Below are all the bolster yoga poses within the Yoga Genie Lesson Planner…

Bike Ride

Level: Intermediate
Position: Seated & Floor
Types: Abdominal Toner, Hip Opener, Inversion, Stretch

Lie on back with knees bent. Feet flat on floor. Press into feet. Lift hips. Place bolster under pelvis. Bring arms to side. Raise both legs and ride an imaginary bike.

Bound Angle Reclining
Supta Baddha Konasana

Level: Beginner
Position: Seated & Floor
Types: Back Bend, Balance, Chest Opener, Hip Opener, Relaxation, Stretch

Get two blocks. Sit cross legged in front of bolster. Place block under right and left legs. Lean back onto bolster. Knees on blocks. Arms rest to sides.

Bound Angle Reclining (strap)
Supta Baddha Konasana

Level: Beginner
Position: Seated & Floor
Types: Back Bend, Balance, Chest Opener, Hip Opener, Relaxation, Stretch

Get two blocks and a strap. Adjust strap so it becomes a big circle. Sit cross legged and knees bent in front of bolster. Place block under right and left legs. Tighten strap as much as you need to so that it supports legs. Rest back on bolster. Knees supported on blocks. Arms rest to sides.

Bridge 1
Setu Bandha Sarvangasana

Level: Beginner
Position: Seated & Floor
Types: Abdominal Toner, Balance, Chest Opener, Inversion, Strengthen

Lie on back. Knees bent. Feet flat on floor. Press into feet. Lift hips. Place bolster under pelvis. Bring arms out to side. Suck belly button in towards spine. Draw knees to chest.

Bridge 2
Setu Bandha Sarvangasana

Level: Beginner
Position: Seated & Floor
Types: Abdominal Toner, Balance, Chest Opener, Inversion, Strengthen, Wrists & Arms

Lie on back. Knees bent. Feet flat on floor. Press into feet. Lift hips. Place bolster under pelvis. Bring arms behind. Suck belly button towards spine. Draw knees into chest as a counter pose.

Bridge 3
Setu Bandha Sarvangasana

Level: Beginner
Position: Seated & Floor
Types: Abdominal Toner, Balance, Chest Opener, Inversion, Strengthen, Wrists & Arms

Lie on back. Knees bent. Feet flat on floor. Press into feet. Lift hips. Place bolster under pelvis. Bring arms behind. Place block between knees. Squeeze the block. Suck belly button towards spine. Draw knees into chest as a counter.

Child
Balasana

Level: Beginner
Position: Seated & Floor
Types: Forward Bend, Hip Opener, Inversion, Relaxation, Stretch

Sit with bolster between knees. Lower head & body onto bolster. Bring check to one side. Bring check to other side.

Easy Pose
Sukhasana

Level: Beginner
Position: Seated & Floor
Types: Hip Opener, Stretch

Sit on bolster. Cross legs. Lower knees as far as comfortable. Lengthen spine. Rest palms on knees.

Fish 1
Matsyasana

Level: Beginner
Position: Seated & Floor
Types: Back Bend, Chest Opener, Inversion, Relaxation, Stretch

Put bolster to side. Lie on back. Bring feet close to buttocks. Lift hips. Slide bolster under back. Allow shoulders to descend. Let head touch floor. Reach arms up and behind. Fold arms so hands touch elbows. Relax face. Release on exhale by bringing arms to side.

Fish 2
Matsyasana

Level: Beginner
Position: Seated & Floor
Types: Back Bend, Chest Opener, Inversion, Relaxation, Stretch, Wrists & Arms

Sit in front of bolster and block. Rest upper back on bolster and place head on block. Rotate shoulders open. Feel shoulders descending to mat. Breath into upper body. On exhale extend arms up. Let palms touch.

Fish 3
Matsyasana

Level: Beginner
Position: Seated & Floor
Types: Back Bend, Chest Opener, Inversion, Relaxation, Stretch, Wrists & Arms

Put bolster and block to side. Lie on back. Feet to buttocks. Lift hips. Slide bolster under lower back. Shoulders to descend. Head touches floor. Take block in hands and lower behind. Feel middle of spine stretching. Hold. Return.

Fish 4
Matsyasana

Level: Beginner
Position: Seated & Floor
Types: Back Bend, Chest Opener, Inversion, Relaxation, Stretch

Sit in front of bolster. Lie on it. Let hands and feet flop to side. Stretch in opposite direction by bringing knees to chest.

Fish 5
Matsyasana

Level: Beginner
Position: Seated & Floor
Types: Back Bend, Chest Opener, Inversion, Relaxation, Stretch, Wrists & Arms

Put bolster next to you. Lie on back. Bring feet in close to buttocks. Lift hips high. Slide bolster under back. Allow shoulders to descend. Let head touch floor. Imagine doing back stroke with arms by pushing against feet and swinging arms back.

Fish 6
Matsyasana

Level: Beginner
Position: Seated & Floor
Types: Back Bend, Chest Opener, Inversion, Relaxation, Stretch

Place rolled up blanket under knees (help release lower back). Rest hands on lower belly and feel the movement of your breath.

Hero
Virasana

Level: Intermediate
Position: Seated & Floor
Types: Abdominal Toner, Back Bend, Chest Opener, Hip Opener, Stretch

Place bolster behind you. From kneeling position scoop tailbone under. Lean back onto bolster. To exit bring chin to chest and push off with hands. Keep core activated.

