ASANA CARDS

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 Table of Contents
Adho Mukha Kapotasana
Balasana
Adho Mukha Svanasana
Bharadvajasana
Adho Mukha Vrksasana
Bhujangasana
Anjaneyasana
Chaturanga Dandasana
Ardha Baddha Padmottanasana
Dandasana
Ardha Baddha Padma
Dhanurasana
Paschimottanasana
Dwi Pada Koundinyasana
Ardha Chandrasana
Eka Pada Bakasana
Ardha Jathara Parivartanasana
Eka Pada Koundinyasana A
Ardha Matsyendrasana
Eka Pada Koundinyasana B
Ardha Utkatasana
Eka Pada Rajakapotasana
Ardha Uttanasana
Garudasana
Astavakrasana
Gomukhasana
Baddha Konasana
Halasana Copyr igh t (c) 2020
Bakasana
 Table of Contents
Janu Sirsasana Parivrtta Ardha Chandrasana

Karnapidasana Parivrtta Trikonasana

Krounchasana Parsva Bakasana

Malasana Parsvottanasana

Marichyasana A Paschimottanasana

Marichyasana C Pasasana

Mayurasana Pincha Mayurasana

Mukta Hasta Sirsasana Prasarita Padottanasana

Padangusthasana Purvottanasana

Padahastasana Salamba Sarvangasana

Padmasana Samakonasana

Parighasana Savasana

Parivrtta Anjaneyasana Setu Bandha Sarvangasana

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Salabhasana Urdhva Dhanurasana

Sucirandhrasana Urdhva Hastasana

Sukhasana Urdhva Mukha Paschimottanasana

Supta Konasana Urdhva Mukha Svanasana

Supta Padangusthasana Urdhva Padmasana

Supta Virasana Ustrasana

Tadasana / Samasthiti Utkatasana

Tolasana Uttanasana

Trianga Mukhaikapada Paschimottanasana Utthita Balasana

Ubhaya Padangusthasana A Utthita Hasta Padangusthasana

Upavistha Konasana Utthita Parsvakonasana

Upavistha Konasana Utpluthih Utthita Trikonasana

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 Table of Contents

Virabhadrasana 1

Virabhadrasana 2

Virabhadrasana 3

Virasana

Vrksasana

Yoga Mudra

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ADHO MUKHA
KAPOTASANA

Pigeon For w ar d Fold

Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip seat ed post u r e Open s t h e h ips

Fr om Plan k ? St r et ch es h ip f lexor s an d iliopsoas
Br in g on e k n ee t o t h e back of t h e w r ist m u scles

Place t h e an k le of t h e sam e f oot n ear Releases t h e low er back

t h e w r ist or an yw h er e in f r on t of t h e
h ip
Con t r ain dicat ion
Low er t h e back k n ee dow n
Lif t t h e ch est t o len gt h en t h e spin e In ju r ies or ailm en t s w it h an y of t h e
Fold over t h e f r on t leg f ollow in g :
Reach back t h r ou gh t h e back leg Hip
Spin t h e in n er t h igh of t h e back leg An k le
t ow ar d t h e m id-lin e of t h e body Kn ee
ADHO MUKHA
SVANASANA

Dow n w ar d Facin g Dog

Align m en t & Cu es Ben ef it s

Tu ck t h e t oes u n der St r en gt h en s t h e ar m s an d cor e

Lif t t h e h ips back an d u p St r et ch es t h e h am st r in gs
St r aigh t en t h e ar m s, spin t h e in n er u pper Pr epar es you f or in ver sion s
ar m s t ow ar ds t h e t op edge of t h e m at
M ove t h e sh ou lder s aw ay f r om t h e ear s
Absor b / Kn it t h e r ibs
Con t r ain dicat ion
Keep t h e h ead bet w een t h e ar m s
Lif t t h e f r on t h ips poin t s t ow ar ds t h e Glau com a
bot t om r ibs
Blood Pr essu r e
Spir al t h e in n er u pper t h igh s t ow ar ds t h e
back of t h e m at Det ach ed r et in a

St r et ch t h e h eels dow n Recover in g f r om h ead t r au m a

Low Back
Ham st r in gs
ADHO MUKHA
VRKSASNA

Han dst an d
Align m en t & Cu es Ben ef it s

Neu t r ally r ot at ed h ip in ver sion Sh if t t h e per spect ive

Fr om a sh or t Adh o M u k h a Svan asan a? In cr eases f ocu s an d at t en t ion
Br in g t h e w r ist cr eases par allel t o t h e t op Helps t o pu r if y t h e blood
of t h e m at Helps over com e f ear s
Ext er n ally r ot at e t h e biceps
Pr ess t h e gr ou n d f ir m ly aw ay as you lif t
on e leg in t o t h e air Con t r ain dicat ion

Ben d t h e opposit e k n ee an d gen t ly h op t o

br in g t h e t h igh t o t h e ch est Glau com a

On ce balan ced lif t t h e ben t k n ee in lin e Blood Pr essu r e

w it h t h e st r aigh t leg Det ach ed r et in a
Recover in g f r om h ead t r au m a
Low Back
Wr ist or Sh ou lder s
ANJANEYASANA

Cr escen t Lu n ge
Align m en t & Cu es Ben ef it s
Ton es t h e legs
Neu t r ally r ot at ed h ip in ver sion
St r et ch es h ip f lexor s an d iliopsoas m u scles
Fr om Adh o M u k h a Svan asan a
Ton es abs
St ep on e f oot f or w ar d
Open s Sh ou lder s
St ack f r on t k n ee over an k le
Br in g t h e f r on t t h igh par allel t o t h e m at
Lif t t h e f r on t h ip poin t s t o t h e bot t om Con t r ain dicat ion
r ibs
Len gt h en t h e sit bon es t ow ar ds t h e In ju r ies or ailm en t s w it h an y of t h e
st an din g h eel f ollow in g :
Low er back
An k les
Ham st r in gs
 ARDHA BADDHA
PADMOTTANASANA*

Half Bou n d St an din g Lot u s

 Ben ef it s
Align m en t & Cu es

Ext er n ally r ot at ed h ip post u r e Im pr oves coor din at ion , con cen t r at ion ,
an d balan ce
Fr om Tadasan a
St r et ch es t h e h am st r in gs
Sh if t t h e w eigh t in t o on e leg
Pick u p t h e opposit e leg an d br in g t h e
leg in t o lot u s ( see padm asan a)
Wr ap t h e ar m of t h e lot u s leg beh in d Con t r ain dicat ion
t h e back t o cat ch t h e t op of t h e f oot
In ju r ies or ailm en t s w it h an y of t h e
Reach t h e opposit e ar m u p
f ollow in g:
Th en f or w ar d f old
Low er back
Place t h e palm f lat on t h e gr ou n d t o
St an din g k n ee
t h e ou t side of t h e f oot
Ham st r in g an d gr oin
Sacr oiliac join t
 ARDHA BADDHA
PADMA
PASCHI MOTTANASANA
Half Bou n d Seat ed Lot u s
Align m en t & Cu es Ben ef it s
Im pr oves coor din at ion , con cen t r at ion ,
Ext er n ally r ot at ed h ip post u r e an d balan ce
Wr ap t h e ar m of t h e lot u s leg beh in d St r et ch es t h e h am st r in gs
t h e back t o cat ch t h e t op of t h e f oot
Reach t h e opposit e ar m u p
Th en f or w ar d f old
Con t r ain dicat ion

In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Low er back
St an din g k n ee
Ham st r in g an d gr oin
Sacr oiliac join t
 ARDHA
CHANDRASANA

