Yoga Pose Directory


Below Are Some Of The 2000+ Poses You’ll Have Access To Within Our New & Improved Yoga Lesson Planner…

Below are all the ashtanga poses within the Yoga Genie Lesson Planner

Both Big Toe Pose

Upavishta Konasana B (Also Known as: Balancing Stick Pose, Double Toe Hold, Dronasana)

Upavishta Konasana B
Video: How to practice Both Big Toe pose
Level: Advanced
Position: Seated & Floor
Chakras: Solar Plexus
Dosha: Pitta
Drishti: Urdhva (up)

Type: Ab Toner, Balance, Chest Opener, Core, Hip Opener, Stretch

Anatomy:
Core, Hamstrings, Lower Back, Pelvic, Quadriceps

Main Benefits: Stretches hips, back of body, and groins. Balance. Engages core.

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

Steps: 

  • Sit with legs wide apart.
  • Bend legs (so you can grab toes with thumb, index finger and middle finger).
  • Option: grab hold of outer edges of feet.
  • Engage core.
  • Lift heels.
  • Find your balance on sit bones.
  • Stretch legs.
  • Keep core engaged.
  • Draw shoulder blades towards each other.
  • Open your chest.
  • Push heels away from you.

Modifications & Alternatives:

  • Boat Pose
  • Boat pose with knees bent

Bound Angle A Pose

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

Badha Konasana A
Video: How to practice Bound Angle A pose
Level: Advanced
Position: Seated & Floor
Chakras: Base, Sacral
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)

Type: Ab Toner, Forward Bend, Hip Opener, Stretch

Anatomy:
Feet & Ankles, Hamstrings, Hips, Knees, Lower Back, Pelvic

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

Yoga Therapy: Anxiety, Constipation, Menopause, Menstrual Disorders, Poor Posture, Stress

Steps: 

  • Sit with legs straight out in front.
  • Exhale, bend knees. Pull heels toward pelvis.
  • Drop knees out to sides and press soles of feet together.
  • Bring heels as close to pelvis as you can.
  • Grasp big toe of each foot, turning soles of feet up towards face.
  • Keep outer edges of feet firmly on floor.
  • Release thighs toward floor.
  • Lead with chest, aiming to bring chest to your feet.
  • Hold.
  • Release.

Modifications & Alternatives:

  • If not possible to hold toes, clasp each hand around same-side ankle or shin.

Bound Angle B Pose

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

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

Type: Ab Toner, Forward Bend, Hip Opener, Stretch, Wrists & Arms

Anatomy:
Feet & Ankles, Hamstrings, Hips, Knees, Lower Back, Pelvic

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

Yoga Therapy: Anxiety, Constipation, Menopause, Menstrual Disorders, Poor Posture, Stress

Steps: 

  • Sit with legs straight out in front of.
  • Exhale, bend knees.
  • Pull heels toward pelvis.
  • Drop knees out to sides and press soles of feet together.
  • Bring heels as close to pelvis as you can.
  • Grasp big toe of each foot, turning soles of feet up towards face.
  • Keep outer edges of feet firmly on floor.
  • Curve spine forward and draw head towards feet – rounding the back.
  • Hold.
  • Release.

Bound Hand Headstand

Shirsasana (Also Known as: Salamba Sirsasana, Sirsasana, Sirasana)

Shirsasana B
Video: How to practice Bound Hand Headstand pose
Level: Advanced
Position: Seated & Floor
Chakras: Throat, Third Eye, Crown
Dosha: Vata
Drishti: Tip Of Nose (Nasagre)

Type: Ab Toner, Balance, Inversion, Strengthen, Stretch, Writs & Arms

Anatomy:
Arms & Shoulders, Biceps & Triceps, Core, Neck, Wrists & Arms

Main Benefits: Headstands are called “King of Asanas” because there are so many benefits.  Decreases Fluid Build-Up In Legs/Ankles/Feet, Engages Core, Glowing skin, Helps To Flush Out The Adrenal Glands, Improves Blood Flow To The Eyes, Improves Digestion, Increases Focus, Relieves Stress, Stimulates The Lymphatic System, Strengthens Shoulders & Arms

Yoga Therapy Benefits: Anxiety, Asthma, Back Pain, Bronchitis, Cancer, Confidence Building, Constipation, Fatigue, Indigestion, Insomnia, Kidney Disorders, Leg Congestion, Menstrual Disorders, Obesity, Piles, Poor Posture, Prostate Disorders, Sexual Debility, Stress, Varicose Veins

Steps: 

  • Sit on heels.
  • Extend arms out.
  • Bend elbows and loosely grab opposite forearm by the elbow.
  • Place forearms onto mat and curl toes under.
  • Place crown of head down right in front of forearms.
  • Press forearms down into mat as you draw shoulders down to lengthen neck.
  • Keeping pressure in forearms and neck long, lift off knees.
  • Walk feet in towards head.
  • Place right knee on right tricep.
  • Place left knee on left tricep.
  • Raise one leg up at a time.
  • Engage core. Hold.
  • Elbows hold most of the weight (not head or neck).
  • If you lose balance, tuck and roll body forward.
  • To release, bring palms on floor, bend at waist, come into plank.