Knee to chest
Apanasana

Level: Beginner
Position: Seated & Floor
Types: Abdominal Toner, Hip Opener, Inversion, Stretch, Wrists & Arms

Put bolster to side. Lie on back. Bring feet close to buttocks. Lift hips. Slide bolster under hips. Straighten one leg at a time. Bring knees to chest. Interlock fingers.

Kneeling

Level: Beginner
Position: Seated & Floor
Types: Abdominal Toner, Stretch

Sit in hero pose (kneeling) on bolster. Release shoulder blades away from ears.

Leg Lift

Level: Beginner
Position: Seated & Floor
Types: Abdominal Toner, Chest Opener, Hip Opener, Inversion, Stretch

Lie on back with knees bent. Feet flat on floor. Press into feet. Lift hips. Place bolster under pelvis. Bring arms to side. Raise one leg at a time. Suck belly button towards spine. Draw knees into chest as a counter.

Legs Up

Level: Beginner
Position: Seated & Floor
Types: Abdominal Toner, Inversion, Strengthen

Put bolster to side. Lie on back. Bring feet close to buttocks. Lift hips up. Slide bolster under hips. Raise legs.

Legs Up Wall 

Level: Beginner
Position: Seated & Floor
Types: Abdominal Toner, Inversion

Bring hips sideways up against a wall. Lie down. Swing legs overhead. Press feet into wall. Lift hips. Slide bolster under. When coming out of pose make sure knees are bent and roll to side.

Pigeon

Level: Beginner
Position: Seated & Floor
Types: Abdominal Toner, Chest Opener, Core, Forward Bend, Hip Opener, Inversion, Stretch

Bring bolster horizontally in front of you. Come into Down Dog with head just above bolster. Raise right leg. Sit right hip on bolster. Keep body upright.

Pigeon (half pigeon with arms forward) 

Level: Intermediate
Position: Seated & Floor
Types: Abdominal Toner, Chest Opener, Core, Forward Bend, Hip Opener, Inversion, Stretch

Bring bolster horizontally in front of you. Come into Down Dog with head just above bolster. Raise right leg. Sit right hip on bolster. Keep body upright. Lower onto forearms. Release head to floor. Straighten arms. Feel shin moving to parallel. Repeat on other leg.

Pigeon (half pigeon on forearms) 

Level: Beginner
Position: Seated & Floor
Types: Abdominal Toner, Chest Opener, Core, Forward Bend, Hip Opener, Inversion, Stretch, Wrists & Arms

Bring bolster horizontally in front. Come into Down Dog with head just above bolster. Raise right leg. Sit right hip on bolster. Keep body upright. Lower down onto forearms.

Reclined Hero 

Level: Beginner
Position: Seated & Floor
Types: Abdominal Toner, Back Bend, Chest Opener, Core, Hip Opener, Stretch

Begin in hero (kneeling). Lower back toward floor. Lean onto hands, then forearms, then elbows. Place hands on back of pelvis. Release lower back and upper buttocks by spreading flesh down toward tailbone. Finish reclining onto bolster. If front ribs jut up sharply use hands to press front ribs down slightly and lift pubic bone toward navel. This will lengthen lower back and lower it toward floor (If no’t, raise onto a higher support). Lay arms and hands on floor, palms up. Sink tops of thighs deep into hip sockets. It’s ok to lift knees off mat a little to soften groins. Allow a little space between knees (as long thighs remain parallel to each other). Do not allow knees to splay apart wider than hips (will cause strain on hips/lower back). Hold. To release, press forearms against floor and come onto hands. Use hands to lift torso into Hero (Virasana). Come up leading with sternum (not head).

Reclining Tree 

Level: Beginner
Position: Seated & Floor
Types: Hip Opener, Relaxation

Sit facing front of mat. Legs extended. Sacrum against base of inclined bolster. Lie back over inclined bolster. Bend right knee and let it fall open to the side, bringing right foot to inside of left thigh. Drape arms to sides. Palms face up. Rest. Repeat on left side.

Recovery Position

Level: Beginner
Position: Seated & Floor
Types: Hip Opener, Relaxation, Stretch, Twist

Sit beside bolster (pointing away from you). Bring hip and knees close to bolster. Twist towards bolster. Lay on bolster with head facing in the same direction as knees. Repeat on other side.

Reclined Twist

Level: Intermediate
Position: Seated & Floor
Types: Abdominal Toner, Chest Opener, Core, Hip Opener, Inversion, Relaxation, Strengthen, Twist

Lie on back. Knees bent. Feet flat on floor. Press into feet and lift hips. Place bolster under pelvis. Bring arms to side. Turn hips to side. Drop top knee over hip. Turn chest towards ceiling. Reach bottom leg away. Bring arms behind. Allow belly to drop to spine.

Savasana

Level: Beginner
Position: Seated & Floor
Types: Relaxation

Place bolster horizontally on mat and a block for head to rest on. Set elbows on bolster. Let arms go out to sides. Rest head on block. Don’t have head higher than bolster. Rotate shoulders open. Feel shoulders descending to mat. Breath into upper torso.

Savasana

Level: Beginner
Position: Seated & Floor
Types: Relaxation

Place rolled up blanket under knees (release lower back). Place neck pillow, headrest or rolled up blanket under head. Place bolster under upper back. Arms out to sides.

