould remain besideyour left ear throughoutthe pose.

Place the sole of yourright foot flat on the floor,with your toes pointingforward.

Your right leg should bestraight, but your kneeshould not be locked.

VERY EASY

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CHAPTER 3: Warm-Up Poses

I feel pressure on my knees in this pose.What can I do?

To reduce the pressure on your knees, you can perform the pose while kneelingon a blanket or mat.

My neck feels uncomfortable when I lookup past my elbow. Can I still perform thepose?

You can still perform this pose, but youshould look straight ahead instead of turning your head to look past your elbow.

How can I stretch my foot and theback of my calf more in Gate Pose?

Instead of placing the sole of your footflat on the floor, place your heel onthe floor with your toes pointing uptoward the ceiling. This modificationalso provides a deeper stretch to yourhamstring.

65

Exhale and bend fromthe waist as you stretchto the right.

Keep your left shoulderback and relaxed as youstretch to the right.

6 Slide your right handdown the outside ofyour right leg.

Your right arm should bestraight, but your elbowshould not be locked.

7 Turn your head to lookpast your left elbow.

Press your right footinto the floor as youextend out throughyour fingertips and thecrown of your head.

Hold the pose for 10to 20 seconds.

To come out of the pose, inhale and bringyour torso upright. Thenexhale and bring yourarms to your sides andyour knees together.

Repeat steps 2 to 11for your other side.

8

9

10

11

12

••

Tip

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pigeonposePigeon Pose helps to open and increase the flexibilityof your hips. This pose also helps to strengthen yourback, stretch your thighs and increase the flexibility ofyour groin.

Practicing this pose may help you perform other posesthat require a lot of flexibility in your hips, such asLotus Pose and Dancer Pose. You may also want to use Pigeon Pose to warm up before performing backbends, such as Cobra Pose and Bow Pose.

As you perform Pigeon Pose, make sure you gentlypress the hip of your straight leg toward the floor tohelp keep your hips square to the front. Hold the posefor as long as you feel comfortable, allowing yourself to relax further into the pose with each exhalation.After performing the pose, you should shake out yourlegs to help relieve and restore circulation in your legs.

You should use caution performing Pigeon Pose if youhave problems with your knees, back or hips.

66

(kapotasana)

Begin in Table Pose. Forinformation on Table Pose, see page 172.

Slide your right kneeforward, under thecenter of your body.

1

2

3 Slide your left leg straightbehind you. The top ofyour left foot should reston the floor.

Gently lower your pelvistoward the floor.

4

5

Make sure you keep bothhips square to the front.

If your right hip cannotreach the floor, you canplace a folded blanketunder your hip for support.

Bring your right foot tothe left side of your body.

You can rest your rightfoot underneath yourpubic bone or out to yourleft side.

MODERATE

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CHAPTER 3: Warm-Up Poses

67

My forehead is uncomfortable in this pose.What can I do?

If you find resting your forehead on the flooruncomfortable, you can bend your elbowsand place one hand on top of the other.Then rest your forehead on your hands.

How can I modify Pigeon Pose to helprelease tension in my hips?

To help release tension in your hips, you canrock your hips from side to side as you holdthe pose.

How can I make this pose more challenging?

To make Pigeon Pose more challenging,perform the pose as described below, exceptwhen you lower your elbows to the floor,position your elbows directly below yourshoulders, press your forearms into the floorand lift your chest toward the ceiling. As youbecome more comfortable in this position,you can gradually straighten your arms andmove your hands closer to your body to liftyour chest up further.

Slide your hands forwardalong the floor and loweryour elbows to the floor.

Continue sliding yourhands until your arms arestraight, but your elbowsare not locked.

6

7

Exhale as you loweryour chest toward thefloor.

Rest your forehead onthe floor.

8

9

Gently press your lefthip toward the floor tohelp keep your hipssquare.

Hold the pose for 15seconds to 1 minute.

To come out of the pose,slide your hands backunder your shoulders andreturn to Table Pose.

Repeat steps 2 to 11 foryour other side.

10

11 12

Tip

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squatposeSquat Pose helps to open your hips, groin and innerthighs, while stretching your ankles and feet. This posecan also relieve tension in your lower back. Regularpractice of Squat Pose can help improve your balanceand concentration.

This pose is commonly used as a transition from seatedto standing poses. From a seated pose, you can moveinto Squat Pose and then slowly roll your spine up, onevertebra at a time, to a standing position. Squat Pose is

also a good prenatal exercise because it stimulates your pelvic area and opens your groin and hips.

To help you balance and feel more comfortable in the pose, you may need to adjust your stance after you bend your knees and lower your hips. You mayfind it helpful to move your feet a bit further apart or turn your toes out slightly.

Use caution performing Squat Pose if you haveproblems with your knees or hips.

68

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

Step your feet slightlywider than hip width apart, with your toespointing forward.

1

2

3

4

Keeping your hands onthe floor for support,bend your knees andlower your hips towardthe floor.

Gently lower your heelstoward the floor.

5

6

7 Move your elbows or upper arms to theinside of your knees andthen bring your handstogether in Prayer Pose.For information on PrayerPose, see page 48.

Bend forward from yourhips.

Place your hands on thefloor slightly in front ofyou, with your palmsfacing down.

EASY

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CHAPTER 3: Warm-Up Poses

My heels do not reach the floor when Iperform Squat Pose. What can I do?

If your heels do not reach the floor, youcan remain on the balls of your feet, orplace a rolled or folded blanket under yourheels for support. Make sure the blanket isnot so thick that it pushes your heels upfurther. The blanket should only supportyour heels at the lowest position possible.

What can I do if I find it difficult tobalance in this pose?

You can leave your hands on the floor forsupport instead of bringing your handstogether in Prayer Pose. You can also moveinto Squat Pose with your back against awall for support. Slowly slide your backdown the wall to lower your hips into thepose. As you slide down, allow your heelsto lift off the floor.

69

Gently press your elbowsor upper arms againstyour inner legs to openyour hips, inner thighsand groin.

Point the crown of yourhead toward the ceiling.

8

9

Hold the pose for 30seconds to 1 minute.

To come out of the pose,bring your hands back tothe floor, straighten yourlegs and then roll yourspine up, one vertebra at a time. Then return toMountain Pose.

10

11

You can add motion toSquat Pose to energizeyour spine.

Perform Squat Pose,except keep your handson the floor instead ofplacing your hands inPrayer Pose.

1

Inhale as you lift yourhips toward the ceilingand move the crown ofyour head toward thefloor. Then exhale andlower your hips backtoward the floor.

Lift and lower your hipsten times.

2

3

MODIFICATION

Tip

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Chapter 4

Performing seated poses

can improve your

posture, stretch your

legs and open your hips. Some

seated poses, such as Easy Pose

and Lotus Pose, are especially

good for meditation because

they allow you to keep your

spine straight and help you

remain grounded and relaxed

as you meditate. Certain seated

poses are often used as starting

positions for other poses. This

chapter demonstrates a variety

of seated poses that you can

perform.

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Seatedoses

In this Chapter...

PStaff Pose

Easy Pose

Bound Angle Pose

Half Lotus Pose

Lotus Pose

Cow Face Pose

Seated Side Bend

Simple Twist

Seated Half Spinal Twist

Seated Boat Pose

Thunderbolt Pose

Hero Pose

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staffposeStaff Pose can help you learn how to sit with correctposture. Regular practice of this pose can also helpincrease the flexibility of your hips and pelvis andstrengthen your lower back. This basic seated poseoften serves as a starting position for other seatedposes.

While you perform Staff Pose, you should be aware of both your upper and lower body. Your upper bodyshould be erect, yet relaxed, and your lower bodyshould feel grounded.

To provide extra support for your spine in this pose,you can place your palms directly behind your bodywith your fingers pointing behind you, instead ofplacing your palms beside your hips. If your hips arestiff, you can perform the pose sitting on a foldedblanket. This modification raises your hips so your legsdrop away from your pelvis, allowing you to sit morecomfortably. Sitting on a folded blanket may also helpkeep you from rounding your lower back and can makefinding the correct alignment of your spine easier.

72

(dandasana)

Sit on the floor withyour back straight andyour legs stretched outin front of you.

1 • Press your sitting bonesinto the floor and pointthe crown of your headtoward the ceiling tolengthen and straightenyour spine.

2 3 Flex your feet and pressout through your heels.

Make sure your legs andfeet are hip width apartand parallel.

VERY EASY

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CHAPTER 4: Seated Poses

73

How can I modify Staff Pose if I haveback problems?

If you have back problems or find thispose difficult to hold, you can perform the pose with your back lightly touching awall. You can also choose to perform LegsUp the Wall Pose, which will protect yourback even more while still providing thebenefits of Staff Pose. For information onLegs Up the Wall Pose, see page 218.

How can I stretch my upper body in Staff Pose?

To stretch your upper body in Staff Pose, interlaceyour fingers and then extend your arms forward,parallel to the floor. Turn your palms away fromyou so your thumbs are pointing toward the floorand then inhale as you raise your arms aboveyour head until your arms are positioned slightlybehind your ears. Be sure to keep your shouldersrelaxed as you perform this variation. Stretchingyour upper body in Staff Pose can help open yourchest and stretch the front of your abdomen.

Place your palms on thefloor beside your hips tosupport your spine andthen relax your shouldersdown. Your upper bodyshould be erect, butrelaxed.

4 Relax your legs to thefloor so your lower bodyfeels firmly grounded.

Hold the pose for 20 to30 seconds.

5

6

MODIFICATION

If you have stiff hips,perform Staff Pose sittingon a folded blanket.

1 Sitting on a folded blanketraises your hips so yourlegs drop away from yourpelvis, allowing you to sitmore comfortably. Thismodification can also helpyou lengthen and straightenyour spine more easily.

Tip

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easyposeEasy Pose is a calming pose that is useful for meditationand practicing breathing exercises. This pose also helpsto promote proper seated posture.

Each time you perform Easy Pose, you should alternatewhich leg you place on top. While performing the pose,allow the crown of your head to lift up as your spineelongates and press your sitting bones down into thefloor. You should focus on keeping your spine straight in this pose.

While performing Easy Pose, focus on moving yourbreath through your body. You may find closing youreyes helps you relax into the pose. You can hold the pose for as long as you need to calm your mind.

If your hips are stiff or your knees are strained, try sittingon thickly folded blankets. Sitting on blankets can alsohelp prevent you from rounding your lower back orraising your knees up higher than your pelvis. Even withthis modification, use caution performing Easy Pose ifyou have problems with your knees or hips.

74

(sukhasana)

Begin in Staff Pose. For information on Staff Pose, see page 72.

Bend your knees andcross your legs in frontof you.

1

2

3 Place your hands onyour knees with yourpalms facing up.

Relax your shouldersdown and back, and liftand expand your chest.

4

5

6 Press your sitting bonestoward the floor andlengthen your spine.

Draw your feet towardyour buttocks as far asis comfortable for you.

VERY EASY

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CHAPTER 4: Seated Poses

How can I support my back while performingEasy Pose?

To provide support for your back in this pose, perform the pose sitting with your back lightly touching a wall. The wall can act as aguideline for your spine to help prevent youfrom rounding your lower back and shoulders.

What should I do if my feet are sore in Easy Pose?

If your feet are sore, you can place a foldedtowel or blanket under your feet. This can help relieve pressure on your feet.

Is there another variation of Easy Pose?

Yes. You can perform Easy Pose withoutcrossing your legs. Instead, bend one kneeso the outside of your leg is resting on thefloor. Then draw your foot toward yourbuttock as far as is comfortable for you.Bend your other knee and rest the outsideof your leg on the floor so your heel is justin front of the shin of your other leg.

75

Point the crown of yourhead toward the ceilingand gaze straight ahead.

Hold the pose for 1 to 10minutes. Then return toStaff Pose.

7 If your hips are stiff or if you have discomfort in yourknees, you can perform EasyPose sitting on the edge oftwo or three thickly foldedblankets. This allows yourknees to drop so you can sitstraight more easily.

1

8

After performing EasyPose, you should shakeout your legs to helprelieve your knees andankles.

MODIFICATION

Tip

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boundangle poseBound Angle Pose provides a stretch to your groin andinner thighs. You can also use this pose to developflexibility in your hips, knees, ankles and feet.

Practicing Bound Angle Pose opens the front of your pelvis and promotes circulation in your pelvicfloor. For these reasons, this pose is often used as a prenatal exercise and is helpful for relievingmenstrual problems.

While performing Bound Angle Pose, make sure yourest your weight on your sitting bones as you drop

your knees toward the floor. You should feel a stretch,but no pain, in your knees. If your knees are high upoff the floor, do not force them down. Instead, move your feet further away from your groin or place rolledup blankets under your knees for support. After youcome out of Bound Angle Pose, you should performStaff Pose or shake out your legs to relieve your kneesand ankles.

You should avoid Bound Angle Pose if you have a kneeor groin injury.

76

(baddha konasana)

Begin in Staff Pose. Forinformation on StaffPose, see page 72.

1 2 Clasp your feet or anklesand then move your heelstoward your groin as far as is comfortable for you.

3 4

5

Exhale as you allowyour knees to droptoward the floor.

Relax your shouldersand arms.

Bend your legs andplace the soles of yourfeet together.

VERY EASY

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CHAPTER 4: Seated Poses

How can I incorporate movement intoBound Angle Pose?

To incorporate movement into BoundAngle Pose, gently bounce your knees upand down as you perform the pose. Thisvariation, called Butterfly Pose, helps tofurther release tension from your groinarea and open your hips and inner thighs.When performing this variation, visualizeyour knees moving like the wings of abutterfly.

How can I relieve tightness in my hipswhile performing Bound Angle Pose?

Perform the pose as described below and then rock your body from side to side. The rocking motion massages your hips torelieve tightness and tension. This variationof Bound Angle Pose is also useful as awarm-up in preparation for other poses.

77

Press your sitting bonesinto the floor and pointthe crown of your headtoward the ceiling tolengthen your spine.

6 Visualize your kneesopening like the wingsof a butterfly.

Hold the pose for 30seconds to 2 minutesand then return toStaff Pose.

7

• You can perform BoundAngle Pose with yourback touching a wall.This is useful if you havea weak lower back andrequire extra support.

Perform Bound AnglePose, except sit withyour back lightlytouching a wall.

1•

MODIFICATION

Tip

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78

Half Lotus Pose is a seated pose that stretches andhelps to open your hips. This pose is also useful forpracticing breathing exercises and meditation. To warmup for Half Lotus Pose, you can perform Rock the Baby,as shown on page 52.

While Performing Half Lotus Pose, you should try tokeep your knees as close to the floor as possible. Youcan place a thickly folded blanket under your raisedknee for support if your knee feels strained in this

pose. Make sure you come out of the pose if you feelany pain in your knees.

You can change the position of your hands to createvariety in the pose. For example, you can rest the backof your hands on your thighs with the tips of yourthumbs and first fingers touching or you can positionyour hands in Prayer Pose, as shown on page 48.

Use caution performing Half Lotus Pose if you haveknee or hip problems.

half lotuspose(ardha padmasana)

Begin in Staff Pose. Forinformation on Staff Pose,see page 72.

Bend your right leg andplace your right foot onyour left thigh, as close to your hip as possible.

1

2

Bend your left leg andslide your left foot underyour right leg.

Rest your palms on yourthighs.

3

4

Exhale as you press yoursitting bones into the floor and point the crown of your head toward theceiling.

Hold the pose for 5 secondsto 1 minute or as long as iscomfortable for you. Thenreturn to Staff Pose.

Repeat steps 2 to 6 foryour other side.

After performing HalfLotus Pose, you shouldshake out your legs tohelp relieve your kneesand ankles.

5

6

7

MODERATE

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CHAPTER 4: Seated PoseslotusposeLotus Pose is an intermediate to advanced seated posethat provides a deep stretch for your hips. This posecan also help to open your hips and improve yourseated posture. You may want to use this pose forbreathing exercises or meditation.

You should feel comfortable performing Half LotusPose, as shown on page 78, before you try Lotus Pose.You can also perform Pigeon Pose or Bound Angle Poseto help prepare you for Lotus Pose.

To help relieve pressure in your knees in this pose, you

can sit on a thickly folded blanket. Sitting on a blanketwill also support your pelvis and help prevent yourlower back from rounding. If you feel any pain in yourknees, you should come out of the pose.

To help you relax in this pose, close your eyes andvisualize yourself as the lotus flower, with your rootsholding you firmly in the ground while you bloom inthe sunshine.

Use caution performing Lotus Pose if you have knee orhip problems.

(padmasana)

Begin in Staff Pose. Forinformation on StaffPose, see page 72.

Bend your right leg andplace your right foot onyour left thigh, as closeto your hip as possible.

1

2

3

4

Exhale as you press yoursitting bones into the floorand point the crown of yourhead toward the ceiling.

Hold the pose for 5 secondsto 1 minute or as long as iscomfortable for you. Thenreturn to Staff Pose.

5

6

7 Repeat steps 2 to 6bending your left legfirst.

After performing LotusPose, you should shakeout your legs to helprelieve your knees andankles.

Bend your left leg andplace your left foot onyour right thigh, asclose to your right hipas possible.

Rest your palms onyour thighs.

79

DIFFICULT

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cow faceposeCow Face Pose is an uplifting pose that provides a goodstretch for your arms and shoulders. This pose is alsobeneficial for releasing tension in your shoulders andopening your chest to help facilitate deep breathing. If you have rounded shoulders, you can perform CowFace Pose to help improve your posture.

While performing Cow Face Pose, try to keep bothsitting bones on the floor and your knees stacked ontop of each other. The position of your legs in this pose provides a great stretch for your hips, thighs

and ankles.

When you clasp your hands behind your back in thispose, remember to keep your shoulders square to thefront and your chest expanded. Make sure you do nothunch your shoulders or twist your wrists to clasp yourhands.

Use caution performing Cow Face Pose if you haveshoulder problems, such as rotator cuff tendonitis. Youshould also be careful performing this pose if you haveneck, hip or knee problems.

80

(gomukhasana)

Begin in Staff Pose. Forinformation on StaffPose, see page 72.

Bend your left leg andbring your left heelunder your right thigh,near your right hip.

1

2

3

4

Press your sitting bonesinto the floor and pointthe crown of your headtoward the ceiling tolengthen your spine.

Bend your left elbow andbring your left forearmbehind your back.

5

6

7 Rest the back of yourleft hand in the middleof your back, near yourshoulder blades.

Your left forearm andthe fingers of your lefthand should be pointingtoward your head.

Bend your right legover your left knee andbring your right heelnear your left hip.

Make sure your rightknee is directly aboveyour left knee.

Rest your palms onyour feet.

••

MODERATE

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CHAPTER 4: Seated Poses

What can I do if I cannot clasp my handsbehind my back?

You can hold a strap with your hands as closetogether as is comfortable for you. Then gentlypull your elbows away from each other.

What should I do if I find the leg position inthis pose too difficult?

You can perform the upper body stretch ofthis pose while sitting in Easy Pose, as shownon page 74, or Thunderbolt Pose, as shown on page 90.

How can I deepen the pose?

Before you hold the pose, pull your abdominalmuscles toward your spine and bend forwardfrom your hips as you gently press your chesttoward the floor. Make sure you keep yourhands clasped and your elbows pulling awayfrom each other. This modification helps torelieve headaches and also allows you tobreathe through your nose more easily.

81

Inhale and extend yourright arm over your head.

Bend your right elbowand place your right hand between yourshoulder blades.

8

9

Your right palm shouldbe facing your back andthe fingers of your righthand should be pointingtoward the floor.

With your right hand,clasp the fingers of yourleft hand.

Gently pull your elbowsaway from each other.Feel your shouldersstretching and yourchest opening.

Hold the pose for 10 to 30 seconds and thenrelease your hands andreturn to Staff Pose.

Repeat steps 2 to 12 foryour other side.

12

13

11

10

Tip

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seatedside bendSeated Side Bend stretches the sides of your body,from your hips to your fingertips.

While performing Seated Side Bend, remember that it is more important to lengthen through your bodythan it is to stretch as far as possible to the side. Make sure you do not compress the side of your body that you are leaning toward. You should alsokeep the shoulder of your raised arm back slightly to help open the front of your body.

As you stretch to the side in this pose, you should tryto keep both hips on the floor. If one hip lifts off thefloor as you move into the stretch, try to encourageyour hip to move back down to the floor.

If you want to warm up the sides of your body beforeholding the pose, you can stretch to the side asdescribed below three times and then hold the pose.

Use caution performing this pose if you have problemswith your knees, hips or shoulders.

82

Begin in Easy Pose. Forinformation on Easy Pose,see page 74.

1 2 Place your right palm on the floor beside yourright hip with your fingerspointing to the side.

3 4 Inhale as you raise yourleft arm overhead withyour palm facing in.

Relax your shouldersdown and back as you liftand expand your chest.

VERY EASY

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CHAPTER 4: Seated Poses

My knees are uncomfortable in this pose.What can I do?

If you have discomfort in your knees or if your hips are stiff, you can sit on theedge of one or two folded blankets. Thismodification allows you to sit morecomfortably and reduces strain on yourhips and knees as you perform this pose.

How can I relieve the pressure on my feetin this pose?

If your feet are sore, you can place a foldedtowel or blanket under your feet to helprelieve the pressure.

What can I do if I’m not comfortablesitting on the floor?

You can perform this pose while sitting inan armless chair. Rest one hand in your lapas you stretch your other arm overhead andto the side, as described in the steps below.

83

Exhale as you stretch tothe right, allowing yourright hand to slide to theright along the floor.

5 Press both sitting bonestoward the floor andextend through the crownof your head to lengthenyour spine.

Feel the left side of yourbody lengthening fromyour hip to your fingertips.

6

7

Turn your head to lookpast your left elbow.

Hold the pose for 5 to30 seconds.

To come out of the pose,inhale and lift your torsoand left arm upright. Thenexhale and lower your leftarm to return to Easy Pose.

Repeat steps 2 to 10 foryour other side.

8

9

10

11

Tip

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simpletwistSimple Twist helps to increase the flexibility of yourspine and upper back. This pose is also useful forstretching your shoulders and upper chest. Performingthis pose also massages your abdominal organs, whichhelps to improve digestion. Simple Twist is commonlyused as a warm-up pose and as a counter pose afterforward bends and back bends.

As you perform Simple Twist, make sure you keep yourhips even and your sitting bones in contact with the

floor throughout the pose. Allow the twist to comefrom your spine, not from your hips.

If you have difficulty sitting with your legs crossed in Simple Twist, you can modify the pose so that one leg is bent and the other leg is extended in front ofyou. Make sure you twist toward your bent knee andalternate which leg is straight when you switch sides.

You should avoid Simple Twist if you have problemswith the discs in your back.

84

(parsva sukhasana)

Begin in Easy Pose. Forinformation on Easy Pose,see page 74.

Turn your upper bodytoward the right.

1

2

3

4

Exhale as you twist yourupper body further to theright.

Make sure your sittingbones remain on the floorthroughout the pose.

5 6 Turn your head to lookover your right shoulder.

If you feel strain in yourneck, bring your headback to a neutral position.

Place your right palmon the floor behindyour right hip, withyour fingers pointingbehind you.

Rest your left palm onyour right knee.

••

VERY EASY

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CHAPTER 4: Seated Poses

How can I modify Simple Twist toopen my chest more?

Perform the pose as described in thesteps below, except place your hands on top of your shoulders. Your fingersshould be on the front your shoulderswith your thumbs on the back of yourshoulders. As you twist, keep yourupper arms parallel to the floor.

What can I do to move deeper into the twist?

To warm up your body and move deeper intothe twist, you can twist and release your upperbody several times before you hold the pose.

What should I do if I cannot sit straight inSimple Twist?

Try sitting on the edge of two or three thicklyfolded blankets. This allows your knees to dropso you can sit straight more easily.

85

Point the crown of yourhead toward the ceiling tolengthen your spine.

Visualize the twist beginningat the base of your spine,moving up through your spine and continuingthrough your neck.

7 Hold the pose for 30seconds to 1 minute.Then return to EasyPose.

Repeat steps 2 to 8 foryour other side.

8

91

2If you have difficultysitting in Simple Twist,you can perform the posewith one leg extended infront of you.

Begin in Staff Pose. Forinformation on Staff Pose,see page 72.

Bend your right leg andplace the sole of yourright foot against theinside of your left leg. Let your right knee droptoward the floor and thenperform the twist. Thenrepeat for your other side.

MODIFICATION

Tip

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seated halfspinal twist

Seated Half Spinal Twist is a stimulating pose that helps to increase the flexibility of your spine. You canalso use this pose to relieve headaches or stiffness inyour neck and shoulders. Performing this pose alsomassages your abdominal organs, which helps toimprove digestion.

As you perform Seated Half Spinal Twist, make sureyou keep your hips even and your sitting bones incontact with the floor throughout the pose. Do notallow the twist in this pose to come from your hips.

Instead, you should feel the twist move from the baseof your spine up to your neck. Make sure you do notstrain your neck trying to look over your shoulder.

If your hips are stiff, you can perform Seated Half Spinal Twist sitting on a folded blanket. Thismodification supports your pelvis and hips, allowingyou to focus on the twist in your spine rather than the position of your hips.

Use caution performing this pose if you have a knee,hip, back or shoulder injury.

86

(ardhamatsyendrasana)

Begin in Staff Pose. Forinformation on Staff Pose,see page 72.

Bend your right knee andplace your right foot onthe floor outside your leftthigh as close to your hipas is comfortable for you.

1

2

3

Place your right handon the floor behind you,close to your body. Yourfingers should pointbehind you.

4 5 Wrap your left armaround your right kneeand then hug your thighto your torso.

Your knee should pointtoward the ceiling.

Press your sitting bonesinto the floor and pointthe crown of your headtoward the ceiling.

EASY

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CHAPTER 4: Seated Poses

How can I make Seated Half Spinal Twistmore challenging for my upper body?

If you are comfortable performing this pose,you can further challenge your upper bodyby clasping your ankle. Perform steps 1 to 4below and then move your left elbow to theoutside of your right leg. Press your elbowagainst your thigh to turn your body furtherto the right. Then clasp your right anklewith your left hand.

How can I make Seated Half Spinal Twistmore challenging for my lower body?

If you are comfortable performing thispose, you can further challenge your lowerbody by bending both knees. Performsteps 1 and 2 below and then bend yourleft knee and bring your left foot as closeto your right hip as possible. Make sureyou keep both of your sitting bones on thefloor as you perform this modification.

87

Exhale and turn yourbody to the right.

Turn your head to lookover your right shoulder.

6

7

If you feel strain in yourneck, bring your headback to a neutral position.

Press your sitting bonesinto the floor and pointthe crown of your headtoward the ceiling.

Make sure your chest islifted and your shouldersare relaxed and parallelto the floor.

Hold the pose for 30seconds to 1 minute.

Repeat steps 1 to 9 foryour other side.

8

10

9

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seated boatposeSeated Boat Pose strengthens your abdominals, lowerback and hips, while stretching the back of your legs.Strengthening your abdominal muscles can helpprotect your lower back and spine. This pose is alsobeneficial for improving your balance.

In Seated Boat Pose, your legs should be together oronly slightly apart. Try to keep your back flat and yourspine straight as you straighten your legs. Do notround your lower back or cave in your chest to keep

your legs straight. You should also focus on keepingyour shoulders back and down. To ensure you are in the correct position, visualize your body forming a V shape.

Use caution performing Seated Boat Pose if you haveinjured your abdominals, hips or tailbone. Since this is a stimulating pose, you may want to avoid the poseif you have a heart condition or insomnia.

88

(navasana)

Begin in Staff Pose. Forinformation on Staff Pose, see page 72.

Place your hands on thefloor slightly behind yourhips, fingers pointingtoward your feet.

1

2

3 Bend your knees andplace your feet together,flat on the floor. Yourthighs should be at a45-degree angle withthe floor.

4 5

6

Lift your feet one or two inches off the floor, keeping your feettogether or slightly apart.

Balance on your tailboneand hips.

Lift your chest towardthe ceiling as you leanback slightly. Make sureyour back remains flat.

MODERATE

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CHAPTER 4: Seated Poses

How can I make Seated Boat Pose easier?

To make the pose easier, bend your knees so that your shins are parallel to the floor. You can also try moving into the pose bystraightening one leg at a time.

How can I stretch my inner thighs in Seated Boat Pose?

Perform the pose as described below, exceptseparate your legs until they form a V shape.Make sure you can maintain your balance andkeep your back flat as you separate your legs.

Can I use a strap to help straighten mylegs in Seated Boat Pose?

Yes. With your knees bent, loop a straparound the soles of your feet and grip anend of the strap in each hand. Inhale andlean your torso back and then straightenyour legs as you push your feet against thestrap. Keep the strap taut, but do not pullon the strap.

89

Relax your shouldersdown away from yourears.

If you cannot keep yourbalance, you can leaveyour hands on the floorbehind your hips.

9 Tip your chin slightlytoward your chest tolengthen the back of your neck.

Hold the pose for 10seconds to 1 minute andthen exhale as you loweryour legs to the floor.Then return to Staff Pose.

After performing SeatedBoat Pose, you shouldperform Seated ForwardBend to relieve your lowerback. For information onSeated Forward Bend, seepage 100.

10

11•

•7

8

Inhale and slowlystraighten your legs untilthe tips of your toes areslightly above your eyelevel.

Bring your arms forwardat shoulder height, parallelto the floor with yourpalms facing in.

Tip

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thunderboltposeThunderbolt Pose is a simple seated pose that stretchesyour thighs, knees, ankles and feet. This pose alsohelps improve your seated posture. Thunderbolt Poseis considered one of the safer seated poses for peoplewith back problems.

You may find this pose useful for meditation becauseyou can easily keep your spine straight and your upperbody relaxed. Thunderbolt Pose is a great alternative toLotus Pose for meditation, especially if you find LotusPose too intense.

You can place a folded blanket under your hips if your knees feel strained or you find it difficult to sit on your heels due to tightness in your thighs. If youfind kneeling on the floor uncomfortable, you can kneel on a folded blanket to pad your knees, shins and the top of your feet. Only remain in the pose for as long as you feel comfortable.

Make sure you avoid the pose if you have an injury toyour knees or ankles.

90

(vajrasana)

Kneel on the floor withyour knees hip widthapart and the top of yourfeet flat on the floor.

Exhale as you sit backonto your heels.

1

2

3 Relax your shouldersand upper body, butkeep your spine straightand tall.

Point the crown of yourhead toward the ceilingand gaze straight ahead.

4

5

6 Hold the pose for 30seconds to 1 minute.

After performingThunderbolt Pose, youshould shake out yourlegs to help relieve yourknees, ankles and feet.

Place your hands on topof your thighs close toyour knees, with yourpalms facing down.

EASY

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CHAPTER 4: Seated Poses

How can I stretch my feet more inThunderbolt Pose?

Perform the pose as described in the stepsbelow, except curl your toes under to restthe balls of your feet on the floor.

How can I even out the pressure on my feet in this pose?

You may feel more pressure on the inner top of your feet in this pose. To even outthe pressure between the inner and outertop of your feet, gently press the outeredges of your feet toward the floor.

How can I modify Thunderbolt Poseto help relieve tension in my face?

You can perform Lion Pose to stretchyour face and neck as you performThunderbolt Pose. To perform LionPose, open your mouth wide and stickyour tongue out toward your chin andthen exhale as you say “Haaaa.” Youshould be careful performing Lion Poseif you have an injury to your face, neckor tongue.

MODIFICATION 1

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If you feel any discomfortin your knees or youcannot sit on your heels,place a cushion or foldedblanket between your hipsand heels.

1 You can stretch yourarms and hands whileperforming ThunderboltPose.

Perform ThunderboltPose, except raise botharms to shoulder heightin front of you.

Interlace your fingers androtate your wrists so yourpalms face forward. Inhaleas you raise your arms toface your palms towardthe ceiling.

• 2

1

MODIFICATION 2

Tip

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heroposeHero Pose increases the flexibility of your legs byproviding a deep stretch to your knees, ankles and thetop of your thighs and feet. This pose is often used inbreathing practices and meditation. The name of thepose comes from the Sanskrit word vira, which meanshero or warrior.

When you first start practicing Hero Pose, you mayfind that you cannot sit on the floor between your feet.If you cannot sit on the floor, you can sit on a prop,

such as a block or folded blanket. You can graduallylower the height of the prop when you feel lesspressure on your knees and a less intense stretch in your thighs. It may take several weeks of practicebefore you can sit on the floor between your feet.Never strain your knees in an attempt to sit on thefloor.

You should avoid performing Hero Pose if you have aknee or ankle injury.

92

(virasana)

1 2

3

Kneel on the floor withyour knees hip width apart and your thighsparallel.

Exhale as you sit on thefloor between your feet.

4 • If you feel any discomfortin your knees or youcannot sit on the floor,place a prop, such as ablock, thick book or foldedblanket, between your feetand sit on the prop.

Move your feet a littlemore than hip widthapart, keeping the top ofyour feet flat on the floor.

Lean forward and thenuse your hands to turnthe fleshy part of yourcalves outward.

DIFFICULT

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How can I stretch my upper body in Hero Pose?

Interlace your fingers and then extend your armsforward, parallel to the floor. Turn your palmsaway from your torso so your thumbs are pointingtoward the floor. Inhale as you raise your armsabove your head until your palms are facing theceiling. Be sure to keep your neck long and yourshoulders relaxed. Stretching your upper body inHero Pose can help reduce stiffness in your neckand shoulders and open your chest, increasingyour ability to take deeper breaths.

The top of my feet hurt when I performHero Pose. What can I do?

If the top of your feet hurt whileperforming Hero Pose, you can place afolded towel or blanket under your feet.Placing a folded towel or blanket underyour feet can also help reduce any strainyou may be experiencing in your knees.

93

Place your hands on thetop of your thighs closeto your knees, with yourpalms facing down.

5 Relax your shoulders andupper body, keeping yourspine straight and tall.

6 Point the crown of yourhead toward the ceilingand gaze straight ahead.

Visualize yourself as awarrior sitting tall andproud.

Hold the pose for 30seconds to 1 minute.

After performing HeroPose, you should shakeout your legs to helprelieve your knees, anklesand feet.

7 8

••

CHAPTER 4: Seated Poses

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Chapter 5

Seated forward bends are

good for stretching your

lower back and often your

hamstrings. You may also find

that seated forward bends

produce a calming effect on

your body and mind. Seated

forward bends are especially

beneficial when performed after

back bends, twists and side

bends because forward bends

release your lower back and

return your spine to a neutral

position. In this chapter, you will

learn how to perform a number

of seated forward bends.

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Seated Forward ends

Easy Pose Forward Bend

Bound Angle Forward Bend

Head to Knee Pose

Seated Forward Bend

Seated Wide Angle Forward Bend

Seated Yoga Mudra Pose

Child’s Pose

In this Chapter...

B

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96

easy poseforward bend

Easy Pose Forward Bend provides a good stretch toyour groin and inner thighs, while strengthening yourback. This pose also develops flexibility in your hipsand knees, as well as stimulating your abdominalorgans, which can help aid digestion. Performing thispose can also soothe your nervous system, whichhelps clear and calm your mind.

As you bend forward in this pose, you should focus onlowering your abdomen and chest, rather than yourforehead. Keep in mind that lengthening your spine ismore important than trying to bend forward as far as

possible. After performing Easy Pose Forward Bend,you should shake out your legs to help relieve yourknees and ankles.

If your hips are stiff or your knees feel strained inthis pose, sitting on thickly folded blankets may makethe pose more comfortable. Sitting on blankets canalso help prevent your lower back from rounding.

Make sure you use caution performing this pose if you have problems with your knees, hips, lower back or spine.

Begin in Easy Pose. Forinformation on EasyPose, see page 74.

