Yoga: The Positions
HERO- On hands and knees, cross left knee in front of right knee while sitting back between the heels. Hold heels with hands.
KNEE DOWN TWIST- Lying on back with arms outstretched, place right foot on left knee and swivel right knee to the left side of floor. While in movement, turn head to left side. Repeat on opposite side.
LOCUST-Lying on stomach with hands under the body, squeeze buttocks and lift legs up and outward. Keep legs straight.
MOUNTAIN- Standing with feet together, inhale while raising arms straight above the head and clasp hands together. Exhale while lowering arms.
PIGEON- Kneeling, slide the left leg straight out from behind and inhale, stretching torso up. Release and repeat on other side.
PLOW- Lying on back, inhale and raise legs over head while keeping hands flat on floor for support.
POSTERIOR STRETCH- Sitting with legs outstretched and feet together, stretch head to toes.
RAG DOLL- While standing, exhale and bend over toward toes, cupping elbows with hands. Breathe deeply.
SEATED ANGLE- Sitting with legs outstretched in a V shape, stretch arms to toes and head to floor.
SHOULDER CRUNCH- With back straight, slowly lift shoulder to ear and lower. Repeat on other side.
SHOULDER STAND- Lying on back, lift legs up and support back with hands. Slowly angle legs over head and then extend upward.
SPHINX- Lying on stomach with elbows parallel to shoulders and palms on the ground, push torso up and look upward.
SPIDER- Press fingertips together and move palms in and out.
SPINAL TWIST- Sitting with right foot crossed over left leg and right leg held with left arm. Twist while supporting body with right hand on the floor. Repeat on other side.
STANDING ANGLE- Inhale and step into V position, stretching arms out and then down toward floor.
STANDING YOGA MUDRA- Standing with arms at sides, inhale and raise arms in front. Exhale and swing arms to back.
TREE- While standing, place one foot on the opposite thigh and outstretch arms above the head. Hold hands above with index fingers straight and the remaining fingers clasped.
TRIANGLE- With arms parallel to floor and legs outstretched, turn one foot out and stretch to that side, keeping arms straight. Repeat on other side.
UPWARD DOG- Lying on stomach with hands down near the chest, lift torso off the floor while raising on toes. Hands should raise, but remain palms down. Arch back slightly.
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