Gomukhasana - Modification

Gomukhasana is a difficult pose for tight-shouldered people, who aren't able to hook their fingers together. To resolve this, use a strap to hold between the hands. Begin the pose with a strap draped over the shoulder of the bottom arm. In step 2, as the bottom arm swings behind the back, slide the forearm as high on the back torso as possible (Remember to keep the elbow close to the side of the body), then grab the bottom end of the strap. In step 3, stretch the other arm overhead and then reach down the back for the other end of the strap. Pull with the top arm. See if you can draw the bottom arm higher onto the back, trying to work the hands toward each other to eventually clasp them. Some students may be able to clasp the hands on one side, but not the other.

Another way to bring the arms into position: Take both arms behind the back and clasp opposite elbows. With the right hand, pull the left elbow towards the spine. Bring the left hand in between the shoulder blades. Release the right hand. Raise the right arm, bend at the elbow and reach down to clasp the left hand. Use a strap as necessary.

Beginners Tip
Beginners often have a difficult time getting both sit bones to rest evenly on the floor, which can make it difficult for the knees to stack on top of each other evenly. When the pelvis is tilted, the spine can't properly extend. Use a folded blanket or bolster to lift the sit bones off the floor and support them evenly.

Variation
From the full pose, lean forward and lay the front torso down on the inner top thigh. Stay for 20 seconds, then inhale and come up.


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Gomukhasana

Gomukhasana : Cow Face Pose
(go-moo-KAHS-anna)
go = cow mukha = face

Type of Pose: Seated

 Benefits
 • Stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest

 Contraindications
 • Serious neck or shoulder problems

Step by Step
1. Sit in Dandasana (Staff Pose), then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from the hips: with the right leg on top you'll have to tug the right heel in closer to the left hip. Sit evenly on the sit bones.
2. With an inhalation, take the right arm behind the back, bending the elbow and taking the hand up toward the shoulder blades, palm facing out. Tuck the forearm in the hollow of your lower back, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. 
3. Now inhale, circle the left arm up and over head. Exhale, bend the elbow and reach to clasp the right hand. If possible, hook the right and left fingers.
4. Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Keep the spine lifted, tailbone growing into the ground. Try to keep the left arm right beside the left side of your head. Head stays lifted, gazing forward.
5. Stay in this pose 30 seconds to 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time. Remember that whichever leg is on top, the same-side arm is lower.


Modification
Gomukhasana is a difficult pose for tight-shouldered people, who aren't able to hook their fingers together. To resolve this, use a strap to hold between the hands. Begin the pose with a strap draped over the shoulder of the bottom arm. In step 2, as the bottom arm swings behind the back, slide the forearm as high on the back torso as possible (Remember to keep the elbow close to the side of the body), then grab the bottom end of the strap. In step 3, stretch the other arm overhead and then reach down the back for the other end of the strap. Pull with the top arm. See if you can draw the bottom arm higher onto the back, trying to work the hands toward each other to eventually clasp them. Some students may be able to clasp the hands on one side, but not the other.

Another way to bring the arms into position: Take both arms behind the back and clasp opposite elbows. With the right hand, pull the left elbow towards the spine. Bring the left hand in between the shoulder blades. Release the right hand. Raise the right arm, bend at the elbow and reach down to clasp the left hand. Use a strap as necessary.

Beginners Tip
Beginners often have a difficult time getting both sit bones to rest evenly on the floor, which can make it difficult for the knees to stack on top of each other evenly. When the pelvis is tilted, the spine can't properly extend. Use a folded blanket or bolster to lift the sit bones off the floor and support them evenly.

Variation
From the full pose, lean forward and lay the front torso down on the inner top thigh. Stay for 20 seconds, then inhale and come up.

Dandasana

Dandasana (Staff Pose or Stick Pose)
(Dan-das-ana)

Type of Pose: Seated

Dandasana is the starting point for all the seated forward bends and twists. It helps improve sitting posture. It is an isometric, whole body exercise without movement.

Benefits
 
• Improves digestion, tones kidneys; 
• Helps prevent sciatic pain; 
• Stretches and activates the muscles of the legs. 
• Strengthens the back.
• Prevents tiredness in the feet by stretching the muscles of the feet;

Contraindications/Cautions
Practice against a wall if you have asthma, bronchitis, breathlessness, ulcers or bulimia.