Scissors 1

Level: Intermediate
Position: Seated & Floor
Types: Abdominal Toner, Core, Inversion, Strengthen

Lie on back. Bring feet close to buttocks. Lift hips. Slide bolster under hips. Raise legs. Scissor legs back and forth. Begin with small range of motion and build up.

Scissors 2

Level: Intermediate
Position: Seated & Floor
Types: Abdominal Toner, Core, Inversion, Strengthen

Put bolster to side. Lie on back. Bring feet close to buttocks. Lift hips. Slide bolster under hips. Point knees to ceiling. Raise legs. Scissor legs back and forth. Hold onto back of right leg. Scissor legs. Hold onto back of left leg.

Below are all the seated & floor poses within the Yoga Genie Lesson Planner…

Ankle Bending Pose

Gulf Naman (Also Known as: Ankle Stretch Pose, Dandasana, Staff Pose)

Video: How to practice Ankle Bending pose
Level: Beginner
Position: Seated & Floor
Chakras: Base, Sacral, Third Eye, Crown
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)

Type: Warm up

Anatomy: Ankle

Main Benefits: Ankle Bending Pose is a perfect warm-up yoga pose to prepare the body for more intense yoga poses and yoga sequences. Improve circulation through ankles and feet. Muscles, ligaments and tendons of the ankle joint are stretched improving range of motion. Improved blood circulation (you can feel the pulse where artery runs in front of ankle at middle of top of foot). Keeps entire leg strong and flexible. Improves all balance poses (makes perfect prep pose for balance poses). Must do stretch for runners (repeated pressure from running at ankles and feet can lead to injury).

Yoga Therapy Benefits: Anxiety, Leg Congestion, Lower Back, Middle Back, Poor Posture, Psoas. 

Steps:

Part I Toe Wiggles:

• Sit with legs extended.
• Both ankles together.
• Place both hands behind pelvis.
• Lean back. Look at feet. Wiggle toes back and forth.

Part II Ankle Bending:

• Move ankles back and forth

Part III Ankle Rotations:

• Rotate right foot clockwise several times, and then anticlockwise.
• Repeat with left foot.

Ankle Rotation Pose

Gulf Naman (Also Known as: Ankle Stretch Pose, Dandasana, Staff Pose)

Video: How to practice Ankle Rotation pose
Level: Beginner
Position: Seated & Floor
Chakras: Base, Sacral, Third Eye, Crown
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)

Type: Warm up

Anatomy: Ankle

Main Benefits: Improve circulation through ankles and feet. Muscles, ligaments and tendons of the ankle joint are stretched improving range of motion. Improved blood circulation (you can feel the pulse where artery runs in front of ankle at middle of top of foot). Keeps entire leg strong and flexible. Improves all balance poses (makes perfect prep pose for balance poses). Must do stretch for runners (repeated pressure from running at ankles and feet can lead to injury).

Yoga Therapy Benefits: Anxiety, Leg Congestion, Lower Back, Middle Back, Poor Posture, Psoas. 

Steps:

• Sit with legs extended.
• Circle left foot one way, then the other.
• Circle right foot one way, then the other.

Archer Pose

Akarna Dhanurasana (Also Known as: Shooting Bow Pose)

Video: How to practice Archer pose
Level: Advanced
Position: Seated & Floor
Chakras: Base, Sacral
Dosha: Kapha, Pitta
Drishti: Padayoragre (tips of feet)

Type: Ab Toner, Hip Opener, Side Bend, Strengthen, Stretch, Twist, Wrists & Arms

Anatomy: Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Knees, Lower Back, Psoas, Wrists & Arms, Upper Back.

Main Benefits: Core. Hip mobility. Strengthens arms. Stretches arms & legs.

Yoga Therapy Benefits: Confidence Building, Constipation, Indigestion, Leg Congestion, Menopause. 

Steps:

• Sit with legs extended (staff). Back straight.
• Bring right foot in so only left leg is straight.
• Hold onto big toe of left foot.
• Interlock fingers around big toe of right foot and lift right foot up towards ear.
• Fix gaze onto left foot like an archer eyeing a target.
• Hold. Repeat on other side.

Modifications & Alternatives:

• Staff pose
• Staff against wall pose
• Staff pose seated on folded blanket pose
• Greeting the earth pose
• Cradle with straight leg pose
• Leaning seated tree pose
• Seated knee rotations
• Staff with hands overhead
• Seated hip rotations
• Staff with block against wall pose

Bananan Pose

Bananasana (Also Known as: Supine Side Bend Pose, Supine Palm Tree Pose, Supine Crescent Moon Pose)

Video: How to practice Bananasana pose
Level: Intermediate
Position: Seated & Floor
Chakras: Solar Plexus
Dosha: Pita
Drishti: Up (Urdhva)

Type: Abdominal Toner, Core, Side Bend, Stretch, Warm ups, Wrists & Arms

Anatomy: Arms & Shoulders, Core, Lower Back, Middle Back, Neck, Psoas, Wrists & Arms, Upper Back

Main Benefits: Stretch whole side of body.

Yoga Therapy Benefits: Asthma, Back Pain, Digestion, Indigestion, Leg Congestion, Poor Posture. 