Modifications & Alternatives:

  • Bound Head Headstand B Preparation
  • Headstand in Baddha Konasana
  • Headstand with Eagle Legs
  • Headstand with Lotus Legs
  • Headstand with Twisting Splits
  • Headstand with Wide Legs

Bound Hand Headstand B Preparation Pose

Shirsasana B (Also Known as: Salamba Sirsasana, Sirsasana, Sirasana)

Shirsasana B
Video: How to practice Bound Hand Headstand B pose
Level: Advanced
Position: Seated & Floor
Chakras: Throat, Third Eye, Crown
Dosha: Vata
Drishti: Tip Of Nose (Nasagre)

Type: Ab Toner, Balance, Inversion, Strengthen, Stretch, Writs & Arms

Anatomy: Core, Neck, Wrists & Arms

Main Benefits: Headstands are called “King of Asanas” because there are so many benefits.  Decreases Fluid Build-Up In Legs/Ankles/Feet, Engages Core, Glowing skin, Helps To Flush Out The Adrenal Glands, Improves Blood Flow To The Eyes, Improves Digestion, Increases Focus, Relieves Stress, Stimulates The Lymphatic System, Strengthens Shoulders & Arms

Yoga Therapy Benefits: Anxiety, Asthma, Back Pain, Bronchitis, Cancer, Confidence Building, Constipation, Fatigue, Indigestion, Insomnia, Kidney Disorders, Leg Congestion, Menstrual Disorders, Obesity, Piles, Poor Posture, Prostate Disorders, Sexual Debility, Stress, Varicose Veins

Steps: 

  • Sit on heels. Extend arms out.
  • Bend elbows and loosely grab opposite forearm by the elbow.
  • Place forearms onto mat and curl toes under.
  • Place crown of head down right in front of forearms.
  • Press forearms down into mat as you draw shoulders down to lengthen neck.
  • Keeping pressure in forearms and neck long, lift off of knees.
  • Walk feet in towards head.
  • Place right knee on right tricep.
  • Place left knee on left tricep.
  • Raise one leg up at a time half way up so that legs are parallel with floor.
  • Engage core.
  • Hold. Elbows hold most of the weight (not head or neck).
  • If you lose balance, tuck and roll body forward.
  • To release bring palms on floor, bend at waist, come into Plank pose.

Modifications & Alternatives:

  • Bound Head Headstand B
  • Headstand in Baddha Konasana
  • Headstand with Eagle Legs
  • Headstand with Lotus Legs
  • Headstand with Twisting Splits
  • Headstand with Wide Legs

Bound Lotus

Badha Padmasana

Badha Padmasana
Video: How to practice Bound Lotus pose
Level: Advanced
Position: Seated & Floor
Chakras: Base, Sacral, Third Eye, Crown
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)

Type: Ab Toner, Back Bend, Chest Opener, Hip Opener, Strengthen, Writs & Arms

Anatomy: Feet & Ankles, Hamstrings, Hips, Knees, Lower Back, Pelvic, Wrists & Arms 

Main Benefits: Stimulates pelvis, spine, abs. Stretches ankles. Strengthens leg joints.

Yoga Therapy: Anxiety, Constipation, Menopause, Menstrual Disorders, Poor Posture, Stress

Steps: 

  • Sit crossed legs.
  • Place right foot on left thigh.
  • Place left foot on right thigh.
  • Sit tall.
  • Bring right hand behind back toward left hip.
  • Hold right big toe in right palm or index finger.
  • Bring left hand behind back toward right hip.
  • Hold left big toe in left palm or index finger.
  • Hold.
  • Release.
  • Swap legs over and repeat.

Modifications & Alternatives:

  • Use blankets below buttocks to give spine more height to support hip
  • Half Lotus (only one foot on thigh)
  • Easy pose (legs crossed)
  • Hero pose (sitting on knees)

Bound Revolved Side Angle

Parivrtta Baddha Parsvakonasana

Parivrtta Baddha Parsvakonasana
Video: How to practice Bound Revolved Side Angle pose
Level: Advanced
Position: Standing
Chakras: BaseSacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Side (Parshva)

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

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

Main Benefits: Uses all muscles in your body.

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

Steps: 

  • From Warrior II, bend front knee.
  • Spin to ball of back foot as torso lowers down onto thigh.
  • Open heart centre to the sky.
  • Lower bottom hand to inside of thigh with palm planted firmly.
  • At same time reach top arm and hand up and overhead
  • Extend top arm in a straight line towards the front.
  • Wrap top arm around and under backside of torso.
  • Grasp bottom hand at wrist.
  • Minimise lateral flexion of spine while rotating torso open.
  • Press elbow and shoulder against bent knee.
  • Gaze to upper fingertips. Neck is relaxed.
  • Lengthen and soften belly.
  • Extend spine with each inhale. Increase twist with each exhale.
  • Switch sides.

