Asana
“We must always change, renew, rejuvenate ourselves; otherwise, we harden.” - Goethe
Disclaimer: Yoga is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury, consult your doctor before beginning any program. Kori and A Touch of Yoga disclaims any liability from and in connection with the asana descriptions, sequences and other content on this website. As with any exercise program, if at any point during your practice you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
Yoga Positions
Mountain Pose – Tadasana
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Stand with your feet hip distance apart and toes facing straight ahead. Support your knees by contracting your quadriceps about 85% (100% generally locks the knees back). Lengthen your sit bones toward your heels by engaging your abdominals to gently lift your pubic bone (be mindful not to press your pelvis forward, just lengthen the sit bones down). Slide your shoulder blades down your back, rotating them away from your sternum (Don’t sink into the curve of your low back when you do this). With your arms at your sides, lengthen your fingertips toward the floor. Lift up through the very top of your head and feel the front and back of your neck lengthen evenly.
WARRIOR I POSE- Virabhadrasana I
From Tadasana step your left foot back about four feet from your right foot, keeping your left foot in line with your left hip, as if your feet were in railroad tracks rather than a tight rope. The left heel should stretch to the floor with the toes turned out about 45 degrees. Your hips and chest should still being facing forward. Lift your arms over head shoulder width apart and release the sit bones downward (mindful not to sink into the curve of your lower back when you raise your arms). Grounding into the outer edge of your left foot, bend into your right knee. Keep your right knee and ankle in line with your right hip. Keep your left leg strong, straight and grounded.
WARRIOR II POSE – Virabhadrasana II
From Tadasana step your left foot back approximately four feet from your right foot, lining up your left arch with your right heel (a little more tight rope-ish than warrior 1). The left heel should stretch to the floor with your toes turned out between 45-90 degrees. Line up your hips directly underneath your shoulders (be especially mindful of your left hip, it tends to stick out to the left when people first move into this position). Externally rotate your right thigh, bend your right knee and line it up over your right ankle (it has a tendency to want to fall to the left so you may have to work to keep it aligned with your right hip). Lift and lengthen your arms out to shoulder height, palms face down (keep your shoulders relaxed, let your arms lift by stretching them away from each other rather than contracting them up). Finish by turning your head and with a soft gaze look out over your right fingers.
EXTENDED SIDE ANGLE POSE – Utthita Parsvakonasana
From Virabhadrasana II, fold from your right hip and place your right hand on the floor on the inside of your right foot (for more of a challenge place your right hand on the outside of your right foot). To begin keep your arms like they were in Warrior II, stretching away from each other. Keep your right knee in line with your right ankle (it has a tendency to fall in toward your shoulder so you may have to work to keep it aligned). Rotate your torso to the left and lengthen your left arm over your left ear. Engage your abdominals to lift up on your pubic bone slightly in front drawing your right hip toward the front of your body (it may try to stick out behind you). Ground into the outer edge of your left thigh and foot. Find a comfortable position for your neck, either looking to the floor, under your left arm upward, or looking at your left hand.
EXTENDED TRIANGLE POSE – Utthita Trikonasana
From Virabhadrasana II, continue to externally rotate your right thigh as you straighten your leg (it’s helpful to remember to press into the base of your big toe to prevent rolling over the outer edge of your foot). Tilt your pelvis releasing your right hip down and lifting your left hip up. Hinge from your right hip stretching your right arm forward feeling the length of the right side of your torso (your spine should feel straight and long, rather than having a c-curve on your right side). Place your right hand on your right shin, ankle or the floor (mindful to keep the right side of your torso long). Keep your arms like they were in Warrior II, stretching away from each other. Feel the openness through your chest and length through your spine.
REVERSE TRIANGLE POSE – Parivrtta Trikonasana
From Virabhadrasana II, continue to externally rotate your right thigh as you straighten your leg (it’s helpful to remember to press into the base of your big toe to prevent rolling over the outer edge of your foot). Tilt your pelvis releasing your right hip down and lifting your left hip up. Hinge from your right hip stretching your right arm forward feeling the length of the right side of your torso (your spine should feel straight and long, rather than having a c-curve on your right side). Place your right hand on your right shin, ankle or the floor (mindful to keep the right side of your torso long). Keep your arms like they were in Warrior II, stretching away from each other. Feel the openness through your chest and length through your spine.
FIERCE POSE – Utkatasana
From Tadasana bring your feet together. Bend your knees and lift your arms over head. Your sit bones should lower toward your heels to keep the length of your spine (rather than lift upward causing an arch in your lower back). Lengthen through the front and back of your neck evenly (mindful not to drop your chin toward your chest or stretch your chin forward). Keep your arms straight, drawing them back by your ears and feeling your shoulders blades release down and lift your chest.
PYRAMID POSE – Parsvottanasana
From Virabhadrasana I, straighten your right leg. Draw your right hip deeper into your body and rotate your left hip forward. Release your arms behind your back placing your palms together in reverse prayer position (if this is not happening for you, you can hold on to your elbows behind your back). Relax your shoulders down your back, moving your shoulder blades toward each other and lifting your heart. Hinge forward from your hips, especially your right one. Stop half way down lifting your sit bones and your heart. To support your balance press into the soles of your feet. Both legs should be straight and strong.