Steps:

• Lie on back with legs together and straight.
• Reach arms overhead.
• Clasp hands or elbows.
• With buttocks glued to mat, move feet and upper body to the right.
• Arch like a ripe banana. Don’t twist or roll hips off the floor.
• Slowly move feet further to right, and pull upper body further to right.
• Swap sides.

Modifications & Alternatives: 

• Savasana
• Supine With Arms Raised Pose
• Supine With Knees Bent Pose
• Supine With Arms Behind Pose

Bharadvajasana I

Bharadvajasana I (Also Known as: Torso Stretch Pose)

Video: How to practice Bharadvajasana I pose
Level: Advanced
Position: Seated & Floor
Chakras: Base, Sacral, Third Eye, Crown
Dosha: Kapha, Pitta
Drishti: Side (Parshva)

Type: Abdominal Toner, Chest Opener, Core, Hip Opener, Stretch, Twist, Wrists & Arms

Anatomy: Arms & Shoulders, Core, Hips, Knees, Lower Back, Neck, Psoas, Wrists & Arms

Main Benefits: Stretches spine, shoulders, and hips. Relieves lower backache.

Yoga Therapy Benefits: Arthritis, Back Pain, Constipation, Depression, Diabetes, Fatigue, Herniated (Slipped) Spinal Disc, Kidney Disorders, Indigestion, Lumbago, Obesity, Neck Pain, Poor Posture, Sexual Debility, Stress 

Steps:

• Begin in Staff Pose (seated with both legs extended & elongate through spine).
• Bend both knees.
• Swing heels to outside of right hip as knees allow gravity to guide them towards the ground (as if bringing left leg into Easy Pose and right leg nearly into Hero Pose).
• Lengthen from tailbone up through crown of head.
• On exhale, start to twist torso to left.
• Hook back of right hand around front of left knee.
• Inhale and lengthen.
• Exhale, walk left finger tips behind back and around to right.
• Wrap left arm around back. Grasp right bicep with left hand.
• Gaze to left side.

Modifications & Alternatives:

• Bharadvajasana II Pose
• Bharadvajasana Twist Pose
• Revolved Staff Pose
• Sit On Chair And Twist Pose
• Seated Twist Pose

Bharadvajasana II

Bharadvajasana II (Also Known as: Torso Stretch Pose)

Video: How to practice Bharadvajasana II pose
Level: Advanced
Position: Seated & Floor
Chakras: Base, Sacral, Third Eye, Crown
Dosha: Kapha, Pitta
Drishti: Side (Parshva)

Type: Abdominal Toner, Chest Opener, Core, Hip Opener, Stretch, Twist, Wrists & Arms

Anatomy: Arms & Shoulders, Core, Hips, Knees, Lower Back, Middle Back, Neck, Psoas, Wrists & Arms

Main Benefits: Stretches spine, shoulders, and hips. Relieves lower backache.

Yoga Therapy Benefits: Arthritis, Back Pain, Constipation, Depression, Diabetes, Fatigue, Herniated (Slipped) Spinal Disc, Kidney Disorders, Indigestion, Lumbago, Obesity, Neck Pain, Poor Posture, Sexual Debility, Stress 

Steps:

• Sit with both legs extended.
• Bend right knee bringing leg into Half Hero Pose (right heel just outside of right hip and resting right shin on mat).
• Bring left leg into Half Lotus (bend left knee and rest left foot on right hip crease. Relax hips. Allow knee to settle toward the mat).
• Exhale, wrap left arm around back until fingers reach left foot for a bind.
• Inhale and lengthen spine.
• Exhale, twist to left.
• Extend right arm to left, placing back of right hand to top of left knee.
• Gaze to the left.
• Repeat on other side.

Modifications & Alternatives:

• Bharadvajasana I Pose
• Bharadvajasana Twist Pose
• Revolved Staff Pose
• Sit On Chair And Twist Pose
• Seated Twist Pose

Bharadvajasana Twist

Bharadvajasana  (Also Known as: Torso Stretch Twist Pose)

Video: How to practice Bharadvajasana Twist pose
Level: Advanced
Position: Seated & Floor
Chakras: Base, Sacral, Third Eye, Crown
Dosha: Kapha, Pitta
Drishti: Side (Parshva)

Type: Abdominal Toner, Chest Opener, Core, Hip Opener, Stretch, Twist, Wrists & Arms

Anatomy: Arms & Shoulders, Core, Hips, Knees, Lower Back, Middle Back, Neck, Psoas, Wrists & Arms

Main Benefits: Stretches spine, shoulders, and hips. Relieves lower backache. Release stored tension in body. 

Yoga Therapy Benefits: Arthritis, Back Pain, Constipation, Depression, Diabetes, Fatigue, Herniated (Slipped) Spinal Disc, Kidney Disorders, Indigestion, Lumbago, Obesity, Neck Pain, Poor Posture, Sexual Debility, Stress

Steps:

• Sit on floor. Legs straight.
• Shift onto right buttock. Bend knees.
• Swing legs to left, so feet are on the mat outside of left hip.
• Left ankle rests in your right arch. Keep left buttock on floor.
• Tuck left hand under right knee and right hand to floor beside right buttock.
• Inhale, grow tall.
• Exhale, twist to the right.
• Keep inhaling to grow and exhaling to twist.
• Switch sides.

