Yoga Poses

Yoga is a spiritual, ascetic and physical set of practices focusing on breathing, movement, posture, and meditation. Yoga, translated as ‘union’ or ‘connection,’ is an ancient Hindu teaching that is undergone for a variety of purposes including health, relaxation, rehabilitation, and exercise. Most commonly understood as the physical practice of Hatha yoga in the Western world, yoga is performed through a series of asanas (yoga poses) and pranayama (breathing exercises) meant to prepare the body for a combined spiritual and meditative experience. Asanas include many interrelated poses that combine reclining, standing, inversion, twisting, balancing, and sitting postures for specific beneficial effects.

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Yoga Poses

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 has a width of and height of .
The Tree Pose has a height of , width of , and a depth of . The Tree Pose was released in .
The Tree Pose has a height of , width of , depth of , and weighs . The Tree Pose was released in .
Tree Pose has a height of .
The Tree Pose has an overall height of , width of , and depth of .
The Tree Pose has an overall height of , width of , and depth of . The seat height of the Tree Pose is set at with arms at .
The Tree Pose has an overall height of , length of , and depth of .
The Tree Pose has an overall height of , length of , and depth of . The seat height of the Tree Pose is set at .
Tree Pose have an overall length of and width of . Tree Pose have an overall area of .
The Tree Pose has an overall height of , length of , and depth of . The Tree Pose has a seat height set at and an arm height of .
The average Tree Pose has an overall height of , withers (shoulder) height of , and body length of . A typical Tree Pose weighs between and has a lifespan of roughly .
The typical Tree Pose has an overall height of and body length of . An average Tree Pose weighs between and has a typical lifespan of .
Tree Pose has a width of and height of .
The Tree Pose has a height of , width of , and a depth of . The Tree Pose was released in .
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

*Under Development*

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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

Details & Downloads
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.

Plank Pose has a width of and height of .
The Plank Pose has a height of , width of , and a depth of . The Plank Pose was released in .
The Plank Pose has a height of , width of , depth of , and weighs . The Plank Pose was released in .
Plank Pose has a height of .
The Plank Pose has an overall height of , width of , and depth of .
The Plank Pose has an overall height of , width of , and depth of . The seat height of the Plank Pose is set at with arms at .
The Plank Pose has an overall height of , length of , and depth of .
The Plank Pose has an overall height of , length of , and depth of . The seat height of the Plank Pose is set at .
Plank Pose have an overall length of and width of . Plank Pose have an overall area of .
The Plank Pose has an overall height of , length of , and depth of . The Plank Pose has a seat height set at and an arm height of .
The average Plank Pose has an overall height of , withers (shoulder) height of , and body length of . A typical Plank Pose weighs between and has a lifespan of roughly .
The typical Plank Pose has an overall height of and body length of . An average Plank Pose weighs between and has a typical lifespan of .
Plank Pose has a width of and height of .
The Plank Pose has a height of , width of , and a depth of . The Plank Pose was released in .
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
Plank Pose

*Under Development*

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Sanskrit Name: Phalakasana
Benefits (Physical): Strengthens and tones core muscles of the body
Benefits (Core): Strength and stability
Modifications: Place palms onto rolled edge of mattress if they are sore
Variations: Lower knees to the floor, deepen pose by lifting individual legs

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

Details & Downloads
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.

Child's Pose has a width of and height of .
The Child's Pose has a height of , width of , and a depth of . The Child's Pose was released in .
The Child's Pose has a height of , width of , depth of , and weighs . The Child's Pose was released in .
Child's Pose has a height of .
The Child's Pose has an overall height of , width of , and depth of .
The Child's Pose has an overall height of , width of , and depth of . The seat height of the Child's Pose is set at with arms at .
The Child's Pose has an overall height of , length of , and depth of .
The Child's Pose has an overall height of , length of , and depth of . The seat height of the Child's Pose is set at .
Child's Pose have an overall length of and width of . Child's Pose have an overall area of .
The Child's Pose has an overall height of , length of , and depth of . The Child's Pose has a seat height set at and an arm height of .
The average Child's Pose has an overall height of , withers (shoulder) height of , and body length of . A typical Child's Pose weighs between and has a lifespan of roughly .
The typical Child's Pose has an overall height of and body length of . An average Child's Pose weighs between and has a typical lifespan of .
Child's Pose has a width of and height of .
The Child's Pose has a height of , width of , and a depth of . The Child's Pose was released in .
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