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

Setu Bandhasana
Video: How to practice Bridge On Head pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Back Bend, Balance, Chest Opening, Hip Openers, Inversion, Strengthen
Anatomy: Biceps & Triceps, Chest, Core, Lower Back, Neck, Psoas, Quadriceps
Chakras: Solar Plexus, Heart, Throat, Third Eye, Crown
Dosha: Pitta, Vata
Drishti: Tip Of Nose (Nasagre)


Chin Mudra

Chin Mudra
Video: How to practice Chin Mudra pose
Level: Intermediate
Position: Seated & Floor
Types: Ab Toner, Meditation, Relaxation, Strengthen, Writs & Arms
Anatomy: Core, Hips, Knees, Lower Back, Middle Back
Chakras: BaseSacralThird Eye, Crown
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)


Classical Fish
Matsyasana

Matsyasana
Video: How to practice Classical Fish pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Back Bend, Balance, Chest Opening, Hip Opener, Inversion, Strengthen, Stretch, Wrists & Arms
Anatomy: Chest, Core, Lower Back, Middle Back, Neck
Chakras: ThroatThird EyeCrown
Dosha: Vata
Drishti: Tip Of Nose (Nasagre)


Double Closed Lotus
Pindasana (Also Known as: Embryo Pose In Shoulder Stand) 

Pindasana
Video: How to practice Double Closed Lotus pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Balance, Hip Openers, Inversion, Strengthen, Stretch, Twist, Writs & Arms
Anatomy: Arms & Shoulders, Core, Hips, Lower Back, Middle Back, Neck, Upper Back
Chakras: Solar PlexusThroatThird EyeCrown
Dosha: Pitta, Vata
Drishti: Navel (Nābhicakre)


Forward Fold A
Paschimottanasana A (Also Known As: Entire Back Stretch Pose, Intense Back Stretch Pose, Seated Forward Bend Pose, Seated Forward Fold Pose, West Stretch Pose)

Paschimottanasana A
Video: How to practice Forward Fold A pose
Level: Advanced
Position: Seated & Floor
Type: Ab Toner, Forward Bend, Inversion, Strengthen, Stretch, Writs & Arms
Anatomy: Hamstrings, Hips, Lower Back, Neck, Upper Back
Chakras: BaseSolar PlexusThroat
Dosha: Kapha, Pitta, Vata
Drishti: Navel (Nābhicakre)


Forward Fold B
Paschimottanasana B (Also Known As: Entire Back Stretch Pose, Intense Back Stretch Pose, Seated Forward Bend Pose, Seated Forward Fold Pose, West Stretch Pose)

Paschimottanasana B

Video: How to practice Forward Fold B pose
Level: Advanced
Position: Seated & Floor
Type: AbToner, Forward Bend, Inversion, Strengthen, Stretch, Writs & Arms
Anatomy: Hamstrings, Hips, Lower Back, Neck, Upper Back
Chakras: BaseSolar PlexusThroat
Dosha: Kapha, Pitta, Vata
Drishti: Navel (Nābhicakre)


Forward Fold C
Paschimottanasana C (Also Known As: Entire Back Stretch Pose, Intense Back Stretch Pose, Seated Forward Bend Pose, Seated Forward Fold Pose, West Stretch Pose)

Paschimottanasana C
Video: How to practice Forward Fold C pose
Level: Advanced
Position: Seated & Floor
Type: Ab Toner, Forward Bend, Inversion, Strengthen, Stretch, Writs & Arms
Anatomy: Hamstrings, Hips, Lower Back, Neck, Upper Back
Chakras: BaseSolar PlexusThroatThird Eye
Dosha: Kapha, Pitta, Vata
Drishti: Navel (Nābhicakre)


Half Bound Lotus Fold
Ardha Baddha Padma Pashimottanasana

Bound Half Lotus Fold
Video: How to practice Half Bound Lotus Fold pose
Level: Advanced
Position: Seated & Floor
Type: Ab Toner, Forward Bend, Hip Opener, Stretch, Writs & Arms
Anatomy: Hamstrings, Hips, Neck, Quadriceps
Chakras: Solar Plexus 
Dosha: Pitta
Drishti: Navel (Nābhicakre), Tips Of Feet (Padayoragre)


Half Lord Of The Fishes
Ardha Matsyendrāsana (Also Known As: Baddha Ardha Matsyendrasana, Bound Half Lord of the Fishes Pose, Matsyendrasana) 

Ardha Matsyendrāsana
Video: How to practice Half Lord Of The Fishes pose
Level: Intermediate
Position: Seated & Floor
Types: Ab Toner, Chest Opener, Hip Opener, Strengthen, Twist, Writs & Arms
Anatomy: Arms & Shoulders, Hamstrings, Hips, Lower Back, Middle Back, Poses
Chakras: Base, Sacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Side (Parshva)


Half Spinal Twist
Ardha Matsyendrāsana (Also Known As: Baddha Ardha Matsyendrasana, Bound Half Lord of the Fishes Pose, Half Lord of the Fishes Pose, Matsyendrasana)

Ardha Matsyendrasana
Video: How to practice Half Spinal Twist pose
Level: Intermediate
Position: Seated & Floor
Types: Ab Toner, Chest Opener, Forward Bend, Hip Openers, Stretch, Twist, Writs & Arms
Anatomy: Arms & Shoulders, Hamstrings, Hips, Lower Back, Middle Back, Poses
Chakras: BaseSacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Side (Parshva)


Hand Under Foot
Padahastasana (Also Known As: Hands to Feet Pose, Pada Hastasana, Standing Forward Bend Hands Under Feet Pose, Uttanasana Hands Under Feet Pose)

Padahastasana
Video: How to practice Hand Under Foot pose
Level: Beginner
Position: Standing
Types: Abdominal Toner, Balance, Forward Bend, Inversion, Stretch, Writs & Arms
Anatomy: Feet & Ankles, Hamstrings, Hips, Lower Back, Neck
Chakras: BaseSacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Side (Parshva)