Step by Step
1. Sitting on the mat with the spine erect, legs straight out in front. Pull the flesh away from your sitting bones so that you are able to feel your sit bones on the ground. Your hands are on the ground beside your hips, fingers pointing forward, palms pressing down lightly. Recheck your shoulders to make sure you are not pressing too hard. Don't lock out your elbows. If the arms are not long enough for the heel of the hands to reach the floor, place as much of the hand on the ground as possible. Otherwise use a block.
2. Draw the legs together. Engage the leg muscles, with the thigh muscles rotating inward, kneecaps facing directly up. Lengthen the calf muscles. Press the backs of the knees into the floor. Your legs should be long and straight. Be firm without being forceful.
3. There are a few variations of what to do with the feet: Your feet should be vertical, the center of your heels resting on the ground. They are flexed and parallel to each other, with the balls pressing away from you. Spread your toes - fan them out. Alternately, the feet are relaxed (ie. not flexed) but feeling extension through the top of the foot and into the toes. Or, flexing the foot, press through the heel – with the intention of engaging the legs enough that the heel comes off the floor.
4. The back should be working toward being perpendicular to the floor with out slumping or arching the back. The chest is opening while still maintaining length through the back with the tailbone drawing downward. The abdomen is slightly engaged.
5. The chin should be parallel with the floor. Shoulders and neck should be relaxed. Shoulder blades drop down the back and are coming toward each other. Gaze straight ahead.
6. Sit tall, as if there is a string pulling you up from the crown of your head. Your legs should feel energized, your torso light.
7. Breathe. Hold this pose for any length of time. If this posture is done correctly, after 5 minutes you can break a sweat.


Beginner’s Tips
If the student’s back is rounded and/or hip flexibility is poor, or if there is any discomfort in the back or the backs of the legs, have them sit on a block or folded blanket. Give more or less height depending on their flexibility. This allows them to have a more erect spine and to sit up straighter. It also releases tension from the hamstrings and hip flexors. 

Adho Mukha Svanasana

Adho Mukha Svanasana (Downward-Facing Dog)
(AH-doh MOO-kah shvah-NAHS-anna) 
adho = downward mukha = face svana = dog

Downward-Facing Dog is an all-over, rejuvenating stretch.

Benefits
 • Calms the brain and helps relieve stress and mild depression
 • Energizes the body
 • Stretches the shoulders, hamstrings, calves, arches, and hands
 • Helps relieve the symptoms of menopause, moderates heavy menstrual flow
 • Improves digestion and relieves chronic constipation
 • Relieves headache, insomnia, lower back pain, and fatigue
 • Therapeutic for high blood pressure, asthma, flat feet (by strengthening the arches of the feet), sciatica, sinusitis
• Reduces stiffness in shoulder blades and arthritis in shoulder joints, wrists and fingers.
• Helps prevent osteoporosis
• Relieves pain in the heels.
• Counters the damage to the cartilage of the knee or hamstring muscles caused by jogging, walking and other sports

Contraindications/Cautions 
• Carpal tunnel syndrome
 • Diarrhea
• Varicose veins
 • Pregnancy: Do not do this pose late-term.
 
 •High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.
• Prone to shoulder dislocations – ensure that the arms to not roll out.

 Step by Step
1. Come onto the floor on your hands and knees into a table top position. Set your knees directly below your hips and your hands slightly forward of your shoulders, with the hands shoulder width apart or slightly wider. Spread your palms, wrists parallel to the edge of the mat and turn your toes under.
2. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Feet are hip width or one foot apart. Feet and hands should be far enough apart to allow for an ideal 90 angle between the legs and the torso, forming an inverted “V”. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
3. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
4. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. In terms of placement of the head there are different schools of thought. Some say to keep the body in the two planes of an inverted “V”, keeping the head between the upper arms; don't let it hang. Others emphasize not holding tension in the neck and to let the head hang loosely. Iyengar says to rest the crown of the head weightlessly on the floor if you can, using a block if necessary.
5. Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. It can also be used as a resting pose. Stay in this pose anywhere from 1 to 3 minutes (Beginners’ 30 seconds). Then bend your knees to the floor with an exhalation and rest in Child's Pose.

Variation
To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds, keeping the hips level and pressing through the grounded heel. Release with an exhalation and repeat on the left for the same length of time.

Beginner’s Tip
If you have difficulty releasing and opening your shoulders in this pose, raise your hands off the floor on a pair of blocks or the seat of a metal folding chair.

Deepen the Pose
To increase the stretch in the backs of the legs, lift slightly up onto the balls of the feet, pulling the heels a half-inch or so away from the floor. Then draw the inner groins deep into the pelvis, lifting actively from the inner heels. Finally, from the height of the groins, lengthen the heels back onto the floor, moving the outer heels faster than the inner.

Misalignments
The back may be rounded. The student should have the intention of trying to flatten the back, drawing the chest in the direction of the floor. Students tend to take too much weight in the shoulders, wrists and arms. The posture should be supported equally between the upper and lower extremities. To correct this, engage the muscles of the arms isometrically toward each other and draw the shoulders down the back, staying open between the neck and shoulders. Ground the index fingers and the thumbs to draw the weight out of the wrists and arms, shifting it more into the legs. 

