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Sanskrit Name and Meaning (oord-vah hahs-TAHS-anna) urdhva= raised (or upward) hasta= hand How to Step 1: Stand in Tadasana with your arms by your sides, palms facing forward. Step 2: Root down into all four corners of your feet. With an inhale, bring your arms out to the sides and up toward the ceiling. Step 3: If you have tight shoulders, keep your arms parallel to each other and turn your pinkies in towards each other. If possible without hunching your shoulders, bring

Sanskrit name and meaning (bah-LAHS-anna) bala = child This gentle hip-opener inspires gratitude as you fold forward into yourself and rest near the earth. How to: Step 1 – Come to your hands and knees on the floor. Bring your big toes together and your knees wide. Step 2 - Lay your torso down between your thighs, and rest your forehead on your mat, blanket, or yoga block. Step 3 – Stretch your arms out in front of you and settle your hips back to your heels. Step 4 – Stay f

Sanskrit Name and Meaning (are-dah chan-DRAHS-anna) ardha = half candra = glittering, shining, having the brilliancy or hue of light; usually translated as "moon" Step 1: Start in Extended Triangle pose (Utthita Trikonasana) with the right foot forward. Bring your left hand to your hip, gaze at your right foot and bring your right hand down to the floor or a block outside of the right foot and about 12 inches beyond your foot. Step 2: Lift your left leg parallel to the floo

This is a yin variation of Fish Pose (Matsyasana) How to: Step 1: Set up either a bolster or two blocks on your mat, and lay down onto the support. The end of the bolster or block should be at your mid-back so that your shoulder blades can rest on the support. The top of the bolster or second block is under your head, so that you can rest your head back and open the throat. Step 2: Shift your hips towards the bottom of your mat and be sure that your pelvis is completely reste

Sanskrit Name and meaning (AH-doh MOO-kah shvah-NAHS-anna) adho = downward mukha = face svana = dog How to: Step 1 - Come down onto the floor on your hands and knees with your shoulders stacked directly over your wrists and your hips over your knees. Curl your toes under. Step 2 - Spread your fingers wide, lift your knees off the floor, and lift your hips up to the ceiling. Straighten the legs without locking out the knee joints. For those with tight hamstrings, you may keep

Sanskrit Name and Meaning (bahk-AHS-anna) baka = crane How to: Step 1 – Squat down with your toes together and bring your hands down onto the mat, about shoulder width apart. Step 2 – Separate your knees wider than your hips and bend your elbows. Lean your torso forward and bring your knees onto your triceps as high up towards the armpits as possible. Step 3 – Lift up onto the balls of your feet and bring weight onto your upper arms. Engage your core and round your back. Step

Sanskrit Name and meaning (parsh-voh-tahn-AHS-anna) parsva = side ut = intense tan = to stretch or extend asana = pose How to: Step 1 -Step or lightly jump your feet 3 to 4 feet apart. Turn your left foot in 45 to 60 degrees and your right foot out to 90 degrees. Align the right heel with the left heel. If you find it hard to balance, widen your stance. Step 2 - Square the front of your pelvis as much as possible with the front edge of your mat. Ground the back foot by pre

Sanskrit Name and meaning (oosh-TRAHS-anna) ustra= camel asana= pose How to: Step 1: Kneel on the floor with your knees hip width apart and thighs perpendicular to the floor. Rotate your thighs inward slightly, with the option to squeeze a block between your thighs. Press your shins and the tops of your feet firmly into floor. Step 2: Rest the palms of your hands on the back of your hips with the fingers pointing down. Lengthen through your tailbone. Firm the thighs, and as

Sanskrit Name and meaning vrik-SHAHS-anna vrksa = tree asana = pose How to: Step 1: Stand straight with both feet firmly on the floor. Engage your left leg and press evenly into all four corners of the left foot, bend your right knee and bring your foot into the inside of your left calf or thigh with the toes pointing down. Use your hand to assist if needed. Be sure that your foot is above or below the knee rather than directly against the knee joint. Step 2: Lengthen your

Sanskrit Name and meaning veer-uh-buh-DRAHS-uh-nuh named after a mythological Hindu warrior, Virabhadra vira = hero bhadra = friend asana = pose How to: Step 1: Begin in a lunge position with your right leg forward and back foot planted. The right toes should point straight ahead, and right knee stacked directly over your right ankle. The left toes should be pointed at a 45-60 degree angle. The right heel is in line with the left heel. Step 2: Engage your legs by pressin

Sanskrit Name and meaning: SET-too BAHN-dah setu = dam or bridge bandha = lock How to: Step 1: Lay on your back with knees bent, feet hip width apart and arms down by your sides. Step 2: Press into your feet and arms, and push knees forward as you lift your buttocks off the floor; engage the thighs as you lift while keeping your feet parallel Step 3: With your shoulders supporting underneath you, interlace your hands below your pelvis and lengthen the tailbone Step 4: Ke

Welcome to the newest feature of our blog. Each month in 2018 we will feature a different yoga pose, including a step-by-step how-to guide, the benefits of the pose and any cautions that you should take when practicing the pose. Pose of the Month: Viparita Karani (Legs-Up-The-Wall) Sanskrit Name and meaning (vip-par-ee-tah car-AHN-ee) viparita = turned around, reversed, inverted karani = doing, making, action How to: Step 1- Sit with your right hip pressed against the wall