Yoga Poses

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Yoga Poses

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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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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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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
Plank Pose
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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)

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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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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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