Teacher’s Tip
• Stand behind the student, place one foot in between the student’s feet to give yourself stability. Take your hands into the creases of the student’s hips and gently pull back at the same angle as the student’s torso. This will help shift the weight into their legs and out of their arms.
• Stand in front of the student and press gently with your hands into their shoulder blades, taking the weight out of their arms and into their legs. This will also help to deepen the posture.
• For students who are comfortable in this posture, stand in front of the student (facing away), place your hands out in front of you on the ground (shoulder width apart). One leg at a time, place your feet on the mid section of the student’s back. Only shift as much weight out of your arms as the student can manage. You are eventually working towards a downward dog position yourself.

Padangusthasana

Padangusthasana:  Foot to Fingers Forward Bend
(Pa-dang-us-thas-anna)

Step by Step
1. Stand in Tadasana, hands on hips (feet together or hip width distance apart). Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
2. If possible, with your knees straight, bend forward, wrap the index and middle fingers around the big toe, joining the thumb (“yogi grip”). With an inhalation straighten your arms and lift your front torso away from your thighs, making your back as concave as possible. Hold for a few breaths, then exhale and lengthen down and forward, bending your elbows out to the sides, using the biceps to assist going deeper into the pose. Keeping space between the shoulders and the ears, draw the shoulder blades down the back. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
3. With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades. Stay in the position for 20 seconds.
4. To come out of the pose, release the fingers, bring the hands to the hips and inhale, come up with a flat back.

Beginner’s Tip
If student can’t reach the toes, have them hold the backs of their calves or thighs 

Misalignments
Legs should be perpendicular (90) to the floor. Watch for students leaning back into the hamstrings.

Padahastasana :  Foot to Hand Forward Bend

Step by Step
1. Stand in Tadasana, hands on hips (feet together or hip width distance apart). Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
2. If possible, with your knees straight, bend forward, place the hands under the feet (palms facing up), bringing the toes to meet the wrist. 
3. With an inhalation straighten your arms and lift your front torso away from your thighs, making your back as concave as possible. Hold for a few breaths, then exhale and lengthen down and forward, bending your elbows out to the sides, framing the head. Keeping space between the shoulders and the ears, draw the shoulder blades down the back. Keep the weight evenly distributed through the feet and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
4. With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades. Stay in the position for 20 seconds.
5. To come out of the pose, release the hands. Bring the hands to the hips and inhale, come up with a flat back.


Beginner’s Tip
Starting with bent knees, position hands with palms facing up under the feet, toes touching the wrist. Straighten the legs as much as possible, lifting from the buttocks and hamstrings.

Misalignments
Legs should be perpendicular (90) to the floor. Watch for students leaning back into the hamstrings.

Uttanasana

Uttanasana:  Standing Forward Bend
(OOT-tan-AHS-ahna)
ut = intense
tan = to stretch or extend

Type of Pose: Standing, Inversion

Benefits 
• Calms the brain and helps relieve stress and mild depression
 • Stimulates the liver, spleen and kidneys
 • Stretches the hamstrings, calves, and hips
 • Strengthens the thighs and knees
• Reduces fatigue and anxiety
• Relieves headache, migraine and insomnia
 • Improves digestion, relieves stomach ache.
 • Helps relieve the symptoms of menopause
• Relieves abdominal and back pain during menstruation 
• Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

Contraindications/Cautions
• Osteoarthritis of the knees 
• Diarrhea
• Scoliosis or excessive curvature of lumbar spine
• Back injury: Do this pose with bent knees, or perform Ardha Uttanasana (ardha= half), with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor. For slipped discs or other spinal disorder: forward bend to the point of having a flat back. Don’t put the head between the knees.
• Dizziness or Acidity: Place feet hip width apart

Step by Step
1. Stand in Tadasana, hands on hips (feet together or hip width distance apart). Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
2. If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn't possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
3. With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.
4. Stay in the pose for 30 seconds to 1 minute. Uttanasana can be used as a resting position between the standing poses. It can also be practiced as a pose in itself.
5. Bring the hands back onto the hips and reaffirm the length of the front torso. Have a micro bend in the knees for coming up. Press the tailbone down and into the pelvis and come up on an inhalation with a long front torso. 


Beginner’s Tip
If a student cannot touch the ground, hold onto the backs of the legs wherever the hands fall (except for the knees) or cross the arms in front of the body holding onto the elbows. Let the head hang with gravity. If this is still too intense, take tension off the hamstrings and low back by bending the knees. Working with the breath, try “inhaling, bending”, “exhaling, straightening”. 