From Virabhadrasana I, straighten your right leg. Draw your right hip deeper into your body and rotate your left hip forward. Hinge forward from your hips, especially your right one, reaching your arms out to the side like an airplane. Stop half way down lifting your sit bones and your heart. Rotate your torso to the right placing your left hand on your right shin, ankle or the floor. Your right arms should reach upward. Release your shoulders down your back. Keep your sacrum square with the floor (often times the left hip will drop lower than the right hip). To support your balance press into the soles of your feet. Both legs should be straight and strong. Find a comfortable position for your neck, either looking to the floor or looking up at your right hand.
WIDE-LEGGED FORWARD FOLD POSE – Prasarita Padottanasana
Stand with your feet leg width apart with your toes facing forward. Support your knees by contracting your quadriceps about 85% (100% generally locks the knees back). Hinge from your hips and fold forward leading with your heart. Keep your thighs firm and lift your sit bones away from your heels to lengthening the spine and hamstrings. There are several variations for your arms: A) place your hands on the floor between your feet, fingers facing forward, shoulder width apart. Draw the shoulders up your back lifting your shoulders away from your ears. Bend your elbows keeping your elbows shoulder width apart. B) Keep your hands on your hips lifting your shoulders up your back and out of your ears. C) Interlace your fingers behind your back bringing your palms together. Straighten your elbows drawing your hands off your back and reaching them over your head toward the floor. Draw your shoulders up your back and out of your ears. D) Wrap your index and middle fingers around your big toes. Keeping your shoulders up your back and our of your ears, bend your elbows away from each other keeping your spine long.
STANDING FORWARD FOLD POSE – Uttanasana
From Tadasana keeping your spine extended fold forward hinging from your hips. The weight should be evenly distributed on your feet, so you may need to lean forward slightly. Lift your sit bones away from your heels. Knees may be bent if you have any issues with your lower back or if your hamstrings are especially tight, but don’t forget to lift your sit bones even with the knees bent. Place your hands on your shins or the floor. Lift your shoulders up your back away from your ears.
TREE POSE – Vrksasana
From Tadasana bring your feet together. Bend your knees and lift your arms over head. Your sit bones should lower toward your heels to keep the length of your spine (rather than lift upward causing an arch in your lower back). Lengthen through the front and back of your neck evenly (mindful not to drop your chin toward your chest or stretch your chin forward). Keep your arms straight, drawing them back by your ears and feeling your shoulders blades release down and lift your chest.
WARRIOR III POSE – Virabhadrasana III
From Virabhadrasana I, shift your weight forward on to your right foot letting your left heel spin upward off the floor to help rotate the left hip forward. Hinge from your right hip letting your torso lengthen and fold forward until parallel to the floor. Stretch your arms out to the side like an airplane. Lift your left leg off the floor bringing your left leg parallel to the floor. The right and left side of the pelvis should be squared with the floor (the left hips generally tries to lift higher than the right hip, so you may have to work to keep them level). To challenge yourself in the pose you can stretch your arms out in front of you lifting them to the level of your ears (be mindful not to drop your head or torso if you take this variation).
DANCERS POSE – Natarajasana
From Tadasana, find a point of focus in front of you to help steady your body and your mind (drishti). When you feel balanced, shift your weight into your right foot bending your left knee, hold your left foot with your left hand behind your buttocks (be mindful not to shift your hips to the right when you left your left foot off the floor). Lift your right arm over head. Internally rotate your left thigh as your press your left foot into your left hand and lift your left thigh away from the floor. Reach your right arm forward, out, and up as you lean slightly forward. Keep your chest lifted (rather than bringing your torso parallel to the floor).
EXT. HAND TO BIG TOE POSE -Utthita Hasta Padangustasana
Stand with your feet leg width apart with your toes facing forward. Support your knees by contracting your quadriceps about 85% (100% generally locks the knees back). Hinge from your hips and fold forward leading with your heart. Keep your thighs firm and lift your sit bones away from your heels to lengthening the spine and hamstrings. There are several variations for your arms: A) place your hands on the floor between your feet, fingers facing forward, shoulder width apart. Draw the shoulders up your back lifting your shoulders away from your ears. Bend your elbows keeping your elbows shoulder width apart. B) Keep your hands on your hips lifting your shoulders up your back and out of your ears. C) Interlace your fingers behind your back bringing your palms together. Straighten your elbows drawing your hands off your back and reaching them over your head toward the floor. Draw your shoulders up your back and out of your ears. D) Wrap your index and middle fingers around your big toes. Keeping your shoulders up your back and our of your ears, bend your elbows away from each other keeping your spine long.
HALF-MOON POSE – Ardha Chandrasana
From Virabhadrasana II, fold from your right hip and place your right hand on the floor forward and to the right of your right toes. Keep your left leg externally rotating as you lift your left thigh firmly into your hip socket (check your right toes, they have a tendency to turn in toward the left when you lift your leg). Stretch your arms away from each other like they were in Virabhadrasana II letting your torso rotate to the left. Lift through your left hand feeling light on your right fingertips and lift your chest away from your right thigh. To begin your gaze should be cast downward at a steady point of focus (drishti). To advance the pose you can slowly shift your gaze to look at your left hand.