Head To Knee A
Janu Shirsasana A (Also Known As: Head-to-knee forward bend, Seated head to knee pose)

Janu Shirsasana A
Video: How to practice Head To Knee A pose
Level: Advanced
Position: Seated & Floor
Types: Abdominal Toner, Forward Bend, Hip Openers, Inversion, Stretch, Writs & Arms
Anatomy: Hamstrings, Hips, Lower Back, Neck, Writs & Arms
Chakras: BaseSacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Navel (Nābhicakre), Tips Of Hands (Hastagrahe)


Head To Knee B
Janu Shirsasana B (Also Known As: Head-to-knee forward bend, Seated head to knee pose)

Janu Shirsasana B

Video: How to practice Head To Knee B pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Forward Bend, Hip Openers, Inversion, Stretch, Writs & Arms
Anatomy: Hamstrings, Hips, Lower Back, Neck, Writs & Arms
Chakras: BaseSacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Navel (Nābhicakre), Tips Of Hands (Hastagrahe)


Head To Knee C
Janu Shirsasana C (Also Known As: Head-to-knee forward bend, Seated head to knee pose)

Janu Shirsasana C

Video: How to practice Head To Knee C pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Forward Bend, Hip Openers, Inversion, Stretch, Writs & Arms
Anatomy: Hamstrings, Hips, Lower Back, Neck, Writs & Arms
Chakras: BaseSacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Navel (Nābhicakre), Tips Of Hands (Hastagrahe)


Knee To Ear
Karnapidasana (Also Known As: Deaf Man Pose, Ear Pressure Pose, Plough Knees to Floor Pose, Halasana Knees  to Floor Pose)

Karnapidasana
Video: How to practice Knee To Ear pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Hip Opener, Inversion, Strengthen
Anatomy: Hamstrings, Hips, Lower Back, Neck, Writs & Arms
Chakras: Solar Plexus, Throat, Third Eye, Crown
Dosha: Pitta, Vata
Drishti: Up (Urdhva)


Lifting Lotus
Kukkutasana (Also Known As: Cock Pose, Rooster Pose) 

Kukkutasana
Video: How to practice Lifting Lotus pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Balance, Hip Openers, Strengthen, Stretch, Writs & Arms
Anatomy: Biceps & Triceps, Core, Hips
Chakras: Base, Solar Plexus
Dosha: Pitta, Vata
Drishti: Tip Of Nose (Nasagre)


Reclined Hand To Big Toe A
Supta Padangusthasana A

Supta Padangusthasana A
Video: How to practice Reclined Hand to Big Toe A pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Hip Openers, Stretch, Writs & Arms
Anatomy: Feet & Ankles, Hamstrings, Hips, Lower Back, Pelvic, Quadriceps, Wrists & Arms
Chakras: Base, Sacral
Dosha: Kapha, Pitta
Drishti: Up (Urdhva)


Reclined Hand To Big Toe B
Supta Padangusthasana B

Supta Padangusthasana B
Video: How to practice Reclined Hand to Big Toe B pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Hip Openers, Stretch, Writs & Arms
Anatomy: Feet & Ankles, Hamstrings, Hips, Lower Back, Pelvic, Quadriceps, Wrists & Arms
Chakras: Base, Sacral
Dosha: Kapha, Pitta
Drishti: Up (Urdhva)


Reclining Angle
Supta Konasana

Supta Konasana
Video: How to practice Reclining Angle pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Balance, Hip Openers, Inversion, Stretch, Twist, Writs & Arms
Anatomy: Feet & Ankles, Hamstrings, Hips, Lower Back, Pelvic, Quadriceps
Chakras: Base, Sacral, Solar Plexus, Throat, Third Eye, Crown
Dosha: Kapha, Pitta, Vata
Drishti: Up (Urdhva)


Revolved Side Angle
Parivrtta Parsvakonasana (Also Known As: Namaste Hands, Lunge Prayer Twist Pose, Rotated Side Angle Pose, Revolved Crescent Lunge with Prayer Hands, Twisted Side Angle Pose)

Parivritta Parshvakonasana
Video: How to practice Revolved Side Angle pose
Level: Advanced
Position: Standing
Types: Ab Toner, Balance, Chest Opening, Strengthen, Stretch, Twist, Writs & Arms
Anatomy: Arms & Biceps, Core, Hamstrings, Hips, Knees, Lower & Middle Back, Poses, Quadriceps, Shoulders
Chakras: Base, Sacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Side (Parshva)


Revolved Side Angle Modified
Parivrtta Parsvakonasana (Also Known As: Namaste Hands, Lunge Prayer Twist Pose, Rotated Side Angle Pose, Revolved Crescent Lunge with Prayer Hands, Twisted Side Angle Pose)

Parivrtta Baddha Parsvakonasana
Video: How to practice Revolved Side Angle pose
Level: Advanced
Position: Standing
Types: Ab Toner, Balance, Chest Opening, Strengthen, Stretch, Twist, Writs & Arms
Anatomy: Arms & Biceps, Core, Hamstrings, Hips, Knees, Lower & Middle Back, Psoas, Quadriceps, Shoulders
Chakras: Base, Sacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Side (Parshva)


