Yoga Notes

Instructions and photos for postures included in the planned Yoga Programs are presented below.   

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Click on a posture to jump there now, or scroll down to browse all the postures:

Tree (Vrikshasana)

Benefits: Balance, groundedness

Entry...

Stand, feet parallel, weight centered over arches

Focus eyes on a point three or more feet in front of you

Balancing on left leg, draw right foot to the groin, inner thigh, knee, calf or ankle

Hands to prayer position against chest

Hands overhead in prayer or temple position

Hold...

Press right knee towards wall behind you

Breathe 

Elongate spine pressing down into foot, lifting torso and arms up

Exit...

• Return hands to prayer
• Release hands
• Release foot
• Repeat balancing on right leg 
  

Child (Garbhasana)

Benefits: Integration. Pause between postures

Entry...

• Sit on your heels, hands relaxed on your thighs (ok to place a pillow between heels and buttocks)
• Exhale and fold forward placing abdomen and chest on your thighs
• Rest your forehead on the floor
• Arms at your sides, in front or under forehead

Hold...

• Relax
• Breathe long, even deep breaths

Exit...

• Lift trunk back to vertical
• Return hands to thighs
  

Cobra [Modified] (Bhujangasana)

Benefits: Strengthen back and upper body

Entry...

• On hands and knees with hands shoulder width apart, knees hip width apart (tabletop position)
• Press firmly into hands, let the belly sink towards floor and lift torso
• Hands are directly under shoulders
• Look upward

Hold...

• Press hands firmly into floor, elongate neck 
• Press  shoulders back, down and relax
• Breathe long, even deep breaths

Exit...

• Bring hips towards heels in Child (counter stretch)
• Breathe 
• Return to tabletop

Downward Dog (Adho Mukha Shvanasana)

Benefits: Stretch and lengthen spine, back of legs, upper body

Entry...

• On hands and knees with hands shoulder width apart, knees hip width apart (table top position)
• Curl toes under
• Press firmly into hands and feet, lift buttocks toward the ceiling
• Press heels toward floor

Hold...

• Straight arms and legs. Feel stretch behind knees, calves, upper body
• Widen or narrow distance between arms and legs for comfort
• Fingers spread wide
• Continue actively lifting buttocks
• Draw belly toward spine 
• Breathe long, even deep breaths

Exit...

• Return to table top

Upward Dog (Urdhva Mukha Shvanasana)

Benefits: Strengthen back, upper body, abdominals

Entry...

• From Downward Dog very slowly let belly sink toward floor
• Lift head and shoulders toward ceiling
• Straighten arms 
• Support body with toes and hands

Hold...

• Press hands firmly into floor, elongate neck, gaze at ceiling
• Relax shoulders
• OK to lower knees to ground-Modified Cobra 
• Breathe long, even deep breaths

Exit...

• Return to Downward Dog 
  
  -OR-
  
• Child (release knees to floor, place abdomen on thighs, forehead on floor, arms at your side) 

Wind Relieving Pose (Pavana Muktasana)

Benefits: Stimulates digestion, abdominal organs 

Entry...

• Lie on your back, legs straight, feet together
• Exhale, draw right knee toward chest (grasp kneecap or back of thigh)
• Flex toes of extended leg toward chest

Hold...

• Breathe long, even deep breaths
• Repeat drawing left knee to chest

Exit...

• Draw both knees to the chest
• Release legs to the floor

Knee Down Twist (Supta Matsyendrasana)

Benefits: Elongates spine, increases oxygen, blood flow

Entry...

• Lie on your back, legs straight, arms in "T" position
• Place right foot on left knee
• Press right knee toward left
• Assist with left hand on right knee
• Look toward right fingertips

Hold...

• Keep shoulders on floor
• Breathe long, even deep breaths

Exit...

• Release hand and knee, straighten legs
• Repeat on opposite side

Six Movements of the Spine

1. Dog and Cat: forward, backward
   
   
2. Thread the Needle: twist right and left
   

Benefits: Warms up spine through full range of motion

Entry...

• Tabletop position (hands under shoulders, knees under hips)

• Lift tailbone, lift head, allow belly to sink toward floor

• Tuck tailbone under, bring head toward chest
• Press firmly into hands and knees arching back
• Return to Tabletop 

• Press right ear toward right shoulder
• Press right hip toward right shoulder
• Repeat on left side
• Return to Tabletop 

• Slide right hand through the space between left shoulder
• and knee creating gentle twist
• Balance on right shoulder and back of head
• Raise left arm to ceiling 
• Rotate arm three or more times in each direction
• Return to Tabletop
• Repeat threading the needle on left side 

Hold...