Modifications & Alternatives:

• Bharadvajasana I Pose
• Bharadvajasana Twist Pose
• Revolved Staff Pose
• Sit On Chair And Twist Pose
• Seated Twist Pose

Boat Pose

Navasana (Also Known as: Complete Boat Pose, Paripurna Navasana)

Video: How to practice Boat pose
Level: Advanced
Position: Seated & Floor
Chakras: Base, Heart, Throat
Dosha: Pitta
Drishti: Tips Of Feet (Padayoragre)

Type: Abdominal Toner, Balance, Core, Strengthen, Wrists & Arms

Anatomy: Arms & Shoulders, Core, Lower Back, Middle Back, Wrists & Arms

Main Benefits: Stretches hamstrings and quadricep muscles. Strengthens hip. Core and abdominal muscles gain strength. Stretches entire lower body. Stretches spinal muscles and strengthens spinal nerve. Builds a strong back (stretches spine and strengthens weak back muscles). Improves alignment of entire body. Balances the body. Enhances blood circulation (An increase in the blood flow within the body significantly benefits the heart and improves the lymphatic system. Increased blood circulation leads to the flow of oxygen-rich blood to the lower extremities providing relief from varicose veins).

Yoga Therapy Benefits: Anxiety, Back Pain, Confidence Building, Constipation, Depression, Digestion, Fatigue, Indigestion, Leg Congestion, Stress, Varicose Veins

Steps:

• Sit with legs straight.
• Press hands on floor behind hips.
• Fingers point to feet.
• Bend knees.
• Lift feet up. Straighten knees.
• Keep hands on floor beside hips.

Modifications & Alternatives:

• Easy Boat Pose (feet stay on mat)
• Boat Pose On Chair
• Boat Pose With Strap (strap around upper back and feet)
• Double Boat Pose (partner yoga)
• Boat With Eagle Arms Pose

Boat (Easy) Pose

Ardha Navasana (Also Known as: Easy Boat Pose, Half Boat Pose, Sahaja Navasana)

Video: How to practice Easy Boat pose
Level: Intermediate
Position: Seated & Floor
Chakras: Base, Heart, Throat
Dosha: Pitta
Drishti: Tips Of Feet (Padayoragre)

Type: Abdominal Toner, Balance, Core, Strengthen, Wrists & Arms

Anatomy: Arms & Shoulders, Core, Lower Back, Middle Back, Wrists & Arms

Main Benefits: Improves functioning of abdominal organs, Improves alignment of spine, Improves sacrum joints, Improves lower spine flexibility, reduce insomnia, improves digestion, Tones hips and stomach, Reduces stress of lower back from prolonged sitting Stretches hamstrings and quadricep muscles. Strengthens hip. Core and abdominal muscles gain strength. Stretches entire lower body. Stretches spinal muscles and strengthens spinal nerve. Builds a strong back (stretches spine and strengthens weak back muscles). Improves alignment of entire body. Balances the body. Enhances blood circulation (An increase in the blood flow within the body significantly benefits the heart and improves the lymphatic system. Increased blood circulation leads to the flow of oxygen-rich blood to the lower extremities providing relief from varicose veins).

Yoga Therapy Benefits: Anxiety, Back Pain, Confidence Building, Constipation, Depression, Digestion, Fatigue, Indigestion, Leg Congestion, Stress, Varicose Veins

Steps:

• Sit with straight legs.
• Press hands on floor behind hips.
• Fingers point to feet.
• Lift legs with knees bent.

Modifications & Alternatives:

• Boat Pose
• Boat Pose On Chair
• Boat Pose With Strap (strap around upper back and feet)
• Double Boat Pose (partner yoga)
• Boat With Eagle Arms Pose

Book Opening Pose

Supta Matsyendrasana I (Also Known as: Belly Twist, Jathara Parivrtti, Open Book Reach Pose, Prasarita Merudandasana, Supine Twist Pose, Supta Parivartanasana, Supine Spinal Twist Pose)

Video: How to practice Book Opening pose
Level: Beginner
Position: Seated & Floor
Chakras: Sacral, Solar Plexus
Dosha: Pitta, Kapha
Drishti: Side (Parshva)

Type: Abdominal Toner, Core, Stretch, Twist, Warm up, Wrists & Arms

Anatomy: Core, Hips, Knees, Lower Back, Middle Back, Neck, Psoas

Main Benefits: Improves functioning of abdominal organs, Improves alignment of spine, Improves sacrum joints, Improves lower spine flexibility, reduce insomnia, improves digestion, Tones hips and stomach, Reduces stress of lower back from prolonged sitting

Yoga Therapy Benefits:  Arthritis, Back Pain, Constipation, Depression, Diabetes, Fatigue, Herniated (Slipped) Spinal Disc, Kidney Disorders, Indigestion, Lumbago, Obesity, Neck Pain, Poor Posture, Sexual Debility, Stress 

Steps:

• Lie on right side with both arms fully extended, and resting on floor.
• Right leg straight.
• Bend left hip and knee 90 degrees, with left knee resting on mat.
• Reach left arm up.
• Bring back of left hand towards mat behind your head (look at left hand).
• Hold. Return to start. Repeat.
• Switch sides.