Half M oon
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip post u r e Im pr oves coor din at ion , con cen t r at ion , an d
Tr ack t h e st an din g leg k n ee w it h t h e balan ce
secon d t oe St r en gt h en s t h e k n ees
Pr ess t h e st an din g leg qu ad t ow ar ds t h e Ton es m u scles alon g t h e spin e
h am st r in g
Reach t h r ou gh t h e h eel of t h e lif t ed leg
Con t r ain dicat ion
Low er t h e f r on t r ibs sligh t ly dow n an d
slide t h e back r ibs aw ay f r om t h e w aist .
Low er back
Keep a sligh t m edial r ot at ion of t h e lif t ed
St an din g k n ee
leg
Ham st r in g an d gr oin
Sacr oiliac join t
 ARDHA JATHARA
PARIVARTANASANA

Reclin ed Spin al Tw ist

Align m en t & Cu es Ben ef it s

Low er legs t ow ar d on e h an d, t w ist t h e Releases t en sion in t h e back , sh ou lder s

belly an d r ibs t ow ar d t h e opposit e side m u scles, an d spin al colu m n
Br in g t h e ar m s t o a T Ton es t h e m u scles of t h e cor e
Gaze over t h e opposit e sh ou lder of t h e St im u lat es t h e lar ge in t est in e an d
t w ist im pr oves elim in at ion

Con t r ain dicat ion

Low er Back pain

Bu lgin g or h er n iat ed discs
 ARDA
MATSYENDRASANA

Seat ed Spin al Tw ist

Align m en t & Cu es Ben ef it s

Neu t r al h ip seat ed post u r e St r et ch es t h e gr oin , ou t er h ips an d low

Fr om Dan dasan a? back
Fold on e leg in (br in g t h e h eel t ow ar d M assages in t er n al or gan s
t h e ou t er h ip)
Lif t t h e opposit e leg u p an d over t h e
f olded leg Con t r ain dicat ion
Place t h e sole of t h e f oot in lin e w it h
t h e f olded k n ee In ju r ies or ailm en t s w it h an y of t h e
Place t h e h an d of t h e t op leg beh in d f ollow in g:
t h e back An k le
Reach t h e opposit e ar m u p an d h ook Kn ee
t h e elbow over t h e t h igh an d t w ist
Hips
Back
ARDHA UTKATASANA

Half Ch air
Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e St r en gt h en s t h e an k les, legs, sh ou lder s

Fr om Ut k at asan a?
Br in g t h e f eet h ip t oget h er or h ip
dist an ce
Ben d t h e k n ees (t o an y com f or t able
degr ee) Con t r ain dicat ion

Reach t h e ar m s u p ( ext er n ally r ot at e

In ju r ies or ailm en t s w it h an y of t h e
t h e u pper ar m s)
f ollow in g :
In t er lace t h e f in ger s an d pr ess t h e
An k le
palm s t ow ar d t h e ceilin g
Kn ees
Sh ou lder pain
ARDHA UTTANASANA

Half For w ar d Fold

Align m en t & Cu es Ben ef it s

Neu t r al h ip post u r e St r en gt h en s t h e an k les, legs, sh ou lder s

Br in g t h e f eet t o t ou ch or h ip dist an ce
Sh if t t h e w eigh t t o t h e cen t er of t h e f eet
M icr o-ben d at t h e k n ee
Len gt h en t h e back of t h e n eck
Con t r ain dicat ion

In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
An k le
Kn ees
Sh ou lder Pain
ASTAVAKRASANA

Eigh t An gle Pose

Align m en t & Cu es Ben ef it s

Ar m Balan ce w it h a t w ist St r en gt h en s w r ist s, cor e, an d sh ou lder s

Fr om Dan dasan a? St r en gt h en s liver an d k idn eys
Ben d on e k n ee u p, t ak e t h e opposit e St r en gt h en s f ocu s an d aw ar en ess
h an d t o t h e ou t side of t h e ben t k n ee f oot
Sn u ggle t h e sh ou lder u n der t h e ben t leg
t o cr eat e a sh elf w it h t h e ar m
Con t r ain dicat ion
Clam p t h e leg on t o t h e ar m
Release t h e h an ds t o t h e gr ou n d lik e In ju r ies or ailm en t s w it h an y of t h e
Ch at u r an ga ar m s f ollow in g:
Cr oss t h e ext en ded leg an k le over t h e Wr ist s
ben t leg an k le
Sh ou lder s
Pr ess dow n t o lif t t h e bu t t an d squ eeze
Hip
t h e legs again st t h e ar m .
Low Back
BADDHA KONASANA

Bou n d An gle Pose

Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip post u r e St r en gt h en s back

Releases h ips an d gr oin s
Br in g t h e soles of t h e f eet
t oget h er an d open t h e k n ees t o
t h e side
Len gt h en t h e in n er gr oin s
Con t r ain dicat ion
t ow ar ds t h e in n er k n ees
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Low er back
Kn ees
Gr oin s
BALASANA

Ch ild's Pose
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip post u r e Calm in g, cen t er in g

Com e t o all f ou r s
Br in g big t oes t oget h er (t o t ou ch )
Release h ips t ow ar ds h eels
Reach t h e ar m s ou t in f r on t
Dr aw t h e sh ou lder blades dow n t h e back
En cou r ages r elaxat ion
Len gt h en s t h e low er back
St r et ch es t h e h ips
Con t r ain dicat ion

In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Kn ees
Gr oin s
An k les
BAKASANA

Cr ow Pose
Align m en t & Cu es Ben ef it s

Ar m Balan ce St r en gt h en s u pper body

Fr om Table Top... En cou r ages f ocu s an d con cen t r at ion
Com e t o all f ou r s
Br in g big t oes t oget h er (t o t ou ch )
Release h ips t ow ar ds h eels
Con t r ain dicat ion
Reach t h e ar m s ou t in f r on t
Dr aw t h e sh ou lder blades dow n t h e
In ju r ies or ailm en t s w it h an y of t h e
back
f ollow in g:
St r en gt h en s u pper body
En cou r ages f ocu s an d con cen t r at ion
BHARADVAJASANA

Half Lot u s Spin al Tw ist

Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip post u r e Open s sh ou lder s, ch est an d u pper back

Fr om Dan dasan a... Relieves t en sion in t h e u pper back an d
n eck
Br in g on e h eel t o t h e bu t t an d t ak e t h e
opposit e leg in t o lot u s or sim ply f old Releases h ips an d low er back
t h e leg in St im u lat es t h e in t est in es
Wr ap t h e ar m of t h e lot u s leg beh in d Con t r ain dicat ion
t h e back an d cat ch t h e t op of t h e f oot
In ju r ies or ailm en t s w it h an y of t h e
Tak e t h e h an d of t h e leg t h at t h e h eel
f ollow in g:
is dr aw n t o t h e bu t t an d place it u n der
t h e lot u s k n ee Sh ou lder s

Slide sh ou lder s aw ay f r om t h e ear s Neck

Kn ees
Low er Back
Hips
BHUJANGASANA

Cobr a Pose
Align m en t & Cu es Ben ef it s

Neu t r ally r ot at ed h ip post u r e St r en gt h s n eck , sh ou lder , an d back

m u scles
Fr om Plan k ...
Ton es abs an d legs
Low er dow n t o t h e belly
Pr epar es you f or deeper back ben ds
Dr aw t h e h ear t f or w ar d an d u p
St r et ch t h e t ops of t h e f eet back an d
dow n Con t r ain dicat ion
Spir al t h e in n er u pper t h igh s t ow ar ds t h e
In ju r ies or ailm en t s w it h an y of t h e
ceilin g
f ollow in g:
Sof t en t h e sh ou lder s aw ay f r om t h e ear s
Neck
Sh ou lder
Spin e
CHATURANGA
DANDASANA

Low Pu sh Up
Align m en t & Cu es Ben ef it s

Fr om plan k ? . St r en gt h en s w r ist , sh ou lder , back , cor e

Sh if t t h e w eigh t f or w ar d an d low er Pr epar es you f or in ver sion s

Place t h e k n ees on t h e gr ou n d or n ot
Ben d t h e elbow s, cr eat e a 90 degr ee
an gle w it h w r ist , elbow , an d sh ou lder
Con t r ain dicat ion
M ove t h e sh ou lder blades t ow ar ds t h e
ch est an d k eep t h e ch est br oad
In ju r ies or ailm en t s w it h an y of t h e
Absor b / Kn it t h e r ibs in f ollow in g:
Reach t h e sit bon es t ow ar ds t h e back Wr ist
of t h e k n ees Sh ou lder
Back in ju r y
DANDASANA