Sage Marichi A
Marichyasana A (Also Known As: Marichi’s Pose, One-Legged Seated Spinal Twist Pose)

Marichyasana A
Video: How to practice Sage Marichi A pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Forward Bend, Strengthen, Twist, Writs & Arms
Anatomy: Arms & Biceps, Core, Hamstrings, Hips, Knees, Lower & Upper Back, Neck, Psoas, Quadriceps, Shoulders
Chakras: Base, Sacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)


Sage Marichi B
Marichyasana B (Also Known As: Marichi’s Pose, One-Legged Seated Spinal Twist Pose)

Marichyasana B
Video: How to practice Sage Marichi B pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Forward Bend, Strengthen, Twist, Writs & Arms
Anatomy: Arms & Biceps, Core, Hamstrings, Hips, Knees, Lower & Upper Back, Neck, Psoas, Quadriceps, Shoulders
Chakras: Base, Sacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)


Sage Marichi Pistol Squat
Marichyasana (Also Known As: Marichi’s Pose, One-Legged Seated Spinal Twist Pose, Pistol Squat)

Marichyasana B
Video: How to practice Sage Marichi Pistol Squat pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Forward Bend, Strengthen, Twist, Writs & Arms
Anatomy: Arms & Biceps, Core, Hamstrings, Hips, Knees, Lower & Upper Back, Neck, Psoas, Quadriceps, Shoulders
Chakras: Base, Sacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)


Sage Marichi C
Marichyasana C (Also Known As: Marichi’s Pose, One-Legged Seated Spinal Twist Pose)

Marichyasana C
Video: How to practice Sage Marichi C pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Strengthen, Twist, Writs & Arms
Anatomy: Arms & Biceps, Core, Hamstrings, Hips, Knees, Lower & Upper Back, Neck, Psoas, Quadriceps, Shoulders
Chakras: Base, Sacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Side (Parshva)


Sage Marichi D
Marichyasana D (Also Known As: Marichi’s Pose, One-Legged Seated Spinal Twist Pose)

Marichyasana D

Video: How to practice Sage Marichi D pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Strengthen, Twist, Writs & Arms
Anatomy: Arms & Biceps, Core, Hamstrings, Hips, Knees, Lower & Upper Back, Neck, Psoas, Quadriceps, Shoulders
Chakras: Base, Sacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Side (Parshva)


Seated Half Bound Lotus
Ardha Baddha PadmaPaschimottanasana (Also Known As: Half Bound Lotus Forward Fold)

Ardha Baddha Padma
Video: How to practice Seated Half Bound Lotus pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Forward Bend, Hip Openers, Inversion, Strengthen, Stretch, Writs & Arms
Anatomy: Hamstrings, Hips, Neck, Quadriceps
Chakras: BaseSolar Plexus
Dosha: Pitta
Drishti: Navel (Nābhicakre)


Shoulder Pressing
Bhujapidashana

Bhujapidashana
Video: How to practice Shoulder Pressing pose
Level: Advanced
Position: Standing
Types: Ab Toner, Balance, Inversion, Strengthen, Stretch, Writs & Arms
Anatomy: Biceps & Triceps, Core, Hamstrings, Hips, Quadriceps
Chakras: BaseSolar Plexus
Dosha: Pitta
Drishti: Navel (Nābhicakre)


Shoulderstand
Sarvangasana (Also Known As: Salamba Sarvangasana, Kandrasana) 

Sarvangasana
Video: How to practice Shouldestand pose
Level: Advanced
Position: Seated & Floor
Types: Balance, Core, Inversion, Strengthen
Anatomy: Biceps & Triceps, Core, Hamstrings, Hips, Quadriceps
Chakras: Solar Plexus, Throat, Third Eye, Crown
Dosha: Pitta, Vata
Drishti: Up (Urdhva)


Sleeping Turtle
Supta Kurmasana (Also Known As: Reclining Turtle Pose, Sleeping Tortoise Pose) 

Supta Kurmasana
Video: How to practice Sleeping Turtle pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Forward Bend, Hip Openers, Inversion, Strengthen, Stretch, Writs & Arms
Anatomy: Biceps & Triceps, Core, Hamstrings, Hips, Knees, Lower Middle & Upper Back, Neck, Pelvic
Chakras: Solar Plexus, Throat
Dosha: Pitta, Vata
Drishti: Tip Of Nose (Nasagre)


Standing Half Bound Lotus
Ardha Baddha Padmottanasana

Ardha Baddha Padmottanasana
Video: How to practice Standing Half Bound Lotus pose
Level: Advanced
Position: Standing
Types: Ab Toner, Balance, Forward Bend, Hip Opener, Inversion, Strengthen, Stretch, Writs & Arms
Anatomy: Hamstrings, Hips, Lower Back, Neck
Chakras: Solar Plexus, Third Eye, Crown
Dosha: Pitta
Drishti: Tip Of Nose (Nasagre)


The Mountain

Parvataasana
Video: How to practice The Mountain pose
Level: Beginner
Position: Seated & Floor
Types: Hip Opener, Stretch, Writs & Arms
Anatomy: Core, Hips, Knees, Lower & Middle Back, Wrists & Arms
Chakras: Base, Sacral, Third Eye, Crown
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)


Three Limbs Facing West
Triang Mukha Eka Pada (Also Known As: One Leg Folded Forward Bend) 

