Classic Postures

Sit/Easy Position - Sukhasana

A starting position that helps focus awareness on breathing and the body; helps strengthen
lower back and open the groin and hips.
Sit cross-legged with hands on knees. Focus on your breath. Keep your spine straight and
push the sit bones down into the floor. Allow the knees to gently lower. If the knees rise
aboe your hips! sit on a cushion or block. "his will help support your back and hips. "ake #-
$% slow! deep breaths. &n the ne't inhale! raise your ar(s oer your head. )'hale and bring
your ar(s down slowly. *epeat #-+ ti(es.


Dog and Cat --
Increases fle'ibility of spine
"his is really two poses! one flowing into the other. ,egin on your hands and knees. Keep
your hands -ust in front of your shoulders! your legs about hip width apart. As you inhale! tilt
the tailbone and pelis up! and let the spine cure downward! dropping the sto(ach low! and
lift your head up. Stretch gently. As you e'hale! (oe into cat by reersing the spinal bend!
tilting the pelis down! drawing the spine up and pulling the chest and sto(ach in. *epeat
seeral ti(es! flowing s(oothly fro( dog into cat! and cat back into dog.
Mountain - Tadasana
I(proes posture! balance and self-awareness.
A deceptie pose in that it appears so si(ple that so(e students (ay ask - .why bother/.
,ut -ust as there0s (ore to breathing than (eets the eye! there is (ore to standing! too.
Stand with feet together! hands at your sides! eyes looking forward. *aise your toes! fan
the( open! then place the( back down on the floor. Feel your heel! outside of your foot!
toes and ball of your foot all in contact with the floor. "ilt your pubic bone slightly forward.
*aise your chest up and out! but within reason - this isn0t the ar(y and you0re not standing at
attention. *aise your head up and lengthen the neck by lifting the base of your skull toward
the ceiling. Stretch the pinky on each hand downward! then balance that (oe(ent by
stretching your inde' fingers. Push into the floor with your feet and raise your legs! first the
cales and then the thighs.
,reathe. 1old the posture! but try not to tense up. ,reathe. As you inhale! i(agine the breath
co(ing up through the floor! rising through your legs and torso and up into your head.
*eerse the process on the e'hale and watch your breath as it passes down fro( your
head! through your chest and sto(ach! legs and feet.
1old for # to $% breaths! rela' and repeat.
&n your ne't inhale! raise your ar(s oer head 23rdhaa 1astasana4 and hold for seeral
breaths. 5ower your ar(s on an e'hale.
As a war( up! try synchroni6ing the raising and lowering of your ar(s with your breath -
raise! inhale; lower! e'hale. *epeat # ti(es.





Forward Bend or Extension - Uttanasana II
Stretches the legs and spine! rests the heart and neck! rela'es (ind and body
,egin standing straight in 7ountain pose or "adasana. Inhale and raise the ar(s oerhead.
)'hale! bend at the hips! bring the ar(s forward and down until you touch the floor. It0s okay
to bend your knees! especially if you0re feeling stiff. )ither grasp your ankles or -ust leae
your hands on the floor and breathe seeral ti(es. *epeat 8-# ti(es. &n your last bend! hold
the position for # or $% breaths. "o co(e out of the pose! curl upward as if pulling yourself up
one ertebrae at a ti(e! stacking one on top of another! and leaing the head hanging down
until last.
9ariations
$. Follow the instructions for the basic pose described aboe! but instead of holding the pose
for seeral breaths! co(e up on the inhale. )'tend your ar(s forward as your rise until you
are standing straight and your ar(s are oerhead. )'hale and bend forward. *epeat the
process # ti(es.
:. ;o into the pose and take 8 deep breaths. Inhale and raise your head! but keep your
hands on the floor. 1ook each inde' finger around each big toe! e'hale and co(e down.
1old for seeral breaths
8. Inhale and raise your head! again keeping your hands on the floor. "his ti(e! slide your
hands under your feet so that the tips of your toes are touching heel of your hands. 1old for
seeral breaths.
<. After bending forward! fold your ar(s and hang for as long as is co(fortable. A ery
rela'ing pose.
#. "o co(e out of the pose! curl upward as if pulling yourself up one ertebrae at a ti(e!
stacking one on top of another! and leaing the head hanging down until last.