REVOLVING HALF-MOON POSE -Parivrrta Ardha Chandrasana
From Virabhadrasana I, shift your weight forward on to your right foot letting your left heel spin upward off the floor to rotate the left hip forward. Place your hands on the floor and lift your left leg off the floor bringing your left leg parallel to the floor. Keep your hips level with each other as you rotate your torso to the right and lift your right arm upward away from the left arm. The right and left side of the pelvis should be squared with the floor (the left hips generally tries to drop below the right hip, so you may have to work to keep them level). To begin your gaze should be cast downward at a steady point of focus (drishti). To advance the pose you can slowly shift your gaze to look at your right hand.
EAGLE POSE – Garudasana
From Utkatasana, shift your weight into your right foot lifting your left foot and crossing your left knee over your right knee. To begin you can bring the left big toe to the floor, as you advance in the pose you can lift the toe or wrap your left ankle around the back of your right calf (if you take this second variation keep your hips facing forward, they often rotate to the right with the crossing of the ankle). Your sit bones should still be releasing toward the floor rather than arching upward. Bring your right arm in front of your chest and cross your left arms underneath your right arm wrapping your elbows and wrists so you can bring your palms together. Anchor your shoulder blades down your back as your lift your elbows off your chest. Squeeze through your wrapped arms to feel a stretch between your shoulder blades.
BRIDGE POSE – Setu Bandha Sarvangasana
Lay on your back on the floor with your arms at your sides palms face down. Bent your knees with the soles of your feet on the floor hip distance apart. Press evenly into the soles of your feet as you gently lift your sacrum, lower back, and mid-back off the floor in that order. Keep your knees tracking with your hips by slightly internally rotating your thighs (instead of squeezing your buttocks). Externally rotate your shoulders lifting your chest toward your face (keep the back of your neck in neutral rather than trying to tuck the chin into the chest). You can join your palms together interlacing your fingers underneath you or to advance the pose hold onto your ankles.
LOCUST POSE – Salambasana
Lay on your stomach on the floor with your arms at your sides palms face up forehead on the floor. Lengthen through your legs reaching your toes away from you. Externally rotate your shoulders away from the floor. Connect your pelvis into the floor as you lift your chest, legs, and arms. To begin keep your feet about hip distance apart or slightly wider. As you advance in the pose try bringing your ankles together. Lengthen the crown of your head forward keeping your neck long (so you are not dropping your chin into your chest or arching it back).
UPWARD FACING BOW POSE – Urdhva Dhanurasana
From Setu Bandhe Sarvangasana place your hands on the floor next to your ears with your fingertips facing forward toward your shoulders. Draw your elbows inward shoulder distance apart. Press evenly into your feet and hands as you lift your shoulders and bring the top of your head to the floor. Draw your shoulders up your back away from your ears and realign your elbows so they are shoulder width apart. Keep this alignment in your arms as you once again press evenly into your feet and hands lifting your head off the floor. Lift your hips and rib cage upward evenly. Lengthen your tailbone toward your knees. You may begin with your feet externally rotating., but as you advance the pose start to bring your feet facing forward.
BOW POSE – Dhanurasana
Dhanurasana Lay on your stomach on the floor with your forehead on the floor. Reach back and hold on to your ankles. Externally rotate your shoulders away from the floor and draw your shoulder blades down you back. Keep this alignment in your arms as you connect your pelvis into the floor and lift your chest and thighs. Press your feet into your hands lifting your chest and thighs evenly upward. To begin keep your knees slightly wider than hip distance apart. As you advance in the pose try bringing your knees toward each other. Lengthen the crown of your head in alignment with the rest of your spine keeping your neck long (so you are not dropping your chin into your chest or arching it back).
CAMEL POSE – Ustrasana
Kneel on your knees with your knees and feet hip distance apart, toes tucked under, and your knees directly under your hips. Keep your knees tracking with your hips by slightly internally rotating your thighs (instead of squeezing your buttocks). Lengthen your sit bones toward the floor by engaging your abdominal muscles and slightly lifting up on your pubic bone in front. Externally rotate your shoulders placing your hands on your sacrum as your draw your shoulder blades down your back . Keep lifting your heart as you slide your hands down the backs of your thighs. To begin keep the hands on your thighs, as you advance the pose take your hands to your heels (if you take the variation remember to keep lifting through your heart rather than collapsing in your lower back).
COBRA POSE – Bhujangasana
Lay on your stomach on the floor with your hands next to your rib cage fingers facing forward with your forehead on the floor. Lengthen through your legs reaching your toes away from you. Externally rotate your shoulders away from the floor. Connect your pelvis into the floor as you lift your chest with the strength of your lower back and the support of your arms. Keep your elbows bent and your pelvis on the floor to encourage the strengthening of the low back. Lengthen the crown of your head upward without dropping your head back.