Deepen the Pose
To increase the stretch on the backs of the legs, stand in the forward bend with the balls of your feet elevated an inch or more off the floor on a sand bag or thick book or lean slightly forward and lift up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Draw your inner groins deep into the pelvis, and then, from the height of the groins, lengthen your heels back onto the floor.

Misalignments
Watch for students leaning back into the hamstrings. Legs should be perpendicular (90) to the floor with the weight slightly more into the toes. 

Teaching Tip
If a student is having difficulty folding deeply into this pose, massage the lower back on both sides, a few inches away from the spine.

Prasarita Padottanasana

Prasarita Padottanasana – Wide-legged Forward Bend
(pra-sa-rita pa-dot-anas-ana)

Type of Pose: Standing, Inversion

Benefits 
 
• Strengthens and stretches the inner and back legs and spine. 
• Tones the abdominal organs; 
• Calms the brain and sympathetic nervous system; 
• Relieves mild backache, fatigue, and mild depression. 
• Energizes heart and lungs; reduces blood pressure. 
• Relieves stomach ache by reducing acidity; 
• Strengthens knees joint and makes hip joint supple. 
• Regulates menstrual flow 

Contraindications/ Cautions 
• Lower-back problems: Avoid the full forward bend. 
• Low blood pressure – come out gradually to avoid dizziness. 
• If you are able to reach your head to the ground, avoid tilting head and compressing neck.

Step by Step
1. Stand in tadasana, facing one of the long edges of your sticky mat, then step or lightly hop your feet apart from 3 to 5 feet (depending on your height: taller people should step wider). Rest your hands on your hips. Make sure your inner feet are pigeon toed. Lift your inner arches by drawing up on the inner ankles, and press the outer edges of your feet and ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up as well as engaging mula bandha. Inhale and lift your chest, making the front torso slightly longer than the back, while still maintaining a slight posterior pelvic tilt.
2. Exhale, maintaining the length of the front torso, lean the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders. Extend your elbows fully. Your legs and arms then should be perpendicular to the floor and parallel to each other. Move your spine evenly into the back torso so that your back is slightly concave from the tailbone to the base of the skull. Bring your head up, keeping the back of the neck long, and direct your gaze upward toward the ceiling. 
3. Lengthen the front torso, and draw the inner groins away from each other to widen the base of your pelvis. Take a few breaths. As you maintain the concavity of your back and the forward lift of your sternum, walk your fingertips between your feet. Take a few more breaths and then, with an exhalation, bend your elbows and lower your torso and head into a full forward bend. Make sure as you move down that you keep your front torso as long as possible. If possible rest the crown of your head on the floor. 
4. Press your inner palms actively into the floor, fingers pointing forward. If you have the flexibility to move your torso into a full forward bend, walk your hands back until your forearms are perpendicular to the floor and your upper arms parallel. Be sure to keep your arms parallel to each other and widen the shoulder blades across the back. Draw your shoulders away from your ears. 
5. Stay in the pose anywhere from 20 seconds to 1 minute. To come out, bring your hands back on the floor below your shoulders and lift and lengthen through the torso. Then with an inhalation, rest your hands on your hips, pull your tail bone down toward the floor, and swing the torso up. Walk or hop your feet back into Tadasana. 
Variations
The pose as described here is technically known as Prasarita Padottanasana I. Prasarita Padottanasana II is a more challenging variation. Perform step 1 above then bring the hands into anjali mudra but behind the back - prstanjali mudra. To do this lean the torso slightly forward and round the back. Then press the palms together behind the back with the thumbs resting on the sacrum, fingers pointing toward the floor. Exhale and turn the fingers, first toward the back, then upward, so they point toward the ceiling. Slip the pinky sides of the hands up the back as high as possible, ideally between the shoulder blades. Roll the shoulders back and lift the chest, pressing the pinkies deeply into the spine. Finally exhale into the forward bend and bring the head close to or onto the floor. If this hand position isn't possible, simply cross arms behind the back and hold the elbows with the opposite hands. 

Beginner’s Tips
Some beginners aren't able to easily bring their hands to the floor and need a good deal of support in this forward bend to protect their lower back. Try raising the hands off the floor by resting each on the end of a block. If the back is still rounded, then use a folding chair to support the forearms. Always remember in forward bends to emphasize the length of the front torso. 

Misalignments
Watch for students leaning back into their knees. Have them shift their weight slightly forward to the balls of the feet, drawing the sit bones up towards the sky thus causing the legs to become perpendicular to the floor. This will help to increase the hamstring stretch and will protect the knees.