Modifications & Alternatives:

• Banana pose
• Revolved abdomen twist pose
• Supine twist with crossed legs pose

Bound Angle Pose

Baddha Konasana (Also Known as: Bhadrasana, Butterfly Pose, Cobbler Pose)

Video: How to practice Bound Angle pose
Level: Beginner
Position: Seated & Floor
Chakras:  Base, Sacral, Solar Plexus
Dosha: Pitta, Kapha
Drishti: Tip Of Nose (Nasagre)

Type: Core, Hip Opener, Relaxation, Stretch, Wrists & Arms

Anatomy: Core, Hamstrings, Hips, Knees, Lower Back, Middle Back, Psoas, Wrists & Arms

Main Benefits: Engages core. Stretches inner thighs, groins, knees.

Yoga Therapy Benefits: Anxiety, Back Pain, Depression, Eye fatigue, Fatigue, Posture, Stress. 

Steps:

• Sit with legs straight out in front.
• Bend knees.
• Pull heels toward pelvis.
• Drop knees to sides.
• Press soles of feet together.
• Bring heels close to pelvis.
• Grasp big toe of each foot.
• Release thighs to floor.

Modifications & Alternatives:

• Use blankets below buttocks to give spine more height to support hip
• Place yoga blocks below knees (help get a good stretch in inner thighs)
• If holding toes is difficult hold ankles or shins instead
• If back is not strong enough use wall for support (place back against wall)

Bridge Pose

Dwi Pada Pitham (Also Known as: Kandhrasana, Shoulder Pose, Setu Bandhasana, Setubandha Sarvangasana, Two-Legged Table Pose)

Video: How to practice Bridge pose
Level: Beginner
Position: Seated & Floor
Chakras:  Solar Plexus, Heart, Throat, Third Eye, Crown
Dosha: Vata, Pitta
Drishti: Up (Urdhva)

Type: Abdominal Toner, Back Bend, Chest Opener, Core, Hip Opener, Inversion, Stretch, Wrists & Arms

Anatomy: Arms & Shoulders, Core, Hamstrings, Hips, Knees, Middle Back, Neck, Psoas, Wrists & Arms, Upper Back

Main Benefits: Chest, neck, and spine stretch. Reduces backache.

Yoga Therapy Benefits: Back Pain, Confidence Building, Depression, Digestion, Headaches, High Blood Pressure, Leg Congestion, Menopause, Osteoporosis, Posture, Sinusitis, Stress, Varicose Veins

Steps:

• Lie supine. Bend knees. Set feet on floor.
• Heels close to sitting bones.
• Press inner feet and arms into floor.
• Push tailbone up. Lift buttocks.
• Clasp hands below pelvis. 

Modifications & Alternatives:

• Boat with blanket under shoulders
• Boat with leg up pose
• Clasp hands around ankles
• Place block below the shoulders
• Place block below lower back
• Place bolster below lower back
• Place stool below lower back
• Boat against wall (place feet close to wall to prevent slipping)
• Baby boat pose (raise shoulder just at a comfortable position)
• Chair boat (buttocks on block & legs raised on a chair)
• Boat with toes up (raise toes up and down)

Butterfly Twist Pose

Baddha Konasana (Also Known as: Cobbler Twist Pose, Revolved Butterfly Pose Hand Variation, Parivrtta Baddha Konasana Hand Variation)

Video: How to practice Butterfly pose
Level: Beginner
Position: Seated & Floor
Chakras: Base, Sacral, Solar Plexus
Dosha: Pitta, Kapha
Drishti: Side (Parshva)

Type: Abdominal Toner, Core, Hip Opener, Relaxation, Stretch, Twist

Anatomy: Core, Hamstrings, Hips, Knees, Lower Back, Psoas

Main Benefits: Improve digestion. Detox. Flexible spinal muscles. Reduce back pain.

Yoga Therapy Benefits: Arthritis, Back Pain, Constipation, Depression, Diabetes, Fatigue, Herniated (Slipped) Spinal Disc, Kidney Disorders, Indigestion, Lumbago, Obesity, Neck Pain, Poor Posture, Sexual Debility, Stress 

Steps:

• Sit with legs outstretched. Bend knees.
• Bring soles of feet together. Keep heels close to body.
• Relax inner thighs.
• Twist to right. Hold.
• Repeat on left.

Modifications & Alternatives:

• Use blankets below buttocks to give spine more height to support hip
• Place yoga blocks below knees (help get a good stretch in inner thighs)
• If back is not strong enough use wall for support (place back against wall)
• Butterly with blocks under knees
• Butter with arms behind

Camel Pose

Ushtrasana

Video: How to practice Camel pose
Level: Intermediate
Position: Seated & Floor
Chakras: Sacral, Solar Plexus, Heart, Throat, Third Eye, Crown
Dosha: Pitta, Vata
Drishti: Up (Urdhva)

Type: Abdominal Toner, Back Bend, Balance, Chest Opener, Core, Hip Opener, Inversion, Stretch, Wrists & Arms

Anatomy: Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Neck, Psoas, Wrists & Arms, Upper Back

Main Benefits: Stretches ankles, thighs, groin, abs, chest, throat, and psoas.

Yoga Therapy Benefits: Back Pain, Confidence Building, Depression, Digestion, Headaches, High Blood Pressure, Leg Congestion, Menopause, Osteoporosis, Poor Posture, Sinusitis, Stress, Varicose Veins

Steps:

• Kneel. Rest hands on back of pelvis. Point fingers down.
• Lean back. Chin near sternum. Press palms against heels.
• Elbow creases face forward.
• To exit bring one hand at a time to hips.
• Lift head and torso by pushing hip points down.