Press your sitting bonesinto the floor and pointthe crown of your headtoward the ceiling tolengthen your spine.

1

2

Place your palms onthe floor in front ofyou.

Spread your fingersout, with yourmiddle fingerspointing forward.

3

4

Exhale as you bendforward from your hipsand slide your handsforward along the floor.

Keep your back straightas long as possible andthen relax your shouldersand head forward.

Hold the pose for 15to 30 seconds andthen inhale as youslowly curl up toreturn to Easy Pose.

Repeat steps 1 to 7placing the oppositeleg on top in step 1.

5

6

7

8

VERY EASY

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CHAPTER 5: Seated Forward Bendsbound angleforward bend

Bound Angle Forward Bend provides a great stretch toyour groin and inner thighs, while strengthening yourback. This pose also stimulates your abdominals andhelps to develop flexibility in your hips, knees, anklesand feet.

If you are feeling anxious, fatigued or mildly depressed,you can perform this pose to help soothe your nervoussystem and clear your mind.

You should focus on lowering your abdomen andchest, rather than your forehead, as you bend forwardin this pose. Keep in mind that maintaining length in

your spine is more important than trying to bendforward as far as possible.

Allow your knees to drop toward the floor in this pose, but make sure you do not force your kneesdown. If your knees are high up off the floor, moveyour feet further away from your groin or place rolledup blankets under your knees for support.

Use caution performing Bound Angle Forward Bend if you have problems with your spine, lower back, hips, groin or knees.

Begin in Bound AnglePose. For informationon Bound Angle Pose,see page 76.

1 2

3

Exhale as you bendforward from your hips.

As you bend forward,keep your back straightas long as possible andthen relax your shouldersand head forward.

4

5

6

Allow your forearms tomove in front of yourshins.

Hold the pose for 15to 30 seconds and theninhale as you slowlycurl up to return toBound Angle Pose.

Press your sitting bonesinto the floor and pointthe crown of your headtoward the ceiling tolengthen your spine.

Clasp your ankles or toeswith your hands.

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VERY EASY

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head toknee poseHead to Knee Pose provides an intense stretch to theback of your legs, particularly your straight leg. Thispose also stretches the back of your waist andlengthens your spine.

Although this pose is called Head to Knee Pose, youshould focus on lowering your abdomen toward yourthigh instead of trying to reach your head down toyour knee. You should also focus on keeping yoursitting bones in even contact with the floor as youdrop your bent knee toward the floor. If your bent

knee is high up off the floor, you can move your footfurther away from your groin.

When you first start practicing this pose, you may findyou cannot bend very far forward. Keep in mind thatmaintaining a straight and lengthened spine is moreimportant than bending forward as far as possible. Ifnecessary, you can use a strap around the foot of yourstraight leg for support as you bend forward.

Avoid performing this pose if you have slipped discs inyour back or knee or back problems.

98

(janu sirsasana)

Begin in Staff Pose. Forinformation on Staff Pose,see page 72.

Bend your left leg and placethe sole of your left footagainst the inside of yourright thigh. Let your leftknee drop toward the floor.

1

23

Exhale as you bendforward from your hipsover your right leg. Thenclasp the sides of yourright leg or foot.

Drop your pelvis forwardand down to lengthenyour spine.

4

56

Keep your head, neckand spine in a straightline.

Press forward throughthe heel of your rightfoot and the crown ofyour head as you pressback through your sittingbones.

Your right foot should be flexed, with your toes pointing toward the ceiling.

Inhale as you raise yourarms above your head,with your palms facingeach other.

• •

VERY EASY

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CHAPTER 5: Seated Forward Bends

How can I make Head to Knee Pose easier?

You can place your palms on the floor on eitherside of your straight leg. This modificationreduces the strain in the back of your straightleg and also helps keep your head, neck andspine in a straight line as you bend forward. Ifyou still feel a lot of tension or discomfort inthe back of your straight leg, you can bend theknee of your straight leg slightly. As you gainmore flexibility, straighten your leg a little moreeach time you perform the pose.

How can I prevent my lower back fromrounding in Head to Knee Pose?

Sitting on a cushion or folded blanketscan help prevent your lower back fromrounding in this pose. This modificationalso supports your pelvis and helps torelieve tension in your lower back and theback of your straight leg.

99

Hold the pose for 15 to 30seconds, releasing furtherinto the pose with eachexhalation. Then return toStaff Pose.

7 Repeat steps 2 to 7 withyour right leg bent.

After performing Headto Knee Pose, performInclined Plane Pose as a counter pose. Seepage 212.

8

You can perform Head toKnee Pose using a strap for support.

Perform Head to KneePose, except wrap a straparound the foot of yourstraight leg and hold an endof the strap in each hand.

1

• Make sure you do notuse the strap to pullyourself forward.

MODIFICATION

Tip

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seated forwardbend

Seated Forward Bend provides an intense stretch to the back of your body, especially to your spine and the back of your legs. This pose can help rejuvenateyour body when you are tired or ill.

When you first start practicing this pose, you may notbe able to bend very far forward due to tightness inyour hamstrings. Make sure you do not force yourupper body forward. Instead, try sitting on the edge of a thickly folded blanket, which can relieve tension in the back of your legs. Sitting on a blanket also

supports your pelvis and helps keep your spine straight and lengthened.

As you bend forward, you should focus on loweringyour abdomen and your chest, rather than yourforehead. Keep in mind that lengthening your spine is more important than trying to bend forward as far as possible. Try to release your body further into thepose with each exhalation.

Avoid performing this pose if you have lower backproblems or slipped discs in your back.

100

(paschimottanasana)

Begin in Staff Pose. Forinformation on Staff Pose,see page 72.

Your feet should be flexed,with your toes pointingtoward the ceiling.

1

••

2 Exhale as you bendforward from your hipsand stretch your handstoward your feet. Thenclasp the sides of yourlegs or feet.

3 4 Drop your pelvis forwardand down to furtherlengthen your spine,keeping your neck andshoulders relaxed.

Keep your head, neck andspine in a straight line.

Inhale as you raise yourarms above your headand lengthen your spine.Your palms should beshoulder width apartand facing each other.

Your shoulders shouldbe relaxed.

EASY

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CHAPTER 5: Seated Forward Bends

My legs feel tight while performing SeatedForward Bend. What should I do?

If you experience tension or discomfort inthe back of your legs while in the pose, keepyour legs slightly bent to reduce the tension.When your knees are bent, you can supportyour upper body by placing your palms onthe floor on either side of your legs. As yougain flexibility, straighten your legs a littlemore each time you perform the pose.

Is there another way to release further into thepose?

Before holding the pose, raise and lower yourupper body two or three times, stretching a littlefurther forward each time you bend forward. This movement is especially useful for beginners.

I cannot bend very far forward in this pose.What can I do?

If you cannot bend very far forward, you maywant to use a bolster to support your upper body.This allows you to focus more on relaxing yourupper body forward.

101

Press forward throughyour heels and thecrown of your head asyou press back throughyour sitting bones.

5 Hold the pose for 15to 30 seconds. Thenreturn to Staff Pose.

After performingSeated Forward Bend,perform Inclined PlanePose as a counterpose. See page 212.

6 Perform Seated ForwardBend sitting on the edgeof a thickly folded blanket.

• Sitting on a blanket relievestension in the back of yourlegs, supports your pelvisand helps keep your spinestraight and lengthenedwhile you are in the pose.

1

MODIFICATION

Tip

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seated wide angle forward bend

Seated Wide Angle Forward Bend provides a stretch toyour inner thighs and hamstrings. This pose can alsohelp calm your mind and relieve stress.

As you bend forward in this pose, you may be temptedto round your back. To prevent rounding your back,make sure you bend forward from your hips and lean forward with your chest, not your forehead.Lengthening your spine is more important than tryingto bend forward as far as possible.

In this pose, make sure your legs never form an angle greater than 90 degrees, which may strain theligaments in your hips. You should also make sureyour knees are not locked. As you hold the pose,visualize your body softening with each exhalation.

This pose is easier on your ankles and knees thansome other seated poses, such Hero Pose or EasyPose. However, you should use caution performing this pose if you have a knee or hip injury.

102

(upavista konasana)

Begin in Staff Pose. Forinformation on StaffPose, see page 72.

Keep your spine straightas you spread your legs as far apart as iscomfortable for you.

1

23

Inhale as you raise yourarms overhead, withyour palms shoulderwidth apart and facingforward.

4 Your elbows should bestraight but not locked.Your shoulders shouldbe relaxed.

Make sure your legsare straight, with yourknees and toes pointingtoward the ceiling.

Press the back of yourthighs firmly into thefloor.

• •

EASY

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CHAPTER 5: Seated Forward Bends

My legs feel tight while performingSeated Wide Angle Forward Bend. What should I do?

If you experience tightness in your innerthighs or hamstrings while in the pose, do not try to force yourself to the floor.Instead, sit on the edge of a folded blanketand rest your upper body on a bolster orchair. This can help reduce the strain inyour legs and is also useful for modifyingthe pose if you have back problems.

Can I bend my knees while performingSeated Wide Angle Forward Bend?

If you have a lot of difficulty bending forward,you can bend your knees slightly in order tobend forward. As you bend forward with yourknees slightly bent, make sure your kneecapsare pointing toward the ceiling.

Can I perform Seated Wide Angle ForwardBend if I have a stiff back?

Yes. You can sit with your back against a wall,but do not bend your upper body forward.This allows you to stretch your legs in thepose without straining your back.

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Keeping your armsstraight, exhale as youbend forward from yourhips and place yourpalms on the floorbetween your legs.

Your back should bestraight and flat.

5 Release your pelvisforward and down tolengthen your spine.

Make sure you keepyour head, neck andshoulders relaxed andin a straight line.

6 Hold the pose for 15seconds to 1 minute.

To come out of the pose,inhale as you lift your armsand upper body toward theceiling to return to a seatedposition. Then exhale asyou bring your arms backto your sides. Return toStaff Pose.

7 8

Tip

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seated yogamudra pose

Seated Yoga Mudra Pose, also known as The Seal ofYoga, provides an intense stretch for your shouldersand upper back, which may help to relieve tightness in these areas. This pose also stretches your neck andstimulates your abdominal area. You may find that thispose not only clears your mind, but also reconnectsyour heart and mind to help you become more awareof your feelings.

As you bend forward in this pose, your buttocks maylift off your heels slightly. With practice, you should be

able to keep your buttocks on your heels as youperform the pose. You should also try to keep yourpalms together to maintain the intensity of the stretchin your shoulders. Stretching your arms back and upcan help improve circulation in your hands and alsohelp correct a rounded back and shoulders.

After performing the pose, you should shake out yourlegs to relieve your knees, ankles and feet.

Use caution performing Seated Yoga Mudra Pose if you have neck, shoulder, arm or knee problems.

104

(yoga mudra)

Kneel on the floor withyour knees hip widthapart and the top of yourfeet flat on the floor.

Exhale as you sit backonto your heels.

1

2

3

4

Interlace your fingersbehind your back.

Inhale as you pressyour hands down awayfrom your shoulders tolengthen your arms.

5

6

Feel your shoulderblades come togetheras your chest opens.

Place your hands on topof your thighs close toyour knees, with yourpalms facing down.

Relax your shoulders andupper body, keeping yourspine straight and tall.

EASY

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CHAPTER 5: Seated Forward Bends

I have difficulty interlacing my fingersbehind my back. What can I do?

You can hold a strap with your hands as close together as is comfortable for you. This modification places less strain on yourshoulders.

What should I do if my forehead does notreach the floor in this pose?

If you have difficulty reaching your foreheadto the floor, you can place a folded blanket onthe floor in front of you to support your head.

I cannot sit back onto my heels inSeated Yoga Mudra Pose. What can I do?

If you cannot sit back onto your heels,you can place a thickly folded blanketbetween your heels and buttocks and siton the blanket. Sitting on a folded blanketcan also help reduce any strain you maybe experiencing in your knees and hips.

105

Exhale as you bendforward from your hips.

Inhale as you raise yourarms behind you as faras is comfortable for you.

7

8

Your forehead movesfurther toward the flooras your arms moveaway from your body.

Continue to lift yourhands and lower yourforehead toward thefloor.

Hold the pose for 30seconds to 1 minute.

To come out of the pose,press out through yourhands and keep yourback flat as you inhaleand lift your torso up.

9

10

11•

Tip

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child’sposeChild’s Pose is a seated forward bend that stretchesand releases your spine and lower back. You can use this pose as a warm-up pose, a resting pose or a counter pose after performing a back bend.

While performing Child’s Pose, you should feel your spine lengthen as you drop the weight of yourhips toward your heels and relax your head to thefloor. Make sure you do not rest your weight on yourneck and forehead. You should also breathe evenlywhile performing the pose and visualize your body

softening with each breath.

To stretch your shoulders in this pose, you can extendyour arms forward, instead of placing them by yoursides. If your forehead does not reach the floor or ifyou feel too much pressure on your forehead in thispose, you can rest your forehead on your folded arms.

Child’s Pose is a simple pose that is comfortable andsafe for almost everyone. However, you should avoidthis pose if you have knee problems or high bloodpressure.

106

(balasana)

Begin in Table Pose. For information on TablePose, see page 172.

1 2

3

Place your arms by yoursides, with your handsby your feet and yourpalms facing up.

Exhale as you releaseyour hips toward yourheels and feel yourspine lengthening.

4

5

6

7

Hold the pose for 15seconds to 2 minutes.

To come out of thepose, inhale as youpress your hands intothe floor to lift yourselfto a seated position.

Maintaining the positionof your hands, exhale asyou sit back onto yourheels and lay your upperbody on your thighs.

Rest your forehead onthe floor.

VERY EASY

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CHAPTER 5: Seated Forward Bends

107

Can I modify Child’s Pose to make thepose more relaxing?

Yes. You can use a bolster to make thispose more relaxing and restorative. Moveyour knees wider than hip width apart andplace a bolster between your knees. Youcan then rest your upper body, arms andhead on the bolster. This modification isalso useful if you are pregnant or veryoverweight.

I cannot sit back onto my heels in Child’sPose. What can I do?

If you cannot sit back onto your heels in thispose, you can place a thickly folded blanketbetween your heels and buttocks and sit on the blanket. Sitting on a folded blanket can also help reduce any strain you may beexperiencing in your knees and hips. If youstill find Child’s Pose uncomfortable, you can perform Little Boat Pose instead. Forinformation on Little Boat Pose, see page 58.

1 Perform Child’s Pose,except leave your armsextended and relax yourshoulders and armstoward the floor.

• You can performChild’s Pose with yourarms extended. Thismodification is knownas Extended Child’sPose and stretchesyour shoulders, backand hips.

1 Perform Child’s Pose,except fold your arms infront of you and rest yourforehead on your arms.

• You can perform Child’sPose with your foreheadresting on your arms. Thisis useful if your foreheaddoes not reach the floor or you feel too muchpressure on your foreheadwhile performing the pose.

MODIFICATION 1 MODIFICATION 2

Tip

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Chapter 6

Chair Poses are a great

alternative to seated

poses if you have

difficulty sitting on the floor and

cannot perform seated poses

easily. For this reason, chair

poses are ideal for seniors and

people with limited mobility.

You may also find chair poses

useful if you want to fit in a

yoga practice while sitting at

your desk at work. You can

perform the chair poses in this

chapter to help release tension

and increase flexibility in your

body.

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Chairoses

Seated Mountain Pose

Chair Hip Stretch

Seated Knee to Chest Pose

Chair Forward Bend

Chair Twist

In this Chapter...

P

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seatedmountain poseSeated Mountain Pose helps you focus on your seatedposture and improve the alignment of your spine.When your body is aligned correctly, your head, neckand spine form a straight line. This pose also serves asa starting position for many other chair poses.

Seated Mountain Pose is a calming pose that allowsyou to develop an awareness of your breath, which isideal for meditation. You may also find that this posehelps you feel mentally grounded and stable.

While performing Seated Mountain Pose, your lowerbody from your waist down should feel stable andgrounded, while your upper body should feel light andrelaxed. To help achieve this feeling, visualize yourhead and torso rising away from your legs and feet.

If your feet do not reach the floor in this pose, you can place a prop, such as a stack of books, under yourfeet. When resting your feet on a prop, make sure yourknees are not higher than your hips and your thighs are parallel to the floor.

110

Sit upright on the fronthalf of a chair.

Make sure you do notlean back into the chair.

1 2 Rest your palms on yourthighs.

Press your sitting bonesinto the seat of the chair.

3

4

Your lower body shouldfeel fully supported by thechair seat and the floor.

Place your feet on thefloor, with your kneesand feet hip width apartand your toes pointingforward.

Make sure your thighsare parallel to the floorand your knees are nohigher than your hips.

VERY EASY

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CHAPTER 6: Chair Poses

111

Is there another way to stretch my armsand shoulders in this pose?

Yes. You can interlace your fingers and turnyour wrists so your palms face outward.Then inhale as you stretch your arms aboveyour head. As you exhale, press the crownof your head toward the ceiling and relaxyour shoulder blades down and back.Stretching your arms and shoulders in thisway can help reduce stiffness in your neckand shoulders, as well as open your chest.

How can I incorporate movement into Seated Mountain Pose?

Position your hands in Prayer Pose, as shownon page 48. Inhale and lift your arms overheadand then exhale and lower your hands back tochest level. Repeat this movement three to sixtimes before holding the pose.

How can I release tension in my shouldersand upper back in this pose?

Perform the arm position of Eagle Pose byperforming steps 2 to 4 on page 146. Repeatthese steps crossing your other arm over.

MODIFICATION

Point the crown of yourhead toward the ceilingand gaze straight ahead.

Relax your shouldersdown and back.

5

6

Visualize your spinelengthening and yourrib cage lifting andexpanding.

Hold the pose for 30seconds to 1 minute.

7

You can perform SeatedMountain Pose with yourarms extended over yourhead. This modificationstretches your arms andshoulders.

Inhale as you raise your armsabove your head, keepingyour shoulders relaxed down.

Your arms should beshoulder width apartand your palms shouldbe facing each other.

Hold the pose for 30seconds to 1 minute.

12

•• •

Tip

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chair hipstretchYou can perform Chair Hip Stretch to open and stretchyour hips. You may find this stretch beneficial after youhave been sitting in a chair all day long.

If you have difficulty sitting on the floor, you canpractice Chair Hip Stretch to develop the flexibilityyour hips require to perform seated poses, such as Half Lotus Pose. You can also perform Chair HipStretch as an alternative to Bound Angle Pose if you

find it difficult to sit on the floor.

While performing this pose, make sure you do not use too much force to press your knee down. Youshould feel a comfortable stretch in your hip andshould not feel any strain.

You should use caution performing Chair Hip Stretch if you have problems with your hips or knees.

112

Begin in Seated MountainPose. For information onSeated Mountain Pose,see page 110.

Place your right ankle ontop of your left knee.

1

2

3

4

Inhale as you releasethe press on your knee.

5 6

7

Press and release yourknee three times andthen return to SeatedMountain Pose.

Repeat steps 2 to 6 foryour other side.

Rest your right hand on your right leg, justabove your right knee.

Exhale as you gentlypress your right kneetoward the floor.

VERY EASY

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CHAPTER 6: Chair Poses

Seated Knee to Chest Pose stretches your hips andthighs. You can also use this pose to strengthen yourback and open your chest. Bringing your knee towardyour chest in this pose stimulates your abdominal area,which can help improve digestion and elimination.

If you spend most of the day sitting in a chair at work,you may want to use this pose to take a break andstretch. Like all chair poses, this pose is also a goodalternative to seated poses if you do not feelcomfortable sitting on the floor.

While performing Seated Knee to Chest Pose, makesure your foot remains flat on the floor as you lift your other leg. Also, remember to keep your shouldersrelaxed down throughout the pose.

If you have lower back problems, you can perform thepose without arching your back. Instead, remain sittingup straight as you lift your knee toward your chest. Youshould also approach this pose with caution if youhave problems with your hips.

seated knee to chest pose

113

Begin in Seated MountainPose. For information onSeated Mountain Pose,see page 110.

Interlace your fingersunder your right thigh.

1

2

Press your sitting bonesinto the seat of the chairand the crown of yourhead toward the ceiling.

Relax your shouldersdown.

3

4

Lift your right knee uptoward your chest.

Inhale as you arch yourback and raise your headto look up at the ceiling.

Make sure you keep theback of your neck long.

Hold the pose for 15 to 30 seconds and thenexhale as you return toSeated Mountain Pose.

Repeat steps 2 to 7 foryour other side.

5

6

7

8•

VERY EASY

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chair forwardbendYou can perform Chair Forward Bend to relieve tensionin your head, neck and shoulders. You may also findthis pose soothes your nervous system and encouragesyour mind to let go of stress.

Bending forward in this pose stretches the back of yourbody and stimulates your abdominal area, which helpsto improve digestion. If you are feeling tired or ill,bending forward in this way is helpful for rejuvenatingyour body. This pose is also useful if you have beensitting in a chair all day at work.

As you bend forward, you should focus on keepingyour spine lengthened and lowering your abdomen and chest, rather than your forehead. As you hold thepose, try to release your body further into the posewith each exhalation.

If you find this pose strains your shoulders, you canrest your arms by your sides as you bend forward. You should use caution performing Chair Forward Bend if you have high blood pressure or a headache.

114

Begin in SeatedMountain Pose. For information onSeated MountainPose, see page 110.

1 2 Exhale as you bendforward from your hipsand stretch your handsforward.

Your upper arms shouldbe beside your ears.

3 4 Drop your pelvis forwardand down to furtherlengthen your spine.

Keep your head, neck andspine in a straight line.

Inhale as you raise yourarms above your headand lengthen your spine.Your palms should beshoulder width apart and facing each other.

Your shoulders should berelaxed down and back.

••

VERY EASY

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CHAPTER 6: Chair Poses

How can I modify the pose if I have highblood pressure or a headache?

You can perform a modification that keepsyour head above your heart. Perform the pose as described in the steps below, exceptposition your chair close to a table. As youbend forward, rest your forearms on the table.Place each palm on the opposite elbow andrest your head on your forearms. As youexhale, drop your pelvis forward to lengthenyour spine and relax your shoulders and arms.

What should I do with my hands in thispose?

You should place your hands in a positionthat feels comfortable. If your hands reachthe floor, you can rest your palms or theback of your hands on the floor. If you restthe back of your hands on the floor, you canplace your toes and the balls of your feet on your palms, with your fingers pointingtoward your heels, to massage your feet.

115

Relax your neck andshoulders, allowingyour head and arms tohang toward the floor.

5 Hold the pose for 5seconds to 1 minute,breathing through your entire body andreleasing further intothe pose with eachexhalation.

6 Come Out of the Pose

Bring your upper armsbeside your ears.

Press your feet into thefloor and your sittingbones into the seat ofthe chair.

Inhale and come up to asitting position, keepingyour back flat.

Exhale and bring your armsdown to your sides.

1

2

3

4

Tip

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chairtwistChair Twist helps to increase the flexibility of yourspine and back, while stretching your shoulders andchest. You can perform this pose to relieve stiffness inyour neck, shoulders and upper back. Twisting in thispose also massages your abdominal organs, whichhelps to improve digestion.

When performing the pose, you should use a chairwithout arms so you can sit sideways on the chair.Make sure your hips are square to the front and your

sitting bones remain in contact with the seat of thechair throughout the pose.

As you twist in this pose, do not pull on the back ofthe chair. Only use the chair for support as you twistyour spine. You may find it helpful to visualize the twist beginning at the base of your spine, moving upthrough your spine and continuing through your neck.

Use caution performing Chair Twist if you haveproblems with the discs in your back.

116

Begin in Seated MountainPose, with the right side ofyour body facing the chairback. For information onSeated Mountain Pose, see page 110.

1 2 Make sure your hips andtorso are facing forwardand your shoulders arerelaxed and down.

3

4

Inhale as you pressyour sitting bones intothe seat of the chairand the crown of yourhead toward the ceiling.

Exhale and twist to theright from the base ofyour spine.

Hold the sides of thechair back with yourhands at approximatelyshoulder height.

VERY EASY

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CHAPTER 6: Chair Poses

What can I do to warm up my body andmove deeper into the twist?

On each side, perform the twist threetimes and then hold the pose.

Can I perform a variation of Chair Twistthat stretches the sides of my body?

Yes. Begin in Seated Mountain Pose. Placeyour left hand on the outside of your rightthigh and extend your right arm aboveyour head. Then twist to the right. Repeatthis variation for your other side.

Is there another variation of Chair Twistthat I can perform?

Yes. Begin in Seated Mountain Pose. Crossyour right knee over your left thigh andthen place your left hand on the outside ofyour right knee. Inhale as you lift your chestup to lengthen your spine. Then exhale asyou twist your upper body to the right andgaze over your right shoulder. Twist andrelease your upper body three to five times.Repeat this variation for your other side.

117

Inhale as you press yoursitting bones into the seatof the chair and the crownof your head toward theceiling.

5 Then exhale and twistup through the middleof your spine.

Make sure you do notpull on the chair backas you twist.

6 Inhale as you press yoursitting bones into theseat of the chair and thecrown of your headtoward the ceiling.

Then exhale and twistup through your upperspine.

Turn your head to lookover your right shoulder.

Hold the pose for 30seconds to 1 minute andthen return to SeatedMountain Pose.

Repeat steps 1 to 10 foryour other side.

7

8

9

10

11

Tip

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Chapter 7

Standing poses are beneficial

for improving your posture,

strengthening your legs and

stretching your entire body. Some

standing poses serve as starting

positions for other poses, so it is

important to learn these core

poses. This chapter takes you

through several standing poses

you can perform as part of your

yoga practice. It is important to

concentrate on your alignment in

these standing poses to achieve

the full benefits of the poses.

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Standing oses

In this Chapter...

PMountain Pose

Five Pointed Star Pose

Goddess Pose

Crescent Moon Pose

Chair Pose

Warrior I Pose

Warrior II Pose

Side Angle Pose

Triangle Pose

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mountainposeMountain Pose is a basic standing pose that can helpyou improve your posture, stability and balance. Thispose serves as a starting position for all other standingposes.

Practicing Mountain Pose will teach you how tocorrectly align your body when standing. When yourbody is aligned correctly, your head, neck and spineform a straight line.

While in Mountain Pose, picture your body divided into two halves ––one half below your waist and the

other half above your waist. Your lower body shouldfeel stable and grounded and your upper body should feel light and relaxed. To achieve this feeling, you canvisualize your head and torso rising away from yourlegs and feet.

Since Mountain Pose seems simple, you may betempted to rush through the pose. Instead, you shouldtake time to relax, remain still and breathe evenly.Taking your time will allow you to achieve the fullbenefits of the pose.

120

(tadasana)

Stand tall and relaxed with your feet hipwidth apart.

Inhale as you lift andspread your toes andthen place them softlyon the floor.

1

2

3 Tuck your tailbone underto lengthen your spine.

Relax your shouldersdown and allow yourarms to hang by yoursides with your palmsfacing your legs.

4

5

Your upper body shouldfeel light and relaxed.

Balance your weightbetween the soles of yourfeet and allow your toesto relax.

Your legs and feet shouldfeel grounded and stable.

VERY EASY

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CHAPTER 7: Standing Poses

How can I determine if my weight isproperly balanced in this pose?

Finding the proper balance of your weightis an important part of Mountain Pose. To determine if your weight is properlybalanced, rock back and forth and side toside on your feet, noticing the differencein the distribution of your weight. Whenyour weight feels evenly distributedbetween the soles of both of your feet,stop rocking and remain still. Rememberto keep your toes relaxed as your weightrests on the soles of your feet.

How can I determine if my body is alignedcorrectly?

While performing Mountain Pose, standwith the back of your head, your buttocksand your heels touching a wall or the edgeof a doorway. This can help you determine if your body is aligned correctly. As youcontinue to practice Mountain Pose, yourhead will automatically come to balance atthe top of your spine when your body isaligned correctly.

121

Point the crown of yourhead toward the ceilingand gaze at a fixed pointin front of you.

Relax your face, eyes, jawand throat.

6

87

Visualize your head andtorso rising away fromyour legs and feet.

Hold the pose for 30seconds to 1 minute.

• You can performMountain Pose withyour arms extendedover your head. This modification stretches your armsand shoulders.

1 After holding Mountain Pose,inhale as you raise your armsabove your head, keepingyour shoulders relaxed down.Your arms should be shoulderwidth apart and your palmsshould be facing each other.Hold the pose for another 30seconds to 1 minute.

MODIFICATION

Tip

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five pointedstar poseYou can perform Five Pointed Star Pose to energize andlengthen your entire body. This pose also opens yourchest, which can help improve your circulation andcapacity for deep breathing. Performing Five PointedStar Pose can also help to correctly align your spine.You may want to use this pose as a starting position forTriangle Pose or Standing Wide Angle Forward Bend.

As you hold Five Pointed Star Pose, visualize your bodystretching and lengthening in all five directions at

once ––through the crown of your head and througheach arm and leg. You should also focus on breathingevenly. As you inhale, feel your breath coming into thecenter of your body. As you exhale, feel your breathradiating out through the crown of your head, yourfingertips and the soles of your feet.

If your arms or shoulders feel strained in this pose, youcan place your hands on your hips.

122

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

1 2 Raise your arms toshoulder height at yoursides, with your palmsfacing down.

Relax your shouldersdown and back.

Tuck your tailbone underto help prevent your lowerback from over-arching.

3

4

5

6

7

Press your feet into thefloor and press the crownof your head toward theceiling. Extend throughyour fingertips.

Hold the pose for 30seconds to 1 minute andthen return to MountainPose.

Step your right foot tothe right 3 to 5 feet.

Make sure your feet areparallel and your toes arepointing straight ahead.

VERY EASY

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CHAPTER 7: Standing PosesgoddessposeGoddess Pose, also known as Victory Squat, opensyour chest and hips, while strengthening your lowerbody. You can use this pose to warm up and energizeyour entire body.

Practicing Goddess Pose can help you feel empowered,as well as build your self-discipline. Try to focus onhonoring your feminine energy as you hold the pose.As you breathe in Goddess Pose, visualize the spirit ofa goddess coursing through your body.

Once you feel comfortable performing Goddess Pose,you can deepen the pose by moving your sitting bonescloser to the floor. When deepening the pose, makesure you do not overextend your knees.

If you find Goddess Pose places too much strain onyour arms and shoulders, you can rest your palms onyour thighs. Make sure you use caution performing thispose if you have a leg, hip, back or shoulder injury.

123

Begin in Five Pointed StarPose. For information onFive Pointed Star Pose,see page 122.

Turn your right foot tothe right 45 degrees and turn your left foot to the left 45 degrees.

1

2

Bend your knees andlower your hips towardthe floor. Your kneesshould not extend pastyour toes.

Tilt your pelvis under to lengthen your spine.

3

4

Bend your elbows andpoint your fingertipstoward the ceiling.

Turn your palms to faceyour body.

Your elbows should bepointing toward the floorand should be slightlylower than your shoulders.

Point the crown of yourhead toward the ceilingand gaze straight ahead.

Hold the pose for 30seconds to 1 minute and then return to FivePointed Star Pose.

5

6

7

8

VERY EASY

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crescentmoon poseCrescent Moon Pose is an energizing pose that opensand stretches the sides of your body. Regular practiceof this pose builds core body strength, increases theflexibility of your spine and improves circulation.

As you move into this pose, you should focus onlengthening your body, rather than stretching as far tothe side as you can. You may find it helpful to visualizethe lengthening of the side of your body from yourankle to your fingertips. To warm up your body before

holding Crescent Moon Pose, you can perform thepose by moving from side to side twice.

While holding the pose, keep your shoulders relaxeddown and back so that your face, chest and hips areopen to the front. You should also make sure that youdo not compress the side of your body that your armsare leaning over.

Use caution performing Crescent Moon Pose if youhave lower back or shoulder problems.

124

(ardha chandrasana)

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

1 2

3

Inhale and bring yourhands together over yourhead.

Interlace your fingers andpoint your index fingerstoward the ceiling.

4

5

Your shoulders shouldbe relaxed down andback.

Make sure you keepyour upper arms besideyour ears throughoutthe pose.

Raise your arms toshoulder height at yoursides.

Turn your palms to facethe ceiling.

VERY EASY

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CHAPTER 7: Standing Poses

How can I reduce the stress on my lowerback in this pose?

To reduce the stress on your lower back,begin the pose with your feet slightlyfurther than hip width apart. Also, do notpress your hips to the side as described in step 8 below. This modification is alsouseful for keeping your hips stable in thepose.

I find this pose strains my shoulders. What can I do?

Place your right hand on your right hip and raise your left arm up over your head.Then lean to the right to stretch your leftside. Repeat for your other side.

How can I make sure my chest and pelvisare open in this pose?

To ensure your chest and pelvis are open,practice this pose with your shoulder bladesand buttocks lightly touching a wall.

125

Inhale and press the solesof your feet into the flooras you extend up throughyour fingertips.

Exhale and bend from thewaist as you lean to theright.

6

7

Press your hips gentlyto the left.

Make sure you arepressing evenly throughboth feet.

8 Point the crown of yourhead toward your handsand gaze straight ahead.

Hold the pose for 15 to30 seconds.

Inhale as you returnyour torso to an uprightposition.

Repeat steps 6 to 11for your other side.

To come out of thepose, exhale as youbring your arms toyour sides.

9

10

11

12

• •

Tip

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chairposeChair Pose is a standing pose that strengthens yourlower body and torso. This pose also stretches yourshoulders and opens your chest.

As you bend your knees to lower your hips in thispose, allow your torso to lean over your thighs slightly.However, your torso should remain as upright aspossible, keeping your head aligned with your spine.You can deepen Chair Pose by lowering your hips a bit further, but you should not feel any strain in yourknees or lower back. Make sure you do not lower your

hips below your knees or allow your knees to extendpast your toes. You should be able to look down andsee your toes.

While performing the pose, make sure you keep yourfeet firmly planted on the floor. Your legs should feelstable and grounded. You should also concentrate on breathing deeply and evenly to help release anytension in your legs or any other part of your body.

Use caution performing Chair Pose if you have hip orknee problems.

126

(utkatasana)

Begin in Mountain Pose.For information onMountain Pose, see page 120.

Inhale as you raise yourarms above your head,with your palms facingeach other, shoulderwidth apart.

1

2

Exhale as you bendyour knees as if youwere about to sit in achair until you feel acomfortable stretch inthe front of your thighs.Do not lower your hipsbelow your knees.

3

4

Make sure your heelsstay on the floor.

Tuck your tailbone underto protect your lowerback from arching.

Make sure your shouldersand arms are relaxed. Yourarms should be straight,but your elbows shouldnot be locked.

• •

MODERATE

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CHAPTER 7: Standing Poses

My lower back feels strained in Chair Pose. What can I do?

You can place your hands on the top of your thighsas you perform the pose. This modification canease the strain in your lower back by supportingthe weight of your body with your arms.

How can I stretch my arms and upper body more in Chair Pose?

Perform the pose as described below, exceptinterlace your fingers above your head and thenrotate your wrists so your palms face the ceiling.Then stretch your arms toward the ceiling.

I find it difficult to hold Chair Pose. How can I modify the pose to give memore stability?

If you have difficulty holding Chair Pose,you can perform the pose using a wall forsupport. Stand approximately one footaway from a wall with your back to thewall. As you bend your knees to moveinto the pose, your tailbone should lightlytouch the wall. You may need to adjustyour distance from the wall to ensure youare in the correct position.

127

Make sure your knees donot extend past your toesand your knees are hipwidth apart.

Point the crown of yourhead toward the ceilingand gaze straight ahead.

5

Hold the pose for 10seconds to 1 minute.

To come out of the pose,inhale as you straightenyour legs. Then exhale as you bring your armsback down to your sides.Return to Mountain Pose.