*Under Development*

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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)

Details & Downloads
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 has a width of and height of .
The Mountain Pose has a height of , width of , and a depth of . The Mountain Pose was released in .
The Mountain Pose has a height of , width of , depth of , and weighs . The Mountain Pose was released in .
Mountain Pose has a height of .
The Mountain Pose has an overall height of , width of , and depth of .
The Mountain Pose has an overall height of , width of , and depth of . The seat height of the Mountain Pose is set at with arms at .
The Mountain Pose has an overall height of , length of , and depth of .
The Mountain Pose has an overall height of , length of , and depth of . The seat height of the Mountain Pose is set at .
Mountain Pose have an overall length of and width of . Mountain Pose have an overall area of .
The Mountain Pose has an overall height of , length of , and depth of . The Mountain Pose has a seat height set at and an arm height of .
The average Mountain Pose has an overall height of , withers (shoulder) height of , and body length of . A typical Mountain Pose weighs between and has a lifespan of roughly .
The typical Mountain Pose has an overall height of and body length of . An average Mountain Pose weighs between and has a typical lifespan of .
Mountain Pose has a width of and height of .
The Mountain Pose has a height of , width of , and a depth of . The Mountain Pose was released in .
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

*Under Development*

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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)

Details & Downloads
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.

Downward-Facing Dog has a width of and height of .
The Downward-Facing Dog has a height of , width of , and a depth of . The Downward-Facing Dog was released in .
The Downward-Facing Dog has a height of , width of , depth of , and weighs . The Downward-Facing Dog was released in .
Downward-Facing Dog has a height of .
The Downward-Facing Dog has an overall height of , width of , and depth of .
The Downward-Facing Dog has an overall height of , width of , and depth of . The seat height of the Downward-Facing Dog is set at with arms at .
The Downward-Facing Dog has an overall height of , length of , and depth of .
The Downward-Facing Dog has an overall height of , length of , and depth of . The seat height of the Downward-Facing Dog is set at .
Downward-Facing Dog have an overall length of and width of . Downward-Facing Dog have an overall area of .
The Downward-Facing Dog has an overall height of , length of , and depth of . The Downward-Facing Dog has a seat height set at and an arm height of .
The average Downward-Facing Dog has an overall height of , withers (shoulder) height of , and body length of . A typical Downward-Facing Dog weighs between and has a lifespan of roughly .
The typical Downward-Facing Dog has an overall height of and body length of . An average Downward-Facing Dog weighs between and has a typical lifespan of .
Downward-Facing Dog has a width of and height of .
The Downward-Facing Dog has a height of , width of , and a depth of . The Downward-Facing Dog was released in .
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

*Under Development*

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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)

Details & Downloads
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.

Triangle Pose has a width of and height of .
The Triangle Pose has a height of , width of , and a depth of . The Triangle Pose was released in .
The Triangle Pose has a height of , width of , depth of , and weighs . The Triangle Pose was released in .
Triangle Pose has a height of .
The Triangle Pose has an overall height of , width of , and depth of .
The Triangle Pose has an overall height of , width of , and depth of . The seat height of the Triangle Pose is set at with arms at .
The Triangle Pose has an overall height of , length of , and depth of .
The Triangle Pose has an overall height of , length of , and depth of . The seat height of the Triangle Pose is set at .
Triangle Pose have an overall length of and width of . Triangle Pose have an overall area of .
The Triangle Pose has an overall height of , length of , and depth of . The Triangle Pose has a seat height set at and an arm height of .
The average Triangle Pose has an overall height of , withers (shoulder) height of , and body length of . A typical Triangle Pose weighs between and has a lifespan of roughly .
The typical Triangle Pose has an overall height of and body length of . An average Triangle Pose weighs between and has a typical lifespan of .
Triangle Pose has a width of and height of .
The Triangle Pose has a height of , width of , and a depth of . The Triangle Pose was released in .
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

*Under Development*

Height:
Width:
Length:
Depth:
Weight:
Area:

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

Details & Downloads
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