Modifications & Alternatives:

• Camel pose with hands on lower back
• Camel pose against wall (place hands on wall) 
• Camel pose with strap around thighs 
• Camel pose with one leg in front
• Half camel pose (only one hand on ankle)
• Unsupported camel pose (no hands on ankles)
• One leg camel pose (raise one leg)
• Camel pose with feet on bolster
• Camel pose with block in between feet
• Camel pose with folded blanket under knees

Cat Pose

Marjaryasana (Also Known as: Bidalasana, Billiasana, Viralasana)

Video: How to practice Cat pose
Level: Beginner
Position: Seated & Floor
Chakras: Sacral, Solar Plexus
Dosha: Pitta, Vata
Drishti: Tip Of Nose (Nasagre)

Type: Abdominal Toner, Arm Balance, Core, Stretch, Warm ups, Wrists & Arms

Anatomy: Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Knees, Lower Back, Middle Back, Neck, Psoas, Wrists & Arms, Upper Back

Main Benefits: Stretches lower back. Increases concentration. Decompress spine.

Yoga Therapy Benefits: Back Pain, Confidence Building, Depression, Digestion, Headaches, High Blood Pressure, Leg Congestion, Menopause, Osteoporosis, Poor Posture, Sinusitis, Stress, Varicose Veins

Steps:

• Start in neutral position.
• Wrists under shoulders. Arms shoulder width.
• Pull navel into small of back.
• Arch backwards.
• Tuck chin to chest.
• Move slowing back & forth.

Modifications & Alternatives:

• Cat pose with forehead to knee 
• Cat pose with leg raised
• Cat pose with arm raised
• Cat pose with rib cage circles
• Cat pose with feet to the side

Cat Pulling Tail Pose

Video: How to practice Cat Pulling Tail Pose
Level: Beginner
Position: Seated & Floor
Chakras: Sacral, Solar Plexus, Heart
Dosha: Pita
Drishti: Side (Parshva)

Type: Abdominal Toner, Chest Opener, Core, Hip Opener, Side Bend, Stretch, Warm ups, Wrists & Arms

Anatomy: Arms & Shoulders, Biceps & Triceps, Core, Lower Back, Neck, Psoas, Wrists & Arms, Upper Back

Main Benefits: Counterpose to forward bends. Compresses lower back. Opens quads and upper thighs.

Yoga Therapy Benefits: Back Pain, Digestion, Indigestion, Leg Congestion, Poor Posture. 

Steps:

• Lie on right side. Use right arm as a pillow.
• Stack hips, knees and feet.
• Bend bottom knee and reach top hand to take hold of foot.
• Roll top shoulder back.
• Draw top leg out in front of you.
• Drop top shoulder towards mat.
• Hold.
• Roll onto opposite side and repeat.

Modifications & Alternatives: 

• Cat Pulling Tail pose with strap
• Cat pose with leg raised
• Bananasa
• Dancer Pose
• Lunge Pose

Child Pose

Balasana (Also Known as: Bidalasana, Billiasana, Hare, Shashankasana, Viralasana)

Video: How to practice Child Pose
Level: Beginner
Position: Seated & Floor
Chakras: Base, Sacral, Solar Plexus, Third Eye, Crown
Dosha: Pita, Kapha
Drishti: Tip Of Nose (Nasagre)

Type: Abdominal Toner, Forward Bend, Hip Opener, Inversion, Relaxation, Stretch, Warm ups

Anatomy: Hamstrings, Hips, Knees, Lower Back, Middle Back, Psoas, Wrists & Arms, Upper Back

Main Benefits: Stretches hips, thighs, and ankles. Relieves back pain.

Yoga Therapy Benefits: Anxiety, Back Pain, Depression, Eye fatigue, Fatigue, High Blood Pressure, Headaches, Immune Support, Insomnia, Jet Lag, Leg Congestion, Poor Posture, Stress

Steps:

• Sit on heels.
• Walk hands forward until forehead touches floor.
• Arms alongside legs.

Modifications & Alternatives: 

• Child pose with head on bolster 
• Child pose with bolster between legs
• Child pose with arms extended
• Child pose with hands on back
• Child pose with cheek on mat
• Child pose with leg raised and arms extended

Cobra Pose

Bhujangasana (Also Known as: Snake Pose)

Video: How to practice Cobra Pose
Level: Beginner
Position: Seated & Floor
Chakras: Base, Sacral, Solar Plexus, Heart, Throat, Third Eye, Crown
Dosha: Vata, Pita, Kapha
Drishti: Up (Urdhva)

Type: Abdominal Toner, Arm Balance, Back Bend, Chest Opener, Core, Hip Opener, Inversion, Stretch, Wrists & Arms

Anatomy: Arms & Shoulders, Core, Hips, Lower Back, Middle Back, Wrists & Arms, Upper Back

Main Benefits: Supple spine. Strengthen palms, wrists, and toes.

Yoga Therapy Benefits: Back Pain, Bronchitis, Confidence Building, Depression, Fatigue, Gall Bladder Disorders, Herniated (Slipped) Spinal Disc, Indigestion, Insomnia, Poor Posture, Psoas, Sexual Debility. 

Steps:

• Lie face down with feet together
• Toes pointing behind you.
• Hands flat on floor by rib cage.
• Lift chest.
• Gaze forward.

