Archive for the ‘Asanas’ Category

Sun salutations, an ancient sequence of movements to express gratitude to the sun, are a key part of the vinyasa yoga practice. As a teacher there are many reasons why you’ll love having your students practice this sequence: It is a wonderful warming sequence for any class It consists of many foundational asanas useful for students of all […]

Sun salutations, an ancient sequence of movements to express gratitude to the sun, are a key part of the vinyasa yoga practice. As a teacher there are many reasons why you’ll love having your students practice this sequence: It is a wonderful warming sequence for any class It consists of many foundational asanas useful for students of all […]

Virabhadrasana I (veer-ah-bah-DRAHS-anna) vira = hero bhadra = good / friend asana = pose Begin in Tadasana. Exhale the left foot back three to four feet.  Align your left heel behind your right heel and then turn you left foot out 45 degrees keeping your right foot forward. Root the outer edges of your left foot into […]

Utkatasana (OOT-kah-TAHS-anna) utkata = powerful, fierce asana = pose Utkatasana is a wonderful pose which teaches us to find your seat of power within your pelvis, at the center of your body. Begin in Tadasana.  Inhale, raising your arms up overhead until they are parallel, palms facing inward (or join the palms together).  Allow your […]

Urdhva Svanasana (OORD-vah MOO-kah shvon-AHS-anna) urdhva = upward mukha = face svana = dog asana = pose Begin lying on your stomach with your legs stretched back and tops of the feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular […]

Bhujangasana (boo-jang-GAHS-anna) bhujanga = serpent, snake asana = pose Lying on your stomach with your legs stretched back and tops of the feet on the floor, place your hands palms down, fingers spread. Hug your elbows back and press the tops of the feet, thighs and pubis firmly into the ground. On an inhale, begin straightening […]

Chaturanga Dandasana (chaht-tour-ANG-ah don-DAHS-anna) chatur = four anga = limb danda = staff, referring to the spine or the central “staff” or support of the body asana = pose   Begin in Adho Mukha Svanasana.  Shift your weight forward into Plank Pose.  Firm your shoulder blades against your back ribs and press your tailbone toward your […]

Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna) adho mukha = having the face downard shvana = dog  In this asana, your body takes the shape of a dog stretching itself.  This asana helps to rejuvenate your whole body as it gently stimulates your nervous system. Begin in Tadasana.  Exhale, and bend from the waist, placing each […]

Ardha Uttanasana (are-dah oot-tan-AHS-anna) ardha = half uttana = intense stretch asana = pose From Uttanasana press your palms or fingertips into the floor (if that is not available to you, press your hands on your shins or on a block).  On an inhale straighten your elbows and lift your chest, extending all the way through […]

Uttanasana (OOT-tan-AHS-anna) ut = intense or deliberate tana = stretch asana = pose Uttanasana is a wonderful stretch for those dealing with anxiety or depression.  With the head below the heart, the spinal nerves and brain cells are rejuvenated as heartbeat slows. Begin standing in Tadasana with your legs straight and fully stretched.  Inhale placing […]