St af f Pose
Align m en t & Cu es Ben ef it s

Fr om Adh o M u k h a Svan asan a... Ton es abdom in al or gan s

Com e t o a seat an d st r et ch t h e legs ou t Releases h am st r in gs
in f r on t
Br in g t h e h an ds t o t h e side of t h e h ips
an d pr ess t h e h an ds f ir m ly in t o t h e
gr ou n d
Con t r ain dicat ion
Lif t t h e st er n u m an d low er t h e ch in
In ju r ies or ailm en t s w it h an y of t h e
Lif t all f ou r sides of t or so
f ollow in g:
St ack sh ou lder s over w r ist s
Low er back in ju r ies
Spr ead t h e collar bon es
Ham st r in gs
DHANURASANA

Bow Pose
Align m en t & Cu es Ben ef it s

Neu t r al h ip pr on e post u r e En er gizin g

Fr om locu st pose?
Ben d t h e k n ees u p
Wr ap t h e h an ds ar ou n d t h e ou t er
an k les
Lif t t h e ch est f or w ar d an d u p as you
pr ess t h e f eet in t o t h e h an ds an d
h an ds in t o t h e f eet
St r et ch es t h e f r on t of t h e body
St r en gt h en s t h e back
Con t r ain dicat ion
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:

Keep t h e ch in par allel t o t h e f loor Sh ou lder s

Spin e
 DWI PADA
KOUNDINYASANA

Side Cr ow w it h t h e Legs Ext en ded

Align m en t & Cu es Ben ef it s

Tw ist ed Ar m Balan ce In cr eases f ocu s an d aw ar en ess

Fr om Par sva Bak asan a... M assages in t er n al or gan s
Ext en d legs ou t t o t h e side In cr eases con f iden ce an d sen se of
Tw eeze t h e in n er t h igh s t ow ar d each f r eedom of expr ession
ot h er
Squ eeze t h e in n er an k les t ow ar d each Con t r ain dicat ion
ot h er
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Wr ist
Sh ou lder s
Low back
 EKA PADA
KOUNDINYASANA A

Tw ist ed Scissor s
Align m en t & Cu es Ben ef it s

Tw ist ed Ar m Balan ce - Split Legs St r en gt h en s u pper body, cor e, an d h ips

Fr om Par sva Bak asan a...
Ext en d legs ou t t o t h e side
Sen d t h e t op leg back
St r et ch es t h e gr oin , h ips, low back
In cr eases f ocu s an d aw ar en ess
Con t r ain dicat ion

In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Wr ist
Sh ou lder s
Gr oin
Ham st r in g
 EKA PADA
KOUNDINYASANA B

Scissor s Ar m Balan ce
Align m en t & Cu es Ben ef it s

Split Leg Ar m Balan ce St r en gt h en s u pper body, cor e, an d h ips

Fr om An jan eyasan a? St r et ch es t h e gr oin , h ips, low back
Wiggle t h e f r on t f oot t o t h e side t o In cr eases f ocu s an d aw ar en ess
w iden t h e st an ce
Sn u ggle t h e sh ou lder u n der n eat h t h e
f r on t leg Con t r ain dicat ion
Heel t oe t h e f r on t f oot ou t t o t h e side
In ju r ies or ailm en t s w it h an y of t h e
sligh t ly
f ollow in g:
Sh if t t h e w eigh t f or w ar d an d ben d t h e
Wr ist
elbow s t o cr eat e ?Ch at u r an ga ar m s?
Sh ou lder s
Lif t t h e back leg par allel t o t h e gr ou n d.
Gr oin
Ham st r in g
 EKA PADA
RAJAKAPOTASANA

Pigeon Back ben d

Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip seat ed post u r e Open s t h e ch est space

Fr om Plan k ... En er gizin g
Br in g on e k n ee t o t h e back of t h e ar m of St r et ch es t h e h ips & gr oin s
t h e sam e leg
Br in g t h e an k le an yw h er e beh in d t h e
w r ist of t h e opposit e ar m
Con t r ain dicat ion
Set t h e h ip dow n
Ben d t h e back k n ee u p In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Reach back w it h t h e sam e ar m of t h e
ben t k n ee an d t ak e t h e f oot t o t h e h ead Kn ees
(Flip t h e gr ip) Gr oin s
An k les
Sh ou lder s
Spin e
GARUDASANA

Eagle Pose
Align m en t & Cu es Ben ef it s

Neu t r ally r ot at ed h ip post u r e Gr eat f or balan cin g

Br in g t h e f eet t o t ou ch St r en gt h en s an k les, t h igh s an d k n ees
Lif t on e leg over t h e ot h er an d w r ap t h e
legs ar ou n d each ot h er
At t h e sam e t im e t ak e on e ar m
u n der n eat h t h e ot h er , cr oss at t h e Con t r ain dicat ion
elbow s an d t h e w r ist s
Spin t h e in n er t h igh s t o t h e m id-lin e of In ju r ies or ailm en t s w it h an y of t h e
t h e body f ollow in g:
Len gt h en t h e 4 sides of t h e t or so An k les
Dr aw t h e sh ou lder s aw ay f r om t h e ear s Kn ees
St ack t h e sh ou lder s on t op of t h e h ips
GOMUKHASANA

Cow Facin g Pose

Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip seat ed post u r e Calm in g, cen t er in g

Fr om Dan dasan a... En cou r ages r elaxat ion

Fold on e leg in (br in g t h e h eel t ow ar d Len gt h en s t h e low er back

t h e ou t er h ip) St r et ch es t h e h ips
Lif t t h e opposit e leg u p an d over t h e
f olded leg Con t r ain dicat ion

St ack t h e k n ees on t op of each ot h er

In ju r ies or ailm en t s w it h an y of t h e
Tak e ar ch er ar m s f ollow in g:
Kn ees
Gr oin s
An k les
HALASANA

Plou gh Pose
Align m en t & Cu es Ben ef it s

In ver sion Calm in g, cen t er in g

Fr om Sh ou lder st an d... En cou r ages r elaxat ion

Low er t h e t ops of t h e f eet t o t h e St r et ch es t h e en t ir e spin e

gr ou n d over t h e h ead St im u lat es t h e t h yr oid
St ack t h e h ips an d sh ou lder s
Spin t h e in n er t h igh s t ow ar d each Con t r ain dicat ion
ot h er
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Neck
Sh ou lder s
Low Back
HANUMANASANA

Fr on t Split s
Align m en t & Cu es Ben ef it s

Neu t r al Hip seat ed post u r e In cr eases f lexibilit y

Fr om low lu n ge... St r et ch es t h e h ips, gr oin s, an d h am st r in gs

Slide t h e f r on t f oot f or w ar d as you St r et ch es t h e belly

slide t h e back leg back
Spin t h e in n er t h igh s t ow ar d t h e
m idlin e of t h e body Con t r ain dicat ion
Dr aw t h e f r on t h ip back an d t h e back
In ju r ies or ailm en t s w it h an y of t h e
h ip f or w ar d t o k eep t h e h ips n eu t r al
f ollow in g:
Kn ees
Hips
Ham st r in gs
Gr oin s
An k les
JANU SIRSASANA

Head t o Kn ee Pose
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip seat ed post u r e Relaxes t h e in t er n al or gan s

Fr om Dan dasan a (see dan dasan a car d) St r et ch es t h e m u scles of t h e back