Triang Mukha Eka Pada
Video: How to practice Three Limbs Facing West pose
Level: Intermediate
Position: Seated & Floor
Types: Ab Toner, Forward Bend, Hip Opener, Inversion, Relaxation, Stretch, Writs & Arms
Anatomy: Core, Hips, Knees, Lower & Middle Back, Wrists & Arms
Chakras: Base, Sacral
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)


Tortoise
Kurmasana (Also Known As: Turtle Pose)

Kurmasana
Video: How to practice Tortoise pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Forward Bend, Hip Opener, Stretch, Writs & Arms
Anatomy: Core, Hips, Knees, Lower & Middle Back, Wrists & Arms
Chakras: Sacral, Third Eye, Crown
Dosha: Pitta
Drishti: Tip Of Nose (Nasagre)


Up Facing Intense West
Urdhva Mukha Paschimottanasana

Urdhva Mukha Paschimottanasana
Video: How to practice Up Facing Intense West pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Balance, Strengthen, Stretch, Writs & Arms
Anatomy: Core, Hamstrings, Lower & Upper Back, Pelvic, Quadriceps
Chakras: Solar Plexus, Third Eye, Crown
Dosha: Pitta
Drishti: Tip Of Nose (Nasagre)


Upward Facing Lotus
Urdhva Padmasana

Urdhva Padmasana
Video: How to practice Upward Facing Lotus pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Balance, Hip Opener, Inversion, Strengthen, Stretch, Twist, Writs & Arms
Anatomy: Core, Hamstrings, Lower & Upper Back, Pelvic, Quadriceps
Chakras: Solar Plexus, Throat, Third Eye, Crown
Dosha: Pitta, Vata
Drishti: Up (Urdhva)


Wide Angle Seated Fold
Upavishta Konasana A (Also Known As: Seated Straddle Pose Variation, Upavishta Konasana Variation) 

Upavishta Konasana A
Video: How to practice Wide Angle Seated Fold pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Chest Opener, Forward Bend, Hip Opener, Stretch, Twist, Writs & Arms
Anatomy: Arms & Shoulders, Core, Hamstrings, Hips, Lower Back, Neck, Pelvic, Quadriceps
Chakras: Base, Sacral, Solar Plexus
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)


Wide Leg Forward Bend A
Prasarita Padottanasana A

Prasarita Padottanasana A
Video: How to practice Wide Leg Forward Bend A pose
Level: Beginner
Position: Standing
Types: Ab Toner, Forward Bend, Hip Opener, Inversion, Stretch
Anatomy: Core, Hamstrings, Hips, Lower Back, Pelvic
Chakras: Base, Sacral, Solar Plexus, Third Eye, Crown
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)


Wide Leg Forward Bend B
Prasarita Padottanasana B

Prasarita Padottanasana B

Video: How to practice Wide Leg Forward Bend B pose
Level: Beginner
Position: Standing
Types: Ab Toner, Forward Bend, Hip Opener, Inversion, Stretch, Writs & Arms
Anatomy: Core, Hamstrings, Hips, Lower Back, Pelvic
Chakras: Base, Sacral, Solar Plexus, Third Eye, Crown
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)


Wide Leg Forward Bend C
Prasarita Padottanasana C

Prasarita Padottanasana C

Video: How to practice Wide Leg Forward Bend C pose
Level: Intermediate
Position: Standing
Types: Ab Toner, Forward Bend, Hip Opener, Inversion, Stretch, Writs & Arms
Anatomy: Core, Hamstrings, Hips, Lower Back, Pelvic
Chakras: Base, Sacral, Solar Plexus, Third Eye, Crown
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)


Wide Leg Forward Bend D
Prasarita Padottanasana D

Prasarita Padottanasana D

Video: How to practice Wide Leg Forward Bend D pose
Level: Intermediate
Position: Standing
Types: Ab Toner, Forward Bend, Hip Opener, Inversion, Stretch, Writs & Arms
Anatomy: Core, Hamstrings, Hips, Lower Back, Pelvic
Chakras: Base, Sacral, Solar Plexus, Third Eye, Crown
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)


Womb Embryo
Garbha Pindasana

Garbha Pindasana
Video: How to practice Womb Embryo pose
Level: Advanced
Position: Seated & Floor
Types: Ab Toner, Balance, Hip Opener, Strengthen, Stretch, Writs & Arms
Chakras: Base, Sacral, Third Eye 
Dosha: Kapha, Pitta
Drishti: Tip Of Nose (Nasagre)

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

Bike Ride
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

Reclining Bound Angle
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

Reclining Bound Angle
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

Bridge Pose
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

Bridge Pose
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

Bridge Pose
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

Child Pose
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

Easy Pose
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

Fish Pose
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

Fish Pose
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

Fish Pose
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

Fish Pose
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

Fish Pose
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

Fish Pose
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

Hero Pose
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

Knee To Chest Pose
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

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

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


Leg Lift

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

Legs Up Pose
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 

Legs Up Pose

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

Pigeon Pose Bolster

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) 

Half Pigeon Pose 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) 

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 

Reclined Hero Pose Bolster

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 

Reclining Tree Pose Bolster

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

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

Reclined Twist Yoga Bolster Pose

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

Savasana With Bolster

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

Savasana With Bolster

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

Scissors Yoga Bolster Pose

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

Scissors Yoga Bolster Pose

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)