Parsvottanasana

Parsvottanasana – Intense Side Stretch
(parsh-vo-tan-as-anna)

Type of Pose: Standing

Parsvottanasana (Intense Side Stretch Pose) is equal parts balancing posture and forward bend. Parsvottanasana is a pose half-way between Trikonasana and Parivrtta Trikonasana

Benefits 
• Cools the brain, soothes the nerves 
• Strengthens abdominal organs; 
• Relieves arthritis of the neck, shoulders, elbows and wrists; 
• Improves digestion; 
•Tones liver and spleen.
• Reduces menstrual pain; 
• Strengthens and stretches the legs, hips and torso.
 

Contraindications/ Cautions
 
• High blood pressure; 
• Dysentery 
• Abdominal hernia (Can arch back but don’t fold forward). 
• Cardiac condition; (Avoid the initial step of arching back before folding forward)
 
Step by Step
1. Start in tadasana, take the left leg back 3-3.5 ft, rotating the left foot 75-80. Keep the hips square by establishing a strong forward action in your left hip, combined with a rearward turning of your front hip and buttocks.  
2. Bring your hands into anjali mudra behind your back, a hand position technically known as prstanjali mudra (prsta, pronounced prish-ta, meaning "the back or rear of anything"). Your entire palms should be pressing together firmly, especially the base knuckles of your forefingers which will have a tendency to bow outward. Press the base of your thumbs together. Use this hand and arm position to broaden your shoulders and collar bones and help expand your chest. Press your elbows toward each other to allow you to press your palms together more strongly. Press your little fingers into your back allowing the chest to broaden.
3. As in Tadasana, lengthen and broaden the soles of both feet, by lifting the toes off the ground. Spread all of your toes wide, lengthen them and place them back on the floor-avoid gripping the floor. Root the rear heel into the ground. Push energy up from the floor with this foot, into your back leg. Press strongly into the floor with both heels and use that energy to assist the action in your pelvis and torso. Engage the quadriceps of both your thighs to lift your kneecaps toward your groins. Lift the hamstring muscles on the backs of your thighs toward your buttocks and engage Mula bandha.
4. With the torso facing front, inhale arching the chest and head up and back, lifting your sternum toward the ceiling as much as possible. Maintain the tailbone elongating downward.  
5. Center your torso over your front thigh and hinge down from the hips, elongating through the spine leading the torso down with the sternum. To assist going deeper, flex the abdominal muscles. Draw your navel as close to the center of your right thigh as possible.  
6. Move the left ribs forward more strongly toward your front leg in order to help you center your torso over your leg. Draw your forward hip back so that both sides of your torso are extending equally out of your pelvis. Maintain your pelvis squared to the front of the mat and leveled from side to side so that it is not tilting in one direction.  
7. Lengthen both sides of your torso from your hips to your armpits away from your pelvis. Draw your sitting bones up and back. Draw the shoulder blades down your back. Keep the back and front of the torso elongated, with the intention of taking the forehead to the knee or if possible the shin.  
8. In the final position of the asana, raise your elbows up toward the ceiling to open and broaden your chest. Allow your head and neck to relax and hang naturally with the pull of gravity. Hold for 20-30 seconds.


Beginner’s Tips
• If the hamstrings are stiff, bend the front knee slightly. As the hamstrings loosen, slowly straighten the front leg without disturbing any of the other alignments achieved in the pose.
• If the prstanjali mudra is too difficult, one can hold the elbows behind the back. Alternately, hands can be on the floor on either side of the front foot to gain leverage in raising the tailbone.
• Take the feet hip width distance apart to allow more room for the hips as well as for an easier balance.

Ardha Chandrasana

Ardha Chandrasana (Half Moon Pose)
(are-dah chan-DRAHS-anna) 
ardha = half
chandra = glittering, shining, having the brilliancy of light (said of the gods); usually translated as “moon”

 Benefits 
 
• Strengthens the abdomen, ankles, thighs, buttocks, and elongates the spine.
• Stretches the groins, hamstrings and calves. 
• Opens the shoulders and chest
• Improves coordination and sense of balance
• Helps relieve stress and anxiety
 
• Relieves backache (by toning the lumbar and sacral spine)
• Relieves Osteoporosis, Sciatica, Fatigue
• Relieves Indigestion
• Relieves Menstrual pain, Constipation
• Improves circulation in the feet 

 Contraindications/Cautions 
 
• Headache or migraine
• Low blood pressure
• Diarrhea
• Insomnia
• Eye strain
• Varicose veins
• Chronic fatigue syndrome or tiredness

• Hypertension – do not look up at the raise arm – look straight ahead.
• For neck problems, don’t turn head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

Step by Step 
1. Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.
2. Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (thus, potentially hyperextending) the standing knee: make sure the kneecap is aligned straight forward and isn’t turned inward.
3. Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.
4. Bear the body’s weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.
5. Stay in this position for 20-30 seconds. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time.