Ben d on e k n ee u p t h en open u p at t h e Calm in g

h ip- Allow t h e k n ee t o com e t ow ar ds St r et ch es h am st r in gs
t h e gr ou n d an d place t h e f oot t o t h e
in n er t h igh of t h e ext en ded leg Con t r ain dicat ion
Len gt h en t h e t or so an d f old over t h e
cen t er of t h e st r aigh t leg In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Dr aw t h e low er belly t ow ar d t h e spin e
Ham st r in gs
Len gt h en t h e st er n u m aw ay f r om t h e
w aist lin e Low er Back
Kn ees
KARNAPIDASANA

Ear Pr essu r e Pose

Align m en t & Cu es Ben ef it s

Nu et r al Hip In ver sion St im u lat es t h yr oid

Fr om Halasan a...
Ben d t h e k n ees, dr aw t h e t h igh s t o t h e
ch est
Pr ess t h e f or ear m s f ir m ly in t o t h e m at
Allow t h e k n ees t o cover t h e ear s
Im pr oves lu n g st r en gt h & br eat h in g
Len gt h en s t h e low er back
Con t r ain dicat ion

Glau com a
Det ach ed Ret in a
Blood Pr essu r e Issu es
Recover in g f r om a con cu ssion
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Spin e
Sh ou lder
KROUNCHASANA

Her on's Pose

Align m en t & Cu es Ben ef it s

Neu t r al h ip seat ed post u r e St r et ch es t h e legs

Fr om Tr ian ga M u k h aik apada St r et ch es t h e h ips
Pasch im ot t an asan a? Ton es t h e abdom en

Ben d t h e st r aigh t leg an d place t h e

sole of t h e f oot on t h e f loor Con t r ain dicat ion
In t er lace t h e h an ds ar ou n d t h e f oot
an d ext en d t h e leg in t o t h e air In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Dr aw t h e ch in t o t h e sh in or t h e n ose
Kn ees
t o t h e k n ee
Gr oin s
An k les
Ham st r in g
MALASANA
Garland

Yogi Squ at
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip post u r e In cr ease t h e m obilit y of t h e h ips an d

pelvis
Fr om Tadasan a?
Cr eat es space in t h e back
Widen t h e st an ce
Len gt h en s t h e Ach illes t en don s
Tu r n t h e t oes ou t sligh t ly, ben d t h e
St r et ch es t h e addu ct or s
k n ees an d squ at low
Pr ess t h e ou t er ar m s in t o t h e in n er
t h igh s as you pr ess t h e in n er t h igh s
in t o t h e ou t er ar m s
Con t r ain dicat ion
Lif t u p t h r ou gh t h e st er n u m an d r each
t h r ou gh t h e cr ow n of t h e h ead In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Kn ees
Low er back
Gr oin
MARICHYASANA A

Sage Pose
Align m en t & Cu es Ben ef it s

Neu t r al h ip seat ed post u r e Ton es t h e liver an d spleen an d st im u lat es

t h e in t est in es
Fr om Dan dasan a?
Relieves back ach es
Ben d on e k n ee u p place t h e sole of t h e
f oot f lat on t h e gr ou n d In cr eases m obilit y in t h e sh ou lder s

Reach t h e ben t k n ee ar m u p, w r ap t h e
ar m in f r on t of t h e sh in
Con t r ain dicat ion
Bin d an d clasp t h e h an ds beh in d t h e
back In ju r ies or ailm en t s of an y of t h e
Lif t all f ou r sides of t or so as you f ollow in g:
r elease t h e h ead of sh ou lder s aw ay Kn ee pr oblem s
f r om t h e ear s
Back In ju r y
Fold ch in t o sh in or n ose t o k n ee
Hist or y of dislocat ed sh ou lder s
MARICHYASANA C

Seat ed Spin al Tw ist

Align m en t & Cu es Ben ef it s

Neu t r al Hip seat ed post u r e Ton es t h e liver an d spleen an d st im u lat es

t h e in t est in es
Com e t o Dan dasan a (see Dan dasan a)
Relieves back ach es
ben d on e k n ee u p place t h e ben t k n ee
h an d beh in d t h e back In cr ease m obilit y in t h e sh ou lder s
Reach t h e st r aigh t leg ar m u p, w r ap t h e
ar m in f r on t of t h e sh in
Bin d an d class t h e h an ds beh in d t h e back Con t r ain dicat ion

Gaze over t h e ben t k n ee sh ou lder

In ju r ies or ailm en t s t o an y of t h e
Keep t h e ch in par allel t o t h e f loor f ollow in g:
Kn ee pr oblem s
Back In ju r y
Hist or y of dislocat ed sh ou lder s
MAYURASANA

Peacock
Align m en t & Cu es Ben ef it s

Neu t r al Hip ar m balan ce St r en gt h en s & en er gizes t h e in t er n al

or gan s
Fr om Table Top...
St r en gt h en s t h e back body
Walk t h e k n ees back
Tu r n t h e f in ger s ou t t o t h e side or back
t ow ar d t h e t oes
Ben d t h e elbow s in t o t h e abdom en
Con t r ain dicat ion
Sh if t t h e w eigh t f or w ar d, st r et ch t h e
legs back In ju r ies or ailm en t s t o an y of t h e
Lif t t h e ch est par allel t o t h e f loor f ollow in g:

Spin t h e in n er t h igh s t ow ar d t h e Wr ist

ceilin g Sh ou lder
Low Back
MUKTA HASTA
S?RSASANA

Tr ipod Headst an d
Align m en t & Cu es Ben ef it s
In ver sion
Fr om Table Top? Calm in g, cen t er in g
Com e t o sit h ips t o h eels St r en gt h en s an d st r et ch es t h e abdom en
Walk t h e h an ds back in lin e w it h t h e an d legs
k n ees Sh if t s per spect ive
Low er t h e ch in t ow ar d t h e ch est
Fr esh blood f low t o t h e h ypot h alam u s
sligh t ly
Lif t t h e h ips u p an d place t h e cr ow n of Con t r ain dicat ion
t h e h ead on t h e f loor su ch t h at you
can see t h e h an ds Glau com a
Tu ck t h e t oes u n der an d lif t t h e h ips Blood Pr essu r e Issu es
Det ach ed Ret in a
Walk t h e f eet in
Recover in g f r om a con cu ssion
Dr aw t h e t h igh s t o t h e ch est an d ben d
In ju r ies or ailm en t s t o an y of t h e
t h e k n ees
f ollow in g:
Lif t t h e legs t ow ar ds t h e ceilin g, spir al Wr ist
t h e in n er t h igh s t o t h e m idlin e of t h e Sh ou lder
body Spin e
PADANGUSTHASANA

Head t o Big Toe Pose

Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e Calm in g, cen t er in g

Fr om Ut t an asan a? En cou r ages r elaxat ion

Separ at e t h e f eet h ip dist an ce apar t Len gt h en s t h e low er back
Tak e t h e peace f in ger s ar ou n d t h e big St r et ch es t h e h am st r in gs
t oes
Sh if t t h e w eigh t t o t h e cen t er of t h e Con t r ain dicat ion
f eet
St r aigh t en t h r ou gh t h e ar m s t h en In ju r ies or ailm en t s w it h an y of t h e
ben d t h e elbow s f ollow in g:
Low back
Fold t h e ch est t ow ar ds t h e t h igh Ham st r in gs
PADAHASTASANA

Han d t o Foot Pose

Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e Calm in g, cen t er in g

Fr om Ut t an asan a? En cou r ages r elaxat ion

Separ at e t h e f eet h ip dist an ce apar t Len gt h en s t h e low er back
Place h an ds u n der t h e f eet St r et ch es t h e h am st r in gs
Sh if t t h e w eigh t t o t h e cen t er of t h e
f eet Con t r ain dicat ion
St r aigh t en t h r ou gh t h e ar m s t h en
ben d t h e elbow s In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Fold t h e ch est t ow ar ds t h e t h igh s Low back
Ham st r in gs
PADMASANA

Seat ed Lot u s
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip seat ed post u r e Calm in g, cen t er in g

