Different Yoga Positions

Runner Position -- Ashwa Sanchalasana

Benefits...

• massages and opens up the hips, stretching the legs

• aids in eliminating back and leg pains

• builds leg and shoulder strength

• prepares the body for different yoga positions, particularly hip openers

1. start in a kneeling position -- Cat Pose, knees and hands on the floor

2. bend and move the right leg forward placing your right foot between your hands. Knee directly above your ankle

3. tighten the right leg muscles to support the knee in this position

4. tuck the toes in on the left foot

5. sink your pelvis down toward the floor, keeping it square

6. for a variation, take your left knee off the floor and straighten the left back leg

7. create a line of energy from the head, through the spine to the back heel

8. as you inhale, draw energy up through the legs into the pelvis

9. exhale, allow the cleansing energy go out of the pelvis toward the floor

10. keep the spine and neck lengthened as you hold the pose for as long as comfortable - few seconds to a minute

11. repeat for the other side by coming back into Cat Pose.

It's important to rest your body after you complete your stretching of these different yoga positions, and before you begin yoga breathing and pranayama.

The body has to transition from one focus and activity to another. If we do not rest, stress and tension can develop in the body and the mind.

When practicing pranayama, whether it be for three minute or thirty-three minutes, we must sit with a straight spine. Sit comfortably on the floor or a straight-backed chair.

You should always ask an experienced teacher in deciding which yoga breathing exercises to perform and suited to you, especially with the different yoga positions you are using.

Search This Site...

Here are different hatha yoga poses that you can search on for details. Locate the "Search Bar" below this list. I've also included the Sanskit name...

tree - vriksasana
crow - kakasana
dancer - natarajasana
warrior or hero pose - virabhadrasana III
hand to toe - utthita padangusthasana
side arm balance - vasisthasana
shoulder stand - sarvangasana
head stand - sirshasana
hand stand - adho mukha vriksasana
plow - halasana
mountain - tadasana
warrior or hero - virabhadrasana II
warrior or hero - virabhadrasana I
triangle - trikonasana
cat or table pose - marjariasana
sun bird - chakravakasana
staff - dandasana
seated boat - paripurna navasana
downward facing dog - adho mukha svanasana
upward facing plank - purvottanasana
face down moves - navasana vinyasa
leg raises - ab vinyasa
knee to chest - apanasana vinyasa
monkey god - hanumanasana
runners poses - ashwa sanchalasana
thunder bolt - vajrasana or virasana
pigeon - kapotasana
bridge - setubandhasana
bow pose - Dhanurasana
wheel pose - chakrasana
standing forward bend - uttanasana
camel - ustrasana
seated forward bend - paschimottanasana

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My name is Karen Sandler.

If you're interested in becoming a hatha yoga teacher, I offer an outstanding 200 hour certification course.

This includes many different yoga positions, pranayama, nidra, and much, much more.

For teachers, I offer accredited continuing education CEU classes.

Click on my photo for details.

All courses geared to take you to the next level in your hatha yoga practice.

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Different Yoga Positions

Discover variations and modification postures by clicking on the different yoga positions below...

Pigeon Pose - Kapotasana

1. Start on all fours in Cat Pose. Take on leg and thread it through your arms, resting your shin on the floor

2. Stretch back the opposite leg, flat on the floor

3. make sure your hips are square

4. lengthen the back and fold over the left thigh, arms resting and outstretched over your head

5. hold, relax, and breathe for the desired length of time

6. repeat for the right leg.

7. A variation of Pigeon Pose...

8. relax into the Pigeon Pose stated above

9. when ready, inhale your trunk up

10. chest open, arms above head, and breathe

11. when complete, relax back down over the thigh

12. repeat for the other leg

13. Here's another variation of Pigeon Pose, focusing on stretching the hip flexors

14. relax into Pigeon Pose, with your trunk erect and looking forward

15. place your left hand on the floor for stabilization

16. when ready, bend your right leg, grasp the ankle with our right hand

17. keep your chest open, back straight, and breathe

18. hold for the desired length of time

19. repeat for the other leg.

