Yoga Poses

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Yoga Poses

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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.

Mountain Pose
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Sanskrit Name: Tadasana
Benefits (Physical): Strengthens things, knees, ankles, abs, buttocks
Benefits (Core): Posture, balance, focus
Modifications: Can be practiced with back against wall
Variations: Turn palms forward to open chest and shoulders, place palms together in prayer at chest for center and balance, can stand with feet hip-distance apart if difficulty with together

Drawings include:
Yoga Mountain Pose side elevation (Male & Female)

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Tree Pose
Drawing of a man and woman standing in Yoga Tree Pose with diagram of posture

Tree Pose (Vrksasana) is an essential balancing pose in yoga known for enhancing both physical and mental focus and concentration. Understood as a standing version of a seated meditative posture, the Tree Pose requires you to stand steadily on only one foot. To perform Tree Pose, begin in Mountain Pose, shift your weight to your left foot, and raise your right knee up to your inner left thigh. With your hands raised in prayer position at your chest, fix your gaze on an unmoving point in front of you while drawing down through your left foot.

Tree Pose (Vrksasana) is an essential balancing pose in yoga known for enhancing both physical and mental focus and concentration. Understood as a standing version of a seated meditative posture, the Tree Pose requires you to stand steadily on only one foot.

Tree Pose
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Sanskrit Name: Vrksasana
Benefits (Physical): Opens hips, strengthens legs, knees, ankles, spine
Benefits (Core): Balance, focus, concentration
Modifications: Can be practiced with hand on wall for support
Variations: Rest your foot on calf muscle or ankle if unable to bring up to thigh, hands above head or in prayer at chest

Drawings include:
Male and female Tree Pose front elevation

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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
Seated Forward Bend
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Sanskrit Name: Paschimottanasana
Benefits (Physical): Stretches spine, shoulders, pelvis, hamstrings
Benefits (Core): Calms mind, prepares for meditation
Modifications: Switch into ‘Legs Up the Wall’ pose on your back
Variations: Bend your knees if your hamstrings or lower back are tight

Drawings include:
Yoga Seated Forward Bend side elevation (Male & Female)

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Downward-Facing Dog

Downward-Facing Dog (Adho mukha śvānāsana) is a standing mid-inversion yoga pose that stretches the entire body. Named for the similar manner in which a dog stretches its entire body, the Downward-Facing Dog pose stretches the whole back, ankles, calves, hamstrings, spine, chest, and shoulders while strengthening the arms and legs. To perform Downward-Facing Dog, start in all fours and bring your hands forward of the shoulders. Firming the hands down, press the floor away from you while lifting your pelvis. Engage your arm muscles and push your fingers into the floor.

Drawings of a man and woman performing the Downward-Facing Dog Yoga position with angles for optimizing the pose
Downward-Facing Dog (Adho mukha śvānāsana) is a standing mid-inversion yoga pose that stretches the entire body. Named for the way a dog stretches its body, the Downward-Facing Dog pose stretches the back, ankles, calves, hamstrings, spine, chest, and shoulders while strengthening the arms and legs.

Drawings of a man and woman performing the Downward-Facing Dog Yoga position with angles for optimizing the pose
Downward-Facing Dog
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Sanskrit Name: Adho mukha śvānāsana
Benefits (Physical): Stretches whole back, ankles, calves, hamstrings, spine, chest, shoulders
Benefits (Core): Calms mind, blood circulation, energizes body
Modifications: Use a belt loop around upper arms, belt loop on upper legs
Variations: Incase the stretch by lifting onto the balls of your feet

Drawings include:
Yoga Downward-Facing Dog side elevation (Male & Female)

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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

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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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