6 You can perform ChairPose with your armsextended in front of you.This modification is easieron your shoulders andarms and can also helpyou maintain your balance.

• Perform Chair Pose,except raise your armsto shoulder height infront of you, insteadof above your head.

1

7

MODIFICATION

Tip

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warrior I poseWarrior I Pose is a standing pose that strengthens your legs and stretches your arms and shoulders, while opening your chest. This pose can also helpincrease your stamina and improve your balance.Named after the mythic warrior Virabhadra, Warrior IPose promotes a feeling of strength and power.

While performing this pose, make sure your head,shoulders, hips and knees all face the same direction.As you hold the pose, visualize the smooth line of yourbody from the heel of your back foot to your fingertips.

To help you feel grounded and stable in this pose,make sure both of your feet are in even contact withthe floor, supporting the weight of your body. If youstill find it difficult to balance, you can turn your backfoot out on a slight angle. If your lower back feelsstrained in this pose, you can lean your torso forwardslightly over your bent leg.

You should use caution performing Warrior I Pose ifyou have hip, knee, back or shoulder problems.

128

(virabhadrasana I)

Begin in Mountain Pose.For information onMountain Pose, see page120.

1 2 Bend your right kneeslightly.

Your left leg should bestraight and the sole ofyour left foot should befirmly planted on thefloor.

3

4

Make sure your weight isevenly distributed betweenboth feet.

Face your head, shoulders,hips and knees forward.

Step your right footforward 2 to 4 feet.Your feet should be hipwidth apart, with yourtoes pointing forward.

VERY EASY

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CHAPTER 7: Standing Poses

How can I vary the position of my armsin this pose?

There are several positions you canchoose for your arms in this pose. Youcan raise your arms above your headand grasp your elbows with the oppositehands. You can also extend your armsout to the sides, with your palms facingdown. If you have shoulder problems,you can place your hands on your hips.

Is there a more advanced variation ofWarrior I Pose?

Yes. While holding the pose, bring yourpalms together, keeping your arms stretchedup toward the ceiling. Then tilt your headback to look up at the ceiling. As youbecome more flexible, you can perform aback bend in this pose. To perform a backbend, move your hands back slightly, as yougently arch your back and tilt your head tolook up and back. Remember to maintainlength through your spine and neck. Youshould not allow your head to drop back.

129

Inhale as you raise yourarms above your head,palms facing each otherand fingers pointingtoward the ceiling.

5 Relax your shouldersdown away from yourears.

6 Point the crown of yourhead toward the ceilingand gaze straight ahead.

Hold the pose for 15seconds to 1 minute.

To come out of the pose,exhale as you lower yourarms to your sides. Thenreturn to Mountain Pose.

Repeat steps 2 to 9 foryour other side.

7

8

9

10

Tip

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warrior II poseWarrior II Pose strengthens and stretches your legs,ankles, shoulders and arms. This pose also expandsyour chest, which can help you breathe more deeply.Regular practice of this pose can increase your strengthand stamina.

To avoid arching your lower back in the pose, tuckyour tailbone under. You should also make sure thatthe hip of your back leg does not rotate forward. Yourarms, shoulders, hips and legs should all be on thesame plane. You should also keep your bent knee

directly over your ankle to avoid overextending yourknee.

As you hold the pose, your lower body should feelgrounded through both feet. Try to visualize your legsas pillars of strength that support your expanding chestand stretching arms.

If you have neck problems, do not turn your head to gaze out over your hand. Instead, keep your neckstraight and look forward. You should also use cautionperforming this pose if you have hip or knee problems.

130

(virabhadrasana II)

Begin in Mountain Pose.For information onMountain Pose, see page120.

Step your right foot tothe right 2 to 4 feet.

1

2

3 Your shoulders andhips should be facingforward on the sameplane as your legs.

Tuck your tailboneunder to avoid archingyour lower back.

4

5

6

Inhale as you raise yourarms up to shoulderheight, with your palmsfacing down.

Relax your shouldersdown and back awayfrom your ears.

Turn your right foot out90 degrees and then turnyour left foot in 45degrees.

Make sure your right heelis aligned with the middleof your left foot.

VERY EASY

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CHAPTER 7: Standing Poses

131

How can I intensify the stretch in my arms in Warrior II Pose?

You can rotate your arms and hands untilyour palms and the inside of your elbowsface the ceiling. While maintaining therotation of your arms, use your wrists toturn your palms toward the floor again.

How can I modify the pose if my armsbecome tired?

If your arms become tired, you can placeyour hands on your hips instead of raisingyour arms up to shoulder height.

I find it difficult to balance in Warrior IIPose. What can I do?

You can use a wall to help you balance inthis pose. Begin the pose standing with yourback facing a wall with both heels againstthe wall. Step your right foot forward 2 to 4 feet and turn your left foot out so the left side of your foot is against the wall toprovide stability for the pose. Then performthe pose as described below, except placeyour hands on your hips instead of raisingyour arms to shoulder height.

Exhale as you bend yourright knee until it is overyour right ankle. Yourright knee should befacing the same directionas your toes.

7 Make sure your left legis straight and the solesof both feet are in evencontact with the floor.

Turn your head to theright and gaze out overthe fingertips of yourright hand.

Hold the pose for 30seconds to 1 minute.

To come out of the pose,exhale as you lower yourarms to your sides andstraighten your right leg.Then return to MountainPose.

Repeat steps 2 to 10 foryour other side.

8

9

10

11

Tip

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side angleposeSide Angle Pose provides an intense stretch along thesides of your body, with an emphasis on stretching thesides of your waist and rib cage. You can practice thispose to strengthen and increase the flexibility of yourhips, legs and ankles. This pose also opens your chest,which can help increase your lung capacity.

As you perform Side Angle Pose, keep your front kneeover your ankle and the outer edge of your back foot in contact with the floor. Even though your weight

will fall mostly on your front foot in this pose, try tocenter your weight as much as possible.

Proper body alignment is important in this pose. Keepyour spine straight and your head, shoulders and hipson the same plane. To help align your body correctly,you can perform the pose with your back against a wall.

You should be very careful performing Side Angle Pose if you have lower back problems. If you have astiff neck, do not look up at the ceiling in the pose.

132

(parsvakonasana)

Begin in MountainPose. For informationon Mountain Pose, seepage 120.

1 2 Turn your left foot in 45 degrees and thenturn your right foot out90 degrees.

Make sure your rightheel is aligned with themiddle of your left foot.

3

4 Inhale as you raise yourarms up to shoulderheight, with your palmsfacing down. Your armsand shoulders should berelaxed.

Step your right foot tothe right approximately3 feet.

EASY

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CHAPTER 7: Standing Poses

I cannot place my palm on the floor inSide Angle Pose. What can I do?

Unless you are very flexible, it may bedifficult for you to place your palm on thefloor in this pose. Try placing your palmon the inside of your front foot instead ofthe outside. You can also touch the floorwith your fingertips instead of your palm.If you still cannot reach the floor, positiona block on the outside of your front footand then rest your palm on the block.

I feel strain in my legs and lower backwhile performing this pose. How can Imodify the pose to reduce the strain?

To reduce the strain in your legs and lowerback, you can place your elbow on yourfront thigh, with your forearm parallel tothe floor, instead of placing your palm onthe floor. Resting your elbow on your thighcan also help you maintain proper bodyalignment.

133

Bend your right kneeuntil it is over your right ankle.

Exhale as you bend yourtorso to the right andplace the palm of yourright hand on the flooroutside your right foot.

5

6

Make sure your left legis straight and the outeredge of your left foot isin contact with the floor.

Stretch your left armover your head, keepingyour left shoulder back.

7

Turn your head andlook at the ceiling,keeping your spinestraight and yourneck relaxed.

Hold the pose for 10to 20 seconds.

To come out of the pose,press your right foot intothe floor and then inhale as you lift your right palmoff the floor and straightenyour right leg. Then returnto Mountain Pose.

Repeat steps 2 to 10 foryour other side.

8

9

10

11

Tip

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triangleposeTriangle Pose provides an intense stretch along the sides of your torso, hips and legs. With regular practice of this pose, you can increase the strength and flexibility of your hips, legs, ankles and feet. This pose also elongates your spine and opens yourchest, which can help improve your breathing.

It is important to be aware of the alignment of yourbody in Triangle Pose. Make sure your head, shouldersand hips are on the same plane. You must also keepyour spine in a straight line from your head down to

your tailbone. Practicing the pose with your backagainst a wall can help you find the proper alignment.

As you rest your weight on your back heel in this pose,you should feel stable and grounded through both ofyour feet. You should also feel comfortable in the pose,with your neck relaxed, your knees soft and your legsstretched, but not strained.

Use caution performing Triangle Pose if you have lowerback problems.

134

(trikonasana)

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

1 2 Turn your left foot in 45 degrees and thenturn your right foot out 90 degrees.

Make sure your rightheel is aligned with themiddle of your left foot.

3

4 Inhale as you raise yourarms up to shoulderheight, with your palmsfacing down. Your armsand shoulders should berelaxed.

Step your right foot tothe right 3 to 5 feet.

MODERATE

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CHAPTER 7: Standing Poses

What should I do if my palm cannot reachthe floor?

If your palm cannot reach the floor in thispose, you can place your palm on the ankle,shin or knee of your front leg. You can alsoposition a block on the outside of your frontfoot and place your palm on the block. Tryingto force your palm to the floor may cause yourbody to become improperly aligned. Achievingcorrect body alignment is more important thantrying to reach down as far as possible.

I have a stiff neck and cannot look up inTriangle Pose. Can I still perform the pose?

You can still perform Triangle Pose, but youshould look down at the floor instead oflooking up at your raised hand. With a stiffneck, you may also have problems finding a comfortable position for your raised arm. To reduce the strain on your neck, rest thehand of your raised arm on your hip insteadof stretching it toward the ceiling.

135

Shift your hips to the leftand extend your upperbody to the right.

Exhale as you place thepalm of your right handon the floor outside yourright foot.

5

6

If you cannot reach thefloor, you can place yourpalm on your lower leg.

Stretch your left arm uptoward the ceiling, withyour palm facing forward.

Make sure you keep yourleft shoulder back.

7

Turn your head to lookup at your left hand,keeping your spinestraight and your neckrelaxed.

Hold the pose for 10 to30 seconds.

To come out of the pose,press the soles of your feet into the floor and theninhale as you lift your rightpalm off the floor. Thenreturn to Mountain Pose.

Repeat steps 2 to 10 foryour other side.

8

9

10

11

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Chapter 8

Standing balancing poses

are great for improving

your balance, coordination

and concentration. Performing

standing balancing poses can also

help you develop the ability to

remain grounded in all types of

poses. Although some standing

balancing poses are challenging,

they are very rewarding. You

should try to incorporate the

standing balancing poses in this

chapter into your yoga practice.

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Standing Balancing oses

Stork Pose

Dancer Pose

Tree Pose

Standing Hand to Toe Pose

Eagle Pose

Half Moon Pose

In this Chapter...

P

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storkposeYou can perform Stork Pose to improve your balanceand stability. This pose also helps to open your hipsand strengthen your legs, arms and shoulders. If youare feeling distracted or unfocused, you can performStork Pose to center and focus your mind.

You may find it easier to balance on one side of yourbody than the other side. You may also find that onsome days it is easier to balance in this pose than onother days. Balancing poses reflect the balancing ofyour body, mind and spirit, so difficulty balancing in

this pose on a particular day may be a reflection of an imbalance elsewhere in your life.

Try coming in and out of the pose a few times todevelop your balance. Once you find your balance, you can remain steady in the pose by sinking yourweight down through your supporting foot, gazing at a fixed point in front of you and breathing evenly.

As you hold Stork Pose, resist the temptation to leanforward. Instead, focus on keeping your spine straightand lengthened.

138

Begin in Mountain Pose.For information onMountain Pose, seepage 120.

Shift your weight ontoyour left leg and foot.

1

2

3 Bring your right knee upuntil your thigh is parallelto the floor. Your leg shouldform a 90-degree angle.

4

5

Make sure your lowerright leg is perpendicularto the floor and yourtoes are pointing towardthe floor.

Press the heel of yourleft foot into the floor.

Bend your right leg andlift your right heel offthe floor.

VERY EASY

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CHAPTER 8: Standing Balancing Poses

What can I do if I have difficultymaintaining my balance?

You can stand beside a wall and place one hand on the wall for support whileperforming the pose. Once you feel stable,you can remove your hand from the wall.

How can I make Stork Pose morechallenging?

Stretch your arms above your head so yourupper arms are beside your ears and yourpalms are facing each other. Make sure youkeep your shoulders relaxed and down.

What should I do if the hip of my raisedleg moves when I bend my knee?

Instead of raising your arms in front ofyou, you should rest your hands on yourhips so that you can feel any movement inyour hips. If you feel your hip rise, reducethe bend in your knee slightly. Restingyour hands on your hips in this pose canalso help improve your balance.

139

Inhale as you raise yourarms to shoulder heightin front of you.

Your arms should bestraight, but your elbowsshould not be locked.

6 Turn your palms to faceeach other and stretch outthrough your fingertips.

Relax your shoulders downaway from your ears.

7

8

Point the crown of yourhead toward the ceilingand gaze at a fixed pointin front of you.

Hold the pose for 15seconds to 1 minuteand then return toMountain Pose.

Repeat steps 2 to 10for your other side.

9 10

11•

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dancerposeDancer Pose, also known as Lord of the Dance Pose,can help improve your balance and stability. This posealso helps to open your chest and strengthen yourshoulders, arms and legs.

You may want to perform Dancer Pose to stretch your shoulders, back, hips and legs after you havespent all day sitting in a chair. If you are feelingdistracted or unfocused, you can perform Dancer Pose to help improve your ability to concentrate.

Once you feel comfortable and balanced in the pose,you can try deepening the pose slightly by leaningforward more and stretching your raised leg up higher.Deepening the pose in this way will intensify thestretch and further challenge your balance. As youperform this pose, visualize yourself as a dancerradiating poise and grace.

You should be careful performing Dancer Pose if you have problems with your back, shoulders, hips or knees.

140

(natarajasana)

Begin in Mountain Pose. For information on MountainPose, see page 120.

Shift your weight onto your left leg and foot and bend your right kneeslightly to lift your right heel off the floor.

1

2

3

4

Make sure your kneesare together and parallelwith each other.

Raise your left arm toshoulder height in frontof you, with your palmfacing down.

5

Make sure your shouldersare relaxed and your armsare straight, but yourelbows are not locked.

Bend your right kneeand bring your rightleg behind you.

Reach behind you withyour right hand andclasp your right ankleor the top of your rightfoot.

• •

EASY

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CHAPTER 8: Standing Balancing Poses

I have difficulty balancing in DancerPose. What can I do?

If you find it difficult to balance in thispose, only perform steps 1 to 5 belowbefore holding the pose. Then repeatthese steps for your other side. If youare still having trouble balancing, youcan perform this variation using a wallfor support. Stand beside a wall andraise your arm out to the side to placeyour hand on the wall for support.

What can I do if I cannot reach my footin this pose?

Loop a strap around the top of your footand then grasp the ends of the strap inyour hand. Keep the strap taut, but do notuse the strap to pull yourself into the pose.

How can I intensify the stretch in DancerPose?

To perform a more advanced version ofDancer Pose, you can reach your arm overyour head to hold your foot behind you.

141

Exhale as you press yourleft foot into the floor andlean your torso slightlyforward.

Stretch your right leg awayfrom your body and pressyour foot into your hand.

6

7

Keep your right kneedirectly behind you. Donot allow your knee toturn to the side.

Make sure your chestand hips are facingforward.

Allow your head andneck to follow the curveof your spine.

Hold the pose for 15 to30 seconds.

To come out of the pose,bring your torso back toan upright position. Thenrelease your right leg andreturn to Mountain Pose.

Repeat steps 2 to 10 foryour other side.

8

9

10

11

Tip

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treeposeTree Pose is a standing balancing pose that provides a good stretch to your entire body. The pose can alsostrengthen your legs, ankles and feet and help increasethe flexibility of your hips and knees.

To perform Tree Pose, you bend one leg and place the sole of your foot against the inside of your otherleg. Standing on one foot, you then stretch your armsabove your head. While in the pose, try to visualizeyour body stretching downward through your

supporting leg, upward through your arms and outwardthrough your bent leg.

You may find it difficult to maintain your balance in thispose. To remain steady, sink your weight down throughyour supporting foot. Imagine your supporting foot as a root that keeps you solidly planted in the ground.Gazing at a fixed point in front of you and breathingevenly can also help you maintain your balance. Makesure you take your time performing Tree Pose. It maytake you a while to find your balance.

142

(vrksasana)

Begin in MountainPose. For informationon Mountain Pose, see page 120.

Shift your weight ontoyour left foot and thenbend your right leg.

1

2

3

Bring your palms togetherat chest level in PrayerPose.

4 5 Press the sole of yourright foot firmly againstthe inside of your left legand relax your bent rightleg away from your hip.

Place the sole of your rightfoot against the inside ofyour left leg as high up asis comfortable. Do notplace your foot againstyour knee joint.

Point the toes on your rightfoot toward the floor.

EASY

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CHAPTER 8: Standing Balancing Poses

What can I do if I have difficulty maintaining my balance?

If you find you cannot maintain your balance in Tree Pose, you can stand beside a wall andplace one hand on the wall for support whileperforming the pose. Once you feel stable, youcan remove your hand from the wall and raiseyour arm above your head. You can also steadyyourself by standing with your shoulder bladesand buttocks against a wall as you perform thepose. When you are confident in your ability toremain balanced in Tree Pose, try performingthe pose away from a wall.

How can I make Tree Pose morechallenging?

You can perform Tree Pose with your eyesclosed to make the pose more challenging.When you do not gaze at a fixed point infront of you, you challenge your ability toremain balanced. In addition to keepingyour body balanced, closing your eyes can challenge you to focus your mind.

143

Press the sole of yourleft foot into the floor.

6 Inhale as you raise yourarms above your head,keeping your palmstogether, and stretch outthrough your fingertips.

7 Point the crown of yourhead toward the ceiling and gaze at a fixed point in front of you.

Visualize yourself stretchingin three different directions atonce –– downward, upward and outward.

Hold the pose for 15 to30 seconds and thenreturn to Mountain Pose.

Repeat steps 2 to 9 foryour other side.

8 9

10•

Tip

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standing handto toe pose

Standing Hand to Toe Pose provides a good stretch to your hips, hamstrings, calves and ankles. This is a challenging pose that requires you to use strength,flexibility and coordination to remain balanced on your supporting leg. As you work on keeping yourbody balanced in Standing Hand to Toe Pose, you may improve your concentration and mental focus.

As you hold the pose, try to resist the temptation tolean forward. Instead, focus on keeping your spine

straight and lengthened. If you find that you cannotfully straighten your leg in this pose, try to straightenyour leg as much as you can without compromisingyour balance or the upright position of your torso. Toimprove your balance in Standing Hand to Toe Pose,sink your weight down through your supporting footand gaze at a fixed point in front of you.

You should use caution performing this pose if youhave an arm, leg or shoulder injury.

144

(utthita hastapadangusthasana)

Begin in MountainPose. For informationon Mountain Pose,see page 120.

Rest your left handon your left hip.

1

2

3

4

Bring your right kneeup in front of you.

Wrap the middlefinger, index finger andthumb of your righthand around the bigtoe of your right foot.

5

6

7 Press the heel of yourleft foot into the floor.

Bend your right legand lift your right heeloff the floor.

Shift your weight ontoyour left leg and foot.

MODERATE

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CHAPTER 8: Standing Balancing Poses

What can I do if I find it difficult tostraighten my leg in this pose?

You can loop a yoga strap around thefoot of your extended leg to perform thepose. If you do not have a yoga strap,you can use any cloth strap, such as abathrobe belt. Make sure you do not pullon the strap. You should use the straponly to support your leg.

How can I deepen the pose?

To deepen the pose, bring your extendedleg out to your side. For example, if yourright leg is extended, bring your right legout to your right side. When your arm andleg are extended to your side, your armshould be parallel to the floor. Make sureyou keep your hips level while performingthis modification.

145

Inhale as you slowlystraighten your rightleg in front of you.

8 Press out throughyour right heel as yougently pull your toetoward your body.

Make sure yourshoulders are relaxedback and down.

9 Point the crown of yourhead toward the ceilingand gaze at a fixedpoint in front of you.

Hold the pose for 15seconds to 1 minuteand then return toMountain Pose.

Repeat steps 2 to 11for your other side.

10 11

12•

Tip

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eagleposeEagle Pose helps to improve your balance and providesa good stretch to your upper back, shoulders and outerthighs. With regular practice of this pose, you can alsostrengthen your legs, knees and ankles.

To perform Eagle Pose, you wrap one leg around theother, which helps to open the back of your pelvis, and one arm around the other, which helps to createspace between your shoulder blades.

As you perform Eagle Pose, you should focus on keeping your spine straight and your hips and

shoulders facing forward.

When you first start practicing this pose, you may find it difficult to maintain your balance. Breathingevenly and gazing at a fixed point 4 or 5 feet in front of you can help you maintain your balance. Do not be tempted to grip the floor or mat with your toes. This will only make balancing more difficult.

You should be careful performing Eagle Pose if youhave shoulder, arm, hip or knee problems.

146

(garudasana)

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

1 2 Cross your left arm overyour right arm so yourelbows are on top of eachother.

Bend your elbows andwrap your forearms aroundeach other so your palmsare facing each other.

3

4

Make sure your fingersare pointing toward theceiling.

If your palms do nottouch, rest one palmagainst your other wristor forearm.

Inhale as you raise yourarms up to shoulderheight at your sides, withyour palms facing up.Your arms and shouldersshould be relaxed.

MODERATE

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CHAPTER 8: Standing Balancing Poses

I cannot wrap my arms around one another.How should I position my arms?

If have shoulder or arm problems, you canposition your arms in Prayer Pose. Forinformation on Prayer Pose, see page 48.

How can I increase the stretch in myshoulders and arms?

After you wrap your arms around one another,you can lift your hands and arms up towardthe ceiling to increase the stretch. Lift yourhands up only as far as is comfortable for youand keep your shoulders down. You shouldnot feel any strain in your shoulders.

I have problems balancing in Eagle Pose.What can I do?

You can try performing the pose with yourback lightly touching a wall. If you still find the balancing aspect of this pose toodifficult, you can stand in Mountain Poseand perform only the arm movements insteps 3 and 4 below. This will allow you toremain balanced and still perform a greatshoulder stretch.

147

Bend your knees slightlyand then shift yourweight to your left leg.

Cross your right legover your left leg justabove your left knee.

5

6

Move your right foot behindyour left lower leg and hookyour foot over your left calfmuscle or ankle.

If you cannot reach your leftcalf muscle, position yourright foot beside your leftlower leg.

7 Point the crown of yourhead toward the ceilingand gaze straight ahead.

Visualize the straight lineof your spine running thelength of your body.

Hold the pose for 30seconds to 1 minuteand then return toMountain Pose.

Repeat steps 2 to 9,crossing your oppositearm and leg over insteps 3 and 6.

8 9

10••

Tip

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half moonposeHalf Moon Pose is an advanced standing balancing pose that stretches your body in several directions atonce ––out through your legs, the crown of your headand your arms. This pose can strengthen your legs andbuttocks, as well as increase the flexibility of your legsand hips. Regular practice of Half Moon Pose can alsoimprove your balance and coordination.

To help maintain your balance in this pose, rest yourweight on your supporting foot as you press it into thefloor and extend your raised leg away from you with

each exhalation. Concentrating on breathing evenlycan also help you maintain your balance.

It is important to align your body correctly in thispose. As you perform the pose, keep your spine in a straight line and your head, shoulders and hips onthe same plane.

If you feel any tension in your neck, do not turn yourhead up to look at your raised hand. Avoid Half MoonPose if you are tired or have high blood pressure.

148

(ardha chandrasana)

1

2

3

Begin in MountainPose. For informationon Mountain Pose, seepage 120.

Exhale as you bendforward from your hips,keeping your heels onthe floor.

Shift your weight ontoyour left leg.

4 5 Exhale as you graduallylift and lengthen yourright leg out behind you.

Place your palms on thefloor in front of your feet.Your palms should beshoulder width apart.

If you cannot place yourpalms on the floor, placeyour palms on blocks.

DIFFICULT

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I find it difficult to balance in Half MoonPose. What can I do?

You can use a wall to help maintain yourbalance in this pose. Stand with your leftside to the wall. Perform the steps below,keeping the back of your head, shoulderblades, buttocks, raised heel and the backof your raised hand touching the wall asyou hold the pose. In addition to keepingyou balanced, the wall can help you alignyour body correctly.

Should I tighten my muscles whileholding Half Moon Pose?

No. Tightening your muscles in HalfMoon Pose will only make you unstablein the pose. Make sure you do not tenseany part of your body as you hold thepose. Instead, focus on expanding andlengthening your body with each breath.Visualize your chest expanding as yourarms stretch outward and your bodylengthening from the crown of your headthrough to your raised foot.

149

Exhale as you pressyour left heel into thefloor and then lift yourright palm off the flooras you turn your upperbody to the right.

6 Inhale as you stretchyour right arm up towardthe ceiling, keeping yourright shoulder back.

Continue to lift andlengthen your right leguntil it is parallel to thefloor.

7

8

Turn your head to gaze at your righthand, keeping yourspine straight and your neck relaxed.

Hold the pose for 15 to 25 seconds.

To come out of the pose,exhale as you lower yourright leg to the floor andlift your left palm off the floor. Then return toMountain Pose.

Repeat steps 2 to 11 foryour other side.

9

10

11

12

CHAPTER 8: Standing Balancing Poses

Tip

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Chapter 9

Standing forward bends

provide an excellent

stretch for the back of

your entire body and are useful

for releasing tension. These

poses can also help calm your

mind and soothe your nervous

system. Due to this calming

effect, standing forward bends

are especially beneficial when

performed near the end of your

yoga practice. This chapter

offers several standing forward

bends you can incorporate into

your own practice.

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Standing Forwardends

Right Angle Pose

Standing Forward Bend

Standing Wide Angle Forward Bend

Standing Forward Bend Twist

Side Angle Twist

Pyramid Pose

Triangle Twist

Standing Yoga Mudra Pose

Rag Doll Pose

In this Chapter...

B

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right angle poseRight Angle Pose provides a deep stretch to yourshoulders, arms, back and hamstrings. Stretching in this pose can relieve tension in your shoulders andupper back. This pose also helps to strengthen yourwrists and legs.

While holding Right Angle Pose, try to picture yourhands anchored to the wall. Then gently press yourhands into the wall to lengthen your arms and back. Youshould also focus on keeping your shoulders and upperback wide. You may find it helpful to visualize your

shoulders and upper back widening with each breath.

Resting your body weight on your legs in this posestrengthens your legs and reduces the weight your spine needs to support. As a result, your spine shouldfeel light and relaxed. You may find this pose beneficialif you are pregnant, since positioning your body at a 90-degree angle will temporarily take the weight andpressure off your pelvis.

Use caution performing this pose if you have shoulderor back problems.

152

Stand in Mountain Posefacing a wall, with yourbody approximately onearm’s length away fromthe wall. For informationon Mountain Pose, seepage 120.

1 2 Slowly walk backward.3 4 Walk your hands downthe wall with each stepbackward.

Place your hands onthe wall at shoulderheight, with yourfingers spread apartand your middlefingers pointing up.

VERY EASY

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CHAPTER 9: Standing Forward Bends

What should I do if my shouldersand back are rounded in this pose?

You should move your hands up thewall slightly so that your body formsan angle slightly greater than 90degrees. Make sure you keep yourarms and legs straight, but do notlock your elbows or knees.

Can I perform this pose if I have awrist injury?

You can perform the pose, except youshould place your forearms, rather thanyour hands, on the wall. Then walkbackward until your feet are directlyunder your hips. As you inhale, pressyour forearms into the wall. As youexhale, drop your shoulders and upperback toward the floor.

153

Bring your body to a90-degree angle andposition your feet hipto shoulder widthapart.

5 Make sure your back isflat, your legs are straightand your knees are notlocked.

Gently press yourhands into the wall asyou lengthen throughyour arms and back.

Make sure your head,neck and spine are ina straight line.

Hold the pose for 30seconds to 1 minuteand then return toMountain Pose.

6 7

Tip

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standing forwardbendStanding Forward Bend stretches the entire back ofyour body, with an emphasis on stretching the back of your legs. This basic standing forward bend is oftenused as a resting pose between other standing poses.

Relaxing your head and neck toward the floor andlengthening your spine in this pose helps to release any tension in your upper body. Releasing tension inyour upper body can help clear your mind, reducefatigue and relieve stress.

If you find you cannot place your palms on the floor

in this pose, hang your arms loosely from yourshoulders or bend your knees until you can touch thefloor. Do not try to force your palms to the floor as youmay strain your lower back. You should also try to keepyour hips directly over your knees while performingthe pose and avoid locking your knees.

Take caution performing Standing Forward Bend if yousuffer from high blood pressure, lower back problemsor headaches. If you become dizzy easily, be sure tocome out of the pose very slowly.

154

(uttanasana)

Begin in MountainPose. For informationon Mountain Pose, see page 120.

Inhale as you stretchyour arms above yourhead with your palmsfacing each other.

1

2

3 Exhale as you bendforward from your hips,keeping the soles ofyour feet pressed evenlyinto the floor.

4 5

6

Relax your head andneck toward the floorand lift your sittingbones toward the ceilingto lengthen your spine.

Place your palms on thefloor on either side ofyour feet.

Stretch your entire bodytoward the ceiling,keeping your shouldersrelaxed.

EASY

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CHAPTER 9: Standing Forward Bends

What should I do if the back of my legsfeel strained while performing StandingForward Bend?

If the back of your legs feel strained, you should keep your back flat, bend your knees and rest your hands on yourthighs to perform the pose. As you gainflexibility, you can straighten your knees a little more each time you perform thepose. This modification is useful if youhave high blood pressure, since yourhead stays above the level of your heart.

Can I perform Standing Forward Bend if Ihave lower back problems?

If you have lower back problems, you maywant to perform a modified version of thepose. Perform the pose as described in thesteps below, except rest your upper body ona table with your arms stretching forwardacross the table. You should still feel a stretchalong the back of your legs while performingthis modification. You can also performDownward-Facing Dog Pose instead. Forinformation on Downward-Facing Dog Pose,see page 188.

155

7

81

2Exhale as you stretchthe back of your legsand press your feet intothe floor.

Make sure your hipsare directly above yourknees and your kneesare not locked.

Visualize your torsolengthening toward thefloor with each breath.

Hold the pose for 10seconds to 1 minute.

Come Out of the Pose

Inhale as you bend yourknees and slowly roll upto a standing position,pressing the soles of yourfeet evenly into the floor.

Return to Mountain Pose.

Tip

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standing wide angleforward bend

Standing Wide Angle Forward Bend provides an intensestretch to the back of your legs and also stretches your inner thighs. As with all forward bends, Standing Wide Angle Forward Bend can help release tension and improve circulation in your upper body. You maywant to practice this pose after performing a series ofstanding poses to relieve fatigue.

As a general rule, you should stand with your feetapproximately 3 feet apart when performing this pose.However, you can adjust your stance depending on

your height. If you are tall, you should stand with yourfeet further apart. If you are short, you should standwith your feet closer together. Even after adjusting yourstance, you may not be able to reach your palms downto the floor. In this case, you can rest each of yourpalms on a block or bend your knees.

Use caution performing this pose if you have highblood pressure or lower back problems. If you becomedizzy easily, come out of the pose very slowly.

156

(prasaritapadottanasana)

Begin in MountainPose. For informationon Mountain Pose, seepage 120.

Place your hands onyour hips.

1

2

3 Exhale as you bendforward from your hips,keeping your heels on thefloor and your back flat.

Place your palms on thefloor approximatelyshoulder width apart. Yourarms should be straight.

4

5

6

7

Spread your fingers out,with your middle fingerspointing straight ahead.

Point the crown of yourhead toward the floorand tilt your sittingbones toward the ceilingto lengthen your spine.

Step your right foot tothe right 2 to 3 feet.

Make sure your feet areparallel and your toes arepointing straight ahead.

EASY

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How can I modify this pose if I have lowerback problems?

If you have lower back problems, you canperform the pose using a wall for support. Beginin Mountain Pose facing a wall, about one arm’slength away from the wall. Step your right footto the right 2 to 3 feet and then place yourpalms on the wall. Bend forward from yourhips, walking your hands down the wall untilyour upper body and legs form a 90-degreeangle. Remember to keep your back straight and to lengthen your spine. This modification is also useful if you have high blood pressure.

How can I intensify the stretch in StandingWide Angle Forward Bend?

Perform the pose as described below andthen walk your hands back between yourfeet. As you walk your hands back, makesure you keep your hands shoulder widthapart. This modification deepens the pose tointensify the stretch in the back of your legsand inner thighs.

98 Exhale as you bend yourelbows and bring yourchest toward the spacebetween your thighs.

10

157

Relax your head andneck toward the floorand feel your spinelengthening.

Make sure your kneesare not locked.

Visualize the back ofyour legs and yourinner thighs stretchingwith each breath.

Hold the pose for 30seconds to 1 minute.

To come out of the pose,bring your feet together.Inhale as you bend yourknees and slowly roll up toa standing position. Thenreturn to Mountain Pose.

11•

Tip

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standing forwardbend twist

Standing Forward Bend Twist provides an intense stretchto the back of your legs and to your inner thighs, whiletwisting your spine. This pose is beneficial for toningyour abdominal muscles, releasing tension in yourupper body and improving your circulation.

As you perform Standing Forward Bend Twist, focus onmoving deeper into the twist with each exhalation. Theposition of your arms in this pose opens your chest toincrease your capacity for deep breathing. If you findlooking up at your raised hand strains your neck, you

can look at the floor instead.

Before performing Standing Forward Bend Twist, youshould feel comfortable performing Standing Wide AngleForward Bend, which is a more basic variation of thispose. Practicing Standing Wide Angle Forward Bend canhelp you develop the balance and flexibility you need toperform this pose.

Take caution performing Standing Forward Bend Twist if you suffer from high blood pressure, lower backproblems or headaches.

158

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

Step your right foot to the right 2 to 3 feet.

1

23

Place your palms on thefloor in front of you. Yourarms should be straightand your elbows shouldnot be locked.

4 5 Point the crown of yourhead toward the floorand tilt your sitting bonestoward the ceiling tolengthen your spine.

Make sure your head,neck and spine are in astraight line.

Make sure your feet areparallel and your toes arepointing straight ahead.

Exhale as you bendforward from your hips,keeping your heels on thefloor and your back flat.

EASY

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CHAPTER 9: Standing Forward Bends

How do I know if the width of my stanceis correct in this pose?

As a general rule, you should stand withyour feet 2 to 3 feet apart in this pose.However, you may need to adjust yourstance if you are tall. Standing with yourfeet further than 3 feet apart may helpyou reach your palms to the floor.

What should I do if I cannot reach my palmsto the floor?

If you cannot reach your palms down to thefloor, you can rest each of your palms on ablock or bend your knees slightly.

I find I get dizzy when I perform this pose.What should I do?

Make sure you breathe evenly as you performthe twist and come out of the pose veryslowly. Avoid this pose if dizziness continuesto be a problem.

159

Press your left hand intothe floor.

Inhale as you raise yourright arm and point yourfingers toward the ceiling.

6

7

Twist your torso to theright.

8 Turn your head andlook up at your righthand.

Hold the pose for 15to 30 seconds.

Repeat steps 6 to 10 foryour other side.

To come out of the pose,release the twist and bringyour feet together. Bendyour knees and inhale asyou slowly roll up to astanding position.

