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Supported Headstand with Eagle Legs (Salamba Sirsana with Garudasana) dsah-LOM-bah shear-SHAWS-annah gah-roo-dahs-anna Salamba = with support Sirsa = head Garuda = eagle This pose is Salamba Sirsana with Garudasana. Meaning supported headstand with eagle legs. Instructions: 1. Kneel on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. If you are just begin ..

Bow Pose (Dhanurasana) don-your-AHS-anna dhanu = bow This pose is so called because it looks like an archer’s bow, the torso and legs representing the body of the bow, and the arms the string. Instructions: 1. Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure y ..

Supported Head Stand (Salamba Sirsasana) Instructions: 1. Use a folded blanket or sticky mat to pad your head and forearms. Kneel on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. If you are just beginning to practice this pose, press the bases of your palms together and snuggle the back of your head against the clasped hands. More experienced students can open their hands and  ..

Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangustasana) Step by Step: 1. From Tadasana, bring your left knee toward your belly. 2. Reach your left arm inside the thigh, cross it over the front ankle, and hold the outside of your left foot. If your hamstrings are tight, hold a strap looped around the left sole. 3. Firm the front thigh muscles of the standing leg, and press the outer thigh inward. See also Extended Hand To Big Toe? Beginner Stuff 4. Inhale and extend the left leg forward. Straighten the knee as much as possible. If ..

Warrior 3 ( Virabhadrasana III) Balancing on one leg really challenges your core! If you’re not using your abs to stabilize in this pose, you’ll likely tip over. Here’s how to find your inner warrior. Step by Step: 1.Stand with your feet together. 2. Inhale as you extend your arms out wide in a T position or straight overhead for a more advanced variation. 3. Exhale as you bend forward at your hips, lifting your right leg straight behind you coming into Warrior 3. 4. Draw your naval toward  ..

Fish Pose (Matsyasana) (mot-see-AHS-anna) Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the capacity of most beginning students, here we'll work either with the knees bent, feet on the floor, or with the legs straight pressed against the floor. Step-by-Step Instructions: 1. Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don ..

Pyramid Pose (Parsvottanasana) parsva = side, flank ut = intense tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”) Benefits - Calms the brain - Stretches the spine, shoulders and wrists (in the full pose), hips and hamstrings - Strengthens the legs - Stimulates the abdominal organs - Improves posture and sense of balance - Improves digestion Step by Step 1. Stand in Tadasana . With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Rest your hands on your hips. Turn your left fo ..

Garland Pose (Malasana) How-to: 1. Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.) 2. Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs. 3. Press your elbows against your inner knees, bringing your palms to together in Anjali Mudra (Salutation Seal), and resist the knees into the elbows. This will help lengthen your front torso. 4. To go further, press your inner thighs against the sides ..

Pigeon Pose (Eka Pada Rajakapotasna) How to do Pigeon Pose: 1- Start on all fours in a squared table pose. 2- Slide the right knee forward toward your right hand. Angle your right knee at two o'clock. 3- Slide your left leg straight back as far as your hips will allow, keeping top of foot on the floor and directly in line with the hip. 4- Keep your hips square to the floor. 5- If you're not feeling a deep stretch in your right glute and left hip flexor, slide the right foot forward--little by little--toward your left hand. With practice, bri ..

Cow Pose (Bitilasana) Step by Step: 1-Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. 2-As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward. 3-Exhale, coming back to neutral "tabletop" position on your hands and knees. Repeat 10 to 20 times. 4-This pose is of ..