 Modifications 
Balance is always tricky in this pose for beginners. A wall is a useful prop, which you can use in one of two ways. Stand with your back to the wall, one leg’s length away from the wall. Exhale and bend forward into a standing forward bend, then inhale and raise your left leg parallel to the floor and press the left sole against the wall. Start with your toes turned toward the floor. Exhale again and rotate your torso to the left; at the same time, turn the left leg and foot until the inner foot is parallel to the floor. Rest your left hand on the left hip. The pressure of the raised heel against the wall will help you maintain your balance. You can also perform the pose with your back to, and leaning against, the wall.

Beginners Tip 
Many beginning students have difficulty touching the floor with their lower hand, even when resting it on the fingertips. These students should support their hand on a block. Start with the block at its highest height and, if your balance is steady and comfortable, lower it down first to its middle height, then finally if possible to its lowest height.
 
Deepen the Pose 
Advanced students can raise the top arm, with an inhalation, perpendicular to the floor. Firm the top scapula against the back. Imagine there’s a wall in front of you, and press the top hand actively into this pretend wall. Then, if your balance is steady, try slowly rotating the head to gaze up at the raised hand.
To increase the challenge of this pose, raise the lower hand away from the floor and rest it on the standing thigh. To go further, bring the lower hand to the heart to the position of anjali mudra. Secondly, lower the raised hand to join in anjali mudra. Balance solely on the standing leg for 15 to 30 seconds.

Teaching Tip: Play the role of a “living wall” for your student. Make adjustments to help the chest and hips open and square off perpendicular to the floor. Make sure the leg is lifting so that there is a strong line reaching from the torso through the leg to the ball of the foot. 

Utthita Trikonasana

Utthita Trikonasana (Extended Triangle Pose)

(oo-TEE-tah trik-cone-AHS-anna)
utthita = extended 
trikona = three angle or triangle

Triangle Pose is the quintessential standing pose in many styles of yoga.


 Benefits
 
• Stretches and strengthens the thighs, knees, and ankles
• Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
• Stimulates the abdominal organs
• Helps relieve stress
• Improves digestion
• Helps relieve the symptoms of menopause
• Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
 
• Relieves backache, especially through second trimester of pregnancy


Contraindications/Cautions
 
• Diarrhea
• eyestrain
• varicose veins
• depressed or extremely fatigued
• Headache
 
• Low blood pressure- gaze downward in final pose.
• Heart Condition: Practice against a wall. Keep the top arm on the hip.
• High blood pressure: Turn the head to gaze downward in the final pose.
• Neck problems: Don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

 Step by Step
1. Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
2. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
3. Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.
4. Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.
5. Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.

Modifications 
If it isn't possible to comfortably touch the floor with the bottom hand or fingertips, support the palm on a block.

Variation
Instead of stretching the top arm toward the ceiling, stretch it over the back of the top ear, parallel to the floor.

Beginners Tip
Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose.

Deepen the Pose
For more experienced students, align the front heel with the back foot arch.

Utthita Parsvakonasana

 Utthita Parsvakonasana (Extended Side Angle Pose)
(oo-TEE-tah par-svah-kon-asana)
(“utthita” means “stretch”, ‘parsva’ means ‘side ’or ‘flank’, ‘kona’ means ‘angle’)

Type of Pose: Standing

Benefits: 
 
• Strengthens and stretches the legs, knees, and ankles. 
• Stretches the groins, spine, waist and shoulders. 
• Expands the chest and lungs. 
• Stimulates abdominal organs. 
• Increases stamina. 
• Remedies: Constipation, Infertility, Low backache, Osteoporosis, Sciatica, Menstrual discomfort.
 

Contraindications/ Cautions:  
 
• Headache
• High or low blood pressure 
• Insomnia 
• For any neck problems, don’t turn head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.