9

10

11

12

Tip

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side angletwistSide Angle Twist, also called Reverse Right Angle, is anadvanced pose that stretches your legs, spine and thesides of your body. The twist in this pose stimulatesyour abdominal organs, which helps to aid digestion.Side Angle Twist is also useful for improving yourbalance and strengthening your legs and torso.

While performing Side Angle Twist, make sure youkeep your back flat and your spine lengthened. Youshould also make sure you keep your arms straight.

The position of your arms in this pose allows yourchest to open more, which can increase your capacityfor deep breathing. Since the twist in this pose isintense, be careful not to move deeper into the posethan is comfortable for you.

You should use caution performing Side Angle Twist ifyou have had an injury to your back or spine or if youhave high blood pressure. You should also avoid thispose if you have a headache.

160

(parivrtta parsvakonasana)

Begin in MountainPose. For informationon Mountain Pose, see page 120.

Step your right foot tothe right approximately3 feet.

1

2

3

4

Turn your torso to facethe same direction asyour right knee.

Raise your arms up toshoulder height, withyour palms facing down.Your shoulders shouldbe down and relaxed.

5

6

7

8

Exhale as you bendforward from yourhips.

Place your left palmor fingertips on thefloor near the insideof your right foot.

Turn your left foot in45 degrees and thenturn your right footout 90 degrees.

Bend your right kneeuntil it is over yourright ankle.

MODERATE

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CHAPTER 9: Standing Forward Bends

What can I do if I have difficultymaintaining my balance?

To help maintain your balance, begin inLunge Pose with your left knee on the floor. For information on Lunge Pose, seepage 180. Then perform steps 6 to 12below and repeat for your other side. Once you become comfortable with this modification, try the pose from thestanding position. This modification is also useful if you have high blood pressureand must avoid a standing forward bend.

What should I do if my palm cannot reach the floor?

If your palm cannot reach the floor in this pose, you can position a block on the inside of your foot and place your palm on the block.

How can I deepen this pose?

To deepen the pose, place your palm orfingertips on the floor on the outside ofyour foot. This modification provides amore intense twist to your torso and spine.

161

Twist to the right andstretch your right armup toward the ceiling.Your arm should bestraight, but your elbowshould not be locked.

9 Turn your head to lookup at your right hand.

10 Press through thecrown of your head tolengthen your spine.

Hold the pose for 15to 30 seconds.

To come out of the pose,bring your right armdown and release thetwist in your torso. Thenreturn to Mountain Pose.

Repeat steps 2 to 13 foryour other side.

11

12

13

14

Tip

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pyramidposePyramid Pose is a standing forward bend that providesan intense stretch to the back of your legs, whilelengthening and releasing your spine. Regular practice of Pyramid Pose can relieve tension in your neck andshoulders, strengthen your legs, increase the flexibilityof your hips and improve your balance.

Your lower body, from your waist down, forms thefoundation of the pose and must be stable before youbend forward. You can adjust the position of your feetuntil your lower body feels stable and grounded.

Bending forward in the pose may cause you to lift your back heel off the floor. You should focus onkeeping your back heel in contact with the floor tomaintain stability.

You will feel an intense stretch in your front leg as youbend forward, which may cause you to hyperextend orlock your knee. Make sure you keep your front kneesoft, but not bent.

Avoid performing Pyramid Pose if you have high bloodpressure or heart problems.

162

(parsvottanasana)

Begin in Mountain Pose. For information on Mountain Pose, see page 120.

Bend your elbows andmove your forearmsbehind your back.

1

2

3 Exhale as you step yourright foot forwardapproximately 3 feet.

Turn your left foot out45 degrees and pressthe soles of your feetfirmly into the floor.

4

5

• If you do not feel stable,adjust the position ofyour feet until you do.

Clasp your elbows orwrists behind your back.

MODERATE

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CHAPTER 9: Standing Forward Bends

163

I do not feel stable in Pyramid Pose. What can I do?

If you do not feel stable while performingPyramid Pose, you can place your palms onthe floor on either side of your front foot,instead of folding your arms behind yourback. If you cannot reach the floor, positionblocks on either side of your front foot andplace your palms on the blocks. You shouldstill keep your back heel in contact with thefloor while performing either of thesemodified versions of the pose.

How can I make Pyramid Pose morechallenging?

If you want to make Pyramid Pose morechallenging, you can perform the pose withyour hands positioned behind your back in Reverse Prayer Pose. Positioning yourhands in Reverse Prayer Pose will increasethe stretch in your chest and shoulders, aswell as challenge your ability to maintainyour balance. For information on ReversePrayer Pose, see page 48.

Exhale as you bend forwardfrom your hips over yourright leg, keeping your backflat and your left heel incontact with the floor.

6 As you bend forward,you will feel a stretchin the back of yourright leg.

• Allow your spine tolengthen as you relaxyour head and necktoward the floor.

Hold the pose for 15 to 30 seconds.

To come out of the pose,press your right foot into thefloor and then slowly roll up, keeping your left heel incontact with the floor. Thenreturn to Mountain Pose.

Repeat steps 2 to 9 for yourother side.

7

8

9

10

Tip

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triangletwistTriangle Twist is an advanced pose that provides an intense stretch to your legs and the sides of your body. You can also use this pose to strengthenyour legs, increase the flexibility of your hips, relievetension in your back and improve your balance.

While performing Triangle Twist, make sure you keep your back flat and your spine lengthened. Youshould also make sure you keep your arms straight.The position of your arms in this pose allows your

chest to open more, which can increase your capacity for deep breathing.

If you find Triangle Twist difficult, you may need toplace your palm on a block if you cannot reach downto the floor. You may also need to come out of thetwist slightly if your knee feels strained.

Always use caution performing this pose if you have a back or spine injury or high blood pressure. Youshould avoid this pose if you have a headache.

164

(parivrtta trikonasana)

Begin in MountainPose. For informationon Mountain Pose, seepage 120.

Step your right footforward approximately3 feet.

1

2

3

4

Exhale as you bendforward from your hipsover your right leg,keeping your back flatand your left heel incontact with the floor.

5

6

Make sure both your legsare straight, but yourknees are not locked.

Place your left palm orfingertips on the floornear the inside of yourright foot.

Turn your left foot out45 degrees and pressthe soles of your feetinto the floor.

Raise your arms up toshoulder height, withyour palms facing down.Your shoulders shouldbe down and relaxed.

DIFFICULT

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CHAPTER 9: Standing Forward Bends

How can I modify this pose if I have stiffshoulders?

Instead of stretching your upper arm towardthe ceiling, rest your arm on your side. Thismodification is also useful if your upper armfeels strained or uncomfortable in the pose.

I have neck problems and cannot look upat my raised hand. Can I still perform thepose?

Yes. You can modify the pose by lookingstraight ahead or down at the floor insteadof looking up at your raised hand.

How can I deepen this pose?

To deepen the pose, place your palm orfingertips on the floor on the outside ofyour foot. This modification provides amore intense twist to your torso and spine.

165

Stretch your right armup toward the ceiling.Your arm should bestraight, but your elbowshould not be locked.

7 Your torso should turnto face your right leg.

Turn your head tolook up at your righthand.

Press through thecrown of your head tolengthen your spine.

Hold the pose for 15 to30 seconds. Then exhale,bring your right armdown and release thetwist in your torso. Thenreturn to Mountain Pose.

Repeat steps 2 to 10 foryour other side.

8

9

10

11

Tip

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standing yogamudra pose

Standing Yoga Mudra Pose provides an intense stretchto your shoulders. This pose also stretches your upperback and legs, while helping to increase the flexibilityof your spine and hips.

You can perform Standing Yoga Mudra Pose to helpclear your mind, center your thoughts and becomemore aware of your feelings.

As you move into the pose, try to keep your palmstogether to maintain the intensity of the stretch in yourshoulders. Stretching your arms back and up in this

pose can help correct a rounded back and shoulders.

While holding the pose, you may find the stretch in the back of your legs too intense. Try standing withyour feet further apart to reduce the strain. Withregular practice of this pose, you should eventually be able to bring your legs closer together.

You should use caution performing this pose if youhave high blood pressure or an injury to your neck,shoulders, back or legs.

166

(dandayamana yoga mudra)

Begin in MountainPose. For informationon Mountain Pose, seepage 120.

1 2 Interlace your fingersbehind your back.

Press your hands downaway from your shouldersto lengthen your arms.

3

4

Feel your shoulder bladescome together as yourchest opens.

Step your right foot to theright to position your feetslightly wider than hipwidth apart.

Your feet should be paralleland your toes should bepointing forward.

VERY EASY

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CHAPTER 9: Standing Forward Bends

I have difficulty interlacing my fingersbehind my back. What can I do?

If you have difficulty interlacing yourfingers behind your back, you can hold astrap with your hands as close togetheron the strap as is comfortable for you.Holding a strap puts less strain on yourshoulders because your hands can befurther apart.

How can I make this pose more challenging?

You can perform Yoga Mudra Warrior Pose,which is a more difficult version of StandingYoga Mudra Pose. To perform Yoga MudraWarrior Pose, begin in Warrior I Pose, asshown on page 128, with your front kneebent at a 90-degree angle. Then interlaceyour fingers behind your back and lean yourtorso forward over your bent leg, raising yourarms up behind you. Only raise your arms asfar as is comfortable for you.

167

Exhale as you bendforward from your hips.

Allow your arms to liftup behind you.

5 Bend your knees slightlyto lessen the strain inyour lower back and legs.

6 Raise your arms behindyou as far as iscomfortable for you.

Your head moves furthertoward the floor as yourarms move away fromyour body.

Hold the pose for 30seconds to 1 minute.

To come out of the pose,press out through yourhands and keep yourback flat as you lift yourtorso up.

7 8

9•

Tip

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rag dollposeRag Doll Pose is beneficial for relieving tension in yourhead, neck, shoulders and lower back. This pose is alsouseful for lengthening your spine and increasing theflexibility in the back of your legs. You may want toperform Rag Doll Pose to rest after performing morestrenuous standing poses, such as Triangle Pose.

Rag Doll Pose is a more relaxed variation of StandingForward Bend, which is shown on page 154. You maywant to perform Rag Doll Pose to prepare for StandingForward Bend.

While performing Rag Doll Pose, your upper bodyshould hang loose and relaxed like a rag doll. If youhave a weak lower back, make sure you bend yourknees and roll up one vertebra at a time as you comeout of the pose. You should also come out of the poseslowly if you become dizzy easily.

You should use caution performing Rag Doll Pose ifyou have a back injury, high blood pressure or an eyeproblem, such as glaucoma.

168

Begin in MountainPose. For informationon Mountain Pose, seepage 120.

Step your right foot tothe right 2 to 3 feet.

1

2

3

4

Relax your head andneck toward the floorto lengthen your spine.

5 6 Let your arms dangletoward the floor.

Visualize yourself as arag doll, hanging limpand relaxed.

Exhale as you bendforward from your hips,keeping the soles of yourfeet pressed evenly intothe floor.

Bend your knees slightly.

VERY EASY

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What can I do to relax my upper bodyand neck more in Rag Doll Pose?

Perform the pose as described below,except sway your upper body fromside to side. To further relax your neck,gently nod your head up and downwhile performing the pose. You canalso gently shake your head from sideto side.

Can I vary the position of my arms inthis pose?

Yes. Instead of allowing your arms todangle toward the floor, you can foldyour arms so that each elbow rests inthe palm of your opposite hand. Thenlet your elbows hang down toward thefloor as you hold the pose.

169

Hold the pose for 10to 30 seconds. Witheach exhalation, allowyourself to relax a littlemore into the pose.

7 To come out of the pose,inhale as you bend yourknees and slowly roll upto a standing position,pressing the soles of yourfeet evenly into the floor.Then return to MountainPose.

8 You can use a wall forsupport and rest yourhands on your thighs.This modification isbeneficial if you havehigh blood pressure.

• Lean back against a wall,allowing the wall tosupport your weight asyou bend forward.

Rest your hands on yourthighs. Keep your kneesrelaxed, your back flatand your head aboveyour heart.

1

2

MODIFICATION

Tip

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Chapter 10

Table poses are

beneficial for aligning

your spine, as well as

stretching and strengthening

your arms and legs. In table

poses, you usually support the

weight of your body on your

hands and knees or feet, which

can help strengthen your

bones. Building strong bones

can prevent a bone disease

that causes your bones to

become fragile and prone

to breakage. This chapter

demonstrates a variety of table

poses.

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Tableoses

Table Pose

Side Cat Stretch

Cat Stretch

Extended Cat Stretch

Table Balancing Pose

Lunge Pose

Thread the Needle Pose

Plank Pose

Eight Point Pose

Downward-Facing Dog Pose

In this Chapter...

P

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tableposeTable Pose is beneficial for correctly aligning yourspine. You can also use this pose as a transitionbetween poses or as a starting position for anotherpose. For example, you can use Table Pose as atransition to Downward-Facing Dog Pose. Forinformation on Downward-Facing Dog Pose, see page 188.

By supporting the weight of your body with yourhands and knees, this pose can help strengthen your bones. Building strong bones can help preventosteoporosis––a bone disease that causes your bones

to deteriorate, becoming fragile and prone to breaks.

While performing Table Pose, make sure you keepyour head aligned with your spine. It is common for beginners to make the mistake of dropping theirheads down while in Table Pose.

If you feel pressure on your knees in this pose, tryplacing a folded towel or blanket under them torelieve the strain. You should avoid Table Pose if you have knee problems or wrist problems, such as Carpal Tunnel Syndrome.

172

Position yourself on yourhands and knees, withyour knees and feet hipwidth apart.

Your knees should bedirectly under your hipsand the top of your feetshould be on the floor.

2

Press your hands into the floor and relax yourshoulders down. Your armsshould be straight, but yourelbows should not be locked.

Make sure your back is flatand your head is aligned with your spine.

3 4

5

Extend your tailbonebehind you and thecrown of your head infront of you to lengthenyour spine.

Hold the pose for 20seconds to 1 minute.

Your wrists should bedirectly under yourshoulders and your palmsshould be on the floor.

Spread your fingers out,with your middle fingerspointing forward.

1

VERY EASY

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CHAPTER 10: Table Poses

173

Side Cat Stretch is a good warm-up pose thatstretches the sides of your body and opens your rib cage. If you have a back or hip problem thatprevents you from sitting comfortably on the floor,you may want to use this pose as an alternative toseated poses that stretch the sides of your body.

While performing Side Cat Stretch, you should feelone side of your body lengthen as the other sidesqueezes. On the lengthened side of your body, focus

on feeling the stretch in your waist, hip, shoulder and neck.

As you move your body in this pose, remember tokeep your hips over your knees and to move your hips from side to side, not forward and backward.Also, make sure your head follows the movement ofyour body rather than leading the movement.

Use caution performing this pose if you have wristproblems, such as Carpal Tunnel Syndrome, or a kneeinjury.

side catstretch

Begin in Table Pose. Forinformation on Table Pose,see page 172.

Your back should be flatand your head should bein line with your spine.

1 Move your rightshoulder and right hiptoward each other.

Your body shouldcreate a C shape.

2 Turn your head to lookover your right shouldertoward your hip.

Hold the pose for 5 to30 seconds and thenreturn to Table Pose.

Repeat for your otherside.

Repeat steps 2 to 5 sixtimes.

3

4

5

6••

VERY EASY

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catstretchCat Stretch improves the flexibility of your spine andthe circulation in your torso. While stretching yourshoulders, back and hips, this stretch may also helpimprove many bodily functions, such as digestion andelimination. You may want to perform Cat Stretch as awarm-up pose or after more strenuous poses to helprelease tension from your body.

Cat Stretch allows you to practice coordinating yourmovements with your breath. Exhale as you round and lift your upper back and inhale as you gently archyour lower back. Remember to keep the movements

in Cat Stretch smooth and fluid.

You should use your entire spine to perform thisstretch, making sure the back of your neck and yourlower back are not compressed when you curl yourspine. Feel your spine lengthen in each direction asyour tailbone moves away from the crown of yourhead. As you round and lift your upper back, keep your shoulders relaxed down.

You should use caution performing Cat Stretch if youhave back, wrist or knee problems.

174

(marjarasana)

Begin in Table Pose. Forinformation on TablePose, see page 172.

Make sure your wrists are below your shouldersand your knees are belowyour hips.

1 Spread your fingers out,with your middle fingerspointing straight ahead.

2 3 Lengthen your spine,keeping your head,neck and spine in astraight line.

Make sure your armsare straight, but yourelbows are not locked.

VERY EASY

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CHAPTER 10: Table Poses

How can I modify the stretch if I havewrist problems?

If you have wrist problems, you can makeyour hands into fists and place yourknuckles, instead of your palms, on thefloor as you perform Cat Stretch. You canalso perform the stretch with your wristssupported. To support your wrists, place arolled up towel under your wrists and allowyour fingers to rest on the floor.

My knees feel sore when I perform CatStretch. What can I do?

You can place a folded blanket under yourknees. If you cannot rest on your knees atall, you can perform Cat Stretch sitting inEasy Pose, which is shown on page 74.Exhale as you round your back and tuckyour chin toward your chest. Then inhaleas you press your sitting bones into thefloor, lift your chest up and point thecrown of your head toward the ceiling.

175

Supporting the weight ofyour body evenly on yourhands and knees, exhale as you tuck your tailboneunder you and round andlift your upper back towardthe ceiling.

4 Tuck your chin towardyour chest.

Visualize yourself as a cat stretching afterwaking up from a nap.

5 Inhale as you curl yourtailbone up toward theceiling so your stomachmoves toward the floorand your lower backgently arches.

Point the crown of yourhead toward the ceilingand gaze straight ahead.

Repeat steps 4 to 7 threeto ten times.

6 7

8•

Tip

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extendedcat stretchExtended Cat Stretch is a great pose for stretching andwarming up your spine. This pose is also beneficial for stretching your legs and neck. By supporting theweight of your body in this pose with your hands andknees, you strengthen your wrists and arms and helpbuild strong bones. If you are feeling sluggish, you canperform Extended Cat Stretch to help awaken andenergize your mind.

As you bring your forehead toward your knee inExtended Cat Stretch, make sure you do not strain

your neck. You should only move your forehead asclose to your knee as is comfortable for you.

Use caution performing Extended Cat Stretch if youhave wrist problems, such as Carpal Tunnel Syndrome.If you find that your wrists need extra support whenperforming the stretch, you can place a rolled up towelunder your wrists, allowing your fingers to rest on thefloor. You should also be careful performing this pose if you have a knee injury.

176

•Begin in Table Pose. Forinformation on TablePose, see page 172.

1 2 Tuck your foreheaddown.

3 Your forehead and rightknee should movetoward each other.

Exhale as you bring yourright knee off the floorand under your body.

VERY EASY

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CHAPTER 10: Table Poses

What should I do if my knees areuncomfortable in this pose?

If you feel pressure on your knees in this pose, place a folded towel or blanketunder your knees before you begin. This makes the pose more comfortable,protecting your supporting knee fromany stress you may experience as youraise your other leg.

How can I ensure my pelvis is stable in this pose?

It is important to make sure your pelvisis stable and your hips are even andfacing the floor in this pose. To helpstabilize your pelvis, try to focus onpulling your abdominal muscles towardyour spine. You should also make sureyou do not lean into your supporting leg.

177

Inhale as you extend yourright leg behind you.

Make sure both your hipsare facing the floor andyour pelvis is stable.

4 Point the toes of yourright foot behind youand stretch throughyour toes.

5 Lift your head and lookforward.

Feel your bodylengthening from thecrown of your head tothe tips of your toes.

Repeat steps 2 to 6 threeto six times and thenreturn to Table Pose.

Repeat steps 2 to 7 foryour other side.

6 7

8••

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table balancingposeTable Balancing Pose is an energizing pose thatimproves your balance and strengthens your entirebody. This pose also stretches your arms and legs and helps to align your spine.

By supporting the weight of your body on your handsand knees, Table Balancing Pose helps strengthen your bones. Building strong bones can preventosteoporosis –– a bone disease that causes your bonesto deteriorate, becoming fragile and prone to breaks.

While performing this pose, you should keep your hips even and facing the floor. To keep your hips even,make sure you do not lean into your leg that remainson the floor. You should also pull your abdominalmuscles toward your spine to maintain stability in your pelvis. As you hold the pose, try to visualize yourbreath energizing your body and mind.

You should use caution performing Table BalancingPose if you have problems with your wrists, such asCarpal Tunnel Syndrome, or a knee injury.

178

•Begin in Table Pose. Forinformation on TablePose, see page 172.

1 2 Lift your right leg to hipheight.

3 Make sure your hipsare even and facingthe floor.

Extend your right legbehind you, keepingthe top of your rightfoot on the floor.

EASY

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CHAPTER 10: Table Poses

I have difficulty balancing in this pose. What can I do?

You can keep both hands on the floor whenyou raise your leg. Once you feel comfortablebalancing with both hands on the floor andyour leg raised, you can try lifting your arm.

You can also perform the pose as described in the steps below, except place the sole of the foot of your raised leg against a wall forsupport. This modification helps you build thestrength needed to hold the pose on your own.

What should I do if my supporting kneeis uncomfortable in this pose?

If you feel pressure on your supportingknee in this pose, you can place a foldedtowel or blanket under your knee tomake the pose more comfortable.

179

Extend your left arm infront of you, keeping yourleft palm on the floor.

4 Your back should beflat and your headshould be in line withyour spine.

Lift your left arm toshoulder height.

Press out through thefingertips of your lefthand, the crown ofyour head and thetoes of your right foot.

Hold the pose for 30seconds to 1 minute andthen return to Table Pose.

Repeat steps 2 to 7 foryour other side.

5

6

7

8

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lungeposeLunge Pose stretches your legs and groin, with anemphasis on stretching the front of your thighs. Thispose also lengthens your spine and helps to open your chest and hips.

Increasing the flexibility of your hips in Lunge Pose can help you sit more comfortably in poses, such asEasy Pose and Bound Angle Pose. Lunge Pose can also make performing back bends easier by increasingthe flexibility in the front of your thighs. Lunge Pose is often performed as part of Sun Salutation. For

information on Sun Salutation, see page 262.

To avoid rounding your lower back in Lunge Pose,make sure that you keep your back flat and your spine lengthened. Try to visualize the lengthening of your spine and the lifting of your torso as youinhale, and the sinking of your hips as you exhale.

If you feel pressure on your back knee in this pose,place a blanket under your knee to make the posemore comfortable. Always use caution performingLunge Pose if you have knee or hip problems.

180

(ashwa sanchalanasana)

Begin in Table Pose. Forinformation on TablePose, see page 172.

Step your left footforward and place yourfoot between your hands.

1

2

Press your fingers orpalms into the floor, liftyour torso upward andrelax your shouldersback and down.

3

4

Feel the stretch in thefront of your right thighand feel your right hipgently moving forwardand down.

Tuck your tailbone underto lengthen your spine.

Your left knee should bedirectly over your leftankle and both hipsshould be facing forward.

• •

VERY EASY

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What should I do if my hands cannot reachthe floor?

If your hands cannot reach the floor in thispose, you can place your palms on blocks to help lift your torso upward.

Can I make Lunge Pose more challenging for my legs?

To work your leg muscles more, lift yourtorso up and rest your palms on your frontthigh. Then press your palms into your thighto lift your torso upward. Remember to keepyour shoulders relaxed back and down.

Can I use Lunge Pose to improve mybalance?

While holding the pose, raise your armsabove your head, with your palms facingeach other. Then bring your palms together,keeping your arms stretched up toward the ceiling and your shoulders relaxeddown. Point the crown of your head towardthe ceiling and gaze straight ahead. Thismodification helps to improve your balance,open your chest and stretch your arms andshoulders.

181

Elongate the back of yourneck and keep your headin alignment with yourspine. Your head shouldnot drop forward towardyour chest.

5 Hold the pose for 30seconds to 1 minuteand then return toTable Pose.

Repeat steps 2 to 6 foryour other side.

6

7

You can intensify thestretch of Lunge Poseby raising your backknee off the floor.

• Perform Lunge Pose,except curl the toes ofyour right foot under andstraighten your right leg.Then move the back ofyour right leg toward theceiling as you extend yourright heel toward the floor.

1

MODIFICATION

Tip

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thread theneedle poseThread the Needle Pose is an asymmetrical pose thatstretches your shoulders and upper back. This pose is also useful for stretching your neck and arms. Youmay find performing this pose gives you a feeling ofcontentment when you are upset or distressed.

This pose is called Thread the Needle Pose becauseyou thread one arm under the other. By threading one arm under your other arm and resting yourshoulder and ear on the floor, this pose provides

a gentle twist to your spine.

You can practice Thread the Needle Pose to prepare for performing inverted poses, such as Shoulderstandand Plow Pose.

If you feel pressure on your knees in this pose, you can place a folded towel or blanket under your kneesto make the pose more comfortable. Make sure youuse caution performing this pose if you have problemswith your neck, shoulders or knees.

182

•Begin in Table Pose. Forinformation on Table Pose,see page 172.

1 2 Exhale as you slide yourright arm further underyour body.

3 Your right hand shouldextend past the left side ofyour body, between yourleft hand and left knee.

Place your right handunder your body, withyour palm facing up.

VERY EASY

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CHAPTER 10: Table Poses

What should I do if my shoulder and eardo not reach the floor in this pose?

You can place a folded towel or blanketunder your shoulder and head for supportif you cannot reach your shoulder and earto the floor. This modification is also usefulif your shoulder and ear are uncomfortableon the floor.

How can I deepen Thread the Needle Pose?

Perform the pose as described in the stepsbelow, except after holding the pose, inhaleand stretch your left arm up toward theceiling. Stretching your arm up helps to openyour chest. You can also deepen the pose byextending your left leg on a diagonal to theside with the sole of your left foot on thefloor. Then stretch your left arm up towardthe ceiling. Repeat these modifications foryour other side.

183

Lower your right shoulderand right ear to the floor.

4 Make sure you keepyour left arm relaxed asyou rest your right armand hand on the floor.

Hold the pose for 30seconds to 1 minute.

5

To come out of thepose, press your lefthand into the floor tolift your body up. Thenreturn to Table Pose.

Repeat steps 2 to 6 foryour other side.

6 7•

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plankposePlank Pose strengthens your arms, wrists and upper body. This pose also tones your abdominal muscles andhelps to lengthen your spine. By supporting the weight of your body with your arms, this pose can strengthenyour bones. Building strong bones can help preventosteoporosis ––a bone disease that causes your bones to deteriorate, becoming fragile and prone to breaks.

Plank Pose is commonly performed as part of SunSalutation. For information on Sun Salutation, see page 262.

Make sure you do not raise your buttocks up too high or drop your pelvis or chest toward the floor. Your bodyshould form a straight line from your head to your heels.You can tighten your abdominal muscles to help keepyour body in a straight line. As you maintain this straightline, focus on lengthening your spine. You should alsoconcentrate on moving your breath through your entirebody to release any tension.

You should avoid Plank Pose if you have wrist problems,such as Carpal Tunnel Syndrome.

184

Begin in Table Pose. For information on TablePose, see page 172.

1 2 Press your hands into thefloor and then curl yourtoes under.

Inhale as you straightenyour legs to positionyourself on your handsand feet.

3

4

You may need to adjust the position of yourhands so your bodyforms a straight line.

Keep your wrists directlyunder your shoulders.Your arms should bestraight, but your elbowsshould not be locked.

Move your hands forwardapproximately 6 inches.

MODERATE

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CHAPTER 10: Table Poses

I find Plank Pose difficult to hold. What can I do?

If you find the pose too difficult to hold,you can lower your knees to the floor.With your knees on the floor, rest the top of your feet on the floor and makesure your upper body and thighs form a straight line from your knees to yourshoulders. This modification is especiallyuseful if your arms are not strong enoughto support your body or if your upperbody is weak or injured.

How can I make Plank Pose morechallenging?

To make Plank Pose more challenging,perform the pose as described in the steps below and then inhale as you lift one leg parallel to the floor. Remember tolengthen your body from the crown of yourhead and out through the sole of yourraised foot. Hold your leg in this positionfor 10 to 20 seconds and then exhale asyou lower your foot to the floor. Repeatthis variation with your other leg raised.

185

Extend your heels awayfrom your body.

Move your shouldersdown and back.

You should keep yourbody straight. Do notallow your chest or pelvisto drop down or yourbuttocks to rise up.

5

6

Make sure you keepyour head in line withyour spine.

Visualize your bodylengthening from thecrown of your head tothe soles of your feet.

Hold the pose for 10 to20 seconds.

To come out of the pose,exhale as you bend yourknees and return to TablePose.

After performing PlankPose, you should performa forward bend, such asChild’s Pose, to releaseyour spine and rest yourarms.

7

8

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eight pointposeEight Point Pose provides a good stretch for the front of your neck and your upper back. This pose also strengthens your chest, upper back, shouldersand arms.

As the name of the pose implies, eight parts of yourbody should be touching the floor as you hold thepose: your chin, your chest, two hands, two knees andtwo feet. It is important that your abdomen does nottouch the floor while holding the pose. With theseparts of your body touching the floor, this pose

provides a gentle upper back bend that is not found inmany other poses.

Eight Point Pose serves as a great transition from TablePose to Upward-Facing Dog Pose or Cobra Pose, and iscommonly performed as part of Sun Salutation.

If you feel pressure on your knees in this pose, you can place a folded towel or blanket under your knees.

Use caution performing this pose if you have neck,shoulder, back, elbow or wrist problems.

186

(ashtanga namaskar)

Begin in Table Pose. Forinformation on TablePose, see page 172.

Make sure your handsare directly below yourshoulders.

1 2 Exhale as you loweryour chest to the floorbetween your hands.

3 You may need to adjustthe position of your kneesto allow your chest to reston the floor.

Gently arch your back asyou bend your elbowsslightly.

MODERATE

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CHAPTER 10: Table Poses

I have difficulty holding this pose. What can I do?

If your upper body is not strong enough to holdthis pose, rest your forearms on the floor.

What can I do if my neck and throat feelstrained in this pose?

You can try placing your forehead on the floorinstead of placing your chin on the floor.Although this modification helps to reduce strainon your neck and throat, some beginners mayfind resting their forehead on the floor difficult.

How can I use this pose to build evenmore upper body strength?

To further strengthen your upper body inthis pose, you can move back and forthbetween Table Pose and Eight Point Poseseveral times. Make sure you exhale asyou move into Eight Point Pose andinhale as you move back into Table Pose.

187

Stretch the front of yourneck and place yourchin on the floor.

Your face should belooking forward.

4 Move your shoulderblades down and back.

Make sure your elbowsare close to your sides.

5 Curl your toes underand place the balls ofyour feet on the floor.

Press your tailbonetoward the ceiling tolengthen your spine.

Hold the pose for 15 to30 seconds.

After performing EightPoint Pose, you shouldperform a counter pose,such as Crocodile Pose,to rest your spine.

6

7

8

••

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downward-facingdog pose

Downward-Facing Dog Pose lengthens your spine andprovides an intense stretch to the back of your legs,with an emphasis on stretching your calves. You canperform Downward-Facing Dog Pose to warm up yourlegs in preparation for other poses.

While performing Downward-Facing Dog Pose, focuson shifting your weight back onto your legs. Restingmost of your weight on your legs helps to relieve thepressure on your arms, which is especially useful ifyou have shoulder or wrist problems. As you shift

your weight back, concentrate on stretching yourheels toward the floor. If the back of your legs aretight, do not expect your heels to touch the floor.

As you perform the pose, keep your shoulder bladeswide and your spine lengthened. You should also tryto establish one straight line with your arms and spineand another with your legs, but make sure you do not lock your elbows or knees. To form these straightlines, try visualizing your body making an upsidedown V shape.

188

(adho mukha svanasana)

Begin in Child’s Pose.For information on Child’s Pose, see page 106.

2

3

While maintaining theposition of your hands,come up onto your handsand knees into Table Pose.For more information onTable Pose, see page 172.Your knees should be hipwidth apart.

4 5 Tuck your toes under.Stretch your arms straightout in front of you, withyour hands shoulderwidth apart.

Spread your fingers outand press your palmsinto the floor.

1

EASY

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189

The back of my legs feel strained. ShouldI continue performing the pose?

If the back of your legs feel strained inDownward-Facing Dog Pose, you cancontinue the pose, but bend your kneesslightly. Even with this modification, youcan still feel a deep stretch along the backof your legs. You can try straightening yourlegs a little more each time you performthe pose.

How can I modify the pose if I have wristproblems?

If you have wrist problems, you can tryplacing your knuckles, instead of yourpalms, on the floor as you performDownward-Facing Dog Pose. You can alsotry performing the pose with your wristssupported. To support your wrists, place a rolled up towel under your wrists andallow your fingers to rest on the floor.

Exhale as you lift yourhips and straightenyour legs.

6 Exhale as you shift yourweight back onto yourlegs and stretch yourheels toward the floor.

7 Relax your head andneck toward the floor as your spine lengthens.

Visualize your bodymaking an upside downV shape.

Hold the pose for 1 to 3minutes.

To come out of the pose,exhale as you bend yourknees to the floor and thenreturn to Child’s Pose.

8 9

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Chapter 11

Back bends can be intense

and challenging, but they

are useful for strengthening

and aligning your spine. Back

bends are also beneficial because

they open the front of your body,

particularly your chest, which

can help improve your breathing.

This chapter demonstrates back

bends you can perform to keep

your spine strong and supple.

Make sure you always perform a

forward bend after a back bend

to release your lower back and

return your spine to a neutral

position.

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Back ends

Standing Back Bend

Sphinx Pose

Cobra Pose

Upward-Facing Dog Pose

Front Lying Boat Pose

Half Locust Pose

Locust Pose

Bow Pose

Bridge Pose

Fish Pose

Inclined Plane Pose

Camel Pose

In this Chapter...

B

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standingback bendYou can perform Standing Back Bend to open andstretch the front of your body. This pose alsostrengthens your abdominal muscles and back, with an emphasis on your lower back. You can performStanding Back Bend to help you learn correct spinalalignment, which can alleviate problems with yourspine.

Standing Back Bend is a good warm-up pose for otherstanding poses, such as Dancer Pose. This pose is alsocommonly performed as part of Sun Salutation.

As you hold the pose, do not allow your head to dropback or your lower back to arch too much. Instead, tryto maintain length through your entire spine as youvisualize the smooth and gentle curve of your back.

After performing Standing Back Bend, you shouldperform a standing forward bend, such as Rag DollPose, to stretch your spine in the opposite direction.

You should use caution performing Standing Back Bendif you have problems with your neck or lower back.

192

Begin in Mountain Pose.For information onMountain Pose, see page 120.

Inhale as you circle yourarms out to each sideand bring your palmstogether overhead.

1

2 3

Press your feet into thefloor and extend throughthe crown of your headto lengthen your spine.

Inhale as you press yourhips forward and gentlyarch your upper bodybackward.

4

5

Make sure you keepyour head and neck inline with your spine.

Your upper arms shouldstay beside your earsthroughout the pose.

Your arms should bestraight, but yourelbows should not belocked.

Relax your shouldersdown away from yourears.

VERY EASY

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My lower back feels strained in this pose.What can I do?

To make this pose easier on your lowerback, you can stand with your legs a littlewider than hip width apart. You can alsotry standing straight with your armsextended overhead, instead of bendingbackward. While standing straight, focuson lengthening your entire body and moveyour upper arms back slightly behind yourears to open the front of your body.

How can I open my chest more in thispose?

To open your chest more, step your rightfoot forward and clasp your elbows behindyour back. Then inhale as you gently archyour upper back backwards. After holdingthe pose for 15 to 45 seconds, inhale as youlift your torso upright and then exhale asyou return to Mountain Pose. Repeat thesesteps with your left foot forward. If youcannot lie on your stomach, this variationserves as a good alternative to Cobra Pose.

MODIFICATION

193

Tilt your head to look upat the ceiling, keepingyour neck long.