Trikonasana - the Triangle
Stretches the spine! opens the torso! i(proes balance and concentration.
Start with your spread 8-< feet apart! feet parallel. "urn your left foot =% degrees to the left
and your right foot about <# degrees inward. Inhale and raise both ar(s so they0re parallel
with the floor. )'hale! turn your head to the left and look down your left ar( toward your
outstretched fingers. Check that your left knee is aligned with your left ankle. "ake a deep
breath and stretch outward to the left! tilting the left hip down and the right hip up. >hen
you0e stretched as far as you can! piot your ar(s! letting your left hand reach down and
co(e to rest against the inside of your calf! while your right ar(s points straight up. "urn and
look up at your right hand. ,reathe deeply for seeral breaths. Inhale! and straighten up.
)'hale! lower your ar(s. Put your hands on your hips and piot on your heels! bringing your
feet to face front. *epeat the posture on the other side.


arrior I I - !ira"hadrasana II
Strengthens legs and ar(s; i(proes balance and concentration; builds
confidence ,egin in (ountain pose with feet together and hands at side. Step your
feet <-# feet apart. "urn your right foot about <# degrees to the left. "urn your left
foot =% degrees to the left so that it is pointing straight out to the side. Slowly bend
the left knee until the thigh is parallel with the floor! but keep the knee either behind
or directly oer your ankle. *aise your ar(s oer head. "hen slowly lower the(
until your left ar( is pointing straight ahead and your right ar( is pointing back.
Concentrate on a spot in front of you and breathe. "ake < or # deep breaths! lower
your ar(s! bring your legs together. *eerse the position.

The Co"ra - Bhu#angasana
Stretches the spine! strengthens the back and ar(s! opens the chest and heart.
5ie down on your sto(ach. Keep your legs together! ar(s at your side! close to your body!
with your hands by your chest.
Step $? Inhaling! slowly raise your head and chest as high as it will go. Keep your buttocks
(uscles tight to protect your lower back. Keep your head up and chest and heart out.
,reathe seeral ti(es and then co(e down. *epeat as necessary.
Step :? Follow the steps aboe. >hen you0e gone as high as you can! gently raise yourself
on your ar(s! stretching the spine een (ore. &nly go as far as you are co(fortable. @our
pelis should always re(ain on the floor. ,reathe seeral ti(es and co(e down.







Downward Fa$ing Dog - %dho Mukha S&anasana
,uilds strength! fle'ibility and awareness; stretches the spine and ha(strings; rests the
heart.
Start on your hands and knees. Keep your legs about hip width apart and your ar(s
shoulder width apart. @our (iddle fingers should be parallel! pointing straight ahead. *oll
your elbows so that the eye or inner elbow is facing forward. Inhale and curl your toes under!
as if getting ready to stand on your toes. )'hale and straighten your legs; push upward with
your ar(s. "he goal is to lengthen the spine while keeping your legs straight and your feet
flat on the ground. 1oweer! in the beginning it0s okay to bend the knees a bit and to keep
your heels raised. "he i(portant thing is to work on lengthening the spine. Aon0t let your
shoulders creep up by your ears -- keep the( down. >eight should be eenly distributed
between your hands and feet. 1old the position for a few breaths. Co(e down on and
e'hale. *epeat seeral ti(es! synchroni6ing with your breath? up on the e'hale and down on
the inhale.


'ead to (nee -- )anu Shirshasana
Stretches and opens back and ha(strings! i(proes fle'ibility
Sit on the floor with legs e'tended in front of you. ,end one leg! bringing the heel of the foot
as close to the groin as possible. @ou (ay want to place a pillow under the bent knee for
co(fort. 7ake sure your sit6 bones are fir(ly grounded on the floor and that your spine is
straight. "urn your body slightly so you face out oer the e'tended leg. Inhale and raise your
ar(s oer head. )'hale and begin to (oe forward slowly. "ry to keep the back as straight
as possible. Instead of bending at the hips! focus on lifting the tailbone and rolling forward on
your sit6 bones. Inhale and lengthen and straighten the spine. )'hale and roll forward!
howeer slightly. "o get a bit (ore forward (oe(ent! engage your Buadriceps 2thigh
(uscles4 as you (oe forward. "his releases the ha(strings! giing you a bit (ore fle'ibility.
>hen you0e (oed as far forward as you can! lower the ar(s and grasp your foot! or leg.
1old the position for a (o(ent and breathe. "hen on the ne't e'hale gently pull yourself
forward. ;o slowly and re(e(ber to keep the back straight. >hen done! straighten up and
do the other side.