Step by Step
1. From tadasana, on an exhalation, step or lightly jump feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle. Work the muscles of both inner thighs up toward each other into the groin (Mula Bandha). Roll the left hip slightly forward, toward the right, but rotate your upper torso back to the left. 
2. Anchor the left (back) heel to the floor by lifting the inner left groin deep into the pelvis. Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee align the knee toward the middle toe of the foot. If possible, bring the right thigh parallel to the floor.
3. As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto (or bring it as close as possible to) the top of the right thigh. Press your right fingertips (or palm) on the floor just outside of your right foot. Actively push the right knee back against the inner arm; counter this by burrowing your tail bone into the back of your pelvis, toward the pubis. The inside of your right thigh should be parallel with the long edge of your sticky mat. 
4. Firm your shoulder blades against the back ribs. Extend your left arm straight up toward the ceiling, turn the left palm to face toward your head and with an inhalation reach the arm over the back of your left ear, palm facing the floor. Stretch from your left heel through your left fingertips, lengthening the entire left side of your body. Engage the abdominals and lift through the torso to keep the weight out of the grounded hand. Turn your head to look at the left arm or if possible, hand. Release your right shoulder away from the ear. Try to create as much length along the right side of your torso as you do along the left. 
5. Stay for 30 seconds to 1 minute. Inhale to come up. Push both heels strongly into the floor and reach the left arm forcefully toward the ceiling to lighten the upward movement. Reverse the feet and repeat for the same length of time to the left. Then come up and return to Tadasana. 
Variation: You can also perform this pose with the lower arm in front of the bent-knee thigh. This will help create more stretch in the front groin. As you lower your torso to the side, bring the back of your right shoulder against the inner knee, and press your fingertips to the floor. Push the shoulder firmly into the knee and lean your torso back against the inner thigh. Lengthen your side ribs along the inner top thigh. 

Beginner’s Tip
This posture requires good athletic strength and flexibility and should be approached conservatively, gradually widening the stance and dropping the weight. This posture can be supported by placing the right arm on the bent knee. This allows the novice to spread their stance enough to bring the right leg perpendicular and the right thigh parallel to the floor.

Misalignment
Avoid bearing weight in the grounded hand or arm. Watch for the bent knee pushing forward over the toes (past perpendicular to ground), to correct this, take a wider stance.

Virabhadrasana II

Virabhadrasana II (Warrior II Pose)
(veer-ah-bah-DRAHS-anna)

Named for a fierce warrior, this version of Warrior Pose increases stamina and strength.

Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger's skin

Type of pose: Standing

 Benefits
• Strengthens and stretches the legs and ankles, hip flexors and knee extensors
 
• Relieves backaches, especially through second trimester of pregnancy
• Stretches the groins, chest, lungs, and shoulders
• Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica 
• Stimulates abdominal organs
• Increases stamina


 

 Contraindications/Cautions
 
• Diarrhea
• High blood pressure
• Cardiac condition, heart palpitations
• Heartburn
 
• Neck problems: Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.

 Step by Step
1. Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.
2. Turn your right foot in slightly to the right (10) and your left foot out to the left 90. When you turn your foot out to 90, open the hips to the side of the mat, dropping the sacrum down. Align the left heel with the right heel [i) heel to heel or ii)heel to arch]. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.
3. Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. Lower your weight as strength and flexibility permit and if possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor. This helps take the weight off the front knee. Work the muscles of both inner thighs up toward each other into the groin, as well as activating Mula Bandha.
4. Stretch the arms away from the space between the shoulder blades, parallel to the floor. Turn the palms up, rotating from the shoulder. Then, twisting from the wrists, rotate the palms downward keeping the arms parallel to the floor. Keep the arms and forearms in line with the shoulders and the lower extremities. Don't lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the middle finger.
5. Hold the feet as flat as possible, being careful not to raise the outside edge of the back foot.
6. Stay for 30 seconds to 1 minute. Inhale and straighten the bent leg to come up. Reverse the feet and repeat for the same length of time to the left.

Variation
In the instructions above, the shoulders are centered over the pelvis with the sides of the torso equally long. You can also lean the torso slightly away from the left leg, tilting the arms parallel to the line of the top shoulders. This stretches the left side of the torso. Repeat on the right side.

Beginners Tip
For beginners or those in poor physical condition, start with a narrower stance. Lower your weight into the posture gradually as able.
On the exhale, lower your weight down with control. Keep the bent knee in line with the ankle and foot.

Deepen the Pose
Increase the stance of the feet and lower your weight until the bent leg is perpendicular to the floor. To increase the length and strength of the arms in the pose, turn the palms and inner elbow creases to face the ceiling while you draw the shoulder blades down the back. Then maintaining the rotation of the arms, turn the palms from the wrists to face the floor again. 

Misalignments: Do not let the torso tilt or move over the bent thigh. The torso should be straight and perpendicular to the floor; Don’t let the front leg flex more than 90 degrees; Keep all the muscles of the extremities firm.

