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Warrior I Pose

Warrior I (Virabhadrasana I) is one of the common standing postures in yoga for improving strength and flexibility. To perform this pose, place the legs in a lunge position with the back foot turned 45-60 degrees while keeping the front leg bent at a 90 degree angle over the ankle. The heel of the front foot should be aligned with that of the back foot. The hips should be squared with arms raised overhead and palms together or facing each other.

Side elevation of a man and woman illustrating the Warrior I yoga pose
Warrior I (Virabhadrasana I) is one of the common standing postures in yoga for improving strength and flexibility. To perform this pose, place the legs in a lunge position with the back foot turned 45-60 degrees while keeping the front leg bent at a 90 degree angle over the ankle.

Side elevation of a man and woman illustrating the Warrior I yoga pose
Warrior I Pose
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Sanskrit Name: Virabhadrasana I
Benefits (Physical): Strengthens legs, opens hips and chest, stretches arms and legs
Benefits (Core): Concentration, balance, groundedness, stamina
Modifications: Hands on knees or hips
Variations: Arms to the sides or hold opposite elbows above head, back foot turned in or flat

Drawings include:
Male and female Warrior I side elevation

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Child's Pose

Child’s Pose (Bālāsana) is a resting yoga position used for reducing stress and fatigue. Relaxing bodily muscles while stretching the hips, thighs, and ankles, Child’s Pose calms and restores the body through centering and calming positioning. To perform Child’s Pose, from your hands and knees, rest your buttocks on your heals and bow and lengthen forward with your forehead coming to the floor. Extend your arms and press your palms down with your eyes closed and inward.

Side elevation of a man and woman in the Yoga Child's Pose with angles diagramming ideal posture
Child’s Pose (Bālāsana) is a resting yoga position used for reducing stress and fatigue. Relaxing bodily muscles while stretching the hips, thighs, and ankles, Child’s Pose calms and restores the body through centering and calming positioning.

Side elevation of a man and woman in the Yoga Child's Pose with angles diagramming ideal posture
Child's Pose
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Sanskrit Name: Bālāsana
Benefits (Physical): Stretches hips, thighs and ankles
Benefits (Core): Resting, relaxation, reduces stress and fatigue
Modifications: Place a thick blanket between thighs and calves if difficult
Variations: Spread the knees to have a deep stretch in hips, rest arms alongside thighs for a more calming pose

Drawings include:
Yoga Child’s Pose side elevation (Male & Female)

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Triangle Pose

Triangle pose (Trikonasana) is one of the first yoga poses and is identified by a clear structural simplicity and the creation of several triangles with the body. The pose is achieved by placing your legs apart, turning your right foot 90°, leaning forward with your left leg, and stretching your arms parallel to the floor. Rotate your torso and extended arms upward. Your arms should now be perpendicular to the ground with your upper hand open and pointing to the sky and the lower hand touching the ground. The Triangle Pose engages nearly ever part of the body and energizes by opening the hips, and stretching the legs, chest and shoulders.

Drawing of a man and woman performing the yoga Triangle Pose with angles showing positions
Triangle pose (Trikonasana) is one of the first yoga poses and is identified by a clear structural simplicity and the creation of several triangles with the body. The Triangle Pose engages nearly ever part of the body and energizes by opening the hips, and stretching the legs, chest and shoulders.

Drawing of a man and woman performing the yoga Triangle Pose with angles showing positions
Triangle Pose
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Sanskrit Name: Trikonasana
Benefits (Physical): Engages every part of body, core strength, opens hips, stretches legs, chest, and shoulders
Benefits (Core): Energy, balance, focus
Modifications: Yoga block to support hand
Variations: Lower hand on inside or outside of leg

Drawings include:
Male and female Triangle Pose side elevation

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Standing Hamstring Stretch
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Clothing Style
Exercise Clothing
Ages
20-45

Drawings include:
Standing Hamstring Stretch side elevation (men), side (women), silhouette outlines (all)

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Warrior II Pose

Warrior II (Virabhadrasana II) is the second in the sequence of the common standing postures in yoga for improving strength and flexibility. To achieve the pose, place the legs in the lunge position with the forward knee at a 90 degree angle. Arms are outstretched in a line pointing forward in alignment with the body. The back leg should be at an angle between 45-70 degree from center with the torso and hips in line with the front leg. The back foot should be turned at a 90 degree angle.

Drawing of a man and woman in Warrior II yoga pose with angles describing the positions of the body
Warrior II (Virabhadrasana II) is the second in the sequence of the standing postures in yoga for strength and flexibility. To achieve it, place the legs in the lunge position with the forward knee at a 90 degree angle. Arms are outstretched in a line pointing forward in alignment with the body.

Drawing of a man and woman in Warrior II yoga pose with angles describing the positions of the body
Warrior II Pose
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Sanskrit Name: Virabhadrasana II
Benefits (Physical): Strengthens legs, opens hips and chest
Benefits (Core): Concentration, balance, groundedness, stamina, circulation, respiration, and energizes the body
Modifications: Hands on Hips

Drawings include:
Male and female Warrior II side elevation

Details & Downloads

Downloads

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