Fr om Dan dasan a... En cou r ages con cen t r at ion

Ben d t h e r igh t k n ee u p St r et ch es t h e h ips

Close t h e space bet w een t h e calf an d

h am st r in g
Rot at e f r om deep w it h in t h e h ip sock et Con t r ain dicat ion
an d t ak e t h e r igh t f oot t o t h e cr ease of
t h e lef t h ip In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Fold t h e lef t f oot on t op of t h e r igh t leg Kn ees
an d place it in t h e r igh t h ip cr ease An k les
Hips
Low back
PARIGHASANA

Gat e Pose
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip post u r e Relieves low er back pain

Fr om Tablet op... St r et ch es t h e w aist

Ext en d on e leg ou t t o t h e side St r et ch es t h e in t er cost al m u scles

Place t h e sole of t h e f oot f lat on t h e

gr ou n d
Walk t h e h an ds ar ou n d an d place t h e Con t r ain dicat ion
st r aigh t leg h an d on t h e sh in an d r each
t h e opposit e ar m over h ead f or a side In ju r ies or ailm en t s w it h an y of t h e
ben d f ollow in g:
Low er back
Kn ees
Gr oin
Ham st r in g in ju r ies
 PARIVRTTA
ANJANEYASANA

Tw ist ed Lu n ge
Align m en t & Cu es Ben ef it s

Len gt h en all f ou r sides of you r t or so Open s ch est an d u pper back

Dr aw sh ou lder s blades in t o ch est as you St r et ch es t h e legs an d h ips
m ove you r h ip poin t s t o you r bot t om r ibs M assages t h e abdom in al or gan s
Rot at e f r on t r ibs back , an d bot t om r ibs St r en gt h en s legs
f or w ar d

Con t r ain dicat ion

An k le
Low er Back
Neck
 PARIVRTTA
ARDHA
CHANDRASANA

Tw ist ed Half M oon

Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e Open s ch est an d u pper back

Fr om Par ivr t t a An jan eyasan a St r et ch es t h e legs an d h ips

Sh if t t h e w eigh t f or w ar d, w alk t h e M assages t h e abdom in al or gan s

bot t om h an d f or w ar d Im pr oves coor din at ion an d balan ce
Reach t h e t op h an d t ow ar d t h e ceilin g
Lif t t h e back leg t o h ip h eigh t
Con t r ain dicat ion
Rot at e f r on t r ibs back , an d bot t om r ibs
f or w ar d In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Len gt h en all f ou r sides of t h e t or so
Kn ee an d h ip on t h e st an din g leg
Spin t h e in n er t h igh s t ow ar d t h e
m idlin e of t h e body t o k eep t h e h ips Low er back
n eu t r al Neck
 PARIVRTTA
TRIKONASANA

Revolved Tr ian gle

Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e Relieves low er back m u scles

Fr om pyr am id pose? Relieves u pper back t en sion

Widen t h e st an ce lat er ally as m u ch as M assages abdom in al or gan s

n eeded St r et ch es legs an d h ips
Low er t h e h an d of t h e back leg t o t h e
gr ou n d eit h er t o t h e in side or ou t side
of t h e f r on t f oot Con t r ain dicat ion

Len gt h en all f ou r sides of t h e t or so In ju r ies or ailm en t s w it h an y of t h e

Roll open acr oss t h e ch est an d r each f ollow in g:
t h e t op ar m t ow ar d t h e ceilin g Neck
Spin t h e in n er t h igh s t ow ar d t h e Ham st r in gs
m idlin e of t h e body
Low er Back
PARSVA BAKASANA

Side Cr ow
Align m en t & Cu es Ben ef it s

Tw ist ed ar m balan ce w it h n eu t r al h ip St r en gt h en s ar m s & u pper body

Fr om Pasasan a? M assages abdom in al or gan s

Release t h e h an ds t o t h e gr ou n d En er gizin g

Walk t h e f eet ou t t o t h e side Bu ilds con f iden ce

Hook t h e elbow t o t h e ou t side of t h e

t h igh
Con t r ain dicat ion
Sh if t t h e w eigh t f or w ar d an d cr eat e a
sh elf f or t h e t h igh s w it h t h e ar m s In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Wr ist s
Sh ou lder s
Low er Back
PARSVOTTANASANA

Pyr am id Pose
Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e St r et ch es h am st r in gs

Fr om Tadasan a? Coolin g t o t h e n er vou s syst em

St ep on e f oot back abou t t h r ee f eet Pr epar at ion f or f or w ar d ben ds

Separ at e t h e f eet h ip dist an ce

Tu r n t h e back f oot ou t at a 45 degr ee
an gle
Con t r ain dicat ion
Hin ge at t h e w aist an d f old over t h e
f r on t leg In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Ham st r in gs
Kn ees
Low back
PASCHIMOTTANASANA

Seat ed For w ar d Ben d

Align m en t & Cu es Ben ef it s

Neu t r al h ip seat ed post u r e Releases all m u scles on t h e back side of

body
Fr om Dan dasan a...
St im u lat es cir cu lat ion in abdom in al an d
Len gt h en t h r ou gh t h e spin e pelvic or gan s
Fir m side t h igh s in
Keep n eck in lin e w it h spin e
Pr ess sh ou lder blades in t o ch est an d Con t r ain dicat ion
r each st er n u m f or w ar d
Pr ess h eels f or w ar d an d lif t an d spr ead In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
t h e t oes
Ham st r in gs
Low er back
PASASANA

Tw ist ed Squ at
Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e M assages abdom in al or gan s

Fr om Ut k at asan a St r et ch es & st r en gt h en s h ip f lexor s
Sit t h e h ips t o t h e h eels
Balan ce on t h e balls of t h e f eet or
low er t h e h eels t o t h e gr ou n d
Bin d or Hook an d t w ist on e ar m acr oss
Con t r ain dicat ion
bot h t h igh s
Wr ap t h e opposit e ar m beh in d t h e In ju r ies or ailm en t s of an y of t h e
back t o clasp t h e h an ds f ollow in g:
Neck
Sh ou lder s
Low er Back
 PINCHA
MAYURASANA

For ear m St an d
Align m en t & Cu es Ben ef it s

In ver sion St r en gt h en s u pper body an d cor e

Fr om Dolph in ? Helps over com e f ear

Walk t h e f eet in sligh t ly In cr eases f ocu s an d con cen t r at ion

Pr ess t h e f or ear m s in t o t h e m at
Con t r ain dicat ion
Lif t on e leg u p
Tak e a t in y h op an d dr aw t h e t h igh Glau com a
t ow ar d t h e ch est Det ach ed Ret in a
On ce st able ext en d t h e leg u p an d Blood Pr essu r e issu es
In ju r ies or ailm en t s w it h an y of t h e
squ eeze t h e in n er t h igh s t ow ar d each
f ollow in g :
ot h er .
Neck
Sh ou lder s
Low er Back
 PRASARITA
PADOTTANASANA

Separ at e leg For w ar d Fold

Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e St r et ch es h am st r in gs an d addu ct or s

Fr om Tadasan a? Low er s blood pr essu r e

St ep t h e f eet ou t t o t h e lon g edge of Coolin g an d calm in g t o t h e br ain

t h e m at
Tu r n t h e big t oes in sligh t ly
Br in g t h e ar m s t o a T
Con t r ain dicat ion
Hin ge at t h e w aist an d f old
Place t h e h an ds sh ou lder dist an ce In ju r ies or ailm en t s w it h an y of t h e
apar t f ollow in g :

Ben d at t h e elbow s an d br in g t h e h ead Ou t er an k les

t ow ar ds t h e gr ou n d. Ham st r in gs
Low er Back
PURVOTTANASANA

Updw ar d Plan k
Align m en t & Cu es Ben ef it s

Neu t r al h ip post u r e St r et ch es t h e sh ou lder s an d u pper back

Fr om Dan dasan a? Len gt h en s t h e f r on t of t h e body

Place t h e h an ds on e h an ds dist an ce St r en gt h en s t h e ar m s
beh in d t h e h ips
Pr ess dow n t h r ou gh t h e f eet
Lif t t h e h ips u p an d spir al t h e in n er
Con t r ain dicat ion
t h igh s t ow ar d t h e gr ou n d
Br in g t h e soles of t h e f eet t o t ou ch t h e Ver t igo
gr ou n d In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Neck
Ham st r in gs
Low er Back
 SALAMBA
SARVANGASANA