Make sure you do notallow your head to dropback.

6 Hold the pose for 5 to30 seconds.

To come out of the pose,inhale and lift your torsoupright. Then exhale andbring your arms to yoursides.

7

8

You can perform StandingBack Bend with yourhands on your lower backto help support your lowerback. This modificationalso allows you to supportsome of your weight withyour arms.

Perform Standing BackBend, except place yourpalms on your lowerback with your fingerspointing toward thefloor.

1•

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sphinxposeSphinx Pose is a basic back bend that helps to developstrength and flexibility in your spine and back, with anemphasis on your lower back. You can use this pose to open your chest to help increase your lung capacity.This pose is also useful for stimulating your nervoussystem to energize your body.

As you perform this pose, try to focus on the way yourbody feels. Developing an awareness of your body inSphinx Pose can help you learn how to perform otherback bends correctly. This pose can also help you build

the strength and flexibility in your back and spine thatyou need to perform more difficult back bends, such as Cobra Pose.

While performing Sphinx Pose, make sure your elbowsare directly under your shoulders. You should alsofocus on lifting through your chest as your forearmssupport your upper body.

Avoid performing Sphinx Pose if you have back, arm orshoulder problems.

194

Lie face down withyour legs extendedbehind you and yourfeet hip width apart.Rest the top of yourfeet on the floor.

1 2

3

Bend your elbows andslide your hands backtoward you.

Your elbows should bedirectly under yourshoulders and yourforearms should be flaton the floor.

4 5

6

Spread your fingers out,with your middle fingerspointing straight ahead.

Lift your chest forward.Feel your chest openingand expanding with eachbreath.

Stretch your arms straightin front of you, with yourpalms facing down.

Rest your forehead on the floor.

VERY EASY

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What should I do if my lower back feelsstrained in Sphinx Pose?

To reduce the strain in your lower back, placea folded blanket under your abdomen, justabove your pubic bone. As you perform thepose, your pubic bone should still be able torest on the floor. This modification also helpsyou lift your upper body into the pose.

How can I stretch my neck in Sphinx Pose?

As you hold the pose, you can perform aneck stretch. Keeping the crown of yourhead pointing toward the ceiling, turn yourhead to the right and look over your rightshoulder for 5 to 10 seconds. Then turnyour head to the left and look over your left shoulder for another 5 to 10 seconds.

195

Exhale as you gently pressyour hips and pelvis intothe floor.

Make sure you keep yourhips and pelvis pressed tothe floor throughout thepose, but do not squeezeyour buttocks.

7 Make sure you maintainlength through your neckand keep your shouldersback and down as youlengthen your spine.

Point the crown of yourhead toward the ceilingand gaze straight ahead.

Visualize the long, evencurve of your spine asyou rest, like the Sphinx,in the desert sand.

Hold the pose for 15seconds to 1 minute.

After performing SphinxPose, you should performa forward bend, such asChild’s Pose, to releaseyour lower back.

8 9

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cobraposeCobra Pose develops strength and flexibility in yourspine and back, with an emphasis on your lower back.

While performing daily tasks, most people bendforward more often than they bend backward. CobraPose acts as a counterbalance to this tendency to bendforward, helping to keep your spine strong and supple.This pose also opens your chest to help increase yourlung capacity and stimulates your nervous system toinvigorate your body.

Your lower back is vulnerable to compression because

it is the easiest part of your spine to bend. To avoidcompressing your lower back, make sure you lengthenthrough your entire spine as you curl your spine up.

Although your arms support your upper body in thispose, you should only lift your upper body using yourspine, not your arms. Continue to straighten your armsonly while you feel your spine lengthening and you can keep your shoulders and elbows relaxed.

Avoid performing Cobra Pose if you have backproblems.

196

(bhujangasana)

••

Lie flat on the floor withyour legs no wider than hip width apart. Yourforehead and the top of your feet should beresting on the floor.

Place your palms on thefloor under your shoulders.

1

2

3 Exhale as you gentlypress your pelvistoward the floor.

Make sure you keepyour pelvis pressed intothe floor throughout the pose, but do notsqueeze your buttocks.

4 5

6

Inhale as you begin tocurl your spine up, onevertebra at a time.

Slowly lift your forehead,nose and chin off thefloor. Then raise yourhead to look forward.

Spread your fingers out,with your middle fingerspointing straight ahead.

Your elbows should beclose to your sides.

MODERATE

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My spine is stiff. Can I still perform CobraPose?

If your spine is stiff, you may want to performan easier back bend, such as Sphinx Pose, tobuild up strength and flexibility in your spine.For information on Sphinx Pose, see page 194.When you are ready to try Cobra Pose, youshould perform a modified version of the pose.When going into Cobra Pose, place your palmson the floor in front of your shoulders, insteadof under your shoulders. This modificationlengthens your spine, which helps ensure youdo not strain your back.

Can I modify Cobra Pose to incorporatemovement?

Yes. As you perform Cobra Pose, you canmove your upper body up and down withyour breath. Inhale as you slowly lift yourchest off the floor and then exhale as youslowly lower your chest back down to the floor. You can repeat this movementthree to five times and then hold the pose.Incorporating movement into Cobra Posecan help you further elongate your spinebefore holding the pose.

197

Continue curling yourspine up to bring yourchest off the floor.

Make sure you maintainlength through your neckand keep your shouldersback and down as you curl your spine.

7 Press your hands into thefloor and slowly straightenyour arms to help lift yourupper body further off thefloor.

Make sure you do not usethe strength of your armsto lift your upper body.

8 Point the crown of yourhead toward the ceilingand gaze straight ahead.

Visualize the long, evencurve of your spine.

Hold the pose for 5 to 15seconds.

After performing CobraPose, you should performa forward bend, such asChild's Pose, to releaseyour lower back.

9 10

••

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upward-facingdog pose

Upward-Facing Dog Pose is a back bend that opensyour chest and helps to strengthen your upper body.This pose also provides an intense stretch for yourshoulders, arms, wrists, abdomen and lower back.

Upward-Facing Dog Pose is often performed as part of Sun Salutation. For information on Sun Salutation,see page 262.

As you straighten your arms to lift your upper bodyaway from the floor in this pose, make sure your spineis lengthened to avoid compressing your lower back.

You should also allow your neck to follow the curve ofyour spine and make sure your shoulders are relaxeddown. It is more important to relax and widen yourshoulders than it is to straighten your arms completely.Keeping your chest lifted and expanded as you holdUpward-Facing Dog Pose will also help you achieve the full benefits of the pose.

While performing this pose, try to visualize your chestopening and your body lengthening from the crown ofyour head to the tips of your toes.

198

(urdhva mukhasvanasana)

Begin in Child’s Pose.For information onChild’s Pose, see page 106.

Stretch your armsstraight out in front ofyou, with your handsshoulder width apart.

1

2

3 Maintaining theposition of your handsand knees, inhale asyou press your palmsinto the floor andstretch your bodyforward along the floor.

4 5 Straighten your arms to lift your upper body andhead away from the floor,keeping your neck relaxed.

Make sure your hands are directly under yourshoulders and yourelbows are not locked.

Spread your fingers out,with your middle fingerspointing straight ahead.

EASY

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When should I avoid performing this pose?

You should avoid performing Upward-FacingDog Pose if you have wrist problems, such as Carpal Tunnel Syndrome, or lower backproblems.

How can I deepen Upward-Facing Dog Pose?

You can tilt your head back slightly to look upat the ceiling as you hold the pose. Make sureyou do not bend your neck too far backwards.Your neck should feel long and uncompressed.If you have a stiff or sore neck, do not performthis modification.

How can I make this pose easier?

To make Upward-Facing Dog Pose easier,perform the pose as described in thesteps below, except leave the top of yourfeet and your lower legs on the floor. Thismodification is useful if you find the posetoo intense, if your upper body is weak or injured or if you have problems withyour feet or toes. You can practice thismodification to help gain the upper bodystrength necessary to perform the posewith your toes tucked under.

199

Press the front of yourpelvis and your hipstoward the floor.

Press down throughyour palms and thencurl your toes under toplace the balls of yourfeet on the floor.

6

7

Press down through theballs of your feet to liftyour knees and lowerlegs off the floor.

Point the crown of yourhead toward the ceilingto lengthen your spine.

8

9

Visualize your entirespine lengthening. Yourlower back should notfeel compressed.

Lift and expand yourchest as you relax yourshoulders down awayfrom your ears.

Hold the pose for 5 to 30seconds.

To come out of the pose,exhale as you lower yourlegs to the floor and thenreturn to Child’s Pose.

10

11•

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front lying boatpose

200

(supta navasana)

Lie face down with yourlegs extended behind youand your feet hip widthapart. Rest the top of yourfeet on the floor.

Stretch your arms straightin front of you, with yourpalms facing down.

1

2

3

4

Inhale as you lift yourarms, chest, head andboth legs up.

Reach out through yourfingers, toes and thecrown of your head.Keep your head in linewith your spine.

5

6

Lengthen through yourtorso, arms and legs.

Make sure both hipsremain on the floor andyour legs are straight,but your knees are notlocked.

Rest your forehead onthe floor.

Exhale as you press yourhips and pelvis into thefloor and then stretchboth legs behind you.

Front Lying Boat Pose strengthens your back, with anemphasis on strengthening your lower back. This posealso helps to develop your stamina and concentration.

As you lift your upper body and legs off the floor in thispose, make sure you keep your upper arms beside yourears and your hips on the floor. It is more important tocreate length through your arms and legs than to lift themhigher up off the floor. Focus on stretching your fingersaway from your shoulders and your toes away from yourhips as you visualize your whole body lengthening.

You can modify this pose by lifting only one arm and one leg, which can be a useful warm-up exercise for the full pose. This modification helps to improve yourcoordination and teaches the two sides of your body to work independently.

Take care not to compress your lower back or strain your neck or shoulders in this pose. You should also be careful performing this pose if you have abdominal,back or neck problems.

VERY EASY

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How can I open my chest in this pose?

Interlace your fingers behind your back andthen press your shoulder blades together.Then lift your arms up as you lift your chest,head and legs off the floor.

How can I build strength in my back so I can hold the pose longer?

You can come in and out of the pose a fewtimes before you hold the pose to strengthenyour back so you can hold the pose longer.

My shoulders feel strained in this pose. What can I do?

You can place your arms alongside your body,with your palms facing the floor. As you raiseyour chest and legs, lift your arms so they areparallel to the floor and look straight ahead.

You can also lift your arms to shoulder heightand out to your sides, like the wings of anairplane, as you raise your chest and legs. Thismodification also helps to open your chest.

201

Hold the pose for 5 to 30seconds.

To come out of the pose,exhale as you lower yourupper body and legs to thefloor. Then turn your headto one side and rest yourcheek on the floor.

7

8

After performing FrontLying Boat Pose, youshould perform aforward bend, such asChild’s Pose, to releaseyour lower back.

1 2

3

You can perform FrontLying Boat Pose with only one arm and legraised. Begin the posewith your right arm atyour side and your leftarm extended in front ofyou, both palms facingdown.

Inhale as you raise your left arm, chest, head andright leg off the floor. Thenexhale as you lower yourarm, chest, head and leg.

Repeat the modification for your other arm and leg.

MODIFICATION

Tip

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half locustposeHalf Locust Pose is beneficial for strengthening yourlegs and back, with an emphasis on strengthening yourlower back. This pose also stimulates your abdominalorgans, which can help improve digestion. You can usethis pose to warm up for Locust Pose, which is a moreadvanced version of Half Locust Pose. For informationon Locust Pose, see page 204.

While performing Half Locust Pose, you may find youcan only lift your legs a few inches off the floor.

However, it is more important to create length throughyour legs than to try to lift your legs higher up off thefloor. You may find it helpful to visualize your bodylengthening through your spine and legs.

Make sure you do not strain your neck and shoulderswhile performing Half Locust Pose. You should alsoavoid compressing your lower back in this pose. Donot perform this pose if you have a back or neck injury.

202

(ardha salabhasana)

Lie face down with yourlegs extended behind you.Rest the top of your feet onthe floor hip width apart.

Place your arms alongsideyour body, palms down.Extend your fingers towardyour feet to lengthen yourarms.

1

23

Exhale as you pressyour hips and pelvisinto the floor.

Stretch your right legbehind you.

4

5

6 Inhale as you lift yourright leg up toward theceiling.

Make sure you keepyour chin on the flooras you lift your leg.

Make sure your armsare straight and yourshoulders are relaxeddown away from yourears.

Rest your chin on thefloor.

VERY EASY

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What can I do if I have trouble lifting mylegs in this pose?

Place a folded blanket under your pelvis toreduce the stress on your lower back. Youshould have an easier time lifting your legswhen your pelvis is supported.

I feel pressure on the front of my body inthis pose. What can I do?

You can lay your body on a folded blanketto provide a cushion between your bodyand the floor.

What should I do if my neck feels strained?

If your neck feels strained, you can place yourforehead on the floor instead of your chin. Youcan also turn your head to rest your cheek onthe floor. Make sure you turn your head awayfrom the leg you are lifting. For example, if you are lifting your right leg, turn your head to the left and rest your right cheek on the floor. If you find resting your cheek on the floor uncomfortable, fold your arms in front of you and rest your cheek on your arms.

203

Make sure you keep bothhips on the floor. Your legsshould be straight, but yourknees should not be locked.

Visualize your spinelengthening and your footand toes moving away fromyour hip.

Exhale as you loweryour leg to the floor.

Lift and lower your legthree times and thenhold the pose with yourleg raised for 5 to 15seconds.

7

8

To come out of thepose, exhale as youlower your leg to thefloor.

Repeat steps 4 to 9 foryour other side.

After performing HalfLocust Pose, you shouldperform a forward bend,such as Child’s Pose, torelease your lower back.

9

10

Tip

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locustposeLocust Pose is beneficial for strengthening your legsand back, with an emphasis on strengthening yourlower back. This pose also stimulates your abdominalorgans, which can help improve digestion.

Do not be concerned if you can only lift your legs a few inches off the floor in this pose. It is moreimportant to create length through your legs than to try to lift your legs higher up off the floor. You shouldtry to visualize your body lengthening through yourspine and legs as you stretch your toes away from your

hips. As you lift your legs in this pose, make sure youdo not compress your lower back or strain your neckand shoulders.

If you experience discomfort in your neck, you canpractice Half Locust Pose to help build the strength and flexibility required for Locust Pose. For informationon Half Locust Pose, see page 202.

Do not perform this pose if you have a back or neckinjury or if you have abdominal problems.

204

(salabhasana)

Lie face down with yourlegs extended behind you.Rest the top of your feeton the floor no wider thanhip width apart.

1 2

3

Rock your body from sideto side to walk your armsunder your body. Theninterlace your fingers.

Your forearms should beinside your hip bones andyour elbows should be asclose together as possible.

4 5

6

Relax your shouldersand extend your handstoward your feet tolengthen your arms.

Exhale as you press yourhips and pelvis towardthe floor.

Place your arms on thefloor alongside yourbody, with your palmsfacing the floor.

Rest your chin on thefloor.

MODERATE

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Do I have to tuck my arms under mybody in this pose?

No. If you do not have a lot of flexibilityin your arms and shoulders, you canleave your arms alongside your bodywith your palms facing the floor. Thismodification is also useful if you findtucking your arms under your bodyuncomfortable.

What can I do if I have trouble lifting my legs in this pose?

You can place a folded blanket under yourpelvis to reduce the stress on your lower back. You should find lifting your legs easierwhen your pelvis is supported.

How can I reduce the pressure on my pelvisand hands in this pose?

Perform the pose as described below, exceptmake your hands into fists and rest the back of your hands on the floor under your thighs.

205

Stretch both legs behindyou and then inhale asyou lift both legs uptoward the ceiling.

Keep your legs straight,but do not lock yourknees. Your feet should be hip width apart.

7 Your hips, knees and thetop of your feet shouldbe facing down.

Make sure you keepyour chin on the floor.

Press your arms andhands into the floor.

8

Hold the pose for 5 to30 seconds.

To come out of thepose, exhale as youlower your legs to thefloor. Then turn yourhead to one side andslide your arms outfrom under your body.

After performing LocustPose, you should performa forward bend, such asChild’s Pose, to releaseyour lower back.

9

10

Tip

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bowposeBow Pose is an advanced back bend that increases the strength and flexibility of your back and spine. In addition, Bow Pose stretches your abdominals, hips and the front of your shoulders and thighs. Thisinvigorating pose also opens your chest, which canhelp improve your breathing.

Since this pose is an advanced back bend, you shouldgain experience with easier back bends, such as BridgePose, before you attempt Bow Pose. For information onBridge Pose, see page 208.

In Bow Pose, stretching your legs away from your bodyhelps to lift your head, chest and thighs off the floor. Asyour upper body lifts off the floor, keep your shouldersbroad as you concentrate on lengthening your spineand using your entire spine to bend backward. If yourlower back feels compressed, release your body downa bit or come out of the pose.

Always take caution when performing Bow Pose. Youshould avoid Bow Pose if you have back problems orhigh blood pressure.

206

(dhanurasana)

Lie flat on the floor withyour forehead resting onthe floor.

1 2 Exhale as you gentlypress your pubic boneinto the floor.

Inhale as you lift yourhead, chest and thighsoff the floor.

3

4

5 Stretch your legs awayfrom your body andpress your feet into yourhands to further lift yourhead, chest and thighsoff the floor.

Make sure your armsare straight, but yourelbows are not locked.

Bend your knees as youreach back with yourhands and clasp yourankles or the top of yourfeet. Your knees and feetshould be hip width apart.

MODERATE

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CHAPTER 11: Back Bends

I cannot clasp my ankles or feet in BowPose. What can I do?

You can loop a strap around the top of eachfoot and then grasp the ends of each strapin either hand. Keep the straps taut, but donot use the straps to pull yourself into theback bend. If you only have one strap, youcan loop the strap around both of your feet.Remember to keep your knees and feet hipwidth apart when using straps.

How can I gain the flexibility needed toperform Bow Pose?

In addition to practicing easier back bends, youcan perform Bow Pose holding only one leg ata time. Perform the pose as described in thesteps below, except bend one knee and claspyour ankle or the top of your foot, as you keepyour other leg straight and flat on the floor.Hold the pose for 10 to 30 seconds and thenrepeat the modification holding your other leg.Once you have gained more flexibility, you cantry performing Bow Pose holding both legs.

••

207

Point the crown of yourhead toward the ceilingand gaze straight ahead.

Visualize your bodyforming a graceful bowwith your arms as thestring.

6 Hold the pose for 10 to30 seconds and thenexhale as you come outof the pose.

After performing BowPose, you shouldperform a forward bend,such as Child's Pose, torelease your lower back.

7 • You can modify BowPose to add movementto the pose and massageyour abdominal organs.

Perform Bow Pose andthen rock your bodyforward and backwardthree to five times beforeholding the pose. Thismodification is known asRocking Bow.

1

MODIFICATION

Tip

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bridgeposeBridge Pose is a basic back bend that opens your chestand strengthens your back. This pose also increasesthe flexibility of your spine and stretches your neck,abdomen and thighs. As with all back bends, this posecan help energize your body, which makes the pose agood warm-up pose.

While performing Bridge Pose, make sure your weightis resting equally on your shoulders and feet. Youshould also relax your shoulders away from your ears,but be careful not to overstretch your neck. As you

hold the pose, focus on breathing and lengthening your spine as you arch your body like a bridge.

If you want to deepen the pose, you can move yourshoulder blades toward each other. Then interlace yourfingers and gently stretch your arms and hands towardyour feet.

You should be careful performing Bridge Pose if youhave neck, shoulder, back or knee problems. Avoid the pose completely if you have a serious knee injury,high blood pressure or heart disease.

208

(setu bhandasana)

• •

•Lie on your back with yourknees bent and your feetflat on the floor, hip widthapart with your heelsdirectly under your knees.

Make sure your knees andtoes are pointing forward.

1 2

3

Inhale as you press yourfeet into the floor andlift your pelvis off thefloor as high as iscomfortable for you.

Your weight should besupported equally byyour shoulders and feet.

4 If you feel any discomfortin your neck or shoulders,you should come out ofthe pose.

Place your arms on thefloor along the sides ofyour body, with yourpalms facing down.

Exhale as you lengthenyour spine and gentlypress your lower backinto the floor.

VERY EASY

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I find it difficult to keep my pelvis lifted in Bridge Pose. What can I do?

If you find it difficult to keep your pelvislifted in this pose, you can position a prop,such as a bolster, under your lower backand rest the back of your pelvis on theprop. This modification is especially helpfulif you cannot lift your pelvis up very high in this pose. Resting the back of your pelvison a prop will also allow you to hold thepose for a longer period of time.

Is there anything else I can do to holdBridge Pose longer?

To stay in Bridge Pose longer, you can useyour hands to support your pelvis. Insteadof placing your arms along the sides ofyour body, bend your elbows and placeyour hands on your lower back, keepingyour upper arms on the floor. You mayonly be able to perform this modification if you are very flexible. If you have wrist or arm problems, you should avoid thismodification.

209

Hold the pose for 30seconds to 1 minute.

To come out of the pose,exhale as you roll yourspine down to the floorone vertebra at a time.Your hips should touch thefloor last.

5

6

After performing BridgePose, you should performLittle Boat Pose to releaseyour lower back. Forinformation on Little BoatPose, see page 58.

• You can intensify thestretch in your chest andadd a gentle stretch toyour arms and shouldersin Bridge Pose.

Perform Bridge Pose, exceptmove your shoulder bladestoward each other. Keepingyour arms on the floor,interlace your fingers andgently stretch your armsand hands toward your feet.

• 1

MODIFICATION

Tip

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fishposeFish Pose is a calming pose that provides a good stretch for your neck and upper back. You can also use this pose to increase the flexibility of your spineand release tension in your back. This pose is alsobeneficial for opening your chest to facilitate deepbreathing, which is especially useful for asthmatics.

You may want to perform Fish Pose as a counter posefor Shoulderstand or Plow Pose because the posestretches your neck in the opposite direction.

While performing Fish Pose, make sure your elbowssupport the weight of your body, while the crown ofyour head rests lightly on the floor. You should neverfeel any pressure on your head or strain in your neck.As you hold the pose, focus on keeping the curve ofyour spine smooth and even from the crown of yourhead to your tailbone.

You should use caution performing this pose if you haveproblems with your neck, shoulders, arms or back.

210

(matsyasana)

Begin in Relaxation Pose. For information on Relaxation Pose, see page 242.

Bring your feet and legs together.

1

2

3 Inhale and press yourelbows into the floor toraise your upper bodyoff the floor.

4 Make sure you keepyour neck and shouldersrelaxed. Your spine, neckand head should be in astraight line.

Your legs should bestraight, but your kneesshould not be locked.

Rock your body from sideto side to tuck your armsunder your body andposition your palms facedown underneath you.

Your arms should bestraight, but your elbowsshould not be locked.

EASY

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CHAPTER 11: Back Bends

What can I do if I have difficulty liftingmy upper body into the pose?

Place a prop, such as a bolster or rolledblanket, under your shoulder blades.Lower the crown of your head to the floorand extend your arms out to the sides atshoulder height with your palms facingup. You may also need to position anotherprop under your neck to support yourneck and head. Your head should followthe curve of your spine and you shouldnot feel any strain in your neck.

Is there an easier alternative to Fish Posethat provides similar benefits?

Yes. Begin in Staff Pose, as shown on page 72,with your palms on the floor behind your hipsand your fingers pointing behind you. Lift andround your chest and look toward the ceiling,keeping your neck elongated.

How can I stretch my inner thighs and hips in Fish Pose?

Begin in Easy Pose, as shown on page 74, and then lower your upper body to the floor to perform the pose.

211

Exhale and lower thecrown of your head tothe floor.

Make sure your weight is supported by yourelbows. The top of yourhead should rest lightlyon the floor.

5 Visualize the strong archin your upper back andthe width of your chestexpanding.

Hold the pose for 15seconds to 1 minute.

To come out of the pose,press your elbows intothe floor and lift yourhead. Then lower yourback to the floor onevertebra at a time.

After performing Fish Pose,you should gently roll yourhead from side to side torelax your neck muscles.

6

7

8

Tip

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inclinedplane pose

Inclined Plane Pose is an energizing pose thatstrengthens your entire body, with an emphasis onstrengthening your upper body. This pose provides a good stretch to the front of your body, which helpsto open your chest and improve the flexibility of yourshoulders. You can also use this pose to relieve tensionin your neck and shoulders.

If you find it difficult to place your palms shoulderwidth apart in this pose, you can place your palms as

close together as is comfortable for you. Once yourpalms are in a comfortable position, make sure yourbody forms a straight line from your shoulders down to your feet. Do not allow your buttocks to droptoward the floor.

Use caution performing this pose if you have an injuryto your neck, arms or shoulders. Also, be carefulperforming this pose if you have a wrist injury, such as Carpal Tunnel Syndrome.

212

(purvottanasana)

•Begin in Staff Pose. Forinformation on Staff Pose,see page 72.

1 2 Press your palms andheels into the floor.

Inhale as you lift yourhips toward the ceiling.

3

45

Your wrists should bedirectly below yourshoulders.

Press the soles of yourfeet toward the floor.

Place your palms on thefloor behind your hips,shoulder width apart.

Your fingers should bepointing away from you.

EASY

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CHAPTER 11: Back Bends

How can I reduce the weight on my armsand wrists in this pose?

Begin the pose with your knees bent, hipwidth apart and your feet flat on the floor.After you press your palms into the floorand lift your hips toward the ceiling, keepyour knees bent to allow your feet tosupport some of your weight.

My neck feels strained in this pose. What can I do?

To reduce the strain on your neck, performthe pose with your chin tucked into yourchest instead of dropping your head back.

What can I do if I find Inclined Plane Posetoo difficult?

Perform steps 1 and 2 below and then inhale as you lift your chest and look up atthe ceiling without dropping your head back.Make sure you keep your hips on the floor.

213

Relax your neck andallow your head togently drop back.

6 Keep your body straight.You should not allowyour buttocks to dropdown.

Visualize your bodylengthening from yourshoulders to the solesof your feet.

Hold the pose for 5 to20 seconds.

To come out of the pose,exhale as you lower yourhips to the floor.

After performing InclinedPlane Pose, you shouldshake out your hands tohelp relieve your wrists.

7

8••

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camelposeCamel Pose is an advanced back bend that helps toopen your chest and the front of your body. This posealso strengthens your back and spine, while providingan intense stretch to the front of your thighs.

As you stretch backward into the pose, try to keepyour thighs perpendicular to the floor. Also, be carefulnot to drop your head back because this can compressthe back of your neck. Your neck should stay in linewith the curve of your spine. If you feel any strain in

your neck, you can tuck your chin toward your chestas you hold the pose. When coming out of the pose,you should relax your neck and lift your upper bodybefore you return your head to an upright position.

If kneeling on the floor is uncomfortable for you, youcan place a blanket under your knees and feet. Youshould use caution when performing Camel Pose if youhave a hernia or problems with your neck, shoulders,back or knees.

214

(ustrasana)

Kneel on the floor withyour knees and feet hipwidth apart and your toescurled under.

1 2

3

Inhale as you lift yourribcage and lengthenthrough your spine.

Press your shouldersback and allow yourupper arms to follow.

4

5

6 Lift your heart towardthe ceiling and thenbend your upper bodybackward.

You should try to bendfrom as high in yourback as possible.

Place your hands on yourlower back, with yourfingers pointing down.

Press your thighs and the front of your pelvisforward, while you tuckyour tailbone down andunder.

MODERATE

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What can I do if I cannot reach my feet in thispose?

You can position blocks vertically on either sideof your feet and rest your hands on the blocks.

How can I deepen Camel Pose?

Rest the top of your feet on the floor and pointyour toes behind you, instead of curling yourtoes under. You will need to stretch furtherdown to reach your heels in this modification,so be careful not to compress your lower back.

How can I open my chest and the frontof my body more in this pose?

Perform the pose as described in thesteps below, except reach only one handback to your foot and then stretch yourother hand above your head so yourupper arm is beside your ear. Make sureyou keep your thighs as perpendicular to the floor as possible. Repeat thismodification for your other side.

215

Keep your head uprightand look straight ahead tokeep your neck long.

Reach your right handback to your right foot andplace your palm on yourheel or ankle.

7

8

Reach your left handback to your left footand place your palm on your heel or ankle.

Try to keep your thighsas perpendicular to thefloor as possible.

9 Lengthen the back ofyour neck and then tiltyour head to look up atthe ceiling. Make sureyou keep your neck long.

Hold the pose for 30seconds to 1 minute.

To come out of the pose,inhale as you lift yourupper body and return to a kneeling position.

After performing CamelPose, you shouldperform a forward bend,such as Child’s Pose, torelease your spine.

10

11

12

• •

Tip

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Chapter 12

You can perform the

poses in this chapter to

achieve excellent health

benefits. Inversions improve

your blood circulation, quiet

your mind and improve your

overall health. Inversions are

also believed to reduce the

effects of age and gravity on

your body. The inversions

covered in this chapter are all

beginner-level poses, although

they can still be challenging. As

a result, you need to focus on

aligning your body correctly

when performing the poses.

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nversions

Legs Up the Wall Pose

Half Shoulderstand

Shoulderstand

Plow Pose

In this Chapter...

I

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legs up the wallposeLegs Up the Wall Pose is a restorative pose that helpsreduce tension in your head, neck and shoulders andimproves your circulation. This pose can also helpreduce stress, lower your blood pressure, help relieveinsomnia and relieve tiredness in your legs and feet.

It is important to correctly align your spine in Legs Upthe Wall Pose. To ensure your spine is straight, keepyour head in line with your spine and your shoulders in line with your hips.

If your legs feel tight in this pose, try sitting fartheraway from the wall. If you are more flexible, you cansit closer to the wall. Once you find the distance that is most comfortable for you, make sure your legs andupper body feel fully supported by the wall and floor.

Avoid this pose if you have neck or back problems, lowblood pressure or if you are menstruating. Also, usecaution performing this pose if you have eye problems,such as glaucoma.

218

(viparita karani)

•Position a folded blanketapproximately 3 inchesaway from a wall.

1 2 Lower your upper body to the floor as you swingyour legs up onto the wall.

Your hips should becomfortably resting on theblanket. Your shouldersshould be resting on thefloor.

3 Make sure your legsare straight but yourknees are not locked.Your feet should behip width apart.

Sit on the blanketbeside the wall, withyour legs extendedand your left sidefacing the wall.

VERY EASY

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CHAPTER 12: Inversions

Can I stretch my inner thighs whileperforming Legs Up the Wall Pose?

Yes. You can modify the pose to provide astretch to your inner thighs. Perform the poseas described below, except separate your legsuntil they form a V shape on the wall.

I adjusted my distance from the wall, but my legs still feel tight. What should I do?

To reduce the tightness in your legs, you can modify the pose by bending your kneesand placing your feet flat on the wall. Thismodification is also useful if your head, neckor back feels strained.

How can I modify the pose to help open my hips and groin?

You can change the position of your feetto perform a supported Bound AnglePose. When your legs are up on the wall,bend your legs and place the soles of yourfeet together. Then slide your heels downthe wall toward the floor. Only bring yourheels down as far as is comfortable foryou. For more information on BoundAngle Pose, see page 76.

219

Place your arms on the floor a comfortabledistance away fromyour body, with yourpalms facing up.

4 Your shoulders and armsshould be relaxed.

Exhale as you relaxyour head, neck andspine toward the floor.

Hold the pose for 5 to15 minutes.

To come out of the pose,bend your knees and placeyour feet on the wall. Thenroll onto your right side.Lie on your right side untilyou are ready to return toa seated position.

5

6

7•

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halfshoulderstand

220

(ardhasarvangasana)

Lie on your back withyour knees bent and thesoles of your feet flat onthe floor. Your feet shouldbe together.

1 2

3

Press your palms intothe floor.

Lift your hips off thefloor.

4

5

If you have difficulty liftingyour hips off the floor, youcan use a rocking motionto help you.

Place your arms alongsideyour body, with yourpalms facing the floor.

Draw your knees towardyour chest.

Half Shoulderstand provides an intense stretch to your neck and shoulders. This pose is beneficial forstrengthening your entire body and improving yourcirculation. You can also perform Half Shoulderstand to calm and rejuvenate your mind. The calmness thispose encourages can relieve insomnia, depression andmental exhaustion.

If you have trouble moving into Half Shoulderstand, you can perform Spinal Rocking to move into the pose.Once you move into the pose, try to position your bodyso it does not require a lot of effort to balance your legsdirectly above your head.

Performing Half Shoulderstand is an excellent way to prepare for Shoulderstand. Make sure you arecomfortable performing Half Shoulderstand before you attempt Shoulderstand. If you are not comfortableperforming Half Shoulderstand, you can try Legs Up the Wall Pose, which is less advanced and providessimilar benefits.

You should avoid Half Shoulderstand if you have a neckinjury, high blood pressure or if you are menstruating.You should also avoid this pose if you have an eyeproblem, such as glaucoma.

MODERATE

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CHAPTER 12: Inversions

Can I use a wall for support in this pose?

You can perform the following variation,using a wall for support. Lie on your backwith the soles of your feet flat on a walland your knees bent at a 90-degree angle.With your arms alongside your body, pressyour palms into the floor. Then push yourfeet into the wall and lift your hips off thefloor. Bend your elbows, place your handson your lower back and extend one footabove your head. Then repeat these steps,extending your other foot above your head.

What should I do if I have troublebalancing my legs in this pose?

Perform the pose as described in thesteps below, except lie with your headan arm’s length away from a wall. Whenyou straighten your legs in the pose,gently rest your toes against the wall tohelp you balance your legs.

221

Bend your elbows andplace your hands on yourlower back.

Your hips should becradled in your palms.

6 Press your elbows andyour upper arms intothe floor to support yourbody.

7 Straighten your legs toposition your legs at a 45-degree angle above your torso.

Your feet should be directlyabove your head. Your legsshould be straight, but yourknees should not be locked.

Relax your neck.

Hold the pose for 30seconds to 3 minutes.Then bring your handsto the floor with yourpalms facing down andslowly roll your spinedown to the floor.

8 910

••

Tip

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shoulderstandShoulderstand strengthens your entire body, whilestimulating your spine and thyroid gland. Your thyroidgland, located at the front of your neck, is responsiblefor regulating many of your bodily functions, such asyour metabolism and body temperature. Performingthis pose also provides a calm energy that nourishesyour body and soul.

While performing Shoulderstand, make sure you donot turn your head to the side. You should also makesure that you keep your legs together without tensingyour calves or feet.

If you find you are straining to hold Shoulderstand, you should come out of the pose and then try movinginto the pose again. If this pose is still too difficult, you should perform an easier pose, such as HalfShoulderstand or Legs Up the Wall Pose, which canhelp you build the strength required for Shoulderstand.

Avoid performing Shoulderstand if you have eye, neckor shoulder problems, high or low blood pressure orheart problems. You should also avoid this pose if youare menstruating.

222

(sarvangasana)

Lie on your back with your legs extended andyour feet together.

Place your arms alongsideyour body, with yourpalms facing down. Extendthrough your fingertips tolengthen your arms.

1

2

3 Lift your hips and lowerback off the floor.

Bend your elbows andplace your hands onyour lower back.

4

5

6 Press your elbows andyour upper arms intothe floor to supportyour body.

Press your palms into thefloor and then raise bothfeet toward the ceiling toform a 90-degree anglewith your body and legs.

MOST DIFFICULT

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CHAPTER 12: Inversions

What should I do if my legs lean to one side in Shoulderstand?

Bend your knees and bring them in towardyour chest. Then align your waist with yourchest before straightening your legs onceagain.

What should I do if my chest feels heavyand I find it difficult to breathe?

Your torso may be tilting forward in thepose. To remedy this problem, push yourbody up through your waist, hips and thighs,keeping your buttocks in line with your body.