• Take at least three deep breaths during each segment

Exit...

• Return to Tabletop or Child

Half Moon (Ardha Chandrasana)

Benefits: Elongates spine, stretches, tones entire torso

Entry...

• Stand in Mountain
• Inhale arms sideways overhead
• Hands in temple position

• Lift, elongate and arch torso to the right
• Press feet firmly to floor
• Press left shoulder back, keep chest lifted
• Inhale to center

• Lift, elongate and arch torso to left 
• Press feet firmly to floor
• Press right shoulder back, keep chest lifted
• Inhale to center

Hold...

• Breathe at least three breaths on each side
• Keep arms straight, chin lifted

Exit...

• Exhale arms to sides

Standing Angle (Dandayama Konasana)

Benefits: Stretches inner thighs, helps relieve sciatica

Entry...

• Stand in Mountain
• Inhale arms to the side and overhead 
• Exhale, step wide to right, arms in "T"
• Widen stance as far as comfortable
• Angle feet inward about 10-20 degrees
• Bend forward at hips, back straight
• Let gravity bring head towards floor
• Grasp calves, ankles or sides of feet

Hold...

• Legs straight
• Breathe long, even deep breaths

Exit...

• Release hands to thighs
• Raise torso parallel to floor 
• Lower tailbone 
• Press into feet, bring torso to standing
• Inhale hands and feet together
• Exhale hands to your side

Mountain (Tadasasana)

Benefits: Standing alignment

Entry...

• Stand with feet parallel (imagine your feet create a rectangle)
• Rock back and forth to balance weight on the arches
• Press firmly into feet
• Tighten quadriceps
• Press tailbone slightly down and forward
• Lift out of the waist
• Press shoulders up, back then down and relax
• Hands at your sides, fingers together pointing down
• Lift out of the neck 
• Chin parallel to floor
• Press head toward ceiling

Hold...

• Breathe fully and deeply 

Exit...

• Release and relax

Palm Trees (Pranayama Exercise)

Benefits: Induces active deep breathing

Entry...

• Stand in Mountain
• Inhale straight arms out to the side and overhead to the count of six
• Exhale arms to your side to the count of six
• Continue at least six times

Hold...

• Deepen breathing by slowing arm movement
• Press firmly into the feet 
• Press out through the fingertips, keeping arms straight

Exit...

• Return to Mountain
• Release and relax

Triangle (Trikonasana)

Benefits: Open hips, strengthen lower body

Entry...

• Stand in Mountain
• Inhale arms overhead, exhale and step wide about three or four feet
• Arms to "T" 
• Turn right foot forward to the right
• Turn left foot inward about 45 degrees (align the heel of the forward foot with the instep of the rear foot)
• Turn head forward 
• Hinge forward at waist, pressing out through right hand
• Press left hip (rear hip) back 
• Feel right upper thigh engage
• Windmill back of (forward) right hand to the calf or ankle, lift (rear) left hand toward ceiling, lift chest

Hold...

• Gaze toward upward hand
• Breathe fully and deeply
• Press inner thighs towards each other for stability
• Keep pressing rear hip back
• OK to bend knees slightly
• Return torso erect, arms to "T"
• Return feet to forward
• Repeat on other side

Exit...

• Inhale arms and feet together
• Exhale arms down into Mountain

Eagle (Garudasana)

Benefits: Balance, coordination, shoulder flexibility 

Entry...

• Stand in Mountain
• Focus eyes on point about three feet ahead
• Inhale arms overhead

          Right side: 

• Exhale left hand under right bringing palms together, interlacing fingers
• Rotate arms to left and right to warm up shoulders
• Balance on right foot
• Bend right knee and cross left knee over right 
• Tuck left toes behind right calf
• Straighten legs, stand

          Left side:  

• Inhale arms over head
• Exhale right hand under left 
• Rotate arms to left and right to warm up shoulders
• Balance on left foot
• Bend left knee and cross right knee over left
• Tuck right toes behind left calf

Hold...

• Bend balancing knee deeper
• Straighten back
• Draw arms toward waist

Exit...

• Inhale arms overhead, stand
• Exhale arms down

Half Locust (Ardha Shalabhasana)

Benefits: Strengthen lower back

Entry...