Sh ou lder St an d
Align m en t & Cu es Ben ef it s

In ver sion In cr eases blood f low

Fr om Su pt a Tadasan a St im u lat es t h e t h yr oid

Dr aw t h e t h igh s in t o t h e ch est Sh if t s per spect ive

Lif t t h e h ips u p an d place t h e h an ds at St im u lat es t h e par asym pat h et ic n er vou s

syst em
t h e low back
M ove t h e sh ou lder blades in t o t h e Con t r ain dicat ion
ch est
Glau com a
St ack t h e sh ou lder s, h ips an d an k les Blood Pr essu r e issu es
Keep t h e h an ds at t h e low back or Det ach ed r et in a
r elease t h em t o t h e gr ou n d Head t r au m a
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Neck
Sh ou lder s
Low er Back
SAMAKONASANA

M iddle Split s
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed seat ed h ip post u r e In cr ease con cen t r at ion an d f ocu s

Fr om Pr asar it a Padot t an asan a? St r et ch es legs an d h ips

Separ at e t h e f eet as f ar apar t as f eels

com f or t able
Walk t h e h an ds f or w ar d en ou gh su ch
t h at t h e h ips, k n ees, an d an k les ar e in Con t r ain dicat ion
t h e sam e lin e
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Kn ees
An k les
Ham st r in gs
Low er Back
SAVASANA

Cor pse Pose

Align m en t & Cu es Ben ef it s

Release you r ar m s ou t t o t h e sides En cou r ages r elaxat ion

Release legs ou t t o side
Spin t h e in n er ar m s t o t h e ou t er ar m s
an d spr ead t h e collar bon es
Allow legs t o r oll open
Sligh t ly lif t t op of st er n u m as you r elease
t h e bot t om f r on t r ibs t ow ar ds t h e f r on t Con t r ain dicat ion
h ip poin t s
Non e, u n less pr egn an t (if pr egn an t elevat e
t h e spin e or lie on t h e lef t side w it h a
bolst er bet w een t h e t h igh s)
 SETU BANDHA
SARVANGASANA

Br idge Pose
Align m en t & Cu es Ben ef it s

Neu t r al h ip r eclin ed post u r e St im u lat es t h e t h yr oid

Fr om Savasan a? Im pr oves cir cu lat ion of blood
Ben d t h e k n ees u p Redu ces st r ess an d in cit es r elaxat ion
Br in g t h e f eet h ip dist an ce apar t
Spin t h e in n er ar m s t ow ar ds t h e ceilin g
Pr ess dow n t h r ou gh t h e f eet t o cu r l t h e Con t r ain dicat ion
t ailbon e u p
Release t h e sit bon es t ow ar ds t h e back In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
of t h e k n ee
Neck
Len gt h en all f ou r sides of t h e t or so
Sh ou lder s
Low er Back
SALABHASANA

Locu st Pose
Align m en t & Cu es Ben ef it s

Neu t r al h ip pr on e post u r e Relieves low er back m u scles

Fr om Plan k ? Relieves u pper back t en sion

Low er dow n t o t h e belly M assages abdom in al or gan s

Dr aw t h e ar m s back by t h e side of t h e St r et ch es t h e f r on t side of t h e body

body
Lif t t h e ch est an d legs
Con t r ain dicat ion
M ove t h e sh ou lder blades in t o t h e
ch est In ju r ies or ailm en t s w it h an y of t h e
Spin t h e in n er t h igh s t ow ar d t h e f ollow in g :
ceilin g Neck
Reach back t h r ou gh in n er an k les Low er Back
SUCIRANDHRASANA

Th r ead t h e Needle
Align m en t & Cu es Ben ef it s

Fr om Con st r u ct ive r est ? Releases t h e glu t eu s m axim u s, pir if or m is

Cr oss on e an k le over t h e opposit e St r et ch es t h e low er back

t h igh Open s t h e h ips
Lif t t h e t h igh par allel t o t h e f loor
Br in g t h e h an ds t o clasp t h e h am st r in g
Len gt h en t h e back of t h e n eck dr aw
Con t r ain dicat ion
t h e ch in par allel t o t h e f loor
Relax t h e sh ou lder s dow n t ow ar d t h e In ju r ies or ailm en t s w it h an y of t h e
f loor f ollow in g :
Neck (w h en ch in is h igh er t h an
f or eh ead)
Hip
SUKHASANA

Easy Seat
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip seat ed post u r e: Open s t h e h ips

Fr om Dan dasan a... Calm s t h e m in d

Cr oss t h e legs at t h e m iddle of sh in s

Roll t h e t h igh s open
Len gt h en all f ou r sides of t or so
Con t r ain dicat ion

In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Kn ees
An k les
Low er back
SUPTA KONASANA

Plou gh w / St r addle Legs

Align m en t & Cu es Ben ef it s

In ver sion St im u lat es t h e t h yr oid

Fr om Plou gh pose? St im u lat es blood cir cu lat ion

St r addle t h e legs St im u lat es par asym pat h et ic n er vou s

syst em
Tak e t h e h an ds t o t h e ou t side of t h e
f eet

Con t r ain dicat ion

Glau com a
Blood Pr essu r e Issu es
Ver t igo
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Neck
Ham st r in gs
Low er Back
 SUPTA
PADANGUSTHASANA

Reclin ed Big Toe Pose

Align m en t & Cu es Ben ef it s

Neu t r al h ip post u r e St r et ch es t h e h am st r in gs

Fr om Su pt a Tadasan a? Loosen s h ip join t s

Lif t on e leg u p
Tak e t h e peace f in ger s ar ou n d t h e big
t oe
Lif t t h e ch in t o sh in or n ose t o k n ee
Con t r ain dicat ion
Spin t h e in n er t h igh s t o t h e m idlin e of
t h e body In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Ham st r in gs
Addu ct or m u scles (depen ds on var iat ion )
Low er back
SUPTA VIRASANA

Reclin ed Her o Pose

Align m en t & Cu es Ben ef it s

Neu t r al h ip seat ed post u r e In cr eases f ocu s

Fr om Table Top? St r et ch es qu ads an d h ip f lexor s

Walk t h e h an ds back
Sit t h e h ips t o t h e in side of t h e h eels
Walk t h e h an ds back an d lay back as
f ar as t h e body allow s
Con t r ain dicat ion

In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Kn ees
An k les
Low er Back
TADASANA/
SAMASTHITI

M ou n t ain Pose
Align m en t & Cu es Ben ef it s

Sides of f eet par allel t o t h e edges of t h e St r en gt h en s cor e

m at Fou n dat ion t o ALL ot h er poses
Lif t t h r ou gh you r in n er ar ch es an d lif t t h e Im pr oves post u r e
qu ads
Lif t t h e f r on t h ip poin t s t o t h e bot t om
r ibs
Absor b / k n it t h e r ibs In Con t r ain dicat ion
Br in g t h e ou t er ear s in lin e w it h
sh ou lder s In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Pr ess t h e sh ou lder blades in t o t h e ch est
An k le or f oot In ju r y
TOLASANA

Lif t ed Lot u s
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip seat ed post u r e In cr eases f ocu s an d con cen t r at ion

Fr om Lot u s? St r en gt h en s ar m s an d cor e
Place t h e h an ds ou t side of t h e h ips
Pr ess dow n t h r ou gh t h e palm s t o lif t
t h e legs of f of t h e gr ou n d
Gaze f or w ar d or u p
Con t r ain dicat ion

In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Kn ees
An k les
Wr ist
 TRIANGA
MUKHAIKAPADA
PASCHIMOTTANASANA