Ankle Bending 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)

Ankle Bending 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)

Archer 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)

Bananasana
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)

Bharadvajas I
Video: How to practice Bharadvajasana I pose
Level: Advanced
Position: Seated & Floor
Chakras: BaseSacralThird 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)

Bharadvajas II Pose
Video: How to practice Bharadvajasana II pose
Level: Advanced
Position: Seated & Floor
Chakras: BaseSacralThird 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)

Bharadvajasana Twist Pose
Video: How to practice Bharadvajasana Twist pose
Level: Advanced
Position: Seated & Floor
Chakras: BaseSacralThird 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)

Boat Pose
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)

Easy Boat Pose
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)

Book Opening 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)

Bound Angle Pose
Video: How to practice Bound Angle pose
Level: Beginner
Position: Seated & Floor
Chakras:  BaseSacral, 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)

Bridge Pose

Video: How to practice Bridge pose
Level: Beginner
Position: Seated & Floor
Chakras:  Solar Plexus, Heart, ThroatThird 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)

Butterfly Twist Pose

Video: How to practice Butterfly pose
Level: Beginner
Position: Seated & Floor
Chakras: BaseSacral, 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

Camel Pose

Video: How to practice Camel pose
Level: Intermediate
Position: Seated & Floor
Chakras: Sacral, Solar Plexus, Heart, ThroatThird 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)

Cat Pose

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

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)

Child Pose

Video: How to practice Child Pose
Level: Beginner
Position: Seated & Floor
Chakras: BaseSacral, Solar PlexusThird 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)

Cobra Pose

Video: How to practice Cobra Pose
Level: Beginner
Position: Seated & Floor
Chakras: BaseSacral, Solar Plexus, Heart, ThroatThird 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)

Confidence Pose

Video: How to practice Confidence Pose
Level: Beginner
Position: Seated & Floor
Chakras: BaseSacral, 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)

Cow Pose

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 

Cowface Pose

Video: How to practice Cowface Pose
Level: Intermediate
Position: Seated & Floor
Chakras: BaseSacral, 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)

Cradle Baby Pose

Video: How to practice Cradle Baby Pose
Level: Intermediate
Position: Seated & Floor
Chakras: BaseSacral, 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: BaseSacral, Solar Plexus, Heart, ThroatThird Eye, Crown

When you create yoga lesson plans with our Yoga Genie Lesson Planner, you’ll be able to search poses by the following search filters…


Main Categores Filter

In the new and improved Yoga Lesson Planner, you can filter poses by “main categories”.

You’ll be able to search poses by:

  • Ashtanga
  • Bandhas
  • Bolster Yoga
  • Chair Yoga
  • Inversions
  • Kundalini Yoga
  • Laugher Yoga
  • Mantras
  • Meditation
  • Mudras
  • Partner Yoga
  • Pawanmuktasana Yoga
  • Pranayama
  • Prone
  • Relaxation
  • Seated & Floor
  • Standing
  • Strap Yoga
  • Sun Salutations
  • Supine

Types Filter

In the new and improved Yoga Lesson Planner, you can filter poses by “type”.

You’ll be able to search poses by:

  • Abdominal Toner
  • Arm Balance
  • Back Bend
  • Balance
  • Chest Opener
  • Core
  • Forward Bend
  • Hip Opener
  • Inversion
  • Props
  • Relaxation
  • Side Bend
  • Strengthen
  • Stretch
  • Twist
  • Warm ups
  • Wrists & Arms

Anatomy Pose Filter

In the new and improved Yoga Lesson Planner, you can filter poses by “anatomy”.

You’ll be able to search poses by:

  • Arms & Shoulders
  • Biceps & Triceps
  • Core
  • Hamstrings
  • Hips
  • Knees
  • Lower Back
  • Middle Back
  • Neck
  • Psoas
  • Wrists & Hands
  • Upper Back

Chakra Pose Filter 

In the new and improved Yoga Lesson Planner, you can filter poses by “chakra”.

You’ll be able to search poses by:

  • Base (Muladhara)
  • Sacral Centre (Svadhishthana)
  • Solar Plexus Centre (Manipura)
  • Heart Centre (Anahata)
  • Throat Centre (Vishuddha)
  • Third Eye (Ajna)
  • Crown Centre (Sahasrara)

Yoga Therapy Filter

In the new and improved Yoga Lesson Planner, you can filter poses by “yoga therapy”.

You’ll be able to search poses by:

  • Anxiety
  • Arthritis
  • Asthma
  • Back Pain
  • Cancer
  • Carpal Tunnel Syndrome
  • Confidence Building
  • Constipation
  • Depression
  • Diabetes
  • Elderly People
  • Enlarged Prostate
  • Eye fatigue
  • Fatigue
  • Fever
  • HIV positive
  • Headaches
  • Herniated (Slipped) Spinal Disc
  • Hypertension
  • Immune Support
  • Indigestion
  • Insomnia
  • Jet Lag
  • Leg Congestion
  • Neck Pain
  • Obesity
  • Posture
  • Pregnancy
  • Stress
  • Varicose Veins

Got a student with ailments?
Not sure what poses to give them?
Then take a look below….