Modifications & Alternatives: 

• Cobra pose with folded blanket under hips 
• Cobra pose with one leg raised
• Cobra pose with two legs raised
• Cobra pose with one arm raised in front
• Cobra pose with two arm raised in front
• Cobra pose with one arm raised to the side
• Cobra pose with two arm raised to the side
• Cobra pose on elbows (instead of arms)
• Cobra pose with both hands behind head
• Revolved cobra (looking behind you)
• Striking cobra pose (extended child to cobra)
• Chair cobra pose (seated backbend)
• Baby cobra pose (don’t lift chest all the way up)

Confidence Pose

Sukhasana (Also Known as: Easy Pose with hands behind, Sukhasana with hands behind)

Video: How to practice Confidence Pose
Level: Beginner
Position: Seated & Floor
Chakras: Base, Sacral, Solar Plexus, Heart, Throat
Dosha: Pita, Kapha
Drishti: Tip Of Nose (Nasagre)

Type: Core, Hip Opener, Relaxation, Stretch, Wrists & Arms

Anatomy: Core, Hamstrings, Hips, Knees, Lower Back, Middle Back, Psoas, Wrists & Arms

Main Benefits: Engages core. Stretches inner thighs, groins, knees. Perfect counter pose for seated poses.

Yoga Therapy Benefits: Anxiety, Back Pain, Depression, Eye fatigue, Fatigue, Posture, Stress. 

Steps:

• Sit legs crossed.
• Bring hands as far as you comfortably can behind your back.
• Fingers touching floor.

Modifications & Alternatives:

• Use blankets below buttocks to give spine more height to support hip
• Easy pose with prayer twist
• Easy pose with hands bound behind back
• Easy pose with eagle arms
• Lotus pose with arms behind
• Hero pose with arms behind

Cow Pose

Bitilasana (Also Known as: Chakravakasana)

Video: How to practice Cow Pose
Level: Beginner
Position: Seated & Floor
Chakras: Sacral, Solar Plexus
Dosha: Pitta, Vata
Drishti: Tip Of Nose (Nasagre)

Type: Abdominal Toner, Arm Balance, Chest Opener, Core, Stretch, Warm ups, Wrists & Arms

Anatomy: Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Knees, Lower Back, Middle Back, Neck, Psoas, Wrists & Arms, Upper Back

Main Benefits: Stretches torso and neck. Massages spine and core.

Yoga Therapy Benefits: Back Pain, Depression, Digestion, High Blood Pressure, Leg Congestion, Menopause, Osteoporosis, Poor Posture, Stress. 

Steps:

• Start on hands and knees.
• Knees below hips and wrists.
• Centre head in a neutral position.
• Eyes gaze at floor.

Modifications & Alternatives:

• Cow pose with forehead to knee 
• Cow pose with leg raised
• Cow pose with arm raised
• Cow pose with rib cage circles
• Cow pose with feet to the side

Cowface Pose

Gomukhasana 

Video: How to practice Cowface Pose
Level: Intermediate
Position: Seated & Floor
Chakras: Base, Sacral, Solar Plexus, Heart, Throat
Dosha: Pita, Kapha
Drishti: Tip Of Nose (Nasagre)

Type: Core, Hip Opener, Relaxation, Stretch, Wrists & Arms

Anatomy: Core, Hamstrings, Hips, Knees, Lower Back, Middle Back, Psoas, Wrists & Arms

Main Benefits: Engages core. Stretches inner thighs, groins, knees. Perfect counter pose for seated poses.

Yoga Therapy Benefits: Anxiety, Back Pain, Depression, Fatigue, Posture, Stress. 

Steps:

• Sit with legs crossed.
• Stretch right arm up and sweep arm behind torso.
• Reach right hand with left hand.
• Hook right and left fingers.
• Lift top elbow toward ceiling and lift chest.
• Keep left arm beside left side of head.

Modifications & Alternatives:

• Use blankets below buttocks to give spine more height to support hip
• Easy pose with prayer twist
• Easy pose with hands bound behind back
• Easy pose with eagle arms
• Lotus pose with arms behind
• Hero pose with arms behind

Cradle Baby 

Bitilasana (Also Known as: Cradle The Baby Pose, Rock The Baby Pose)

Video: How to practice Cradle Baby Pose
Level: Intermediate
Position: Seated & Floor
Chakras: Base, Sacral, Solar Plexus
Dosha: Pita, Kapha
Drishti: Tip Of Nose (Nasagre)

Type: Core, Hip Opener, Relaxation, Stretch, Wrists & Arms

Anatomy: Biceps & Triceps, Core, Hamstrings, Hips, Knees, Lower Back, Middle Back, Psoas, Wrists & Arms

Main Benefits: Engages core. Hip opener. Stretches hamstrings and calves.

Yoga Therapy Benefits: Constipation, Leg Congestion

Steps:

• Sit with legs crossed. Keep left leg crossed.
• Hold right foot with both hands.
• Draw right shin into chest and cradle knee in elbow of right arm.
• Gently rock back and forth as if cradling a baby.

Modifications & Alternatives:

• Use blankets below buttocks to give spine more height to support hip
• Easy pose with prayer twist
• Easy pose with hands bound behind back

Chakras: Base, Sacral, Solar Plexus, Heart, Throat, Third Eye, Crown