On e Leg For w ar d Ben d

Align m en t & Cu es Ben ef it s

Neu t r al h ip seat ed post u r e St r en gt h en s cor e

Fr om Dan dasan a? Len gt h en s t h e back of t h e body an d t h e
h am st r in g of t h e st r aigh t leg
Ben d on e k n ee back an d place t h e f oot
t o t h e ou t side of t h e h ip Calm in g
Fold over t h e ext en ded leg
Dr aw t h e ch in t o t h e sh in or t h e n ose
Con t r ain dicat ion
t o t h e k n ee
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Kn ee
Ham st r in g
 UBHAYA
PADANGUSTHASANA A

Seat ed Balan ce Big Toe

Align m en t & Cu es Ben ef it s

Neu t r al h ip seat ed post u r e Releases an d st r et ch es t h e m u scles of

t h e t h igh s an d h ips
Fr om Dan dasan a?
In cr eases cir cu lat ion in t h e pelvis
Ben d t h e k n ees
Tak e t h e peace f in ger s ar ou n d t h e big
t oes
Balan ce on t h e sit s bon es
Con t r ain dicat ion
Ext en d t h e legs t ow ar d t h e ceilin g
Dr aw t h e belly t ow ar d t h e spin e t o In ju r ies or ailm en t s w it h an y of t h e
balan ce f ollow in g :
Gr oin
Gaze f or w ar d or u p
Low er Back
Ham st r in gs
UPAVISTHA Konasana

Wide-an gle Seat ed For w ar d Fold

Align m en t & Cu es Ben ef it s

Neu t r al h ip seat ed post u r e Releases an d st r et ch es t h e m u scles of

t h e t h igh s an d h ips
Fr om Dan dasan a?
In cr eases cir cu lat ion in t h e pelvis
Tak e t h e legs ou t w ide an d f ace t h e
lon g edge of t h e m at
Tak e t h e peace f in ger s ar ou n d t h e big
t oes
Con t r ain dicat ion
Lif t t h e ch est an d t h en f old ch in t o t h e
m at In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Gr oin
Low er Back
Ham st r in gs
Kn ees
UPAVISTHA KONASANA
UTPHLUTHIH

M u la Ban dh a Ch eck Up
Align m en t & Cu es Ben ef it s

Neu t r al h ip seat ed post u r e Releases an d st r et ch es t h e m u scles of

t h e t h igh s an d h ips
Fr om Seat ed Separ at e Leg For w ar d
ben d? In cr eases cir cu lat ion in t h e pelvis
Walk t h e h an ds t o f r am e on e leg
On e h an d t o t h e in side of t h e leg an d
t h e ot h er t o t h e ou t side of t h e leg
Con t r ain dicat ion
Pr ess dow n t h r ou gh t h e palm s
Lif t t h e legs t o h over above t h e gr ou n d In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Poin t of f lex t h e t oes t o k eep t h e legs
act ive Gr oin
Low er Back
Ham st r in gs
Kn ees
 URDHVA
DHANURASANA

Upw ar d Bow
Align m en t & Cu es Ben ef it s

Neu t r al h ip post u r e Sh if t s per spect ive

Fr om Br idge pose? En er gizin g

Reach t h e ar m s u p, ben d at t h e elbow s St r et ch es f r on t of t h e body

Place t h e palm s f lat on eit h er side of In cr eases blood cir cu lat ion
t h e sh ou lder s
Pr ess dow n t h r ou gh t h e f eet an d lif t
Con t r ain dicat ion
t h e h ips u p
Spin t h e t h e biceps aw ay f r om t h e f ace Glau com a
M ove t h e sh ou lder blades in t ow ar d Det ach ed Ret in a
t h e ch est Recover in g f r om a con cu ssion
In ju r ies or ailm en t s w it h an y of t h e
Spir al t h e in n er t h igh s dow n f ollow in g :
Len gt h en t h e sides of t h e t or so Wr ist
Sh ou lder s
Spin e
URDHVA HASTASANA

Ar m s Above t h e Head
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed sh ou lder post u r e St r en gt h en s t h e ar m s, sh ou lder s, an d

u pper back
Fr om Tadasan a?
Spin t h e biceps aw ay f r om t h e f ace as
you r each t h e ar m s above t h e h ead
Sof t en t h e f r on t r ibs dow n t o k eep a
n eu t r al spin e
Con t r ain dicat ion
Spin t h e palm s t o f ace each ot h er
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g:
Sh ou lder in ju r ies
 URDHVA MUKHA
PASCHIMOTTANASANA

Balan cin g Seat ed For w ar d Fold

Align m en t & Cu es Ben ef it s

Neu t r al h ip seat ed post u r e Releases an d st r et ch es t h e m u scles of

Fr om Dan dasan a? t h e t h igh s an d h ips
Ben d t h e k n ees In cr eases cir cu lat ion in t h e pelvis
Balan ce on t h e sit s bon es
Ext en d t h e legs t ow ar d t h e ceilin g
Dr aw t h e belly t ow ar d t h e spin e t o
Con t r ain dicat ion
balan ce
Gaze f or w ar d or u p In ju r ies or an y ailm en t s w it h t h e
f ollow in g:
Gr oin
Low er Back
Ham st r in gs
Kn ees
URDHVA MUKHA
SVANASANA

Upw ar d Facin g Dog

Align m en t & Cu es Ben ef it s

Neu t r al h ip post u r e En er gizin g

Fr om Cobr a? St r en gt h en s back

Place t h e h an ds u n der t h e sh ou lder s Open s t h e lu n gs

Pr ess dow n t h r ou gh t h e palm s an d lif t

t h e t h igh s an d h ips of f of t h e gr ou n d
Dr aw t h e h ear t f or w ar d an d u p
Con t r ain dicat ion
Reach back t h r ou gh t h e t ops of t h e
f eet In ju r ies or ailm en t s w it h an y of t h e
Spin t h e in n er t h igh s t o t h e m idlin e of f ollow in g :
t h e body Wr ist
Sh ou lder s
Low er Back
URDHVA PADMASANA

Lot u s in Sh ou lder st an d
Align m en t & Cu es Ben ef it s

In ver sion St im u lat es t h e t h yr oid

Fr om Plou gh pose? St im u lat es blood cir cu lat ion

Wr ap on e f oot in at a t im e t o com e in t o St im u lat es par asym pat h et ic n er vou s

lot u s w h ile in t h e sh ou lder st an d syst em

Place t h e h an ds on t h e k n ees an d
st r aigh t en t h e ar m s t o balan ce
Con t r ain dicat ion

Glau com a
Ver t igo
Det ach ed r et in a
In ju r ies or an y ailm en t s w it h t h e
f ollow in g:
Gr oin
Low er Back
Kn ees
USTRASANA

Cam el
Align m en t & Cu es Ben ef it s

Neu t r al h ip post u r e St r et ch es t h e f r on t of t h e body

Fr om Vir asan a? Clear s t h e t h r oat space

Com e t o st an d on t h e t op of t h e k n ees En er gizin g

Place t h e h an ds at t h e low back In cr eases cir cu lat ion in t h e pelvis

Pr ess t h e h ips f or w ar d
Lif t t h e st er n u m u p an d r elease t h e Con t r ain dicat ion
h ead back so lon g as t h e sh ou lder
blades m ove t ow ar d t h e ch est In ju r ies or an y ailm en t s w it h t h e
f ollow in g:
Low er t h e h an ds t o t h e an k les
Sh ou lder s
Low er Back
Kn ees
UTKATASANA

Ch air Pose
Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e St r en gt h en s legs, cor e, sh ou lder s

Fr om Tadasan a.. Pr epar es you f or st an din g post u r es,

ju m pin g in t o in ver sion s an d ju m pin g t o
Ben d t h e k n ees t o an y degr ee t h e t op of t h e m at
Reach t h e ar m s f or w ar d an d u p
Spin t h e in n er t h igh s t o t h e m idlin e of
t h e body
Con t r ain dicat ion