Virabhadrasana

Virabhadrasana I (Warrior I pose)
(veer-ah-bah-DRAHS-anna)
Named after the mythic warrior-sage, Virabhadra

Type of pose: Standing

 Benefits 
 
• Strengthens the legs and back muscles
• Opens the chest and shoulders
• Tones abdominal muscles
• Relieves backache, lumbago and sciatica 
• Relieves acidity and improves digestion 
• Relieves menstrual pain and reduces heavy menstruation
• Strengthens the bladder.
• Creates heat in the body
 

Contraindications/Cautions
 
• Recent or chronic injury or inflammation of the ankles, knees, hips, shoulders
• Cardiac condition
• High blood pressure 

Step by Step
1. Stand straight with feet and legs together in Tadasana (Mountain Pose).
2. Step back with the left foot (3 – 4 feet). Ensure the toes of the back foot are turned in about 20 degrees. Align the heels to each other.[i)hip width, ii)heel to heel or iii) heel to arch].
3. Your shoulders, chest and pelvis face forward. Draw the right hip back and the left hip forward, so that the hips are squared to the front. 
4. Front toes point straight ahead. Bend the forward knee, keeping it directly in line with the ankle. The thigh should be working toward parallel with the ground. Safety tip: The bent knee should not pass the ankle. The big toe should be visible. Ground down through the back leg, pressing the outside edge of the foot to the mat. This will allow the weight to shift into the back leg.
5. Bring the arms up from the sides - first parallel to the ground and then up overhead, palms facing inward.
6. Gaze up towards the thumbs, taking a slight backbend. Create length in the low back by drawing the sacrum down. Take care not to compress the neck by dropping the head back.
7. Draw the shoulder blades down the back. Keep the back leg firm.
8. Inhale and exhale, holding the pose for 20-30 seconds
9. Bring your arms down to your side
10. Step forward with the back foot into mountain pose.
11. Repeat for other side

Alternative: Move into Virabhadrasana I from Downward Facing Dog: 
1. pivot on the ball of the back foot and drop the back heel onto the floor with the toes turned out about 20 degrees from the heel. 
2. Step the right foot forward between the hands.
3. Lift the torso to a standing position.
4. Draw the right hip back and the left hip forward, so that the hips are squared to the front.

Beginners Tip: Step the left foot out hip width apart to allow more room for the hips to square.

Deepen the Pose: Use a wider foot stance to allow the front thigh to come parallel to the ground. Make sure the right knee stays directly over the right ankle. Line up the right heel with the center of the left arch. Ground down the outer edge of the left foot while lifting the inner arch of that foot. Really engage the quadriceps. Hold the pose for ten breaths or 15-20 seconds.

Misalignments: Front knee extends too far over foot or not in line with toes; Back foot crosses behind the forward foot. Back knee collapsed; Abdominal muscles not engaged; Lower back collapses; Shoulders up too high; Lower ribs sticking out; Outside edge of back foot lifting; Compressed neck. 

Vrksasana (Tree Pose)

Vrksasana (Tree Pose)
(vrik-SHAHS-anna) 
vrksa = tree

Type of pose: Standing; Balancing

Benefits
 
• Strengthens thighs, calves, ankles, and spine
• Stretches the groins and inner thighs, chest and shoulders
• Improves sense of balance, promotes concentration and focus
• Relieves sciatica and reduces flat feet by practicing lifting through the arches
• Corrects poor posture
• Calms the mental body, has a grounding effect
• Improves circulation
 

Contraindications/Cautions
 
• Recent or chronic injury or inflammation of the knees
• High blood pressure: Don't raise arms overhead 
• Headache
• Insomnia
• Low blood pressure

• Heart conditions
• Avoid holding during the first trimester of pregnancy 
 
Step by Step
1. Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
2. Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot. Focus on keeping the left leg strong, straight and steady.
3. Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
4. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and equally press with the left inner thigh. 
5. Press your hands together in Anjali Mudra. On an exhale you can extend the arms over the head. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
6. Stay for 30 seconds to 1 minute. Lower the raised foot to the ground with an exhalation stepping back into Tadasana. Release the arms. 
7. Repeat for the same length of time with the legs reversed.

Modifications
The foot can go in four positions: foot against ankle with toes on floor; foot against calf; foot against inner thigh; foot crossed on thigh in half lotus. You can stand with your back braced against a wall if you feel unsteady in this pose.

For weak knees: avoid long holding; For tight shoulders: keep hands on hips or in anjali mudra (namaste position) at heart; For inner ear problems or injured legs: keep both legs on the floor; For lameness: have student lie on floor to perform tree.

Variation
Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms.

Beginners Tip
If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh. From Anjali Mudra at the chest, release the palms, open the arms and circle them up over head bringing the palms together. Alternately allow arms to stay in a V position, slightly more open than shoulder width.

Deepen the Pose: 
As with Tadasana, you can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.

Teaching Tip: Don’t approach a student from the front during this posture; approach from the side or back so as not to disturb their focus and concentration. Place a hand above student’s head and tell them to grow their body up toward your hand while telling them to grow the sacrum and legs down into the ground like the roots of a tree.