Can I stretch my inner thighs and hips in this pose?

Once you feel comfortable performingShoulderstand, you can perform thefollowing modifications while holding thepose. To stretch your inner thighs, moveyour legs in a scissor motion from front to back. To stretch your inner thighs andhips at the same time, bring the soles ofyour feet together as in Bound Angle Pose. For information on Bound Angle Pose, see page 76.

223

Move your shoulderblades together and bringyour elbows as closetogether as possible.

Walk your hands up your back toward yourshoulder blades, gentlypushing your body up.

7

8

Straighten your back as much as possible.

Your legs should bestraight, but your kneesshould not be locked.

Relax your neck andshoulders.

9 Hold the pose for 30seconds to 3 minutes.

To come out of the pose,lower your legs to a 45-degree angle over your head,place your palms on thefloor and then slowly rollyour spine down to the floor.

After performingShoulderstand, youshould perform FishPose as a counterpose.

10

11

12•

Tip

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plowposePlow Pose stretches and increases the flexibility of your spine, while providing an intense stretch for yourneck. This pose also stretches the entire back of yourbody and stimulates the nerves in your spine. You mayalso want to perform this pose to calm, focus andrejuvenate your mind.

As you perform Plow Pose, make sure you do not turn your head to the side. Your head should remain in a neutral position. If you want to stretch your innerthighs in this pose, you can perform Plow Pose with

your legs spread as wide as is comfortable for you.After performing Plow Pose, you should perform acounter pose that stretches your spine in the oppositedirection, such as Fish Pose.

Use caution performing Plow Pose if you have neck or shoulder problems, high or low blood pressure orheart problems. You should avoid this pose if you aremenstruating or if you have eye problems, such asglaucoma.

224

(halasana)

Begin in Shoulderstand.For information onShoulderstand, see page 222.

Exhale as you slowly loweryour feet toward the floorbehind your head.

1

2

Flex your feet and placeyour toes on the floorbehind your head.

3 4 Press your heels awayfrom your body tolengthen your legs.

Your legs should bestraight, but your kneesshould not be locked.

Make sure you keep yourtorso straight and long.

DIFFICULT

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CHAPTER 12: Inversions

Is there an exercise I can perform toprepare for Plow Pose?

Begin in Shoulderstand and then exhaleas you lower your right leg toward thefloor behind your head. Then inhale asyou raise your right leg. Repeat thisexercise for your left leg. Then exhale as you lower both legs at the same timeto move into the pose.

How can I stretch my arms and shoulders in Plow Pose?

Once your arms and hands are on the floor,interlace your fingers and stretch out throughyour hands. You can also try stretching yourarms above your head to reach for your toes. If possible, clasp your toes in your hands.

I have difficulty performing Shoulderstand. Is there another way to move into Plow Pose?

Yes. You can gently move from Spinal Rockinginto Plow Pose. For information on SpinalRocking, see page 50.

MODIFICATION

225

Place your arms on thefloor, palms facing down.

Extend through yourfingertips to lengthenyour arms.

5

6

Hold the pose for 30seconds to 2 minutes.Then place your handson your lower back andreturn to Shoulderstand.

7 If you cannot place yourtoes on the floor behindyour head, you shouldkeep your hands onyour lower back tosupport your body.

Perform steps 1 and 2 onpage 224 and then bendyour elbows and placeyour hands on your lowerback to support your body.

1•

Tip

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Chapter 13

Reclined poses are usually

less physically demanding

than other poses.

Performing certain reclined poses

can improve your circulation and

stretch your legs, which makes

these poses especially useful as

warm-up poses for forward bends

that involve intense leg stretches.

You may also find reclined poses

relaxing as they help to relieve

tension in your mind and body.

This chapter takes you through

several reclined poses you can

incorporate into your yoga

practice.

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oses

Reclined Leg Stretch

Reclined Head to Knee Pose

Raised Knee to Chest Pose

Reclined Thigh-Over-Thigh Twist

Knee Down Twist

Reclined Bound Angle Pose

In this Chapter...

PReclined

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reclinedleg stretch

Reclined Leg Stretch is an excellent pose for stretchingyour hips, groin, hamstrings, calves and ankles. Thispose can also strengthen your legs, relieve tension inyour lower back and improve the circulation in yourlegs. You may find this pose useful to warm up yourhamstrings before performing forward bends.

If you are a beginner, you can loop a yoga strap aroundyour foot to perform Reclined Leg Stretch. If you donot have a yoga strap, you can use any cloth strap,such as a bathrobe belt. Make sure you do not hold

the strap too tightly. You should only use the strap tosupport your raised leg.

While performing this pose, focus on pressing the hipof your raised leg into the floor and lifting your raisedheel up toward the ceiling, as you visualize your raisedleg lengthening.

If you have high blood pressure, you should rest yourhead on a folded blanket. Make sure you use cautionperforming this pose if you have problems with yourhips or legs.

228

(suptapadangusthasana)

Lie on your back with yourlegs flat on the floor andyour feet hip width apart.

Bend your right leg anddraw your knee towardyour chest. Keep your left leg straight and flat on the floor.

1

2

3

4

Inhale as you straightenyour right leg, lifting yourheel toward the ceiling.Press your left leg intothe floor.

5 6

Press your right hip intothe floor and your rightheel toward the ceiling.Then flex your right footand gently stretch yourtoes toward your body.

Make sure both your legs are straight, but yourknees are not locked.

Loop a strap around thearch of your right foot and hold an end of thestrap in each hand.

Relax your arms andshoulders. Keep your head and shoulders on the floor throughout the pose.

VERY EASY

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CHAPTER 13: Reclined Poses

How can I vary Reclined Leg Stretch?

Perform the pose as described below, exceptlower your raised leg to the side until you feel a comfortable stretch in your inner thigh. Thenraise your leg back up until it is perpendicular tothe floor. You can also cross your raised leg to the opposite side of your body and then raise itback up until it is perpendicular to the floor. Youshould hold your leg in each position for an equallength of time, making sure both of your hipsremain in contact with the floor. These variationsstrengthen your pelvis and open your hips.

How can I deepen the pose?

To deepen the pose, perform the pose asdescribed below, except without a yogastrap. Instead, grip the big toe of yourraised foot using the hand on the sameside as your raised leg. Use your index,middle fingers and thumb to grip yourbig toe. This variation requires a greatdeal of flexibility.

229

Hold the pose for 30seconds to 1 minute.

To come out of the pose,exhale as you lower yourleg back to the floor,keeping your leg straight.

7

8

Repeat steps 1 to 8 foryour other side.

9 If you have lower backproblems or you find itdifficult to straighten yourleg, you can performReclined Leg Stretch withone knee bent.

• Perform Reclined LegStretch, except bendyour left leg and placethe bottom of your leftfoot flat on the floor.

1

MODIFICATION

Tip

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reclined head toknee poseReclined Head to Knee Pose stretches your hamstrings,while improving the circulation in your legs. This posealso increases the flexibility of your pelvic area andstimulates your abdominals, which helps to improvedigestion and elimination. You can also use this pose to strengthen and relieve stiffness in your lower back.

You may want to perform Reclined Head to Knee Poseto warm up for forward bends, such as Seated ForwardBend and Standing Wide Angle Forward Bend. Thispose is a good warm-up pose for forward bends

because it helps prepare your hamstrings for theintense stretch involved in forward bends.

As you bring your forehead toward your knee in thispose, make sure you also lift your chest toward yourthigh, otherwise you may strain your neck. Also, youshould bring your forehead and knee only as closetogether as is comfortable for you.

Make sure you use caution performing Reclined Headto Knee Pose if you have lower back or neck problems.

230

Lie on your back withyour legs extended andyour feet together.

Place your arms on thefloor at your sides, withyour palms facing down.

1

2

3 Press your lower backinto the floor.

Straighten your right legabove you.

4

5

Make sure your rightknee is not locked.

Bend your right leg anddraw your right kneetoward your chest.

Keep your left leg straightand flat on the floor.

EASY

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CHAPTER 13: Reclined Poses

My lower back feels strained in this pose.What can I do?

Before you raise your leg in this pose, you can bend your other leg and place the soleof your foot on the floor, instead of leavingyour leg straight and flat on the floor.

How can I modify the pose if my neck feelsstrained?

If your neck feels strained when you bring yourforehead toward your knee, you should keepyour head on the floor throughout the pose.

What should I do if resting my head on the floor is uncomfortable?

If your head does not rest comfortably onthe floor, place a folded blanket or towelunder your head, neck and shoulders. Thismodification is also useful if you have highblood pressure, since the blanket allows you to position your head above your heart.

231

Interlace your fingersbehind your right thigh.

Gently pull your right leg toward your body.

6

7

Keep your arms andshoulders relaxed.

Inhale as you lift yourchest toward your rightthigh and bring yourforehead toward yourright knee, keeping yourneck relaxed.

Hold the pose for 15 to30 seconds.

To come out of the pose,exhale as you lower yourhead, neck and shouldersback to the floor. Thenrelease your hands andlower your leg.

Repeat steps 3 to 10 foryour other side.

8

9

10

11

Tip

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raised knee tochest pose

Raised Knee to Chest Pose is a great pose forstrengthening your abdominals and lower back. By stimulating your abdominal area, this pose can also help improve digestion and elimination. Regularpractice of this pose can improve the flexibility in your hips.

As you lift your upper body toward your knee in thispose, make sure that you lift your chest, not just yourhead, to avoid straining your neck. You should alsomake sure you do not round your shoulders forwardwhen you lift your upper body. Your chest should

remain open and your neck and shoulders should be as relaxed as possible.

Since this pose can be strenuous, you may have atendency to hold your breath while performing thepose. It is important to remember to breathe evenly asyou hold this pose, allowing your breath to energizeyour body.

Make sure you use caution performing Raised Knee toChest Pose if you have problems with your neck, lowerback or knees.

232

Begin in Little Boat Pose.For information on LittleBoat Pose, see page 58.

Extend your right legalong the floor.

1

2

Extend your armsalongside your bodywith your palmsfacing down.

Exhale as you pressyour lower back intothe floor.

3

4

5 Inhale as you lift your upperbody toward your left knee,allowing your arms to riseslightly off the floor.

Make sure you keep yourshoulders relaxed and downand keep your chest open.

Keep your right legstraight, but make sureyour right knee is notlocked.

Keep your left kneebent into your chest.

• •

EASY

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CHAPTER 13: Reclined Poses

What should I do if my lower back feelsstrained in this pose?

Perform the pose as described in thesteps below, except keep both knees bent into your chest as you lift yourupper body toward your knees and liftand extend your arms. This modificationhelps you keep your lower back pressedinto the floor, which helps to protectyour lower back from strain.

How can I make Raised Knee to Chest Poseeasier?

Instead of raising your extended leg off thefloor, you can leave this leg on the floor. Ifyou still find the pose difficult, bend yourextended leg and place the sole of your footflat on the floor. These modifications makethe pose easier on your lower back andabdominals. You can practice the pose witheither of these modifications until you buildup the strength required by your abdominalsto perform the full version of the pose.

233

Flex your wrists and pointyour fingers toward theceiling.

Flex both feet and pointyour toes toward theceiling.

6

7

Inhale as you raiseyour right leg slightlyoff the floor.

8 Tuck your chin towardyour chest and lookforward.

Hold the pose for 5 to30 seconds.

To come out of the pose,exhale as you lower yourright leg, upper body andhead back down to thefloor and return to LittleBoat Pose.

Repeat steps 2 to 11 foryour other side.

9

10

11

12

Tip

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reclined thigh-over-thightwist

Reclined Thigh-Over-Thigh Twist can relieve tension in your spine and hips by twisting your spine andstretching your hips. This pose also helps to open your chest, shoulders and lower back. As you twist in this pose, you massage your abdominal organs,which helps to improve digestion and elimination.

If you are having difficulty sleeping, you can performthis pose to help calm your mind and relax your bodyfor sleep. You should feel calm and rejuvenated after

performing Reclined Thigh-Over-Thigh Twist.

If you find your arms and shoulders tend to lift off thefloor as you move into the twist, focus on pressingyour arms and shoulders back down to the floor. Asyou hold Reclined Thigh-Over-Thigh Twist, rememberto breathe evenly, allowing your body to soften andrelease further into the twist with each exhalation.

You should be careful performing this pose if you havea hip injury or problems with your spine.

234

(supta parivartanasana)

Lie on your back withyour knees bent andyour feet together. Thesoles of your feet shouldbe flat on the floor.

1 2 Cross your right legover your left thigh.

3 Make sure there is nospace between yourthighs.

Rest your arms out toyour sides at shoulderheight, with your palmsfacing up.

VERY EASY

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CHAPTER 13: Reclined Poses

My neck feels strained when I turn myhead to look at my hand. What should I do?

If your neck feels strained, you can look up at the ceiling and tilt your chin downslightly to lengthen the back of your neck.

How can I deepen the pose?

While holding the pose, place the handclosest to your knee on your thigh andgently press your leg closer toward the floor.Make sure you do not pull on your leg.

How can I modify the pose to stretch myhips more?

Perform steps 1 to 2 below and then crossyour right ankle over your left thigh so thatyour right shin is parallel to the floor. Thenlower your left knee so that the sole of yourright foot comes to rest on the floor. Afterholding the pose for 15 to 45 seconds,repeat these steps for your other side.

235

Exhale as you loweryour knees towardthe floor on the leftside of your body.

4 Allow your knees to dropuntil you feel a comfortablestretch. Your knees do nothave to rest on the floor.

Turn your head to look atyour right hand.

Hold the pose for 15 to 45seconds and then inhale asyou bring your knees backto the center and rest yourfeet on the floor.

Repeat steps 3 to 6 foryour other side.

5

6

7•

Tip

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knee downtwist

Knee Down Twist improves the flexibility of your spine. Performing this pose also opens your chest and shoulders, while stretching your lowerback and hips.

You may find Knee Down Twist useful for releasingtension in your spine, hips and abdomen. This posecan also relax your nervous system and calm yourmind. If you have difficulty sleeping, you may want to perform Knee Down Twist to relax your body andmind before going to sleep.

As you perform Knee Down Twist, only lower yourknee as far as is comfortable for you. It is moreimportant to keep both of your shoulders on the floorthan to lower your knee all the way to the floor. As you hold the pose, allow your body to soften andrelease further into the twist with each exhalation.

You should use caution performing Knee Down Twist if you have problems with your spine, lower back, hipsor knees.

236

(supta matsyendrasana)

Lie on your back with your legs extended andyour feet together.

Place your arms on thefloor out to your sides at shoulder height, withyour palms facing down.

1

2

3 Bend your right leg.4 5 Place the sole of yourright foot on top of yourleft leg, just above yourleft knee.

Press out through thecrown of your head,fingertips and toes tolengthen your entire body.

VERY EASY

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CHAPTER 13: Reclined Poses

When I move into the twist, my shoulderlifts off the floor. What should I do?

As you move into the pose, you can letyour shoulder lift off the floor. You shouldthen use your breath to encourage yourshoulder to move back down toward thefloor. With each exhalation, allow yourshoulder to soften and release back downtoward the floor.

What can I do if my neck feels strained inthis pose?

Instead of looking over your shoulder, youcan look up at the ceiling and tilt your chindown slightly to lengthen the back of yourneck.

How can I keep my leg stable in this pose?

As you hold the pose, place the handclosest to your bent knee on your knee tokeep your leg stable. Make sure you do notpull your knee toward the floor.

237

Exhale as you lower yourright knee toward thefloor on the left side ofyour body.

6 Allow your knee to loweruntil you feel a comfortablestretch. Your knee does nothave to rest on the floor.

Make sure your shouldersand arms are relaxed downon the floor.

Turn your head to lookover your right shoulder.

Hold the pose for 20seconds to 1 minute.

To come out of the pose,inhale as you bring yourright knee and head backto the center and thenextend your right leg onthe floor.

Repeat steps 4 to 9 foryour other side.

7

8

9

10

Tip

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reclined boundangle poseReclined Bound Angle Pose is a restful pose that helpsto open your hips and pelvis. This pose also providesa good stretch to your groin and inner thighs.

You can easily increase or decrease the intensity of thestretch in this pose by changing the position of yourfeet. The closer your feet are to your groin, the greaterthe intensity of the stretch. The further your feet areaway from your groin, the lower the intensity of thestretch.

For extra support in this pose, you can place a foldedblanket under your head and upper back. You can also place a folded blanket under your lower back ifyour lower back lifts off the floor.

To modify this pose, you can keep one leg extended.You can also place a folded blanket under the thigh ofyour bent leg to support your knee in this modification.

Use caution performing this pose if you have a knee,hip, lower back or groin injury.

238

(supta baddhakonasana)

Begin in Relaxation Pose. For information on Relaxation Pose, see page 242.

Lay your arms at yoursides on the floor, withyour palms facing up.

1

2

3 Bring the soles of yourfeet together and allowyour knees to droptoward the floor.

Move your heels towardyour groin as far as iscomfortable for you.

4

5

The closer your heelsare to your groin, themore intense the stretchwill be.

Bend your knees andplace the soles of yourfeet flat on the floor.

VERY EASY

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CHAPTER 13: Reclined Poses

What should I do if my hips are stiff in thispose?

You can place folded blankets under eachthigh to support your knees. This allows yourhips to release so your knees drop down intothe blankets as far as possible.

How can I stretch my shoulders in this pose?

To stretch your shoulders, place your arms on the floor above your head with your palmsfacing the ceiling. This also opens your chestto improve your capacity for deep breathing.

How can I reduce the strain in my innerthighs and groin?

To reduce the strain in your inner thighs andgroin, perform the pose with your feet on aprop, such as a padded block or bolster. Youcan experiment with the height of the propto determine what height feels the mostcomfortable for you.

239

Hold the pose for 30seconds to 1 minute.

6 To come out of thepose, use your hands to press your thighstogether, then roll overonto one side and moveto a seated position.

7 You can performReclined Bound AnglePose while keeping one leg extended.

Begin in Relaxation Pose and then bendyour right knee.

1

Place the sole of yourright foot on the insideof your left leg, as closeto your groin as iscomfortable.

Hold the pose for 30seconds to 1 minuteand then switch legs.

2

3

MODIFICATION

Tip

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Chapter 14

You should always leave

time for performing a

relaxation or restorative

pose at the end of your yoga

practice. Restorative poses, such

as Supported Reclining Hero

Pose, involve props, such as

bolsters or blankets, to enhance

relaxation. Restorative and

relaxation poses are also good to

practice during times of illness

or when you feel low on energy.

This chapter teaches you

relaxation and restorative poses

that will allow you to end your

yoga practice feeling calm and

rejuvenated.

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oses

Relaxation Pose

Crocodile Pose

Supported Reclining Hero Pose

In this Chapter...

PRelaxation and Restorative

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relaxationposeRelaxation Pose is a resting pose that helps you feelaware, rejuvenated and free from tension. You may find this pose useful for relaxing your mind and body. It is important to perform this pose at the end of eachyoga practice.

Performing Relaxation Pose can help relieve stress and mild depression. This pose can also help reduceailments such as headaches, fatigue and insomnia.

While performing this pose, you should think aboutrelaxing each part of your body individually, from

your head down to your feet. To help yourself relax,focus on your breathing, especially on exhaling as yourelax your body to the floor. When your mind wanders to other thoughts, bring your attention back to yourbreath and body. If you perform the pose for severalminutes, you may want to cover your body with ablanket, since your body temperature may drop.

If you have back problems, you should place a propunder your knees or put your calves up on the seat of a chair.

242

(savasana)

Lie on your back withyour legs flat on the floor and your feet hip to shoulder width apart.

Make sure your spine isstraight and your head isin line with your spine.

Lay your arms down alongthe sides of your bodyand place your hands onthe floor 6 to 8 inchesaway from your hips, withyour palms facing up.

3 4 Exhale as you relaxyour shoulders downto the floor and relaxyour arms away fromyour shoulders.

Exhale as you relax yourlegs and feet and allowthem to turn out to thesides.

1 2

VERY EASY

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CHAPTER 14: Relaxation and Restorative Poses

243

How can I make sure my head is in line withmy spine?

You may find you accidentally turn or tilt yourhead to one side in Relaxation Pose. To makesure your head is in line with your spine, alignyour chin with the notch in the middle of yourcollar bone. You should also try to keep theback of your neck long––either by droppingyour chin slightly toward your chest or byplacing a folded blanket under your head. It isparticularly important to keep your neck long ifyour neck or upper shoulders are tight.

How can I improve my relaxation inthis pose?

If your eyes are active in RelaxationPose, your mind may be active as well.To improve your relaxation, place aneye bag over your closed eyes. Theweight of the eye bag can help relaxyour eyes and, in turn, relax your mind.

Close your eyes andrelax your entire body,releasing any tensionthat you may have.

Visualize your bodymelting into the floor.

5 Hold the pose for 5 to 20minutes.

To come out of the pose,open your eyes, bend yourright leg and then roll ontoyour right side. Press yourhands into the floor as youslowly come up to a sittingposition.

6 Perform Relaxation Pose,except place a pillow,bolster or rolled blanketunder your knees. Youcan also place yourcalves on the seat of achair as shown above.

1If you have lower backproblems, you shouldperform Relaxation Posewith your knees bent toreduce the strain on yourlower back.

7•

MODIFICATION

Tip

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crocodileposeCrocodile Pose is a passive back bend that is useful forrelieving stress and tension in your body. This posealso helps to regulate your blood pressure, improvedigestion and relax your body for sleep. You should feelcalm and rejuvenated after performing Crocodile Pose.

Since this pose massages the uterus, women can usethe pose to relieve severe menstrual cramps. You canalso use this pose to help alleviate pain in your neckand jaw.

This pose is a good alternative to Relaxation Pose,especially if you find it difficult to relax while lying onyour back. You may want to perform this pose at thebeginning or end of your practice, or between moreintense back bends, such as Cobra Pose and Bow Pose.

Remember to breathe deeply in this pose to helprelease tension in your entire body, especially yourlower back. As you inhale, feel your back gently riseand expand. As you exhale, feel your back softlyrelease toward the floor.

244

(makarasana)

Lie face down with yourlegs extended behind youa comfortable distanceapart.

The top of your feetshould be resting on thefloor and your toes shouldbe pointing outward.

1 2

3

Bow your head and restyour forehead on yourforearms.

Make sure your neck andshoulders remain relaxed.

Close your eyes and letyour entire body relaxinto the floor.

4

5

6 Hold the pose for 30seconds to 3 minutes.

Breathe deeply andnotice how your stomachpresses into the floorwith each inhalation.

Cross your arms in frontof your head and rest thepalm of each hand on theopposite elbow.

Draw your elbowstoward your body slightlyto raise your shouldersand upper chest slightlyoff the floor.

••

VERY EASY

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CHAPTER 14: Relaxation and Restorative Poses

My shoulders are uncomfortable in this pose.What can I do?

You can place your arms in a position that ismore relaxing for your shoulders. Rest yourarms on the floor above your head with your elbows bent so your forearms form acomfortable angle. Place one hand on top ofthe other and then gently rest your chin orforehead on the floor.

Is there another way to vary Crocodile Pose?

Yes. Instead of crossing your arms in thispose, bend your elbows and place one handon top of the other to make a pillow for yourhead. Then turn your head and rest one cheekon your hands as you hold the pose. Thenturn your head, rest your other cheek on yourhands and hold the pose. You may find thisposition more comfortable than resting yourforehead on your forearms.

MODIFICATION 1

245

You can use a prop to makeCrocodile Pose easier onyour shoulders and neck.This modification also letsyou breathe through yournose more easily.

• •Rest your chest on aprop, such as a thincushion, folded blanketor towel, while youperform the pose. Yourchin should hang overthe edge of the prop.

1 You can perform a morerestful variation ofCrocodile Pose.

Lie face down with yourarms resting at your sides,palms up. Turn your headto the right and rest yourcheek on the floor.

After holding the pose,turn your head to the leftand rest your other cheekon the floor for the sameamount of time.

1

2

MODIFICATION 2

Tip

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supported reclininghero pose

Supported Reclining Hero Pose opens your chest andrib cage, which helps to relieve breathing problems andcan be beneficial for your heart. This pose alsoalleviates sinus pressure, reduces fatigue in your legsand relieves nausea and indigestion. If you are feelingstressed or anxious, you may want to perform this poseto soothe your mind and relax your nervous system.

Supported Reclining Hero Pose requires the use ofprops, which allows you to hold the pose for a longerperiod of time. The bolster used in this pose prevents

your knees from coming off the floor and also helps tolift and stretch your torso and chest. The folded blanketused in this pose rests under your head so you cankeep your head in alignment with your spine.

You should be comfortable sitting in Hero Pose beforeyou attempt this pose. After performing this pose, youshould shake out your legs to help relieve your knees,ankles and feet. Avoid this pose if you have knee orlower back problems.

246

(supta virasana)

Place a bolster on thefloor with a foldedblanket on top of oneend of the bolster.Then position foldedblankets on either sideof the bolster.

1 2 Press your sitting bonestoward the floor and the crown of your headtoward the ceiling.

Place your palms orfingertips on the floorbeside your toes, withyour fingers pointingforward.

3

4

5 Slowly bend yourelbows and lean backonto the bolster.

Make sure your kneesstay on the floor.

Sit in Hero Pose infront of the oppositeend of the bolster. Forinformation on HeroPose, see page 92.

The end of thebolster should touchyour tailbone.

MODERATE

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CHAPTER 14: Relaxation and Restorative Poses

What should I do if my lower back feelsstrained in this pose?

You should increase the height of theentire bolster so you do not have to leanso far back. Place thickly folded blanketson top of the bolster until you can leanback without straining your lower back.

How can I reduce the strain on my kneesin this pose?

You can position a cushion between yourcalves and thighs behind your knees toreduce the strain.

How can I ensure I remain relaxed in thispose?

It is important to make sure you properlysupport your head and neck with the foldedblanket at the end of the bolster. If theblanket is too thick, you may compress thefront of your neck. If the blanket is too thin,you may extend your neck too far back.Adjust the blanket until you feel comfortablein the pose.

247

Rest your head on thefolded blanket at theend of the bolster.

Lay your arms downalong the sides of yourbody on the foldedblankets.

6

7

Your arms should be ata 45-degree angle withyour body, with yourpalms facing up.

Exhale as you relaxyour entire body,releasing any tensionthat you may have.

Hold the pose for 1 to3 minutes.

To come out of the pose,press your palms into thefloor to help you lift yourtorso to an upright positionand return to Hero Pose.

8

9

10•

Tip

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Chapter 15

Sessions of yoga are known

as yoga practices. Yoga

practices should always

be well balanced––including

forward, backward and twisting

movements of your spine––and

geared to your fitness level. This

chapter shows you how to create

a personal yoga practice to suit

your needs. You will also find

numerous sample warm-up

sequences and yoga practices

you can perform or use as

guidelines for creating your own

yoga practices.

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ractices

Creating a Personal Yoga Practice

Seated Warm-Up Sequence

Reclined Warm-Up Sequence

Standing Warm-Up Sequence

Beginner Sun Salutation

Sun Salutation

Beginner Practice 1

Beginner Practice 2

Chair Yoga Practice

Relaxation Practice

Stress Management Practice

Intermediate Practice

Strengthening Practice

In this Chapter...

PYoga

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creating a personalyoga practice

1) Centering andBreath AwarenessAt the beginning of every yoga practice, you shouldspend 5 to 10 minutes focusing on centering andbreath awareness. This time allows you to bring yourattention to the present moment and prepares youfor your practice. Once you are in a comfortableseated or relaxation pose, perform breathingexercises, such as the exercises shown on pages 36to 39, and become aware of your breath and body.

2) Counter Poses

Counter poses are an important part of your yogapractice. A counter pose moves your spine in theopposite direction from the previous pose andallows your spine to return to a neutral position.Forward bends are good counter poses for backbends, twists and side bends. Gentle back bends are good counter poses for forward bends.

250

3) Warm UpsYou should perform a warm-up sequence to prepare your entire body for your practice. A warm-up sequence warms up your muscles, increases the flexibility in your jointsand improves your circulation. You can choose to perform a seated, reclined or standing warm-up sequence, as shown on pages 252 to 257. You can also create your own warm-up sequence by performing a combination of the warm-up poses shown on pages 48 to 69 and neck, shoulder and arm stretches shown on pages 42 to 47.

You can create a personal yoga practice to meet yourneeds. To help you decide on which poses to perform,you may want to start with poses that you enjoyperforming and then develop your practice from there.Make sure the poses you select include forward,backward and twisting movements of the spine, as well as shoulder and hip movements. You shouldspend an average of 2 minutes on each pose, restingbetween poses whenever you need to.

When you design your own yoga practice, plan to

practice for 60 to 90 minutes. However, if you areshort on time, you can create a shorter practice of 15 to 30 minutes. You should also make sure youadjust the intensity of your practice according to how you feel at the time.

If you have health problems, be sure to discusspracticing yoga with your doctor and seek the advice of a qualified yoga teacher before designingyour personal yoga practice.

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4) The PosesYou can follow these guidelines to help you develop the order of poses in your practice:

(1) SUN SALUTATIONBefore beginning the poses in your practice, you may want to perform Sun Salutation, starting on page 262, to prepare for the poses.

(2) STANDING POSESYou should perform standing poses next to improve your posture, as well as energize and strengthen your entire body.

(3) BALANCING POSESBalancing poses should follow standing poses to improve your balance and coordination. Keeping your body balanced in balancing poses also encourages you to focus your mind.

(4) BACK BENDSBack bends, which can be intense and challenging, should be performed next. You should always perform forward bends after back bends to return your spine to a neutral position.

5) RelaxationYour relaxation period should be between 5 and 15minutes, depending on the length of your practice.Position yourself in Relaxation Pose, as shown on page 242, and allow your mind and body to relax.

Even if your practice is short, you should allow timefor relaxation at the end of your practice. You shouldalways end your yoga practice feeling relaxed andrejuvenated.

(5) FORWARD BENDSPerforming leg stretches may help warm up your legs before you perform forward bends. Forwardbends can calm your body and mind.

(6) INVERSIONSYou should perform inversions near the end of your practice because your body is properly warmed-up and prepared for these poses at this point in your practice. Inversions help increase circulation and improveyour overall health.

(7) TWISTSPerform twists at the end of your practice to further calm and rejuvenate your body and mind. Twists also help prepare your body for relaxation.

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seatedwarm-up sequenceYou can perform Seated Warm-Up Sequence to prepareyour entire body for a yoga session. This sequence warmsup your muscles, increases the flexibility of your jointsand gets your blood circulating. This sequence can alsoloosen stiff muscles to prevent injury.

You should perform a warm-up sequence, such as Seated Warm-Up Sequence, at the start of every yogasession. If you are performing a long yoga session, youshould perform a longer warm-up sequence. If you area beginner, you may also need to spend more timewarming up.

252

Perform shoulderstretches to relievetightness and tensionin your upper backand shoulders.

4 For information onshoulder stretches,see page 44.

Perform arm stretchesto warm up your armsand improve circulationin your upper body.

For information on armstretches, see page 46.

5

Begin in Easy Pose.1 2 Press your sitting bonestoward the floor andpoint the crown of yourhead toward the ceilingto lengthen your spine.

Perform neck stretchesto relax your head andwarm up your neck.

3 For information on neckstretches, see page 42.

SEATED WARM-UP SEQUENCE

For information on Easy Pose, see page 74.

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253

For information onBound Angle Pose, see page 76.

Bound Angle Poseprovides a stretch toyour groin and innerthighs.

Extend your right legon a diagonal andraise your arms aboveyour head with yourpalms facing in.

Bend forward fromyour hips over yourright leg to move intoHead to Knee Pose.

For information onHead to Knee Pose,see page 98.

12 13 Head to Knee Posestretches the back ofyour legs.

Repeat Head to KneePose for your otherside and then returnto Easy Pose.

14

Place your rightpalm on the floorbeside your right hipand raise your leftarm overhead.

6 7 8

Stretch to the right tomove into Seated SideBend and stretch theside of your body.

For information onSeated Side Bend, see page 82.

Perform Seated SideBend for your otherside and then returnto Easy Pose.

Turn your upper bodytoward the right andmove into SimpleTwist.

For information onSimple Twist, seepage 84.

9

Bring the soles of yourfeet together in frontof you to move intoBound Angle Pose.

11

Simple Twist helps toincrease the flexibilityof your spine andupper back.

10 Perform Simple Twistfor your other sideand then return toEasy Pose.

SEATED WARM-UP SEQUENCE (CONTINUED)

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reclinedwarm-up sequenceYou can perform Reclined Warm-Up Sequence to prepareyour entire body for a yoga session. This sequenceincreases your blood circulation, warms up your musclesand increases the flexibility of your joints. Reclined Warm-Up Sequence can also soothe your nervous system and

rejuvenate your mind.

You should perform a warm-up sequence, such asReclined Warm-Up Sequence, at the start of every yogasession. If you are a beginner or planning a long yogasession, you should perform a longer warm-up sequence.

254

Bring your knees into yourchest and move into LittleBoat Pose to prepare forWindmill Pose.

8 For information on LittleBoat Pose, see page 58.

Perform Windmill Poseto stretch your arms,legs and the sides ofyour body.

For information onWindmill Pose, seepage 62.9

Bend your knees andplace your feet flat onthe floor with yourheels directly underyour knees.

Perform Pelvic Tilt towarm up your lowerback and pelvis.

For information onPelvic Tilt, see page 56.

10 11

••

•Begin in Relaxation Pose. 1 For information onRelaxation Pose, seepage 242.

2 Relax your shouldersdown to the floor andrelax your arms awayfrom your shoulders.

Exhale as you gently rollyour head to your rightside.

Inhale as you roll yourhead back to the center.

3 Exhale as you gentlyroll your head to yourleft side.

Inhale as your roll yourhead back to the center.

5

64

7 Repeat steps 3 to 6three to five times.

Rolling your headrelaxes your head andwarms up your neck.

RECLINED WARM-UP SEQUENCE

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This modification ofLittle Boat Pose allowsyou to stretch yourhips independently.

Perform this modificationfor your other side andthen return to RelaxationPose.

Bend your knees andplace your feet flat onthe floor.

Bring your right kneetoward your chest andloop a strap around thearch of your right foot.

Straighten your rightleg and performReclined Leg Stretch.For information onReclined Leg Stretch,see page 228.

18

19

20 Perform Reclined LegStretch for your otherside and then return toRelaxation Pose.

21

Bring your knees toyour chest and moveinto Little Boat Pose.

12 • Little Boat Pose stretchesand releases your lowerback and hips.

Extend your arms toyour sides at shoulderheight, with yourpalms facing down.

13

Return to Little BoatPose and then extendyour left leg, keepingyour right knee bent.

16 17

14 Lower your knees tothe right toward thefloor and move intoLittle Boat Twist.

For information onLittle Boat Twist, seepage 60.

15 Repeat Little Boat Twistfor your other side.

Little Boat Twist helpsrelease tension in yourlower and mid spineand stretches yourchest and shoulders.

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255

RECLINED WARM-UP SEQUENCE (CONTINUED)

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standing warm-upsequence

256

Position your handsin Prayer Pose. Forinformation on PrayerPose, see page 48.

3 Circle your arms out toeach side and then bringyour palms togetheroverhead to performarm stretches.

For information onarm stretches, seepage 46.

4

Place your right handon your right hip andraise your left arm upover your head withyour palm facing in.

Lean to the right tostretch your left side.

This is an energizingpose that opens andstretches the sides ofyour body.

Repeat steps 5 and 6for your other sideand then return toMountain Pose.

5 6 7

Begin in Mountain Pose.1 For information onMountain Pose, seepage 120.

Your lower bodyshould feel stable andgrounded and yourupper body shouldfeel light and relaxed.

