Yoga Poses

Navasana, or Boat Pose, is a challenging yoga posture that strengthens the core and improves balance, resembling a boat shape.

The Butterfly Pose, or Baddha Konasana, stretches and strengthens the hip muscles and inner thighs.

Bound Side Angle Pose, or Baddha Utthita Parsvakonasana, is a standing pose that stretches the lower back and side body, opens the chest and the shoulders, and strengthens the legs and the core.

The Camel Pose, or Ustrasana, stretches and strengthens the ankles, knees, thighs, hips, abdomen, upper back, shoulders, and neck.

Cat Pose (Marjaryasana) and Cow Pose (Bitilasana) are mostly used as a sequence done in time with the breath in yoga to warm up and bring flexibility to the spine.

The Chair Pose, or Utkatasana, works on building strength in the legs, especially the quadriceps and inner thighs.

The Child Pose, or Balasana, stretches the ankles, thighs, hips, spine, and shoulders. Relieving tension in the back and neck, and calming the nervous system.

The Cobra Pose or Bhujangasana works on opening the upper back and strengthening the lower back.

The Corpse Pose or Savasana is a resting pose that helps relax, calm, restore and energize the whole body.

The Cow Face Pose or Gomukhasana stretches the hips, thighs, ankles, chest, shoulders, and arms.

Crescent High Lunge is an energizing yoga pose that stretches the hip flexors, builds leg strength, and opens the chest for balance and focus.

The Dancer’s Pose, or Natarajasana, with Yoga strap, strengthens the feet, ankles, legs, abdomen, back and arms, Opens the front of the body and the shoulders, and improves balance and focus. Use of a Yoga strap improves access to this pose.

The Downward-facing Dog Pose, or Adho Mukha Svanasana, stretches and strengthens the wrists, arms, shoulders, abdomen, hips, and legs.

The Eagle Pose, or Garudasana, stretches and strengthens the ankles, legs, shoulders and upper back. It also improves balance and concentration.

Easy Pose, or Sukhasana, is sitting cross-legged. It is known as the seat of meditation, and is the only pose mentioned in Patanjali ancient text, the Yoga Sutras.

The Fish Pose, or Matsyasana, stretches the hip flexors and intercostal muscles of the upper body. It can relieve muscle soreness in the spine and neck.

Goddess Pose (Utkata Konasana) is a standing pose meaning powerful or fierce angle posture that symbolizes the power and strength of feminine energy, and engages and opens the hips, the front of the shoulders and the chest.

Half Lord of the Fishes (Ardha Matsyendrasana) is a seated spinal twist, promoting flexibility, digestion, and energy flow.

The Half Monkey pose, or Ardha Hanumanasana, is a preparatory posture for Full Splits (Hanumanasana). It lengthens the hamstrings, groin, and hip flexors, improves pelvis and hip mobility, and increases pelvic awareness and stability.

The Half Moon Pose, or Ardha Chandrasana, strengthens the legs and core, trains balance, while also improving balance, coordination, and concentration.

Happy Baby (Ananda Balasana) is a relaxing yoga pose where you lie on your back, holding your feet, and gently rock from side-to-side.

Head-to-Knee Pose (Janu Sirsasana) is a seated forward bend with one leg extended, and one leg bent out to the side. The pose stretches the hamstrings, groins, and spine and enhances flexibility in the hips and lower back.

The Knees-to-Chest Pose, or Apanasana, relieves lower back pain and massages the abdominal organs – reducing bloating, stomach pain and tension in the body.

The Locust Pose, or Salabhasana, strengthens the muscles in the lower back, abdomen, and legs. It helps relieve pain in the lower back and hamstrings.

Low lunge: A yoga pose that stretches the hip flexors and opens the chest, promoting flexibility, balance, and strengthening legs. Benefits include improved posture and reduced tension.

The Low Plank Pose, or Four-Limbed Staff Pose, or Chaturanga Dandasana, builds strength and stability in the wrists, arms, shoulders, abdomen, and legs.