In ju r ies or an y ailm en t s w it h t h e
f ollow in g:
Gr oin
Low er Back

Kn ees
An k le s
UTTASANA

For w ar d Fold
Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e St im u lat es par a-sym pat et ic n er vou s

Fr om Tadasasan a? syst em

Hin ge at t h e w aist Releases low back

Dr ape t h e ch est t ow ar d t h e t h igh s St r en gt h en s liver an d k idn eys

Relax t h e back of t h e n eck

Sh if t t h e w eigh t t o t h e cen t er of t h e
Con t r ain dicat ion
f eet
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Ham st r in gs
Low Back
Glau com a
Blood pr essu r e con cer n s
Det ach ed r et in a
Recover in g f r om h ead t r au m a
UTTHITA BALASANA

Ch ild's Pose
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip post u r e Calm in g, cen t er in g

Fr om Table Top? En cou r ages r elaxat ion

Com e t o all f ou r s Len gt h en s t h e low er back
Br in g big t oes t oget h er (t o t ou ch ) St r et ch es t h e h ips
Release t h e h ips t ow ar ds h eels
Reach t h e ar m s ou t in f r on t
Con t r ain dicat ion
Dr aw t h e sh ou lder blades dow n t h e
back In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Kn ees
Gr oin s
An k les
 UTTHITA HASTA
PADANGUSTHASANA

Ext en ded Han d t o Big Toe

Align m en t & Cu es Ben ef it s

Len gt h en t h e f ou r cor n er s of you r Relieves back ach es, sciat ica an d sacr oiliac
pain
t or so f or w ar d
Ton es t h e legs
Resist you r calf in t o you r sh in AS
Open s t h e h ips
YOU lif t you r qu ads
Pr ess dow n t h r ou gh you r back
h eel an d len gt h en t h r ou gh you r Con t r ain dicat ion
ch est
Kn ees
Low er back
Neck
 UTTHITA
PARSVAKONASANA

Ext en ded Side An gle

Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip st an din g Relieves st if f n ess in t h e sh ou lder s an d

post u r e back

Fr om Vir abh adr asan a 2? St r en gt h en s t h e legs

Br in g t h e f or ear m t o r est on t h e f r on t Relieves sciat ic pain

t h igh St r et ch es an d t on es t h e abdom in al or gan s

Tak e t h e back ar m an d spin t h e palm

dow n Con t r ain dicat ion

Sw eep t h e ar m in f r on t of t h e body an d In ju r ies or ailm en t s w it h an y of t h e

over t h e h ead f ollow in g :
Spin t h e t h u m b t ow ar ds t h e ceilin g Low er back
Lif t t h e f r on t h ip poin t s t ow ar d t h e Kn ees
bot t om r ibs
Neck
 UTTHITA
TRIKONASANA

Ext en ded Tr ian gle

Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed h ip st an din g Relieves back ach es, sciat ica an d

post u r e sacr oiliac pain
Fr om Vir abh adr asan a 2? Ton es t h e legs
St r aigh t en t h e f r on t leg Open s t h e h ips
Sh or t en t h e st an ce
Tilt t h e pelvis, r each t h e bot t om ar m
Con t r ain dicat ion
dow n an d t h e t op ar m t ow ar d t h e
ceilin g In ju r ies or ailm en t s w it h an y of t h e
Allow a sligh t m edial r ot at ion of t h e f ollow in g :
back h ip Kn ees
Low er back
Neck
VIRABHADRASANA 1

War r ior 1
Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e Gr ou n din g post u r e

Fr om Adh o M u k h a Svan asan a? Helps w it h st abilit y an d balan ce
St ep on e f oot f or w ar d St r en gt h en s t h e legs
Pivot t h e back h eel t o a f or t y f ive
degr ee an gle
Dr aw t h e f r on t h ip back an d allow t h e
opposit e h ip t o com e f or w ar d Con t r ain dicat ion

Reach t h e ar m s st r aigh t u p In ju r ies or ailm en t s w it h an y of t h e

Spin t h e in n er t h igh s t o t h e m idlin e of f ollow in g :
t h e body An k le
Kn ee
Hip
Low back
VIRABHADRASANA 2

War r ior 2
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed st an din g h ip St r en gt h en s t h e legs an d abs

post u r e Open s t h e h ips
Fr om Adh o M u k h a Svan asan a? Bu ilds con f iden ce
St ep on e f oot f or w ar d War m s t h e h am st r in gs an d qu ads
Pivot t h e back h eel dow n , see t h at t h e
f r on t h eel bisect s t h e back ar ch
Con t r ain dicat ion
Win dm ill t h e ar m s t o a T
St ack t h e f r on t k n ee dir ect ly on t op of In ju r ies or ailm en t s w it h an y of t h e
t h e an k le f ollow in g :
Lif t t h e f r on t h ip poin t s t ow ar d t h e Kn ees
bot t om r ibs Low er back
Gr oin s
VIRABHADRASANA 3

War r ior 3
Align m en t & Cu es Ben ef it s

Neu t r al h ip st an din g post u r e St r en gt h en s t h e abdom in als, back , legs

Fr om Vir abh adr asan a 1... Im pr oves coor din at ion
Sh if t t h e t or so & ar m s f or w ar d
Pivot on t o t h e ball of t h e back f oot
Sh if t t h e w eigh t f or w ar d an d lif t t h e
back leg par allel t o t h e f loor
Con t r ain dicat ion
Spin t h e in n er t h igh s t ow ar d t h e
m idlin e of t h e body In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
St an din g leg?s an k les, k n ee an d h ip
Low er Back
Neck
VIRASANA

Her o Pose
Align m en t & Cu es Ben ef it s

Neu t r al h ip seat ed post u r e St r et ch es t h e t h igh m u scles

Fr om Table Top? Helps t o m ain t ain f lexibilit y in t h e
k n ees an d an k le join t s
Walk t h e h an ds back
Sit t h e h ips bet w een t h e h eels
Ext en d all t en t oes st r aigh t back
Spin t h e in n er t h igh s t ow ar d t h e Con t r ain dicat ion
gr ou n d
In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Kn ees
An k les
Low er Back
VRKSASANA

Tr ee Pose
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed st an din g post u r e Ton es t h e legs

Fr om Tadasan a? Pr ovides a sen se of balan ce
Sh if t t h e w eigh t in t o on e f oot an d t ak e
t h e ot h er f oot t o t h e an k le, calf , or
in n er t h igh
Hu g t h e ou t er h ip in on t h e st an din g
leg Con t r ain dicat ion

Lif t t h e f r on t h ip poin t s t ow ar d t h e
bot t om r ibs In ju r ies or ailm en t s w it h an y of t h e
f ollow in g :
Len gt h en t h r ou gh t h e cr ow n of t h e
Low er back
h ead
Gr oin s
An k le
* Addr ess Hyper ext en sion of st an din g
k n ee
YOGA MUDRA

Seat ed Lot u s w it h M u dr a
Align m en t & Cu es Ben ef it s

Ext er n ally r ot at ed seat ed h ip post u r e Releases an d st r et ch es t h e m u scles of

t h e t h igh s an d h ips
Fr om Dan dasan a?
In cr eases cir cu lat ion in t h e pelvis
Ben d t h e r igh t k n ee u p
Close t h e space bet w een t h e calf an d
h am st r in g
Rot at e f r om deep w it h in t h e h ip sock et
Con t r ain dicat ion
an d t ak e t h e r igh t f oot t o t h e cr ease of
t h e lef t h ip
In ju r ies or ailm en t s w it h an y of t h e
Fold t h e lef t f oot on t op of t h e r igh t leg f ollow in g :
an d place it in t h e r igh t h ip cr ease
Gr oin
Place t h e back of t h e h an ds again st t h e
k n ee Low er Back

Br in g t h e secon d f in ger an d t h u m b t o Ham st r in gs

t ou ch Kn ees
Davina Davidson

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