Raise your arms aboveyour head, keepingyour shouldersrelaxed and down.

2 Your arms should beshoulder width apartand your palms shouldbe facing each other.

This modification of Mountain Posestretches your armsand shoulders.

STANDING WARM-UP SEQUENCE

Standing Warm-Up Sequence helps to warm up yourmuscles, gently increase the flexibility in your joints and stimulate your circulation, preparing your entirebody for your practice. By warming up your muscles,this sequence also helps to avoid injury as you perform

your practice. When you stretch your muscles in this warm-up, make sure that you do not overdo it.

This sequence is an especially good warm-up for a more physically demanding practice, such asStrengthening Practice shown on page 290.

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257

Slowly walk backwardand walk your handsdown the wall tomove into Right AnglePose.

For information on RightAngle Pose, see page 152.

Right Angle Pose provides a deep stretch to your shoulders, arms,back and hamstrings.

Move into MountainPose and then stepyour right foot to theright 2 to 3 feet.

Bend forward fromyour hips, bendingyour knees slightly.Then relax your headand neck toward thefloor to move into RagDoll Pose.

17 18 For information on RagDoll Pose, see page 168.

Rag Doll Pose is usefulfor lengthening yourspine and increasing theflexibility in the back ofyour legs.

Raise your arms toshoulder height in frontof you, palms facing up.

Cross your left arm over your right arm so your elbows are ontop of each other.

8

9

Bend your elbows andwrap your forearmsaround each other soyour palms are facingeach other, with yourfingers pointing towardthe ceiling.

Lift your hands andarms up toward theceiling.

Repeat steps 8 to 11for your other sideand then return toMountain Pose.

Raise your armsabove your head,with your palmsfacing each other,shoulder width apartand your upper armsbeside your ears.

13

Stand in MountainPose facing a wall,with your palms onthe wall at shoulderheight.

15

14

16

10 11

12

Bend your knees andmove into Chair Pose.

For information onChair Pose, see page 126.

Chair Pose strengthensyour lower body andtorso.

STANDING WARM-UP SEQUENCE (CONTINUED)

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beginner sunsalutation

258

Circle your arms out toeach side and bring yourpalms together overhead.

3 Press the soles of yourfeet into the floor andthe crown of your headtoward the ceiling tolengthen your spine.

4

(surya namaskarvariation)

Beginner Sun Salutation is an easier version of SunSalutation, which is a sequence of poses that warms up your entire body, while helping to unite your body,breath and mind.

If you only have time for a quick practice, you maywant to perform this series on its own to strengthenand stretch all of your major muscle groups, whilestimulating your cardiovascular system.

The poses in Beginner Sun Salutation are gearedtoward people with less flexibility or mobility, such as beginners and seniors.

As you perform the poses, it is important toconcentrate on breathing easily and evenly. Make sure that you never hold your breath. The breathinginstructions in the photos below are a reminder of how you should be breathing when you move into the pose.

Whether you are performing Beginner Sun Salutationas a warm-up or on its own, you should perform fourcycles per practice and work up to performing twelvecycles per practice. A cycle includes moving through all the poses for both sides of your body.

Begin in MountainPose. For informationon Mountain Pose,see page 120.

1 Make sure your feetare no wider than hipwidth apart.

2 Position your handsin Prayer Pose. Forinformation on PrayerPose, see page 48.

BEGINNER SUN SALUTATION

Beginner Sun Salutation involves a fluid motionfrom one pose to the next.You do not need tohold each pose.

exhale

inhale

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CHAPTER 15: Yoga Practices

259

Bring your hands andknees to the floor andmove into Table Pose.

For information onTable Pose, see page 172.

7 8

Step your left footforward between yourhands and move intoLunge Pose.

For information onLunge Pose, see page 180.

Make sure your leftknee is directly aboveyour left ankle.

Bend forward fromyour hips until yourupper body is parallelwith the floor.

5 6Make sure you keepyour back flat and yourhead and neck in linewith your spine.

Let your arms danglestraight down fromyour shoulders.

For information onDownward-FacingDog Pose, see page 188.

Return to Table Pose. •Tuck your toes underand lift your hips upinto Downward-FacingDog Pose.

10 11

9 Bring your left kneeback beside your rightknee and move intoTable Pose.

Your legs should be hipwidth apart and yourknees should be directlybelow your hips.

CONTINUED…

BEGINNER SUN SALUTATION (CONTINUED)

exhale

exhale

inhale

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260

Return to Table Pose.

Lower your hipstoward your heelsand move intoChild’s Pose.

Stretch your armsstraight out in front ofyou, with your handsshoulder width apart.

Return to Table Pose. 16 17 18

Press your palms intothe floor and stretchyour body forward andmove into Upward-Facing Dog Pose.

For information onUpward-Facing DogPose, see page 198.

beginner sunsalutation (surya namaskar

variation)

Lower your hipstoward your heelsand move intoChild’s Pose.

Extend your arms infront of you, with yourhands shoulder widthapart and your palmsfacing the floor.

12 13 For information onChild’s Pose, seepage 106.

BEGINNER SUN SALUTATION (CONTINUED)

14

15

exhale

exhale

inhale

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261

Your upper armsshould be next to yourears and your palmsshould be facing in.

Lift your upper bodyto return to a standingposition.

Stretch your arms uptoward the ceiling.

Lower your arms toyour sides and returnto Prayer Pose.

Repeat steps 3 to 26,starting with your otherfoot in steps 8 and 19.

26 27

Step your right footforward between yourhands and move intoLunge Pose.

19 • Make sure your rightknee is directly aboveyour right ankle.

Bring your left footforward next to yourright foot.

20

Extend your armsbeside your head,parallel to the floor.

23 24

25

21 Straighten your legs,lift your hips and raiseyour upper body untilit is parallel with thefloor.

22

Keep your back flatand your head in linewith your spine.

Let your arms danglestraight down fromyour shoulders.

BEGINNER SUN SALUTATION (CONTINUED)

exhale

inhale

exhale

inhale

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sunsalutationSun Salutation is a sequence of twelve yoga poses thatis useful for warming up and energizing your body atthe beginning of a yoga practice. This series will help to connect your body, breath and mind.

If you only have time for a quick practice, you may want to perform Sun Salutation on its own tostrengthen and stretch all of your major muscle groups, while stimulating your cardiovascular system.

Each pose in this series works as a counter pose tothe previous pose, allowing your spine to stretch in a

different direction. As you flow from one pose to the next, focus on your body’s alignment in each pose and make sure you are breathing easily. Youshould concentrate on learning the poses and thesequence of Sun Salutation before incorporating thebreathing pattern of the series.

Whether performing Sun Salutation as a warm-up or on its own, beginners should perform four cycles perpractice and work up to performing twelve cycles perpractice. A cycle includes moving through all the posesfor both sides of your body.

262

Begin in MountainPose. For informationon Mountain Pose,see page 120.

1 2Make sure your feetare no wider than hipwidth apart.

Position your handsin Prayer Pose. Forinformation on PrayerPose, see page 48.

Circle your arms outto each side andbring your palmstogether overhead.

Move into StandingBack Bend.

For information onStanding Back Bend,see page 192.

Make sure you keepyour spine long. Donot over-arch yourlower back.

3 4

(surya namaskar)

SUN SALUTATION

Sun Salutation involves a fluid motion from one poseto the next.You do not need to hold each pose.

exhale

inhale

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For informationon Plank Pose,see page 184.

Make sure your headand hips are in linewith your spine.

Lower your knees,chest and chin to thefloor and move intoEight Point Pose.

For information onEight Point Pose,see page 186.

10

Bend forward fromyour hips and moveinto Standing ForwardBend.

5 6• Place your hands onthe floor on eitherside of your feet.

If your hands do notreach the floor, bendyour knees slightly.

Step your right footback as far as possible.

7

Bring your left footback next to yourright foot and moveinto Plank Pose.

9

8 Lower your right kneeto the floor and moveinto Lunge Pose.

For information onLunge Pose, see page 180.

Make sure your leftknee is directly aboveyour left ankle.

CONTINUED…

SUN SALUTATION (CONTINUED)

For information onStanding ForwardBend, see page 154.

exhale

exhale

inhale

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sunsalutation

264

Tuck your toes underand lift your hips upinto Downward-Facing Dog Pose.

12 For information onDownward-Facing DogPose, see page 188.

Step your right footforward and placeyour foot betweenyour hands.

Lower your left knee tothe floor and move intoLunge Pose.

Make sure your rightknee is directly aboveyour right ankle.

13 14

Slide your bodyforward and moveinto Cobra Pose.

11 For information onCobra Pose, seepage 196.

Make sure yourshoulders arerelaxed and down.

••

SUN SALUTATION (CONTINUED)

inhale

exhale

inhale

(surya namaskar)

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265

Your upper armsshould be next toyour ears.

Stretch up and backto move into StandingBack Bend.

Lower your arms toyour sides and returnto Prayer Pose.

Repeat steps 3 to 19,starting with your leftfoot in steps 7 and 13.

19 20

Bring your left footforward next to yourright foot.

15

As you raise yourupper body, circle yourarms out to each sideand bring your palmstogether overhead.

17 18

16 Straighten your legsand raise your hips tomove into StandingForward Bend.

SUN SALUTATION (CONTINUED)

exhale

exhale

inhale

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beginnerpractice 1Beginner Practice 1 is a well-rounded practice forbeginners that works your entire body. This practicemoves your spine in all directions ––stretching yourspine forward and backward, as well as twisting yourspine.

Before beginning the practice, take a few minutes tocenter yourself and become aware of your breathing.You should also perform a warm-up sequence, such as Seated Warm-Up Sequence shown on page 252,before you start Beginner Practice 1.

Many of the poses in this practice require you to begin in Table Pose, with your knees on the floor. Ifyour knees are uncomfortable in this position, you can place a folded towel or blanket under them to help relieve the discomfort.

After completing the practice, you should spend 5 to 15 minutes in a relaxation or restorative pose, such as Relaxation Pose shown on page 242. Beginner Practice 1 should take approximately 30 to 45 minutes to complete, in addition to the time you take to centeryourself, warm up and relax.

266

Move into Extended CatStretch.

For information onExtended Cat Stretch,see page 176.

4 Extended Cat Stretchhelps stretch and warmup your spine. Thispose is also beneficialfor stretching your legsand neck.

Perform Extended CatStretch for your otherside and then returnto Table Pose.

Extend your right legand left arm to performTable Balancing Pose.

For information onTable Balancing Pose,see page 178.

Table Balancing Pose isan energizing pose thathelps improve yourbalance and strengthenyour entire body.

Perform Table BalancingPose for your other sideand then return to TablePose.

6

Begin in Table Pose. For information on Table Pose, see page 172.

Make sure your wrists are below your shouldersand your knees are belowyour hips.

1 Perform Cat Stretch toimprove the flexibilityof your spine and thecirculation in yourbody.

2

3

5

7

For information on CatStretch, see page 174.

Return to Table Pose.

BEGINNER PRACTICE 1

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267

For information onDownward-Facing DogPose, see page 188.

This pose lengthensyour spine and providesan intense stretch to theback of your legs.

Lower your knees tothe floor and moveinto Child’s Pose.

Stretch your armsstraight out in front ofyou, with your handsshoulder width apart.

13 14 Feel your spine lengthenas you drop the weightof your hips towardyour heels and relaxyour head to the floor.

• •

Lower your hipstoward your heelsand move intoChild’s Pose.

8 9• For information onChild’s Pose, seepage 106.

Remain in Child’s Poseuntil you feel rested andready to continue withyour practice. Thenreturn to Table Pose.

Step your left footforward betweenyour hands and moveinto Lunge Pose.

10

Tuck your toes underand lift your hips upinto Downward-FacingDog Pose.

12

For information onLunge Pose, see page 180.

Make sure your leftknee is directly aboveyour left ankle.

11 Perform Lunge Posefor your other sideand then return toTable Pose.

BEGINNER PRACTICE 1 (CONTINUED)

CONTINUED…

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268

Lift your hips and thenperform Spinal Roll toroll your spine up onevertebra at a time.

For information onSpinal Roll, see page 49.

19 Move into MountainPose.

For information onMountain Pose, seepage 120.

Mountain Pose canimprove your posture,stability and balance.

20

Bring your palmstogether over yourhead and move intoCrescent Moon Pose.

For information onCrescent Moon Pose,see page 124.

Crescent Moon Poseis an energizingpose that opens andstretches the sidesof your body.

Perform CrescentMoon Pose for yourother side and thenreturn to MountainPose.

21 22

Lift your torso to moveinto Thunderbolt Pose.For information onThunderbolt Pose, seepage 90.

15 16 17Raise both arms toshoulder height infront of you.

Make fists with yourhands and then rotateyour wrists 3 to 5times in each direction.

These wrist rotationshelp relieve tension inyour wrists.

Place the soles of yourfeet on the floor, hipwidth apart and moveinto Squat Pose.

18 For informationon Squat Pose,see page 68.

Squat Pose helpsopen your hips, groinand inner thighs,while stretching yourankles and feet.

••

BEGINNER PRACTICE 1 (CONTINUED)

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Side Angle Poseprovides an intensestretch along thesides of your body,especially the sidesof your waist andrib cage.

Perform Side AnglePose for your otherside and then returnto Mountain Pose.

Position your feetslightly wider thanhip width apart andinterlace your fingersbehind your back.

Perform StandingYoga Mudra Pose.

For information onStanding Yoga MudraPose, see page 166.

28 29 This pose stretchesyour shoulders,upper back and legsand helps increasethe flexibility of yourspine and hips.

Step your right foot to the right 3 to 5 feet and move intoFive Pointed Star Pose.

23 •

•For information onFive Pointed StarPose, see page 122.

Five Pointed StarPose energizesand lengthensyour entire body.

Turn your right foot out90 degrees and thenturn your left foot in 45degrees and move intoWarrior II Pose.

24

Step your right foot tothe right approximately3 feet and move intoSide Angle Pose.

For information onSide Angle Pose, seepage 132.

26 27

For information onWarrior II Pose, see page 130.

Warrior II Posestrengthens and stretchesyour legs, ankles,shoulders and arms.

25 Perform Warrior IIPose for your otherside and then returnto Mountain Pose.

BEGINNER PRACTICE 1 (CONTINUED)

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beginnerpractice 2Beginner Practice 2 is a well-rounded beginner practice that ensures you work your entire body. This practice incorporates the three basic movementsof the spine ––forward bends, back bends and twists.

Before you start Beginner Practice 2, you should take a few minutes to center yourself and become aware ofyour breathing. You should then perform a warm-upsequence, such as Seated Warm-Up Sequence, whichis shown on page 252.

After the practice, you should take 5 to 15 minutes to perform a relaxation pose. Relaxing at the end of the practice allows released energy to flow throughyour body.

Beginner Practice 2 will take 30 to 40 minutes tocomplete, not including the time you spend centering,warming up and relaxing. The length of the practicedepends on how long you hold the poses and the time you take to move from one pose to the next.

270

Keeping your armsabove your head,bend your knees andmove into Chair Pose.

3 For information on ChairPose, see page 126.

Chair Pose strengthensyour lower body andtorso.

Return to Mountain Pose.

Bend your right legand bring your rightknee up until yourthigh is parallel to thefloor and move intoStork Pose.

For information on StorkPose, see page 138.

Stork Pose is a balancingpose that helps to openyour hips and strengthenyour legs, arms andshoulders.

Perform Stork Posefor your other sideand then return toMountain Pose.

5 6

Begin in MountainPose.

For information onMountain Pose, seepage 120.

1 Raise your arms aboveyour head, keepingyour shoulders relaxedand down.

2

4

Your arms should beshoulder width apart and your palms shouldbe facing each other.

This modification ofMountain Pose stretchesyour arms and shoulders.

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For information onTriangle Pose, seepage 134.

Triangle Pose providesan intense stretchalong the sides of yourtorso, hips and legs.

Perform Triangle Pose foryour other side and thenreturn to Mountain Pose.

Extend your armsabove your head withyour palms facing eachother and then bendforward from your hipsto move into StandingForward Bend.

For information onStanding ForwardBend, see page 154.

13 Standing Forward Bendstretches the entire backof your body, especiallythe back of your legs.

• •

Step your right footto the right 3 to 5feet and move intoGoddess Pose.

7 8•

For information onGoddess Pose, seepage 123.

Goddess Pose opensyour chest and hips,while strengtheningyour lower body.

Return to Mountain Pose.

Step your right footforward 2 to 4 feetand move intoWarrior I Pose.

9

Step your right footto the right 3 to 5feet and move intoTriangle Pose.

11 12

For information onWarrior I Pose, seepage 128.

This pose can helpincrease your staminaand improve yourbalance.

10 Perform Warrior I Posefor your other side andthen return to MountainPose.•

CONTINUED…

BEGINNER PRACTICE 2 (CONTINUED)

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Lie face-down on thefloor, stretch your armsstraight in front of you,with your palms facingdown and rest yourforehead on the floor.

Lift your arms, chest,head and both legs upto move into FrontLying Boat Pose.

For information onFront Lying Boat Pose,see page 200.

Front Lying Boat Posestrengthens your backand helps to developyour stamina andconcentration.

Place your hands underyour shoulders and liftyour body up and backinto Child’s Pose.

For information onChild’s Pose, see page 106.

Child’s Pose is a goodcounter pose for backbends and will helprelease tension fromyour lower back.

Remain in Child’sPose until you feelrested and ready tocontinue with yourpractice.

21 22

Lie face-down on thefloor with your legs nowider than hip widthapart and your palmson the floor underyour shoulders.

Slowly curl your spineup to move into CobraPose.

For information on Cobra Pose, seepage 196.

Cobra Pose developsstrength and flexibility in your spine andlower back.

Lie face-down on thefloor, place your armson the floor alongsideyour body and restyour chin on the floor.

Lift your right legtoward the ceilingto move into HalfLocust Pose.

For information on Half Locust Pose,see page 202.

Half Locust Pose isbeneficial forstrengthening yourlegs and lower back.

Perform Half LocustPose for your otherside.

14 15

16 17

19 20

18

BEGINNER PRACTICE 2 (CONTINUED)

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Draw your kneestoward your chest tomove into Little BoatPose.

For information onLittle Boat Pose, seepage 58.

Little Boat Posestretches and releasesyour spine, lowerback and hips and isuseful as a counterpose for Bridge Pose.

Extend your legs andplace your arms outto your sides atshoulder height.

Place the sole of yourright foot just above yourleft knee and then loweryour right knee towardthe floor on the left sideof your body to performKnee Down Twist.

30 31 For information onKnee Down Twist, see page 236.

Knee Down Twistopens your chest andshoulders.

Lie on your back onthe floor with yourlegs extended, yourfeet together andyour arms at yoursides.

23 24

25•

•Flex your right footand lift your right legtoward the ceiling toperform Leg Raises.

For information on LegRaises, see page 54.

Leg Raises strengthenyour abdominals andlower back.

Perform Leg Raisesfor your other side.

Lying on your back,bend your kneesand place your feetflat on the floor, hipwidth apart.

26

Lying on your back,bend your kneesand place your feetflat on the floor, hipwidth apart.

28 29

27 Lift your pelvis offthe floor to moveinto Bridge Pose.

For information onBridge Pose, seepage 208.

Bridge Pose increasesthe flexibility of yourspine and stretchesyour neck, abdomenand thighs.

BEGINNER PRACTICE 2 (CONTINUED)

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chair yogapracticeChair Yoga Practice is a yoga practice that you canperform while seated in a chair. When sitting in a chair for a long period of time, you may find your back, shoulders and neck become tense. This practicecan help you relieve this tension, as well as let go ofany stress.

Chair Yoga Practice is particularly useful if you need a short break from sitting or if you want to fit a yogapractice into your busy day. For example, you may

want to perform this practice if you sit in a chair atwork all day or if you are traveling on a plane or train. Chair Yoga Practice is also useful for seniors and people who have trouble sitting on the floor.

Before you begin, you should take a few minutes tofocus on breathing and centering yourself and thenperform the warm-up shown below. The entire warm-up and practice should take 20 to 30 minutes.

274

Perform neck stretchesto relax your head andwarm up your neck.

3

4

For information on neckstretches, see page 42.

Bring your palmstogether in front of yourchest in Prayer Pose.

For information onPrayer Pose, see page 48.

Your elbows should belower than your wristsand your fingers shouldbe pointing toward theceiling.

Prayer Pose can help toincrease the flexibility ofyour wrists.

Begin in SeatedMountain Pose.

1 For information onSeated Mountain Pose,see page 110.

2 Press your sitting bonesinto the seat of the chairand point the crown ofyour head toward theceiling to lengthen yourspine.

CHAIR YOGA WARM-UP

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Bend your left elbowand bring your leftforearm behind yourback, resting the back ofyour hand in the middleof your back, near yourshoulder blades.

6

9

7 8Extend your right armover your head. Thenbend your right elbowand clasp the fingers ofyour left hand with yourright hand.

Repeat steps 6 and 7for your other side andthen return to SeatedMountain Pose.

Perform shoulderstretches to relievetightness in yourupper back, shouldersand neck.

For information onshoulder stretches,see page 44.

Circle your arms outto each side and thenbring your palmstogether overhead toperform arm stretches.

5 For information on armstretches, see page 46.

Arm stretches improvethe circulation in yourupper body, includingyour arms, hands,fingers and the areaaround your heart.

••

CHAIR YOGA WARM-UP (CONTINUED)

CONTINUED…

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Raise your arms toshoulder height in frontof you, palms facing up.

Cross your left arm overyour right arm so yourelbows are on top ofeach other.

Bend your elbows andwrap your forearmsaround each other soyour palms are facingeach other, with yourfingers pointing towardthe ceiling.

Repeat steps 14 to 16for your other side andthen return to SeatedMountain Pose.

Extend your arms overyour head and thenbend forward fromyour hips to move intoChair Forward Bend.

For information onChair Forward Bend,see page 114.

Chair Forward Bendsoothes your nervoussystem and encouragesyour mind to releasestress.

Return to SeatedMountain Pose.

18

14 16 17

15

19

••

Raise your arms aboveyour head, keepingyour shoulders relaxedand down.

Your arms should beshoulder width apartand your palms shouldbe facing each other.

This Seated MountainPose modificationstretches your armsand shoulders andincreases circulation in your upper body.

Place your right hand onyour right hip and extendyour left arm overhead,with your palm facing in.

Stretch to the right toperform Seated SideBend.

For information onSeated Side Bend, see page 82.

Seated Side Bendstretches the sides ofyour body, from yourhips to your fingertips.

Perform steps 11 and12 for your other sideand then return toSeated Mountain Pose.

• •

CHAIR YOGA PRACTICE

11

10

13

12

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277

Twist to the right tomove into Chair Twist.

For information on Chair Twist, see page 116.

Chair Twist relievesstiffness in your neck,shoulders and upper back.

Perform Chair Twist for your other side andthen return to SeatedMountain Pose.

Position your chairclose to a table andperform Chair ForwardBend, resting yourforearms on the tableand resting your headon your forearms.

Stay in this pose for 1to 5 minutes and allowyour body to relax.Observe and becomeaware of your breathas you hold the pose.

28 29

Interlace your fingersunder your right thighand lift your rightknee up toward yourchest to move intoSeated Knee to ChestPose.

20 21•

For information onSeated Knee to ChestPose, see page 113.

Seated Knee to ChestPose stretches your hips and thighs whilestrengthening your back.

Perform Seated Kneeto Chest Pose for yourother side and thenreturn to SeatedMountain Pose.

Place your right ankleon top of your leftknee and rest yourright hand just aboveyour right knee.

22

Position the right sideof your body facingthe chair back andhold the chair backwith your hands atapproximatelyshoulder height.

25 26

27

23

24

Gently press your rightknee toward the floorto perform Chair HipStretch.

For information onChair Hip Stretch, seepage 112.

Chair Hip Stretchstretches and opensyour hips.

Perform Chair HipStretch for your otherside and then return toSeated Mountain Pose.

CHAIR YOGA PRACTICE (CONTINUED)

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relaxationpracticeThe sequence of poses in Relaxation Practice will help to relax your body and mind. You may want toperform this practice just before you go to bed torelease any stress you may be feeling and prepareyourself for sleep. Performing Relaxation Practice may lower your body temperature, so you may want to wear an extra layer of clothing.

Before you begin Relaxation Practice, you shouldperform Reclined Warm-Up Sequence shown on page 254. You should also take a few minutes to

concentrate on your breathing and centering yourselfbefore you begin.

To perform Relaxation Practice, you will need threeblankets and a bolster. Make sure these props arereadily accessible so you do not need to go searchingfor them during the middle of your practice.

After you complete Relaxation Practice, you shouldspend 5 to 15 minutes in Relaxation Pose as shown on page 242.

278

Perform shoulderstretches to relievetightness and tensionin your upper backand shoulders.

4 For information onshoulder stretches,see page 44.

Begin in Easy Pose. 1 For informationon Easy Pose, seepage 74.

2 Press your sitting bonestoward the floor andpoint the crown of yourhead toward the ceilingto lengthen your spine.

Perform neck stretchesto relax your head andwarm up your neck.

3 For information on neckstretches, see page 42.

RELAXATION PRACTICE

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Perform Cat Stretch toimprove the flexibilityof and circulation inyour spine.

For information on CatStretch, see page 174.

Return to Table Pose.

Turn your upper bodytoward the right andmove into SimpleTwist.

8 For information onSimple Twist, see page 84.

Simple Twist helps toincrease the flexibilityof your spine andupper back.

Perform Simple Twistfor your other sideand then return toEasy Pose.

Bend forward fromyour hips and moveinto Easy PoseForward Bend.

10

Move into Table Pose.For information on Table Pose, see page 172.

Make sure your wristsare below your shouldersand your knees arebelow your hips.

11 12

13

9

5 76

For information onEasy Pose ForwardBend, see page 96.

Easy Pose ForwardBend can soothe yournervous system, whichhelps clear and calmyour mind.

••

Place your right palmon the floor besideyour right hip and raiseyour left arm overhead.

Stretch to the right tomove into Seated SideBend and stretch theside of your body.

For information onSeated Side Bend, see page 82.

Perform Seated SideBend for your otherside and then returnto Easy Pose.

RELAXATION PRACTICE (CONTINUED)

CONTINUED…

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Extend your left arm infront of you and yourright arm at your side,palms down and yourforehead on the floor.

Raise your left arm,your chest, head andright leg off the floor to perform a modifiedFront Lying Boat Pose.

For information onFront Lying Boat Pose,see page 200.

Repeat the modificationfor your other arm andleg.

Rest the top of your feeton the floor with yourtoes pointing outward.

Cross your arms in frontof your head to moveinto Crocodile Pose.

For information onCrocodile Pose, seepage 244.

Crocodile Pose is usefulfor relieving stress andtension in your body.You should feel calmand rejuvenated afterperforming CrocodilePose.

21

22

•Slide your right armunder your body tomove into Threadthe Needle Pose.

For information onThread the NeedlePose, see page 182.

Perform Thread theNeedle Pose for yourother side.

Lie face down withyour legs extendedbehind you and yourfeet hip width apart.

Place your elbowsdirectly under yourshoulders with yourforearms flat on thefloor and then moveinto Sphinx Pose.

For information onSphinx Pose, see page 194.

This pose is useful forcalming your nervoussystem.

RELAXATION PRACTICE (CONTINUED)

14 15

18

20

16 17

19

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Sit in Hero Pose infront of the bolster andthen lean back ontothe bolster to performSupported RecliningHero Pose.

For information onSupported RecliningHero Pose, see page 246.

This pose helps sootheyour mind and relaxyour nervous system.

Lie on your back onthe floor with yourknees bent and thesoles of your feet flaton the floor.

Bring the soles of yourfeet together andallow your knees todrop toward the floorto move into ReclinedBound Angle Pose.

28 29 Place folded blanketsunder each thigh tosupport your knees.

For information onReclined Bound AnglePose, see page 238.

30

Place your handsunder your shouldersand lift your body upand back into Child’sPose.

23 • •

For information onChild’s Pose, seepage 106.

A bolster can make thispose more relaxing.Place a bolster betweenyour knees and thenrest your upper body,arms and head on thebolster.

Sit on a foldedblanket approximately3 inches away from awall, with your legsextended and yourright side facing thewall.

24

Place a folded blanketon top of one end ofa bolster on the floor.Then position foldedblankets on eitherside of the bolster.

26

25

27

Lower your upperbody to the floor asyou move into LegsUp the Wall Pose.

For information onLegs Up the Wall Pose, see page 218.

Legs Up the Wall Posehelps reduce tensionin your head, neck andshoulders.

RELAXATION PRACTICE (CONTINUED)

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stress managementpractice

Stress Management Practice includes a sequence ofposes that help your mind and body release stress andtension.

You should take 5 to 10 minutes before you begin the

practice to center yourself and become aware of yourbreathing. Becoming aware of your breath and body areimportant for reducing stress. You should then performReclined Warm-Up Sequence shown on page 254.

282

Turn your upper bodytoward the right andmove into Simple Twist.

4 5For information onSimple Twist, seepage 84.

Simple Twist is usefulfor stretching yourspine, shoulders andupper chest.

Perform Simple Twistfor your other side.

Sit on the floor withyour legs crossed infront of you andmove into Easy Pose.

3 For information on EasyPose, see page 74.

Easy Pose is a calmingpose that is useful formeditation.

• •

Extend your legs infront of you andmove into Staff Pose.

For information on StaffPose, see page 72.

Staff Pose can helpimprove your posture.

6 ••

Sit on the floor withyour knees bent, asclose to your chest aspossible and hold yourlegs just below orbehind your knees.

1 2 Round your spine androll backward toperform Spinal Rocking.

For information onSpinal Rocking, seepage 50.

Spinal Rockingmassages your spine,which helps relaxyour nervous system.

STRESS MANAGEMENT PRACTICE

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Place your hands onthe floor slightly infront of you, with yourpalms facing downand lift your hipstoward the ceiling.

Tuck your tailbone under and slowly rollyour spine up.

For information onSpinal Roll, see page 49.

Spinal Roll can relievetension in your spine.

Stand tall andrelaxed with yourfeet hip width apartin Mountain Pose.

For information onMountain Pose, seepage 120.

15 Take time to relax,remain still and breatheevenly in this pose.

Bend your left legand place the soleof your left footagainst the insideof your right thigh.

7 8

9•

Extend your arms overheadand bend forward fromyour hips to move intoHead to Knee Pose.

For information on Head to Knee Pose, see page 98.

Head to Knee Poseprovides an intensestretch to the backof your legs.

Perform Head toKnee Pose for yourother side.

Move into Table Pose. For informationon Table Pose, seepage 172.

10

Move into SquatPose. For informationon Squat Pose, seepage 68.

12 13 14

Make sure your wristsare directly below yourshoulders and yourknees are directlybelow your hips.

11 Perform Cat Stretch toimprove the flexibilityof your spine andrelease tension fromyour body.

For information on CatStretch, see page 174.

STRESS MANAGEMENT PRACTICE (CONTINUED)

CONTINUED…

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Step your right footto the right 2 to 3feet and then bendforward from yourhips, bending yourknees slightly.

Relax your head and necktoward the floor andmove into Rag Doll Pose.

For information on RagDoll Pose, see page 168.

Rag Doll Pose isbeneficial for relievingtension in your head,neck, shoulders andlower back.

Lie face down withyour legs extendedbehind you and yourfeet hip width apart.

Place your elbowsdirectly under yourshoulders with yourforearms flat on thefloor and move intoSphinx Pose.

For information onSphinx Pose, seepage 194.

This pose is usefulfor calming yournervous system.

23 24 •

Circle your arms outto each side, thenbring your palmstogether overhead andmove into CrescentMoon Pose.

For information onCrescent Moon Pose,see page 124.

Crescent Moon Pose isan energizing pose thatopens and stretches thesides of your body.

17 Perform CrescentMoon Pose for yourother side and thenreturn to MountainPose.

Step your right footforward and claspyour elbows behindyour back.

Lift your chestforward and gentlyarch your spine.

This variation of StandingBack Bend opens yourchest and stretches thefront of your body.

For information onStanding Back Bend, see page 192.

20 Repeat this variationwith your other footforward and thenreturn to MountainPose.

STRESS MANAGEMENT PRACTICE (CONTINUED)

16

18

19

21 22

At the end of the practice, you should take 5 to 15minutes to perform Relaxation Pose. This provides youwith an opportunity to further relax and meditate.

Stress Management Practice should take 30 to 45

minutes, not including the time you spend centering,warming up and relaxing. To ensure you remainrelaxed, do not rush through the practice. You shouldmove slowly from one pose to the next.

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Lower your upperbody to the floor asyou move into LegsUp the Wall Pose.

For information onLegs Up the WallPose, see page 218.

Legs Up the WallPose helps reducetension in your head,neck and shoulders.

Lie on your back withyour legs extendedand your arms out toyour sides at shoulderheight.

Place the sole of yourright foot just above yourleft knee and then loweryour right knee towardthe floor on the left sideof your body to performKnee Down Twist.

30 For informationon Knee DownTwist, see page236.

Repeat KneeDown Twist foryour other side.

Place your handsunder your shouldersand lift your body upand back into Child’sPose.

25 • •

For information onChild’s Pose, seepage 106.

Breathe evenly whileperforming this poseand visualize yourbody softening witheach breath.

Kneel on the floorwith your knees hipwidth apart and sitback onto your heels.

26

Sit on a folded blanketapproximately 3 inchesaway from a wall, withyour legs extended andyour right side facingthe wall.

28

27

29

31

32

Interlace your fingersbehind your back,bend forward andmove into SeatedYoga Mudra Pose.

For information onSeated Yoga MudraPose, see page 104.

Seated Yoga MudraPose clears your mindand reconnects yourheart and mind.

STRESS MANAGEMENT PRACTICE (CONTINUED)

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286

Kneel on the floor withyour knees hip widthapart and extend yourright leg to your rightside to move into GatePose.

6 7For information on GatePose, see page 64.

Gate Pose stretches thesides of your body andincreases the flexibilityof your spine.

Perform Gate Posefor your other sideand then move intoMountain Pose. Forinformation onMountain Pose, seepage 120.

Begin in Staff Pose. For information on Staff Pose, see page 72.

Bend your right leg,place your right foot onyour left thigh and moveinto Half Lotus Pose.

1

2

For information on HalfLotus Pose, see page 78.

To warm up for Half Lotus Pose, you canperform Rock the Baby, as shown on page 52.

3 Perform Half LotusPose for your otherside and then returnto Staff Pose.

Bend your left leg andbring your left heelunder your right thigh.Then bend your rightleg over your left kneeand move into CowFace Pose.

4 For information onCow Face Pose, seepage 80.

Cow Face Poseprovides a goodstretch for yourarms and shoulders.

5 Perform Cow FacePose for your otherside and then returnto Staff Pose.

INTERMEDIATE PRACTICE

Intermediate Practice is a more intense and challenging yoga practice you can perform when you are comfortable with the beginner practices.

Before beginning Intermediate Practice, make sure youtake a few moments to center yourself and become

aware of your breath. You should then perform a warm-up sequence, such as the sequence shown on page 252 or 256. You can also create your ownwarm-up sequence by performing any of the posesdescribed in the Warm-Up Poses chapter of this bookon pages 42 to 69.

Bend your right leg,placing the sole of yourright foot against theinside of your left leg to move into Tree Pose.

For information on TreePose, see page 142.

Tree Pose can strengthenyour legs, ankles andfeet and help increasethe flexibility of yourhips and knees.

Perform Tree Posefor your other sideand then return toMountain Pose.

8 9•

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Bend forward and moveinto Standing WideAngle Forward Bend.

For information onStanding Wide AngleForward Bend, see page 156.

Standing Wide AngleForward Bend stretchesthe back of your legsand your inner thighs.

Move into StandingForward Bend Twist.

