Archive for the ‘Yoga Poses’ Category

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Ardha Chandrasana—Half-Moon Pose

Tuesday, December 9th, 2008

General Guidelines: An open mind, empty stomach, and bare feet are recommended. Do not strain or force any movements.

Breathe in through your nose and out through your mouth. Pay special attention to breath and body alignment. Hold each pose for a minimum of five inhalations/exhalations (about half a minute).


  1. Stand in Tadasana to begin.

  2. As you inhale, lift right arm up at sidepalm facing the floor. When you reach shoulder height, rotate right palm up. Bring hand reaching over top of head, fingers going toward the opposite side.

    NOTE: Palm will ALWAYS face the floor, thus the reason it is rotated upon reaching shoulder level!

  3. Left arm slides down the thigh, reaching the fingertips toward the floor.
  4. Imagine your body is being pressed between two panes of glass, keep shoulders and hips aligned.
  5. Breath for five cycles. Repeat on the second side.

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Child’s Pose

Tuesday, December 9th, 2008

General Guidelines: An open mind, empty stomach, and bare feet are recommended. Do not strain or force any movements.

Breathe in through your nose and out through your mouth. Pay special attention to breath and body alignment. Hold each pose for a minimum of five inhalations/exhalations (about half a minute).


  1. Sit Japanese Style buttocks/hips on top of heels. NOTE: You may place a towel roll or small folded blanket between buttocks and heels if necessarythe buttocks should rest on top of the heels at all times!

  2. Raise arms overhead, inhale and fill the lungs.
  3. Slowly exhale and lower arms to ground in front of the body, keeping buttocks/hips on the heels.
  4. Palms stay outstretched, forearms off the floor. Forehead reaches toward the floor. Gaze is directed at the floor.
  5. Breathe here for five cycles, letting the belly sink into the tops of the thighs.

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Spinal Twist

Tuesday, December 9th, 2008

General Guidelines: An open mind, empty stomach, and bare feet are recommended. Do not strain or force any movements.

Breathe in through your nose and out through your mouth. Pay special attention to breath and body alignment. Hold each pose for a minimum of five inhalations/exhalations (about half a minute).

  1. Sit on floor with legs straight out in front of you, in Dandasana (staff pose), then bend the left leg so that heel comes in contact with the right buttock and the knee stays on the floor.

  2. Place right foot on the floor with a bent right knee, so that ankle of the right leg touches the left knee that is still flat on the floor (right ankle can extend just in front of left knee).
  3. Inhale and reach left arm straight up into the air, move the right knee out of the way with the biceps of left arm and press the elbow of the left arm against the kneegrasp the knee of the left leg with the palm of the right hand.
  4. Gently wrap right arm behind your back, either rest in on the floor or grasp the inner thigh of the left leg if possible.
  5. Turn your head to the right and twist your face and shoulders to the right. Look out of the corner of your right eye.
  6. Breathing may become difficult at first, with every inhalation release the posture slightly and then twist deeper with every exhalation.

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