The Mountain Pose, or Tadasana, helps create awareness of your muscles and balance and increases strength and flexibility in the feet, legs, and hips. Even though this pose is very basic and seems easy, it is not less important. This pose is just as important as other poses and good to increase body/muscle awareness.

The One-Legged Frog Pose, or Eka Pada Bhekasana, with Yoga strap, stretches the quadriceps and back. Use of the Yoga strap improves access to this pose.

The Pigeon Pose, or Ardha Kapotasana, works on stretching and strengthening the legs, hips, and spine.

The Plank Pose, or Phalakasana, strengthens the wrists, arms, shoulders, abdominal muscles and legs.

Pyramid Pose, also known as Parsvottanasana, is a rejuvenating standing yoga posture that offers a host of physical and mental benefits.

Reclining Bound Angle pose, or Supta Baddha Konasana, is a classic restorative lying-down yoga pose that opens the groin, the inner thighs and the hips.

Reclining Extended Hand-to-Big-Toe pose with Yoga strap, or Supta Utthita Hasta Padangusthasana, targets the lower body, particularly the hamstrings, and releases the lower back.

Revolved Abdomen Pose involves lying on your back and twisting your lower body to one side, promoting spinal mobility, relieving tension, and improving digestion.

Revolved Head-to-Knee pose, or Parivrtta Janu Sirsasana, is a deep side stretch coupled with a heart-opening twist. It lengthens the hamstring and stretches the groin and inner leg. It also stretches the spine and shoulder, stimulates your abdominal organs, and improves overall digestion.

The Seated Forward Bend Pose or Paschimottanasana stretches and lengthens the back of the legs and torso, and strengthens the abdomen in the front of the body.

The Shoulder Stand Pose or Sarvangasana stretches the shoulders and neck, strengthening the legs and core. It can also calm the mind by reversed blood flow.

Skandasana, or Side Lunge Pose, is a yoga posture that involves a deep lateral stretch. It enhances hip flexibility, strengthens legs, and opens groins for improved mobility and balance.

The Side Plank Pose or Vasisthasana builds balance and strength in the legs, arms, shoulders, wrists, and abdomen.

Side-Reclining Leg Lift is a gentle yoga pose where you lie on your side and lift your top leg. It enhances flexibility, strengthens the core, and improves hip mobility.

The Standing Forward Bend Pose or Uttanasana opens and lengthens the back of the legs, and keeps the spine strong and flexible.

Standing Extended Hand-to-Big-Toe Pose Side Variation with Yoga strap, or Utthita Hasta Padangusthasana, is a standing and balancing pose on one leg. It targets the lower body, particularly the hamstrings, and releases the lower back.

The Sun Salutation or Surya Namaskar steps are performed in a flowing motion as a way to warm up the body and increase blood circulation. Every sun salutation step is linked to an inhale or exhale, the inhales focusing on lengthening and extending, and the exhales on bending and strengthening. The key to the sun salutation steps is the fluent motion in which you perform this sequence of poses. You should not stay still, so even if the explanation seems long, it is important you perform every part – and in between every part - in a flowing motion.

The Supine Hammock Pose with Yoga strap, or Supta Padangusthasana, is a restorative pose that targets the hamstrings and gives the neck and lower back a gentle release.

Thread-the-Needle is a calming yoga pose where one arm threads under the torso, stretching the shoulders and upper back while promoting relaxation and releasing tension. Enhances flexibility and reduces stress.

Three-Legged Dog is a rejuvenating yoga pose that resembles an inverted "V" shape. It involves lifting one leg high while balancing on hands and the opposite foot, fostering strength, balance, and flexibility.

The Thunderbolt Pose or Vajrasana stretches and strengthens the thighs, lower back, and legs. Additionally, facilitating digestion.

The Tree Pose or Vrikshasana helps train balance and focus while strengthening the inside and outside of the legs, ankles, and tones the abdomen.

The Triangle Pose or Trikonasana stretches and strengthens the legs, arms, ankles, shoulders, sides of the torso and abdomen. It can also improve digestion.

The Upward or Reverse Plank Pose or Purvottanasana opens the front of the shoulders and strengthens the wrists, arms, abdomen, and legs.