Yoga Therapy A to Z


Anxiety

  • Breathing Exercises
  • Bound Angle Pose
  • Child Pose
  • Easy Pose
  • Extended Child Pose
  • Extended Puppy Pose
  • Forward Bends
  • Plough Pose
  • Seated Forward Bend
  • Shoulderstand Pose
  • Standing Forward Bend

Arthritis

  • Bolster Yoga
  • Gentle warms ups
  • Gentle flow yoga
  • Yoga with props.

Asthma

  • Abdominal Breathing
  • Bow Pose
  • Corpse Pose
  • Fish Pose
  • Headstand Pose
  • Lotus Pose
  • Mountain Pose
  • Shoulderstand Pose

Back Pain

  • Abdominal Strengtheners
  • Backbends
  • Bow Pose
  • Bridge Pose
  • Cat Pose
  • Cobra Pose
  • Cowface Pose
  • Crocodile Pose
  • Fish Pose
  • Headstand Pose
  • Shooting Bow Pose
  • Shoulderstand Pose
  • Spinal Twists
  • Supine Thunderbolt Pose
  • Twists
  • Wheel Pose

Bronchitis

  • Abdominal Breathing
  • Cobra Pose
  • Fish Pose
  • Locust Pose
  • Lotus Pose
  • Mountain Pose
  • Shouldstand Pose

Constipation

  • Abdominal Uplift
  • Back Stretching Poses
  • Churning Pose
  • Fish Pose
  • Forward Bends
  • Head to Knee Pose
  • Headstand Pose
  • Knee Squeezes
  • Inversions
  • Plough Pose
  • Shooting Bow Pose
  • Seated Twists
  • Shoulderstand Pose
  • Standing Twist
  • Twists

Diabetes

  • Back Stretching Poses
  • Cobra Pose
  • Corpse Pose
  • Seated Twists
  • Shoulderstand Pose
  • Spinal Twists
  • Standing Twist

Gall Bladder Disorders

  • Bow Pose
  • Cobra Pose
  • Head to Knee Pose
  • Noose Pose
  • Peacock Pose
  • Triangle Pose

Indigestion

  • Abdominal Uplift
  • Cobra Pose
  • Corpse Pose
  • Mountain Pose
  • Peacock Pose
  • Plough Pose
  • Shoulderstand Pose
  • Spinal Twists
  • Supine Thunderbolt Pose

Insomnia

  • Back Stretching Poses
  • Cobra Pose
  • Corpse Pose
  • Locust Pose
  • Mountain Pose
  • Plough Pose
  • Shoulderstand Pose

Kidney Disorders

  • Bow Pose
  • Cobra Pose
  • Head to Knee Pose
  • Locust Pose
  • Noose Pose
  • Shoulderstand Pose
  • Spinal Twists
  • Standing Twist

Liver Disorders

  • Boat Pose
  • Noose Pose

Lumbago

  • Corpse Pose
  • Easy Pose With Twist
  • Locust Pose
  • Plough Pose
  • Seated Twists
  • Spinal Twists
  • Standing Twist

Menstrual Disorders

  • Abdominal Uplift
  • Back Stretching Poses
  • Cat Pose
  • Cobra Pose
  • Corpse Pose
  • Fish Pose
  • Forward Bends
  • Headstand Pose
  • Plough Pose
  • Seated Forward Bend
  • Shoulderstand Pose
  • Sitting Poses
  • Standing Forward Bend

Obesity

  • Abdominal Uplift
  • Back Stretching Poses
  • Bow Pose
  • Cobra Pose
  • Easy Pose With Twist
  • Forward Bends
  • Headstand Pose
  • Plough Pose
  • Spinal Twists
  • Standing Twist

Piles

  • Fish Pose
  • Headstand Pose
  • Plough Pose
  • Shoulderstand Pose

Poor Posture

  • Bow Pose
  • Camel Pose
  • Cobra Pose
  • Cowface Pose
  • Mountain Pose
  • Palm Tree Pose
  • Triangle Pose

Prolapse

  • Abdominal Uplift
  • Headstand Pose
  • Shoulderstand Pose

Prostate Disorders

  • Easy Pose With Twist
  • Headstand Pose
  • Kneeling Poses
  • Shoulderstand Pose
  • Sitting Poses
  • Spinal Twist Poses
  • Standing Twist

Reproductive Organs

  • Back stretching
  • Cobra Pose
  • Headstand Pose
  • Plough Pose
  • Shoulderstand
  • Supine Thunderbolt Pose

Sexual Debility

  • Abdominal Breathing
  • Abdominal Uplift
  • Bow Pose
  • Cat Pose
  • Cobra Pose
  • Downward Facing Dog Pose
  • Headstand Pose
  • Plough Pose
  • Shoulderstand Pose
  • Sitting Poses
  • Kneeling Poses
  • Spinal Twist Poses

Tension

  • Abdominal Breathing
  • Abdominal Uplift
  • Back stretching
  • Corpse
  • Forward Bends
  • Mountain Pose
  • Shoulderstand Pose
  • Triangle Pose
  • Yin Poses (holding poses)

Throat Disorders

  • Lion Pose

Thyroid Disorders

  • Bridge Pose
  • Fish Pose
  • Shoulderstand Pose

Varicose Veins

  • Headstand Pose
  • Inverted Poses
  • Shoulderstand Pose

Wind Pains

  • Abdominal Uplift
  • Knee Squeeze

Yoga Teacher Lesson Plan Kit

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YOGA PLANNER