Health and Fitness
Reclined Hero Pose (supta Virasana)
From virasana, exhale and lower back toward mat. First lean onto hands, then forearms and elbows. Then place hands on the back of the pelvis and release lower back and...
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Hero Pose (virasana)
Start in a kneeling position. Keep knees together, separate feet, sit d down on mat between the feet (not sitting on the feet). If bottom does not easily reach the floor...
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Thunderbolt (vajrasana) Pose With A Lift
Use for centering before yoga or meditation or as a transitional rest between more difficult poses. Begin in thunderbolt pose (vajrasana). You may benefit from a blanket under the knees,...
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Thunderbolt Pose (vajrasana)
Come to kneeling position. Lower bottom onto feet and lengthen the spine. Bring your hands into your lap. You may want to cushion feet or ankles with a blanket for added...
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Cat/cow Pose Combination (marjaryasana To Bitilasana)
         This pose combination warms up spine and relieves back and neck tension. Begin in table pose, wrists  under shoulders, knees under hips. Begin with back flat in neutral...
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Half Boat Pose (ardha Navasana)
Sit on the floor, knees bent, feet flat on the floor and your hands on your sides. With your back straight and head in line with the body, lift up...
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Full Boat Pose (paripurna Navasana)
Sit on the floor with knees bent, feet flat on the floor and your hands on your sides. With your back straight and head in line with the body, lift...
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Half Lord Of The Fish Pose (ardha Matsyendrasana)
Sit down on mat; stretch right leg out in front as pelvis is pressed firmly on the mat. Cross left leg over your right leg, left foot resting flat on...
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Staff Pose (dandasana)
Sit with back straight, legs extended out in front. Keep legs and feet hip width apart and parallel. Press sitting bones into floor. Lift crown of your head upward, lengthen and...
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Bound Angle Pose (also Cobbler Or Butterfly Pose) (baddha Konasana)
          Come to seated position, spine extended and straight. Bring soles of your feet to touch and gently grab your feet or toes with hands. Bring...
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