For information onStanding Forward BendTwist, see page 158.

This pose is beneficialfor toning yourabdominal muscles,releasing tension inyour upper body andimproving yourcirculation.

15 Perform StandingForward Bend Twistfor your other side.

Step your right foot tothe right approximately3 feet and then moveinto Side Angle Pose.

10 •

For information onSide Angle Pose,see page 132.

Side Angle Poseprovides an intensestretch along thesides of your body,especially the sidesof your waist and ribcage.

Move into Side AngleTwist.

For information onSide Angle Twist, seepage 160.

11

Step your right footto the right 2 to 3feet and place yourhands on your hips.

13 14

Side Angle Twist isuseful for improvingyour balance andstrengthening your legs and torso.

12

16

Perform Side AnglePose and Side AngleTwist for your otherside and then returnto Mountain Pose.

CONTINUED…

INTERMEDIATE PRACTICE (CONTINUED)

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Lying face-down on thefloor, bend your kneesas you reach back withyour hands and claspyour ankles or the topof your feet and moveinto Bow Pose.

21 For information on Bow Pose, see page 206.

Bow Pose increasesthe strength andflexibility of yourspine, opens yourchest and stimulatesyour abdominal area.

Place your hands underyour shoulders and liftyour body up and backinto Child’s Pose.

For information onChild’s Pose, see page 106.

Child’s Pose is agood counter posefor back bends andwill help releasetension from yourlower back.

Remain in Child’sPose until you feelrested and ready tocontinue with yourpractice. Then returnto Staff Pose.

22 23

Lie face-down on thefloor with your legs nowider than hip widthapart and your palmson the floor underyour shoulders.

17 18 Slowly curl yourspine up to moveinto Cobra Pose.

For information onCobra Pose, seepage 196.

Cobra Pose developsstrength and flexibilityin your spine andlower back.

Lying face-down onthe floor, place yourarms on the flooralongside your bodywith your palmsdown and rest yourchin on the floor.

19 20 Perform Locust Pose.

For information onLocust Pose, seepage 204.

Locust Pose isbeneficial forstrengthening yourlegs and lower back.

INTERMEDIATE PRACTICE (CONTINUED)

Intermediate Practice should take approximately 45 to 60 minutes to complete, in addition to the time you spend centering yourself, warming up and relaxing. The length of the practice will depend on how long you hold the poses and the time you take

to move from one pose to the next.

After you have completed the practice, you should take 5 to 15 minutes to perform Relaxation Pose, asshown on page 242, and allow yourself to connect with the natural flow of your breath.

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For information on Plow Pose, seepage 224.

Plow Pose stretches theentire back of your bodyand stimulates yournervous system.

Lie on your back withyour legs extended and your feet together.Your arms should bestraight and your palmsshould be on the floorunderneath you.

Press your elbowsinto the floor andmove into Fish Pose.

For information on Fish Pose, seepage 210.

29 30 Fish Pose is a goodcounter pose for HalfShoulderstand and PlowPose because the posestretches your neck inthe opposite direction.

Bend your right knee,place your right footon the floor outsideyour left thigh andmove into SeatedHalf Spinal Twist.

24 • •For information onSeated Half SpinalTwist, see page 86.

Seated Half Spinal Twistis a stimulating posethat helps increase theflexibility of your spine.

Perform Seated HalfSpinal Twist for yourother side.

Lie on your back withyour knees bent, thesoles of your feet flaton the floor and yourarms alongside yourbody with your palmsdown.

26

Slowly lower yourfeet toward the floorbehind your head tomove into Plow Pose.

28

27 Draw your kneestoward your chestand move into HalfShoulderstand.

For information onHalf Shoulderstand,see page 220.

25

This pose is beneficialfor strengthening yourentire body andimproving yourcirculation.

INTERMEDIATE PRACTICE (CONTINUED)

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strengtheningpracticeYou can perform Strengthening Practice to help buildstrength in your entire body. This practice also helpsyou build strong bones and overall flexibility.

Before you begin the practice, you should take 5 to 10minutes to center yourself and become aware of your

breath from a seated or reclined position. Thenperform a standing warm-up sequence, such asStanding Warm-Up Sequence shown on page 256, to energize and help prepare your body for the poses in Strengthening Practice.

290

Lower your hipstoward your heelsand move intoChild’s Pose.

6 7 Extend your arms infront of you, with yourhands shoulder widthapart and your palmsfacing the floor.

For information onChild’s Pose, see page 106.

This modification ofChild’s Pose stretchesyour shoulders, backand hips.

Begin in Staff Pose. Forinformation on StaffPose, see page 72.

Extend your arms overheadand then bend forwardfrom your hips to moveinto Seated Forward Bend.

For information on Seated Forward Bend, see page 100.

Seated Forward Bendprovides an intensestretch to the back ofyour body.

Return to Staff Pose.

8 9

10

Begin in Table Pose. Forinformation on TablePose, see page 172.

Slide your right kneeforward between yourhands and move intoPigeon Pose.

1

2

For information on Pigeon Pose, see page 66.

Pigeon Pose helpsincrease the flexibility of your hips and groin,strengthen your back and stretch your thighs.

3 Perform Pigeon Posefor your other sideand then return toTable Pose.

Tuck your toes underand lift your hips upinto Downward-Facing Dog Pose.

4 5

STRENGTHENING PRACTICE

Lower your knees tothe floor to return toTable Pose.

For information onDownward-Facing DogPose, see page 188.

Downward-Facing DogPose lengthens yourspine and stretches the back of your legs.

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For information onDancer Pose, seepage 140.

Dancer Pose helpsstrengthen yourshoulders, arms andlegs.

Perform Dancer Posefor your other sideand then return toMountain Pose.

Step your right footto the right 3 to 5feet and move intoTriangle Pose.

For information onTriangle Pose, seepage 134.

Triangle Pose helpsincrease the strengthand flexibility of yourlegs and stretches thesides of your body.

19 Perform Triangle Posefor your other sideand then return toMountain Pose.

20

Place your palms onthe floor behind yourhips, shoulder widthapart, with yourfingers pointing awayfrom you.

11 12

13•

•Lift your hips toward the ceiling and moveinto Inclined PlanePose.

For information on Inclined Plane Pose, see page 212.

Inclined Plane Posestrengthens your arms,wrists and upper body.

Move into MountainPose. For information on Mountain Pose, seepage 120.

Cross your arms andlegs in Eagle Pose.

For information on Eagle Pose, seepage 146.

14

Bend your right knee and bring your right leg behind you.

Reach behind you withyour right hand to claspyour right ankle andmove into Dancer Pose.

16

17

18

Eagle Pose helpsimprove your balanceand strengthen yourlegs, knees and ankles.

15 Perform Eagle Posefor your other sideand then return toMountain Pose.

CONTINUED…

STRENGTHENING PRACTICE (CONTINUED)

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strengthening practice

292

Bend forward fromyour hips and placeyour palms on thefloor in front of yourfeet, shoulder widthapart and then moveinto Half Moon Pose.

24 For information onHalf Moon Pose,see page 148.

This pose canstrengthen your legs and buttocks, as well as increase the flexibilityof your legs and hips.

Perform Half Moon Pose for your other side.

Kneel on the floor withyour knees and feet hipwidth apart, curl yourtoes under and placeyour hands on yourlower back, with yourfingers pointing down.

Lift your ribcage upand back as youmove into CamelPose.

For information onCamel Pose, seepage 214.

Camel Pose strengthensyour back and spineand stretches the frontof your thighs.

Perform Child’s Pose to return your spine toa neutral position.

26 27

Clasp your elbows orwrists behind your back,step your right footforward approximately 3 feet and move intoPyramid Pose.

21

22

For information onPyramid Pose, seepage 162.

Pyramid Pose helpsstrengthen your legs,increase the flexibilityof your hips andimprove your balance.

Move into TriangleTwist.

For information onTriangle Twist, seepage 164.

Triangle Twistprovides an intensestretch to your legs.

23

25

28

Perform PyramidPose and TriangleTwist for your otherside and then returnto Mountain Pose.

STRENGTHENING PRACTICE (CONTINUED)

Strengthening Practice should take approximately 30 to 45 minutes to complete, in addition to the time you spend centering, warming up and relaxing.

It is important to perform Little Boat Pose and LittleBoat Twist at the end of this practice. These poses cool

down your body to help make the transition from thestrengthening poses to the relaxation portion of yourpractice. To relax after you have completed the poses,spend 5 to 15 minutes in Relaxation Pose shown onpage 242.

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Draw your kneestoward your chestand move into LittleBoat Pose.

For information onLittle Boat Pose, seepage 58.

Little Boat Posestretches your lowerback and helps yourbody cool down.

Extend your arms out to your sides atshoulder height, withyour palms facingdown.

Lower your knees tothe right toward thefloor and performLittle Boat Twist.

For information onLittle Boat Twist, seepage 60.

35 Little Boat Twist helpsprepare you for therelaxation portion ofyour practice.

Perform Little Boat Twist for your otherside.

37

Lie on your back withyour arms alongsideyour body, your legsextended and yourfeet together.

29 30 •

Raise both feet towardthe ceiling to form a90-degree angle withyour body and legsand then move intoShoulderstand.

For information onShoulderstand, seepage 222.

Shoulderstandstrengthens yourentire body.

Lie on your back withyour legs extended andyour feet and legstogether. Your armsshould be straight andyour palms should beon the floor underneathyou.

31

Lie on your back withyour knees bent andyour feet flat on thefloor, hip width apart.

33

32 Press your elbows into the floor to move into Fish Pose.

For information on Fish Pose, see page 210.

Fish Pose is a goodcounter pose forShoulderstandbecause the posestretches your neckin the oppositedirection.

34

36

STRENGTHENING PRACTICE (CONTINUED)

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Aabdominal

breath exercise, 37muscles, location on body, 24

Adho Mukha Svanasana, 188-189ankle joint, location on skeleton, 27Ardha Chandrasana (Crescent Moon Pose), 124-125Ardha Chandrasana (Half Moon Pose), 148-149Ardha Matsyendrasana, 86-87Ardha Padmasana, 78Ardha Salabhasana, 202-203Ardha Sarvangasana, 220-221arm stretches, 46-47

as part of Chair Yoga Warm-Up, 275Seated Warm-Up Sequence, 252Standing Warm-Up Sequence, 256

asana, 28Ashtanga Namaskar, 188-187Ashtanga Yoga, 8Ashwa Sanchalanasana, 180-181

Bback bends. See also specific pose

introduction to, 29when to perform, in yoga practices, 251

Baddha Konasana, 76-77balancing poses. See also specific pose

introduction to, 29when to perform, in yoga practices, 251

Balasana, 106-107Beginner Practice 1, 266-269Beginner Practice 2, 270-273Beginner Sun Salutation, 258-261benefits of

efficient breathing, 34relaxation, 17yoga, 10-11

for children, 22during pregnancy, 20emotional, 10mental, 10physical, 11for seniors, 23

Bhajan, Yogi, 9Bhakti Yoga, 6Bhujangasana, 196-197Bikram Yoga, 8blankets, as props, overview, 12

blocks, as props, overview, 13Boat Pose

Front Lying, 200-201. See also Front Lying Boat PoseLittle, 58-59. See also Little Boat PoseSeated, 88-89. See also Seated Boat Pose

bolsters, as props, overview, 13bones, location on skeleton, 26-27. See also specific boneBound Angle Forward Bend, 97

perform with blanket, 97Bound Angle Pose, 76-77

leg position, in Shoulderstand, 223as part of Seated Warm-Up Sequence, 253perform with

blanket, 76rocking motion, 77wall, 77

Reclined, 238-239. See also Reclined Bound Angle Posesupported, using wall, 219

Bow Pose, 206-207as part of Intermediate Practice, 288perform

holding one leg, 207with movement, 207with strap, 207

breastbone, location on skeleton, 26breath awareness

exercise, 36overview, 250

breathingduring poses, 35exercises

abdominal breath, 37breath awareness exercise, 36

Pelvic Tilt as, 56-57Three Part Breath, 38-39

meditation and, 18poses and, 28yoga and, 34-35

Bridge Pose, 208-209as part of Beginner Practice 2, 273perform with

bolster, 209hands on lower back, 209

Butterfly Pose, 77buttock muscles, location on body, 25

Ccalf muscles, location on body, 25Camel Pose, 214-215

as part of Strengthening Practice, 292

294

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perform withblanket, 214blocks, 215

Cat Stretch, 174-175Extended, 176-177. See also Extended Cat Stretchas part of

Beginner Practice 1, 266Relaxation Practice, 279Stress Management Practice, 283

perform with blanket, 175wrists supported, 175

Side, 173cautions, during pregnancy, 21centering, overview, 250Chair Forward Bend, 114-115

as part of Chair Yoga Practice, 276perform with table, 115

as part of Chair Yoga Practice, 277Chair Hip Stretch, 112

as part of Chair Yoga Practice, 277Chair Pose, 126-127

alternate arm positions for, 127as part of

Beginner Practice 2, 270Standing Warm-Up Sequence, 257

perform against wall, 127Chair Twist, 116-117

as part of Chair Yoga Practice, 277variations, 117

Chair Yoga Practice, 274-277Chair Yoga Warm-Up, 274-275chairs, as props, overview, 12chest muscles, location on body, 24Child’s Pose, 106-107

Extended, 107as part of

Beginner Practice 1, 267Beginner Practice 2, 272Beginner Sun Salutation, 260Intermediate Practice, 288Relaxation Practice, 281Strengthening Practice, 290, 292Stress Management Practice, 285

perform witharms folded, 107blanket, 107bolster, 107

children, yoga for, 22Choudhury, Bikram, 8classes, yoga, finding, 15clothes, yoga, 12

Cobra Pose, 196-197as part of

Beginner Practice 2, 272Intermediate Practice, 288Sun Salutation, 264

perform with movement, 197collar bone, location on skeleton, 26Complete Yoga Breath, 38-39counter poses

overview, 29, 250in Sun Salutation, 262

Cow Face Pose, 80-81as part of Intermediate Practice, 286perform

forward bend in, 81with strap, 81

Crescent Moon Pose, 124-125as part of

Beginner Practice 1, 268Stress Management Practice, 284

performagainst wall, 125with only one arm raised, 125

Crocodile Pose, 244-245alternate arm positions for, 245as part of Relaxation Practice, 280perform with blanket, cushion or towel, 245

crown of head, location on skeleton, 27

DDancer Pose, 140-141

as part of Strengthening Practice, 291perform with

strap, 141wall, 141

Dandasana, 72-73Dandayamana Yoga Mudra, 166-167Desikachar, T.K.V., 9Dhanurasana, 206-207diet, healthy, 19Dirgha Pranayama, 38-39Dog Pose

Downward-Facing, 188-189. See also Downward-Facing Dog Pose

Upward-Facing, 198-199. See also Upward-Facing Dog Pose

Downward-Facing Dog Pose, 188-189as part of

Beginner Practice 1, 267Beginner Sun Salutation, 259Strengthening Practice, 290Sun Salutation, 264

perform with wrists supported, 189

295

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EEagle Pose, 146-147

arm position, perform inMountain Pose, 147Seated Mountain Pose, 111

as part of Strengthening Practice, 291perform

against wall, 147Prayer Pose in, 147

Easy Pose, 74-75as part of

Relaxation Practice, 278, 279Seated Warm-Up Sequence, 252, 253Stress Management Practice, 282

performagainst wall, 75with blanket, 74, 75

Easy Pose Forward Bend, 96as part of Relaxation Practice, 279perform with blanket, 96

eatingbefore yoga practices, 30healthy, 19

Eight Point Pose, 186-187as part of Sun Salutation, 263perform with

blanket or towel, 186forearms on floor, 187movement, 187

elbow joint, location on skeleton, 27emotional benefits of

efficient breathing, 34yoga, 10

for children, 22during pregnancy, 20for seniors, 23

environment, yoga, creating a, 14exercises, breathing, 36-39Extended Cat Stretch, 176-177

as part of Beginner Practice 1, 266perform with

blanket or towel, 177wrists supported, 176

Extended Child's Pose, 107eye bags, as props, overview, 13

Ffinding a yoga class, 15Fish Pose, 210-211

as part of Intermediate Practice, 289Strengthening Practice, 293

performfrom Easy Pose, 211with bolster or blankets, 211

Five Pointed Star Pose, 122as part of Beginner Practice 1, 269

forearmbone, location on skeleton, 26muscles, location on body, 24-25

forward bends. See also specific poseintroduction to, 29when to perform, in yoga practices, 251

Front Lying Boat Pose, 200-201alternate arm positions for, 201as part of

Beginner Practice 2, 272Relaxation Practice, modified, 280

perform with one arm and leg raised, 201Full Yogic Breath, 38-39

GGarudasana, 146-147Gate Pose, 64-65

as part of Intermediate Practice, 286perform with blanket, 65

Goddess Pose, 123as part of Beginner Practice 2, 271

Gomukhasana, 80-81groin muscles, location on body, 24Guided Imagery, 17Guided Relaxation, 17

HHalasana, 224-225Half Locust Pose, 202-203

as part of Beginner Practice 2, 272perform with blanket, 203

Half Lotus Pose, 78alternate hand positions for, 78as part of Intermediate Practice, 286perform Prayer Pose in, 78

Half Moon Pose, 148-149as part of Strengthening Practice, 292perform against wall, 149

Half Shoulderstand, 220-221as part of Intermediate Practice, 289perform

Spinal Rocking to move into, 220using wall, 221

index

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hamstrings, location on body, 25Hatha Yoga, overview, 6, 8-9Head to Knee Pose, 98-99

as part of Seated Warm-Up Sequence, 253Stress Management Practice, 283

perform with blanket or cushion, 99strap, 98, 99

Reclined 230-231. See also Reclined Head to Knee Posehealth problems, and practicing yoga, 250healthy diet, 19Hero Pose, 92-93

perform with arms raised, 93blanket, 92, 93block, 92

Supported Reclining, 246-247. See also SupportedReclining Hero Pose

hipbone, location on skeleton, 26joint, location on skeleton, 27muscles, location on body, 24

hold, poses, length of time to, 28home, practicing yoga at, 14

IInclined Plane Pose, 212-213

as part of Strengthening Practice, 291perform with knees bent, 213

instructor, yoga, choosing a, 15Integral Yoga, 8Intermediate Practice, 286-289inversions. See also specific pose

introduction to, 29when to perform, in yoga practices, 251

Iyengar, B.K.S., 8, 9Iyengar Yoga, 8

JJanu Sirsasana, 98-99jaw bone, location on skeleton, 26Jnana Yoga, 7joints, location on skeleton, 27Jois, K. Pattabhi, 8journals, yoga, 30

KKapotasana, 66-67Karma Yoga, 6

Knee Down Twist, 236-237as part of

Beginner Practice 2, 273Stress Management Practice, 285

knee joint, location on skeleton, 27Knee to Chest Pose

Raised, 232-233Seated, 113. See also Seated Knee to Chest Pose

Kripalu Yoga, 9Kripalvananda, 9Krishnamacharya, Shri, 9Kriya Yoga, 7Kundalini Yoga, type of

Hatha Yoga, 9Tantra Yoga, 7

LLeg Raises, 54-55

as part of Beginner Practice 2, 273Legs Up the Wall Pose, 218-219

as part of Relaxation Practice, 281Stress Management Practice, 285

perform with knees bent, 219legs separated, 219

length, average, of yoga practices, 250lessons, yoga, finding, 15Lion Pose, 91Little Boat Pose, 58-59

as part of Beginner Practice 2, 273Reclined Warm-Up Sequence, 254, 255Strengthening Practice, 292, 293

perform with one leg

bent, 59extended, 59

as part of Reclined Warm-Up Sequence, 255rocking motion, 59

Little Boat Twist, 60-61as part of

Reclined Warm-Up Sequence, 255Strengthening Practice, 292, 293

perform with movement, 61Locust Pose, 204-205

alternate arm position for, 205Half, 202-203. See also Half Locust Poseas part of Intermediate Practice, 288perform with blanket, 205

Lord of the Dance Pose, 140-141

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Lotus Pose, 79Half, 78. See also Half Lotus Poseperform with blanket, 79

lower back muscles, location on body, 25Lunge Pose, 180-181

as part of Beginner Practice 1, 267Beginner Sun Salutation, 259, 261Sun Salutation, 263, 264

perform with arms extended, 181blanket, 180blocks, 181

MMakarasana, 244-245mantra, defined, 7, 18Mantra Yoga, 7Marjarasana, 174-175mats, yoga, 12Matsyasana, 210-211meditation

perform inEasy Pose, 74Half Lotus Pose, 78Hero Pose, 92Integral Yoga, 8Kripalu Yoga, 9Kundalini Yoga, 9Lotus Pose, 79Seated Mountain Pose, 110Sivananda Yoga, 9Thunderbolt Pose, 90

sitting positions for, 18yoga and, 18

mental benefits of efficient breathing, 34yoga, 10

for children, 22during pregnancy, 20for seniors, 23

mid back muscles, location on body, 25minutes, average number of, to spend on poses, in yoga

practices, 250Mountain Pose, 120-121

as part of Beginner Practice 1, 268, 269Beginner Practice 2, 270, 271Beginner Sun Salutation, 258Intermediate Practice, 286, 287Standing Warm-Up Sequence, 256Strengthening Practice, 291, 292Stress Management Practice, 283, 284Sun Salutation, 262

performagainst wall, 121Eagle Pose arm position in, 147with arms extended, 121

as part ofBeginner Practice 2, 270Standing Warm-Up Sequence, 256

Seated, 110-111. See also Seated Mountain Posemuscles, location on body, 24-25. See also specific musclemuscular system, 24-25

NNamaste, 48Natarajasana, 140-141Navasana, 88-89neck

muscles, location on body, 24stretches, 42-43, 45

as part of Chair Yoga Warm-Up, 274Relaxation Practice, 278Seated Warm-Up Sequence, 252

performon chair, 42in Sphinx Pose, 195

Oom, 7, 18osteoporosis, 172, 178, 184

PPadmasana, 79Parighasana, 64-65Parivrtta Parsvakonasana, 160-161Parivrtta Trikonasana, 164-165Parsva Pavana Muktasana, 60-61Parsva Sukhasana, 84-85Parsvakonasana, 132-133Parsvottanasana, 162-163Paschimottanasana, 100-101Patanjali, 5Pavana Muktasana, 58-59Pelvic Tilt, 56-57

as part of Reclined Warm-Up Sequence, 254pelvis, location on skeleton, 26physical benefits, of

efficient breathing, 34yoga, 11

for children, 22during pregnancy, 20for seniors, 23

index

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Pigeon Pose, 66-67as part of Strengthening Practice, 290perform with rocking motion, 67

Plank Pose, 184-185as part of Sun Salutation, 263perform with

knees on floor, 185leg raised, 185

Plow Pose, 224-225alternate arm position for, 225as part of Intermediate Practice, 289supported, using hands, 225

poses. See also specific poseaverage number of minutes to spend on, in yoga

practices, 250to avoid, during pregnancy, 21introduction, 28-29length of time to hold, 28order of, in yoga practices, 251types of, 28-29in yoga practices, 31

practices, yoga Beginner Practice 1, 266-269Beginner Practice 2, 270-273Beginner Sun Salutation, 258-261Chair Yoga Practice, 274-277creating personal, 250-251Intermediate Practice, 286-289Relaxation Practice, 278-281Strengthening Practice, 290-293Stress Management Practice, 282-285Sun Salutation, 262-265tips for, 30-31

prana, 35Prasarita Padottanasana, 156-157Prayer Pose, 48

as part of Beginner Sun Salutation, 258, 261Chair Yoga Warm-Up, 274Standing Warm-Up Sequence, 256Sun Salutation, 262, 265

perform in Eagle Pose, 147Half Lotus Pose, 78Seated Mountain Pose, 111Squat Pose, 68-69Tree Pose, 142

Reverse, 48pregnancy

cautions during, 21poses to avoid during, 21recommended poses during

Bound Angle Pose, 76Right Angle Pose, 152-153

yoga and, 20-21

props, 12-13 in Iyengar Yoga, 8

pubic bone, location on skeleton, 26Purvottanasana, 212-213Pyramid Pose, 162-163

as part of Strengthening Practice, 292perform

Reverse Prayer Pose in, 163with blocks, 163

RRag Doll Pose, 168-169

as part of Standing Warm-Up Sequence, 257Stress Management Practice, 284

performagainst wall, 169with movement, 169

Raised Knee to Chest Pose, 232-233Raja Yoga, 7Reclined Bound Angle Pose, 238-239

as part of Relaxation Practice, 281perform with

blanket, 238, 239bolster or padded block, 239

Reclined Head to Knee Pose, 230-231perform with blanket or towel, 231

Reclined Leg Stretch, 228-229as part of Reclined Warm-Up Sequence, 255perform with

blanket, 228one knee bent, 229strap, 228-229

Reclined Thigh-Over-Thigh Twist, 234-235Reclined Warm-Up Sequence, 254-255

perform before Relaxation Practice, 278Stress Management Practice, 282

Reclining Hero Pose, Supported, 246-247. See also Supported Reclining Hero Pose

relaxationbenefits of, 17poses. See also specific pose

introduction to, 29when to perform, in yoga practices, 251

techniquesGuided Imagery, 17Guided Relaxation, 17Tense-Relax, 17Yoga Nidra, 17

yoga and, 16-17relaxation period, in yoga practices, 251

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Relaxation Pose, 242-243as part of Reclined Warm-Up Sequence, 254, 255perform

afterBeginner Practice 1, 266Intermediate Practice, 288Strengthening Practice, 292

withblanket, 242, 243bolster or pillow, 243chair, 243eye bag, 243

in yoga practices, 251Relaxation Practice, 278-281restorative poses, introduction to, 29. See also specific poseReverse Prayer Pose, 48

perform in Pyramid Pose, 163Reverse Right Angle, 160-161ribs, location on skeleton, 26Right Angle Pose, 152-153

as part of Standing Warm-Up Sequence, 257Rock the Baby, 52-53

as part of Intermediate Practice, 286perform on chair, 53

Rocking Bow, 207Rocking Chair, 50-51routines, yoga, creating personal, 250-251

Ssacrum, location on skeleton, 27Salabhasana, 204-205Sarvangasana, 222-223Satchidananda, Swami, 8Savasana, 242-243Seal of Yoga, The, 104-105Seated Boat Pose, 88-89

perform with strap, 89Seated Forward Bend, 100-101

as part of Strengthening Practice, 290perform with

blanket, 100, 101bolster, 101

Seated Half Spinal Twist, 86-87as part of Intermediate Practice, 289perform with blanket, 86

Seated Knee to Chest Pose, 113as part of Chair Yoga Practice, 277

Seated Mountain Pose, 110-111as part of

Chair Yoga Practice, 276, 277Chair Yoga Warm-Up, 274, 275

performEagle Pose arm position in, 111Prayer Pose in, 111with arms extended, 111

as part of Chair Yoga Practice, 276with movement, 111

seated poses, introduction to, 28. See also specific poseSeated Side Bend, 82-83

as part of Relaxation Practice, 279Seated Warm-Up Sequence, 253

performon chair, 83

as part of Chair Yoga Practice, 276with blanket, 83

Seated Warm-Up Sequence, 252-253perform before

Beginner Practice 1, 266Beginner Practice 2, 270

Seated Wide Angle Forward Bend, 102-103perform with

blanket, 103bolster, 103chair, 103wall, 103

Seated Yoga Mudra Pose, 104-105as part of Stress Management Practice, 285perform with

blanket, 105strap, 105

seniorsrecommended yoga practice for, Chair Yoga Practice, 274yoga for, 23

sequences, warm-up, overview, 250Setu Bhandasana, 208-209shin, bone, location on skeleton, 26shoulder

joint, location on skeleton, 27muscles, location on body, 24-25stretches, 44-45

as part of Chair Yoga Warm-Up, 275Relaxation Practice, 278Seated Warm-Up Sequence, 252

perform on chair, 44Shoulderstand, 222-223

Half, 220-221. See also Half Shoulderstandas part of Strengthening Practice, 293perform with

Bound Angle Pose leg position, 223 scissor motion, 223

Side Angle Pose, 132-133as part of

Beginner Practice 1, 269Intermediate Practice, 287

index

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performagainst wall, 132with block, 133

Side Angle Twist, 160-161as part of Intermediate Practice, 287perform

from Lunge Pose, 161with block, 161

Side Cat Stretch, 173Simple Twist, 84-85

as part of Relaxation Practice, 279Seated Warm-Up Sequence, 253Stress Management Practice, 282

perform with blankets, 85one leg extended, 85

sittingbones, location on skeleton, 26positions, for meditation, 18

Sivananda, Swami, 9Sivananda Yoga, 9skeletal system, 26-27sole of foot, location on skeleton, 27Sphinx Pose, 194-195

as part of Relaxation Practice, 280Stress Management Practice, 284

performneck stretch in, 195with blanket, 195

Spinal Rocking, 50-51as part of Stress Management Practice, 282perform

to move into Half Shoulderstand, 220Plow Pose, 225

with blanket, 50Spinal Roll, 49

as part ofBeginner Practice 1, 268Stress Management Practice, 283

spinelocation on skeleton, 27parts of, 27

Squat Pose, 68-69as part of

Beginner Practice 1, 268Stress Management Practice, 283

perform withblanket, 69movement, 69wall, 69

Staff Pose, 72-73as part of

Intermediate Practice, 286, 288Strengthening Practice, 290Stress Management Practice, 282

performagainst wall, 73with blanket, 72, 73

Standing Back Bend, 192-193as part of Sun Salutation, 262, 265perform with hands on lower back, 193variation, 193

as part of Stress Management Practice, 284Standing Forward Bend, 154-155

as part of Beginner Practice 2, 271Sun Salutation, 263, 265

perform with table, 155Standing Forward Bend Twist, 158-159

as part of Intermediate Practice, 287perform with blocks, 159

Standing Hand to Toe Pose, 144-145perform with strap, 145

standing poses. See also specific poseintroduction to, 28when to perform, in yoga practices, 251

Standing Warm-Up Sequence, 256-257Standing Wide Angle Forward Bend, 156-157

as part of Intermediate Practice, 287perform with

blocks, 156wall, 157

Standing Yoga Mudra Pose, 166-167as part of Beginner Practice 1, 269perform with strap, 167

sticky mats, 12Stork Pose, 138-139

alternate arm positions for, 139as part of Beginner Practice 2, 270perform using wall, 139

straps, yoga, as props, overview, 12Strengthening Practice, 290-293Stress Management Practice, 282-285stretches

arm, 46-47as part of

Chair Yoga Warm-Up, 275Seated Warm-Up Sequence, 252Standing Warm-Up Sequence, 256

neck, 42-43, 45 as part of

Chair Yoga Warm-Up, 274Relaxation Practice, 278Seated Warm-Up Sequence, 252

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performon chair, 42in Sphinx Pose, 195

shoulder, 44-45as part of

Chair Yoga Warm-Up, 275Relaxation Practice, 278Seated Warm-Up Sequence, 252

perform on chair, 44Sukhasana, 74-75Sun Salutation, 262-265

Beginner, 258-261when to perform, in yoga practices, 251

Supported Reclining Hero Pose, 246-247as part of Relaxation Practice, 281

Supta Baddha Konasana, 238-239Supta Matsyendrasana, 236-237Supta Navasana, 200-201Supta Padangusthasana, 228-229Supta Parivartanasana, 234-235Supta Virasana, 246-247Surya Namaskar, 262-265Surya Namaskar Variation, 258-261

TTable Balancing Pose, 178-179

as part of Beginner Practice 1, 266perform with

blanket or towel, 179wall, 179

Table Pose, 172as part of

Beginner Practice 1, 266, 267Beginner Sun Salutation, 259, 260Relaxation Practice, 279Strengthening Practice, 290Stress Management Practice, 283

Tadasana, 120-121Tantra Yoga, 7teacher, yoga, choosing a, 15Tense-Relax Technique, 17thigh

bone, location on skeleton, 26muscles, location on body, 24

Thread the Needle Pose, 182-183as part of Relaxation Practice, 280perform with blanket or towel, 182, 183variation, 183

Three Part Breath, 38-39perform with

blanket, 39pillow, 39

Thunderbolt Pose, 90-91as part of Beginner Practice 1, 268perform with

arms raised, 91blanket or cushion, 90, 91

timeamount to spend on

each pose, in yoga practices, 250a yoga practice, 250

of day, to practice yoga, 14, 30tips, for yoga practices, 30-31traveling, yoga practice to perform while, Chair Yoga Practice, 274Tree Pose, 142-143

as part of Intermediate Practice, 286perform

Prayer Pose in, 142using wall, 143

Triangle Pose, 134-135as part of

Beginner Practice 2, 271Strengthening Practice, 291

performagainst wall, 134with block, 135

Triangle Twist, 164-165as part of Strengthening Practice, 292perform with block, 164

Trikonasana, 134-135twists. See also specific pose

Chair Twist, 116-117introduction to, 29Knee Down Twist, 236-237Little Boat Twist, 60-61Reclined Thigh-Over-Thigh Twist, 234-235Seated Half Spinal Twist, 86-87Side Angle Twist, 160-161Simple Twist, 84-85Standing Forward Bend Twist, 158-159Triangle Twist, 164-165when to perform, in yoga practices, 251

types of Hatha Yoga, 8-9. See also specific typeposes, 28-29yoga, 6-7. See also specific type

UUpavista Konasana, 102-103upper

armbone, location on skeleton, 26muscles, location on body, 24-25

back muscles, location on body, 25

index

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303

Upward-Facing Dog Pose, 198-199as part of Beginner Sun Salutation, 260

Urdhva Mukha Svanasana, 198-199Ustrasana, 214-215Utkatasana, 126-127Uttanasana, 154-155Utthita Hasta Padangusthasana, 144-145

VVajrasana, 90-91Victory Squat, 123Viniyoga, 9Viparita Karani, 218-219Virabhadrasana I, 128-129Virabhadrasana II, 130-131Virasana, 92-93Vrksasana, 142-143

Wwalls, as props, overview, 13warm-up sequences

Chair Yoga Warm-Up Sequence, 274-275overview, 250Reclined Warm-Up Sequence, 254-255Seated Warm-Up Sequence, 252-253Standing Warm-Up Sequences, 256-257

Warrior Pose, Yoga Mudra, 167Warrior I Pose, 128-129

alternate arm positions for, 129as part of Beginner Practice 2, 271perform back bend in, 129

Warrior II Pose, 130-131alternate arm positions for, 131as part of Beginner Practice 1, 269perform against wall, 131

Windmill Pose, 62-63as part of Reclined Warm-Up Sequence, 254

Wind-Relieving Pose, 62-63work, yoga practice to perform at, Chair Yoga Practice, 274wrist

joint, location on skeleton, 27rotations, as part of Beginner Practice 1, 268

Yyoga

benefits of, 10-11for children, 22during pregnancy, 20emotional, 10

mental, 10physical, 11for seniors, 23

for children, 22classes, finding, 15clothes, 12definition of, 4, 5environment, creating a, 14instructor, choosing a, 15introduction to, 4-5journals, 30lessons, finding, 15mats, as props, overview, 12meditation and, 18origins of, 5practices. See also specific practice

average length of, 250creating personal, 250-251eating before, 30order of poses in, 251poses in, 31tips for, 30-31

practicing, at home, 14pregnancy and, 20-21props, 12-13

in Iyengar Yoga, 8relaxation and, 16-17routines, creating personal, 250-251for seniors, 23straps, as props, overview, 12teacher, choosing a, 15types of, 6-7

Yoga Mudra, 104-105Yoga Mudra Pose

Seated, 104-105. See also Seated Yoga Mudra PoseStanding, 166-167. See also Standing Yoga Mudra

Yoga Mudra Warrior Pose, 167Yoga Nidra, 17Yoga Sutras, 5yuj, 5