Yoga Poses

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Yoga Poses

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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
Seated Forward Bend

Seated Forward Bend (Paschimottanasana), also known as seated forward fold, is a meditative yoga pose that helps relieve stress. Performed later in the yoga sequence when the body is warmed-up, the Seated Forward Bend is a deep and calming stretch for the spine, shoulders, pelvis, hamstrings. To perform the Seated Forward Bend, sit with your legs extended in front, and inhale and exhale into a forward bend from the hips. Grab your shins, ankles or feet and continue to lengthen and fold deeper.

Drawing of a man and woman in the Yoga Seated Forward Bend posture with diagram of forces
Seated Forward Bend (Paschimottanasana), also known as seated forward fold, is a meditative yoga pose that helps relieve stress. Performed later in the yoga sequence when the body is warmed-up, the Seated Forward Bend is a deep and calming stretch for the spine, shoulders, pelvis, hamstrings.

Drawing of a man and woman in the Yoga Seated Forward Bend posture with diagram of forces
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
Plank Pose

Plank Pose (Phalakasana) is a balancing yoga pose that tones all the muscles of the body through endurance and stamina training. Using the arms for balance, Plank Pose tones the abdominal muscles while strengthening the arms and spine in a push-up like position. To practice the Plank Pose, begin on your hands and knees and press down through your forearms and hands until you lift up into a lifted position. Pull your pelvic muscles toward your spine while you gaze at a space between your hands. Hold the pose for five breaths.

Side elevation drawings of a man and woman in Yoga Plank Pose with diagram lines showing ideal posture
Plank Pose (Phalakasana) is a balancing yoga pose that tones all the muscles of the body through endurance and stamina training. Using the arms for balance, Plank Pose tones the abdominal muscles while strengthening the arms and spine in a push-up like position.

Side elevation drawings of a man and woman in Yoga Plank Pose with diagram lines showing ideal posture
Mountain Pose
Illustration of a man and woman standing in Yoga Mountain Pose with lines drawn to represent intended posture

Mountain pose (Tadasana) is the foundational pose for all standing yoga poses. Performed and aligned correctly, the Mountain Pose uses every muscle in the body, improves posture and calms the mind while it finds balance. To perform the Mountain Pose, bring the feet together while standing, ground down through your heels and legs, draw up with your thighs, broaden your collarbones, align your shoulders with your body, and elongate your neck upwards. Your hands and arms can be in a variety of poses from palms to the side facing inward, to outward facing, or in prayer at the chest.

Mountain pose (Tadasana) is the foundational pose for all standing yoga poses. Performed and aligned correctly, the Mountain Pose uses every muscle in the body, improves posture and calms the mind while it finds balance.

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