Warrior / Hero Pose -- Virabhadrasana II

1. Start by standing with your legs spread apart

2. rotate your right leg and foot out 90 degrees

3. lift and rotate the left heel about 45 degrees. The left heel is in line with the right arch of the foot

   

4. spread the toes out of both feet, engage and tighten the thigh muscles

5. rotate your trunk and pelvis so that you are looking over your right leg

6. bring the arms up horizontal to the floor at shoulder height

7. relax the shoulders, move the shoulder blades toward the pelvis, and spread the fingers creating a line of energy along the underside of the arms

8. rotate the arms so that the palms are facing upward, then rotate the lower arms and hands, palms toward the floor

9. when ready, bend your right leg at the knee positioning it over your ankle

10. tighten and activate the back leg, pushing the heel into the ground

11. open up the pelvis, keeping the spine straight

12. keep the sacrum scooped in and draw the abdomen in

13. open up the chest, turn the head, and gaze over the front hand and fingers

14. hold the pose for as long as you desire, breathing in and out deeply

15. when completed, straighten your leg, allow your arms to fall by your side

16. turn, repeat the steps for the other side.

More different yoga positions follow...

Cat Pose -- Marjariasana

1. start in a kneeling position, knees and hands on the floor

2. bend and move one leg between your hands. Knee above your ankle

3. extend the other leg back, toes touching the floor

4. breathe deeply, lengthening your back, neck, and extended leg. Breathe

5. when ready, push up and balance with your arm and leg into Half Moon Pose

6. turn your head and face the sky to naturally open up the torso

7. breathe into the core of your body, the area just below your navel -- your center of gravity and balance

8. with every exhalation, have a sense of your energy flowing out of your head, hands, and feet

9. hold the pose for as long as you desire, breathing in and out deeply

10. when ready, exhale down back into runners pose, then relax.

11. repeat the steps for the other side.

Bridge Pose - Setubandhasana

1. There are different yoga positions for Setubandhasana. Here, we start by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's

2. place the arms stretched out on the floor just away from your body

   

3. gently scoop the sacrum or tail-bone to lengthen the lower back

4. inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky

5. exhale, lengthen the front and the back of your torso

6. now, breath deeply, expanding the rib cage and chest

7. hold this pose for as long as comfortable

8. when releasing the Bridge Pose, slowly come to the floor, one vertabra at a time

More different yoga positions and meditation postures follow...

Head Stand Pose - Sirshasana

1. Start in a kneeling position or Cat Pose, facing a wall if you desire

2. interlock your fingers in front of you, on the floor

3. spread your arms and elbows out on the floor, creating a stable base

4. lift your hips into the air and position the top of your head into the interlocked hands and fingers

5. walk your feet toward your head

6. contract and engage your abdominal muscles to stabilize your torso

7. when ready, gently push your toes away from the floor, raising your legs upward

8. keep the back and legs straight, arms and shoulders relaxed

9. tighten the leg muscles so the legs are touching each other. [Beginners may rest their feet and/or legs against the wall.]

10. lift and create space in the lower back by gently tucking in your sacrum to stabilize your pelvis and hips

11. allow your shoulders to relax and move away from your ears, and lengthen your neck

12. relax your face, head, eyes, and jaw

13. with the downward pressure of your forearms against the floor, the pressure on the top of your head is light

14. As you inhale, pull energy through your feet, body, and down into your head

15. as you exhale, lengthen your spine and torso toward the sky allowing the head to rest lighter on the floor

16. hold the pose for as long as you desire, breathing in and out deeply

17. when completed, slowly bend at the waist bringing your feet back to the floor

18. then, move back into kneeling position

19. rest - lie on the floor in Savasana or Corpse Pose for a few minutes.

Hatha Yoga Meditations

Therapeutic Hatha Yoga Poses

These different yoga positions, exercises, moves, asanas and massage therapy CEUs have the reputation for helping in certain disorders and illnesses.

They are never a substitute for medical attention, though they may aid in the correction of some disorders.

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