• Lie on belly, chin on floor
• Feet together, legs extended
• Place arms under the torso, palms down, hips resting on forearms
• Right side: exhale, raise right leg
• Lower right leg
• Left side: exhale, raise left leg

Hold...

• Keep both hipbones in contact with forearms
• Point toe
• Breathe long, full deep breaths

Exit...

• Release leg and arms 
• Place cheek on floor and relax 

Symbol of Yoga (Yoga Mudra)

Entry...

• Sit on heels, knees together, hands on thighs
• Elongate spine
• Inhale straight arms forward to shoulder height
• Exhale arms around behind you
• Clasp hands firmly
• Straighten arms, press hands away from buttocks
• Hinge forward at hips, straight back, bringing forehead to floor
• Pause
• Come up onto knees and crown of the head

Hold...

• Keep arms straight
• Breathe long full deep breaths

Exit...

• Return hips towards heels and forehead to the floor
• Maintain straight arms
• Return straight back to seated
• Release arms, let them float back to the thighs

Boat (Navasana)

Entry...

• Lie on your belly, chin on floor, feet together
• Extend arms forward, shoulder-width apart
• Place sides of hands (little fingers) on the floor

  First Lift:
  

• Exhale, lift arms, head and shoulders
• Elongate spine, press out through hands 
• Release to floor

  Second Lift:
  

• Exhale, lift arms, head, shoulders and legs
• Point toes, press out through hands
• Release to floor
• Third Lift:
• Place hands, palms down, at 45 degree angle from sides
• Exhale, lift arms, head, shoulders, legs

Hold...

• Allow pelvis to press firmly into floor
• Engage the muscles in the pelvic floor as you lift 
• Breathe

Exit...

• Release body to floor
• Rest cheek on floor and relax

Half Shoulderstand (Ardha Sarvangasana)

Entry...

• Lie on your back, knees bent
• Arms at your sides, palms down
• Press firmly into palms, swing legs toward forehead
• Support hips with the hands

-OR-

• Rock hips forward and backward using the momentum to lift hips
• Support hips with the hands

Hold...

• Feet together
• Point toes

Exit...

• Return hips to floor, arms to sides
• Extend legs and relax

Lunge

Entry...

• Stand in Mountain
• Bend forward, bending knees as needed
• Place hands on floor next to feet

• Exhale, extend right leg behind, balancing on toe, or foot 
• Return right leg between hands

• Exhale, extend left leg behind
• Return left leg between hands

Hold...

• Adjust stance so that the forward knee is directly over the ankle 
• Allow groin to drop toward floor
• Eyes gaze upward

Exit...

• Slowly return to standing
• Stand in Mountain

Bridge (Setu Bandhasana)

Benefits: Tones shoulders, abdominals, thighs

Entry...

• Lie on your back, knees bent, hip width apart
• Palms down at your sides

First Lift: 

• Exhale, lift hips a few inches off the floor, pressing into feet
• hands, shoulders
• Release hips to floor slowly

Second lift: 

• Exhale, lift hips, press belly toward the ceiling
• Walk shoulder blades together, interlace hands into fists
• Press firmly into feet, fists and shoulders

Hold...

• Maintain knees hip width apart
• Open chest by pressing belly and chest toward ceiling
• Breathe long, full deep breaths

Exit...

• Very slowly, release hands, lower hips to floor
• Lie on your back, relax

Balancing Knee to Chest

Benefits: Balance, groundedness

Entry...

• Stand in Mountain
• Focus eyes on a point about three feet ahead
• Balance on left foot
• Draw right knee up toward chest
• Grasp kneecap

Hold...

• Pull knee toward chest
• Elongate spine, press into balancing foot 

Exit...

• Release knee
• Return to Mountain
• Repeat balancing on right foot

Rag Doll

Benefits: Relaxes lower back

Entry...

• Stand with feet parallel about two feet apart
• Exhale, bend knees, fold forward at hips
• Let gravity draw torso toward the floor

Hold...

• Totally relax
• Bent or straight knees
• Let torso and arms dangle, or grasp elbows

Exit...

• Keep knees bent, very slowly bring torso to standing

5 Pointed Star

Benefits: Whole body warm up stretch 

Entry...

• Stand in Mountain
• Inhale straight arms overhead, exhale and step wide about three feet 
• Extend arms up and out to the side

Hold...

• Extend out through fingertips
• Press firmly into feet
• Bend backwards slightly

Exit...

• Inhale arms overhead, step feet together
• Exhale arms to your sides
• Stand in Mountain