'al* Shoulderstand -- %rdha Sar&angasana
Pro(otes proper thyroid function! strengthens abdo(en! stretches upper back! i(proes
blood circulation! induces rela'ation
@ou probably re(e(ber doing this as a kid. 5ie on your back and lift your legs up into air.
Place your hands on your lower back for support! resting your elbows and lower ar(s on the
ground. 7ake sure your weight is on your shoulders and (id to upper back -- not your neck.
,reathe deeply and hold for at the posture for at least #-$% breaths! increasing the hold oer
ti(e. "o co(e down! slowly lower your legs! keeping the( ery straight -- a little workout for
your abdo(inal (uscles.



The Bridge - Sethu Bandhasa
Increases fle'ibility and suppleness; strengthens the lower back and abdo(inal
(uscles; opens the chest.
5ie on your back with your knees up and hands at your side @our feet should be
near your buttocks about si' inches apart. "o begin! gently raise and lower your tail.
"hen! slowly! raise the tailbone and continue lifting the spine! trying to (oe one
ertebra at a ti(e until your entire back is arched upward. Push fir(ly with your
feet. Keep your knees straight and close together. ,reathe deeply into your chest.
Clasp your hands under your back and push against the floor.
"ake fie slow! deep breaths.
Co(e down slowly and repeat.




The Cor+se -- Sa&asana
*ela'es and refreshes the body and (ind! reliees stress and an'iety! Buiets the (ind
Possibly the (ost i(portant posture! the Corpse! also known as the Sponge! is as
deceptiely si(ple as "adasana! the 7ountain pose. 3sually perfor(ed at the end of a
session! the goal is conscious rela'ation. 7any people find the .conscious. part the (ost
difficult because it is ery easy to drift off to sleep while doing Saasana. ,egin by lying on
your back! feet slightly apart! ar(s at your sides with pal(s facing up. Close your eyes and
take seeral slow! deep breaths. Allow your body to sink into the ground. "ry focusing on a
specific part of the body and willing it to rela'. For e'a(ple! start with your feet! i(agine the
(uscles and skin rela'ing! letting go and slowly (elting into the floor. Fro( your feet! (oe
on to your cales! thighs and so on up to your face and head. "hen si(ply breathe and rela'.
Stay in the pose for at least #-$% (inutes.

Sun Salutation 2surya na(askar4
Surya Ca(askar! the Sun Salutation! is a series of $: postures perfor(ed in a single! graceful flow. )ach
(oe(entis coordinated with the breath. Inhale as you e'tend or stretch! and e'hale as you fold or contract. "he Sun
Salutation builds strength and increases fle'ibility. Aifferent styles of yoga perfor( the Sun Saluation with their own
ariations. 1oweer! the flow presented below coers core steps used in (ost styles.
For the series below! a single round consists of two co(plete seBuences? one for the right side of the body and the
other for the left. &n days when you think you hae no ti(e for yoga! try and do at least one or two rounds of the Sun
Salutation. @ou0ll feel the difference.
,- Mountain
,egin by standing in 7ountain
pose! feet about hip width apart!
hands either by your sides or in
prayer position. "ake seeral
deep breaths.
.- 'ands u+
&n your ne't inhale! in one
sweeping (oe(ent! raise your
ar(s up oerhead and gently arch
back as far as feels co(fortable
and safe.
/- 'ead to knees

As you e'hale! bend forward!
bending the knees if necessary!
and bring your hands to rest
beside your feet.
0- 1unge
Inhale and step the right leg back
2- Plank
)'hale and step the left leg back
into plank position. 1old the
position and inhale.
3- Sti$k
)'hale and lower yourself as if
co(ing down fro( a pushup.
&nly your hands and feet should
touch the floor.
4- U+ward Dog
Inhale and stretch forward and
up! bending at the waist. 3se
your ar(s to lift your torso! but
only bend back as far as feels
5- Downward dog
)'hale! lift fro( the hips and push
back and up.
6- 1unge
Inhale and step the right foot
forward.
co(fortable and safe. 5ift your
legs up so that only the tops of
your feet and your ahnds touch
the floor. It0s okay to keep your
ar(s bent at the elbow.
,7- 'ead to knees
)'hale! bring the left foot forward
and step into head-to-knee
position.
,,- 'ands u+
Inhale and rise slowly while
keeping ar(s e'tended .
,.- Mountain
)'hale! and in a slow! sweeping
(otion! lower your ar(s to the
sides. )nd by bringing your
hands up into prayer position.
*epeat the seBuence! stepping
with the left leg.